Matt – Page 7 – Matt Shannon, Security Pro

Training the Body, Training the Mind: Why Security Pros Need Both

When most people think about cybersecurity, they picture glowing screens, rapid typing, “hacking” and maybe a hoodie or two. What they don’t picture is chalk & barbells, sprint intervals, sparring mats or even walking.

But here’s the truth: the body and the mind aren’t separate operating systems. They have a symbiotic relationship. The stronger one becomes, the more resilient the other gets. And in a field like cybersecurity, where pressure is high, hours are unpredictable, and the stakes have real-life impact, that resilience makes all the difference.

Stress Management

No breach ever times itself for your convenience. Alerts fire off at 2 a.m whether youre trying to sleep or not. It doesn’t matter if your judgment is foggy and your nerves are already frayed. Mistakes made in those moments don’t just cost hours, they can cost you and your clients millions.

Physical training is rehearsal for that kind of pressure. Every time you push your heart rate into the red zone, whether it’s during a sprint, a lift, or a round of sparring, you’re training your nervous system to stay sharp and composed. You’ve practiced breathing through discomfort. You’ve felt the panic rising and learned not to flinch.

That calm under physical stress translates directly into composure under digital fire.

Discipline & Consistency

You don’t get strong by lifting once a month. You don’t become a skilled defender by reading one book or passing one certification.

Strength and security are both built on repetition. Small daily habits, squats and deadlifts, daily log reviews, routine key rotations and hardwired discipline.

Discipline isn’t glamorous. Nobody applauds your Tuesday-night study session or your Sunday meal prep. But that quiet consistency is what separates those who dabble from those who attain mastery.

Recovery Matters

Burnout wrecks the mind. Overtraining wrecks the body. And yet in both the gym and SOC, too many people wear exhaustion like a badge of honor.

The best of the best know better. They respect recovery. They take deload weeks. They do their best to sleep 8 hours a night. They understand that stress plus rest equals growth. Without rest, stress is just destruction.

Security pros need the same rhythm. Downtime, sleep, and boundaries. They’re not luxuries, they’re daily essentials. A fried analyst is a liability, not a hero.

Confidence Under Pressure

Just like any APT or other malicious actor, the iron doesn’t care how you feel today. The sparring partner doesn’t care if you’re tired. They test you anyway. No matter how tired you are that day, the weight still weighs the same.

That pressure teaches confidence. You must feel what it’s like to fail a lift, get winded mid-round, or be pushed beyond what you thought you could handle to know that you can. Only then you’ll learn you can stay composed, reset, and respond decisively.

That kind of grounded confidence is exactly what’s needed in the middle of a high-stakes incident response, defending your infrastructure under scrutiny, or having to brief leadership with incomplete information. It’s not bravado, it’s composure forged under fire.

The Long Game

Neither training nor cybersecurity has a finish line. You’re never “done.”

Martial arts teach that a black belt isn’t an end state, it’s proof that you’ve mastered the basics and are ready to start again at a higher level. Security works the same way. Every new CVE, every new framework, every new technology is another layer, not the final one.

The goal isn’t perfection, it’s persistence. The discipline to keep showing up, stacking reps, and sharpening your resilience over time is what it takes.

Closing Thoughts

A strong body fuels a sharp mind. A sharp mind makes a stronger defender. Separate them, and you limit yourself. Train both, and you’ll be prepared for whatever comes your way — whether it’s on the mat, under the bar, or in the middle of a 2 a.m. incident call.

Next up, I’ll dive into practical ways to sharpen your eating habits — how to drop body fat, boost metabolic health, and fuel both physical and mental performance.

The Martial Artist’s Guide to Cloud Security

The hallmark of good martial arts training isn’t punching, kicking, grappling or strategy, per se. What they’re really about is mastery of the basics over time through discipline and repetition. At a certain point you attain virtuosity in all of your movements. What is virtuosity? It was once famously described as, “performing the common uncommonly well.” What that means is you repeat and practice the basics for so long they become instinctual or habitual. Cloud security functions on the same principles.

Here’s what the dojo has to teach the data center:

Stance = Identity & Access Management (IAM) Every fight starts on the feet/with a good stance. Get your footwork wrong, and you’re off balance before anything even happens. In the cloud, IAM is your stance. Sloppy permissions or overextended access? You’re already being taken down.

*Fix: Always apply the principle of least privilege. Review access on a regular cadence and thus lock-in a solid foundation.

