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I love doing dips, although I'm 100% convinced they didn't help my bench press. I do think they helped my press, though.

I watched "average" teenage boys become headhunters; boys that are taking their first steps into becoming Men of Action.  In a few years, I hope they can take the lessons of aggression, leadership and action and put them to good use for themselves, their family/friends and where ever their lives take them. 

A few weeks ago, I did a Q/A on Instagram. Keep in mind that I asked that the questions be short/answers short - like most people I find typing on a phone ridiculous and impossible to write 16 week training cycles.  So I tried to be as precise with my answers as possible while not being so damn boring.

The most important thing to understand when training athletes is the difference between G.P.P and S.P.P. Also, it's important to understand that mastery in a specific discipline does not mean mastery in weight training. In fact, it is usually the opposite; master of one thing, beginner of another.  This is very lucky for you, whether you are a coach or an athlete.  What this means is that you don't need advanced or fancy training methods to achieve results.  Besides the huge pile of dung that is "sport specific training", the misunderstanding of training mastery by elite athletes is ruining training.

However you choose to bench press, make sure every single rep, regardless of weight is done with perfection. This goes for the squat, deadlift, press and any other big barbell lift. I've never seen any strong, experienced lifter take any set lightly - they demand perfection from the bar to their max. Think back to the last time you bench pressed - did you have a perfect set-up on the very first rep with the empty bar? Did you treat it with the same importance as your last max attempt? The beginner still thinks there must be some kind of special secret or trick. A veteran lifter always makes sure the simple things are taken care of; they aren't ever sexy but they always work.

Basically, we kicked the rest of the world’s butt, stole their lunch money and slept with their girlfriends when it came to track cycling. When the performance director was asked by the outside media about the key practices they had implemented in pursuit of this success, he told them with a bone dead straight face that they had super round laser cut wheels which gave them a major speed advantage. The morons lapped it up. The foreign newspapers printed the story. Everyone laughed...