strength and conditioning

Weight should be light enough that there is a visible difference in speed between regular and power swing.
Breathe, focus, and move like you’re being chased.
Strive not to be a success, but rather to be of value.
If you’re not training your muscles at different angles, you’re leaving precious gains on the table.
Begin as heavy as possible (or as heavy as available) and only scale down if mechanics break.
Each rep/set/movement poses a significant challenge for each athlete's individual skill level; put in what you expect to get out.
One day, you may get to a point when you’re on the roller for 10 minutes at the start of every session and you ask yourself, "Why am I not training yet?"
Breathe intelligently, move aggressively.
It's Benchmark Day. Test yourself and see where you stand.
The adductors can do a lot more for your performance than just squeeze your knees together.
Make minor weight adjustments as needed to complete strong, uninterrupted sets in both movements.
Scale to ability for uninterrupted sets, and transition quickly and aggressively.
A 4-week program that puts you on a simple and effective path to serious gains.
Kettlebell swing reminder: power and position govern weight.
Moving with reckless abandon is one thing- moving with deliberate, technical aggression is something else entirely; One is to be improved on, and the other is to be feared.
If suitable weight kettlebells are not available, get creative and make it work with what you have.