The Core Strength and Conditioning Program

The four pillars are simple: 1. Do some heavy lifting. 2. Do some jumping. 3. Do some sprinting. 4. Do some cardiorespiratory work. This is the foundation for comprehensive physical development.

Pillar 1: Lift something heavy. Here I am on the hack squat. Using heavy external loads is the most effective way to increase maximal strength. We use both free weights and machines to achieve this.

Pillar 2: Do some jumping. Plyometric work, like these rebound jumps, is crucial for developing power and the efficiency of the stretch-shortening cycle, which underpins most athletic movements.

Pillar 3: Do some sprinting. Lifting heavy won't make you slow, but not practicing moving fast will. Sprinting is the most direct way to improve your speed.

Pillar 4: Do some cardiorespiratory work. Building your 'gas tank' is vital for both health and performance. My programs include both moderate-intensity and high-intensity interval work.

Is strength training better than cardio? This is the wrong question. They are two different tools for two different, but complementary, sets of adaptations.

The answer depends on the quality you're trying to develop. Each modality provides a unique stimulus that leads to specific physiological improvements.

If you want to improve strength or gain muscle size, you need to be doing resistance training. This is non-negotiable for building a stronger, more robust body.

If you're trying to improve your cardiovascular fitness, you need to be doing cardio. You can choose any modality you prefer, like running, cycling, or rowing.