Varied Not Random

- A way to categorize and measure progress is given, unrelated to workout times.
- Categorizing a beginner, intermediate and advanced athlete.
- How each category of athlete can measure their progress.
- The importance of consistency.
- A brief discussion of the btwb Fitness Level.

- Boz explains the role of the coach is to provide clarification to athletes.
- This clarification exists in both the short term and long term sense.
- Strip away the unnecessary and focus on what needs to happen today.
- Questions and topics from the community are addressed.
- A trainer’s struggle to properly instruct the fundamentals to his group class is discussed.
- An athlete’s concerns regarding how to improve his pull-ups during class is covered.
- The question of “why are we training?” is answered.

-Injuries may occur inside or outside the gym.
-We want to keep our athletes working out while being mindful of the injury.
-The focus of this episode is not rehab.
-How to use an injury as an opportunity to focus on areas you’ve neglected.
-Real world examples are given from Adrian & Pat’s life.

-How to structure a Heavy Day in the gym.
-Who should lift heavy & how often?
-How to warm-up.
-How long to rest between lifts.
-When to attempt a PR lift.
-Avoid the trap of trying to cram too much into a 1 hour class.

-Volume & Intensity, defining our terms.

-Why is intensity so important?

-How much volume is appropriate?

-High intensity should not be confused with maximal intensity.

-Track your data to ensure your fitness is trending in the right direction.

-Adrian discusses what defines some of his "best sessions" in the gym.

-Every training session should have a focus and a specific desired outcome.

-Effectively remove unnecessary elements that distract from the focus of the day.

-The importance of honestly assessing if your training is accomplishing your goals.

-How adding more training might not help you achieve your goals.

-Adrian reveals the most common advice he gives to gym owners and coaches.

-The goals, scope & purpose of the VNR podcast are discussed.

-Get to know a bit about Adrian Bozman & Pat Sherwood's background, as well as what motivates them to train.

-Why is fitness so important?

-Adrian speaks about fitness providing freedom for people.

-Knowledge gives you the ability to make fitness happen no matter where you are or what equipment you have.