Training Efficiency

Edit: The e-mail below was entered incorrectly earlier. To inquire about a consultation, e-mail The link below is fixed now.
2nd Edit: When I wrote the edit above, I left the bold HTML tag open, hence the big, bad boldness. I’ll close this italics tag now.

Earlier this year I talked about how I observe levels of efficiency in everything; a “proficiency in efficiency”, if you will. I think about what order I should complete my daily tasks and how to best run errands when I leave home. I observe and analyze walking gait, posture, and running and lifting mechanics. I can see every mechanical problem in a person through observation. That left foot is rotated out when walking; I remember my first navicular drop. That thoracic flexion, internal shoulder rotation, and cervical extension is gonna continue your downward spiral, champ. Oh, you’re chronically anteriorily rotated in your hip? Have fun with that hyperlordosis, chief.

It’s different than ascending from Plato’s cave. It’s more like seeing some 60 year old guy’s balls in the locker room; you can’t un-see it. But I do not long to be like all of you, those who are naive and ignorant of a wrinkly pair of grandpa testicles. No, I must teach you to abre los ojos and SEE! I must show you the way of the plums. I must teach you that which from of. It is my density.

If we’re going to spend five to twenty hours of our week training, then we damn well better be efficient in how we spend that time. That’s a large portion of our waking hours! There’s 168 hours in a week. 56 of those should be spent sleeping (8 hours/night). 40 of those are spent at school or work. That leaves us with 72 hours of waking hours. Depending on how much you train, eat, and spend doing recovery work, that could be 10 to 20 hours of activity; about 14 to 28% of your non-working hours respectively. That’s time that we could be spending with our family, making money, doing the horizontal rumba, or doing anything else that relaxes or makes us happy. It damn well better be efficient.

Teaching efficiency at the 70's Big Seminar in Tucson

Take a step back from your programming template. Is it working towards your goal(s)? Do you even have a goal? Does the set/rep scheme fit that goal? Do the selected exercises meet that goal? Are you fluctuating training variables appropriately for your current state of adaptation? Does your template provide adequate recovery? Are you properly implementing sound diet and mobility habits? These are all things that will dictate the success of a program. If these things are not dialed in, then you won’t be making efficient progress. It means that your hard work in and out of the gym is resulting in less of a return on your time investment. That, my friends, is bullshit.

This website exists to help with that problem. New and old posts (use the search bar) aim to help improve your training from an acute and chronic perspective. I don’t like seeing guys drive their dick into the ground because of poor programming choices (last weekend in Arizona, the female equivalent of this term was affectionately coined “burning the labia off”). I give readers the chance to ask questions every week, and I write posts, articles, and books to help with common issues. If something is inefficient, you (the reader) have plenty of ways to find out why and how to correct it. I’ll back up everything I say with logic and physiology or I’ll find someone who is smarter than me to answer your question. All you have to do is ask, because I’d hate for your to have to lose your dugan in the garden of inefficiency.

Lastly, I’ve been on a hiatus from doing Programming Consultations. Those will start back up next week. They will consist of a one time consultation and programming template creation. We will also be starting to do “Weekly Programming” in which you have contact with the consultation team each week to have regular guidance. 70’s Big does not create cookie cutter templates and all programs are custom made for the individual. If you are interested, send an inquiry to Here is a video that briefly shows some of what is done for consultations.

I enjoy helping people make their training as efficient and productive as possible. I’ll continue doing my best to help (and entertain you) by writing for the website, conducting seminars, writing books (there are many en route), consulting, and, of course, answering your weekly questions on this website. Whether it’s through me or someone else, make sure your training is proficiently efficient. Take this opportunity to get it figured out ascend from the cave…and see an old man in budgie smugglers.

14 thoughts on “Training Efficiency

  1. Since you mentioned chronic anterior hip rotation, any chance you could address this in more detail at some point (both in terms of how to fix/avoid it over time and during exercises etc)?

    Before lifting, I had a posterior tilt, and once I started lifting seriously I was so afraid of going into lumbar flexion that I started keeping my hip in an anterior position all the time(learned from the Rippetoe video about flexing the low back). However, I’m pretty sure I overdid it in an effort to not round my back squatting/deadlifting, and now I naturally rotate my hips that way when standing, and moving them to a neutral position is EXTREMELY unnatural feeling. Trying to consciously stand/walk neutrally and stretching my hips/hams/low back hasn’t been doing anything for me really. I have some rogue bands in the mail though, which should help some of that.

    Damnit, that was really long, sorry about that

  2. Hey Justin, timely post for me. I just got and Xray on my left shoulder and right hip. Right hip is tight, IT band, and it created a cyst on the ball of my femur rubbing against the hip socket. So, mobility is key, and my lack of work in that area is biting me now, I can’t squat without significant pain. Also, the Xray showed a funky, irregular AC joint – distal clavicular osteolysis. Got a cortisone shot. Pressing, pushups are painful. Soooo…anybody have any experience training around these issues? The major one is the shoulder, I think I can rest and MOB the hip back to workable status.

  3. Question: running some 100m sprints last week I really f’d up my hip flexors and the corresponding upper middle portion of my quads. The same area was f’d a few years ago from doing some super high box jumps without a warm up (violent knee suckage). Thoughts on prevention/recovery? Mad couch stretch? Thanks homie.

  4. Hey Justin,
    Are you or any of the other guys going to be on Iron Radio again? The site has matured so much and has covered so much I feel like you would have a ton to talk about. Your humor and presentation is a good fit for that show IMHO.

    Thank you. I don’t operate or have regular contact with Iron Radio, so it’d be up to them.


  5. I’m probably a dick for asking this but in your post about the navicular drop you stated

    “Soon I’ll do a post on foot drills and exercises that will help strengthen the arch and lower leg as well as help reverse the navicular drop habit.”

    did I miss this or is this still coming? Doing a lot of mobility work to combat it. So I could use every bit of info that you could share on the topic. thanks

    You did miss it, and your google-fu is weak. Special Forces are not in your future.


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