1. Train with more purpose and intensity. Being able to flick that switch and bring on an intensity at game time can be grooved outside of practice.
2. Shorten your workouts to 45 minutes. Your hormones will thank you.
3. 80% of your training program should include the Big 5, Squat, Deadlift, Bench Press, Clean and Chin. Anything else is surplus to requirements at the amateur level.
4. The other 20% should be made up of mobility work
5. Recover just as hard as you train. Pick 2-3 ways of unwinding and train in them.
6. Understand that training is a stimulus. That is not to say that you shouldn’t train like a maniac. But not 7 days of the week 52 weeks of the year.
7. Shut down the rational side of your brain (Ross Dewar 
and just lift, eat and train/recover hard.
8. Functional movements are fine in small doses. Just don’t lose sight of the fact that you will be running as hard as you can head first into someone on Saturday. That requires more than just ‘multi-directional-core-adjusted-transverse-frontal-bosu reaches’.
9. Bring a hardness and honesty to every training session. If you have to take longer psyching yourself up for it – make that time.
10. Include Bear Crawls in your training – sets of 25m should do it. Weight them for progress, drag something.
11. In the same vein carry heavy shit around the gym. Pick up some weights that scare you and take them for extended walks.
12. Train to Gain – Charlie Francis.
13. Sleep is totally underestimated. take a nap in the day if you have to.8-10 hours per night is ideal.
14. Consume carbs after training and at breakfast on training days. Never eat gluten unless you want your joints to be permanently in pain.
15. Keep a training diary
16. Change your program every 4 weeks
17. Make small tweaks if you are intermediate level. Make no tweaks if you are beginner. Just stick to a program until you no longer make progress in this case.
18. Pre-workout is more important than post workout in some cases. Make sure you are fueled to train and then consume a post workout carbohydrate and protein based drink immediately afterwards or just eat!
19. Stretch.
20. Control your stress levels. STress is the fastest way to sap your testosterone.
21. Hydrate – your bodyweight in kg x 0.033 = litters to drink per day.
22. Get some stainless steel flasks and use them as a target for water intake – bring them to training unless you want your mate’s flu?
23. Take Vitamin D coming into the winter months.
24. Eat a whole foods diet 90% of the time. Has a label? then this is not a whole food. Doesn’t need a label then this is food
25. Try phosphates if you haven’t played in a while. one 40m sprint every 30 seconds x 10. A trick I learnt from my colleague Phil Richards.