Defense = Network Segmentation
Your guard protects you before the strike ever comes. In cloud environments, segmentation is your guard. Break systems into zones so one hit doesn’t take down the whole body.

*Fix: Use VPCs, VLANs, subnets, NACLs and security groups like a strong guard.

Drills = Patching & Updates to View Protection as an Automated Process
Most folks hate endless drilling — until the day they save you. Patching helps in the same way. Repetition keeps you sharp and keeps vulnerabilities from stacking up.

*Fix: Automate updates. Drill patch cycles until they’re habit.

Sparring = Tabletop Exercises and Incident Response
Sparring helps to teach how to deploy your offense, avoid being hit, how to take a punch if one lands and helps you adapt, and respond under fire. Incident response does the same. If you never practice, the first real strike will knock you flat.

Fix: Run tabletop exercises and red-team drills so your team isn’t surprised when it counts.

Black Belt = Resilience
The belt, in and of itself, doesn’t mean you know everything. It means you’ve mastered the basics so well you can adapt to whatever’s thrown your way. That’s resilience in the cloud: strong architecture, backups, monitoring, and a mindset of continuous improvement.

*Fix: Architect for failure. Test recovery. Expect the unexpected.

Closing Thoughts
Martial artists don’t rise to the occasion, they sink to the level of their training. Cloud security is no different. Drill the basics, protection your vital points of attack, accept the associated risks of some less protected areas, and keep your stance fluid, flexible and grounded. Then , when any attacks come, you won’t just survive, you’ll be ready to win before the attack is even launched. And that my friends, is the supreme art of war.

Top 5 Cybersecurity Mistakes I See Every Week (and How to Fix Them)

Cybersecurity isn’t rocket science — but it does demand discipline. In my work, I see the same mistakes over and over again. They’re simple, preventable, and costly. The good news? They’re also fixable.

Here are the top five offenders and how to get ahead of them.

1. Weak or Reused Passwords

mike epps, top flight security, friday after next

The problem: People still lean on “123456” or reuse the same password across 10 accounts. Attackers love this.
The fix: Use a password manager and enable multi-factor authentication (MFA) everywhere it’s offered.

2. Ignoring Updates and Patches

The problem: That little “remind me later” button gets clicked… and suddenly, a known vulnerability is wide open for weeks.

The fix: Automate updates where possible. For servers and enterprise systems, schedule a patch management routine — monthly at minimum.

3. Cloud Misconfigurations

The problem: Buckets, blobs, and databases left wide open to the internet. It’s not just bad practice — it’s a breach waiting to happen.
The fix: Review permissions regularly. Use least privilege access. Run configuration scans against frameworks like CIS Benchmarks.

4. Phishing Clicks

who's got your six? matt shannon security pro

The problem: A single click on a fake invoice or “urgent” email can compromise a network. It still works because people are busy and distracted.
The fix: Train employees continuously, not just once a year. Teach them to hover over links, verify senders, and report suspicious emails.

5. Lack of Logging and Monitoring

The problem: Breaches often go undetected for weeks because no one’s watching the logs.
The fix: Centralize your logging (think SIEM, EDR, or even cloud-native tools) and set alerts for suspicious activity. Logs don’t stop attacks — but they stop you from being blind.

Closing Thoughts

Most breaches don’t happen because hackers are “geniuses.” They happen because of simple mistakes left unchecked. Fix these five, and you’ll already be ahead of most organizations out there.

Cybersecurity, like martial arts, comes down to repetition and discipline. Drill the basics until they’re second nature — that’s how you win the fight you never wanted.

New Deadlift PR: 234kg/515lbs for a Double

Closed out the training block on a high note — pulled a new PR double at 234kg (515lbs). This cycle was all about fast-twitch development and explosive power, and it paid off on the bar.

The plan now: a short deload through the holidays, then hit the ground running January 1st with fresh momentum.

Takeaway: whether in the gym or in cybersecurity, progress comes from focused blocks, not random effort. You train a specific quality, test it, then recover and reset. Discipline > perfection, every time.

Wishing you all a Merry Christmas — and here’s to chasing your own PRs, wherever they are.

162 Hours on Udemy, Building the Foundation for a Career in Pentesting

When I first clicked “Enroll,” I didn’t know it would add up to 162 hours of training.
That’s almost a full month of time — stolen from late nights, weekends, and early mornings before work.

Like a lot of people breaking into cybersecurity, I started with curiosity and a mess of browser tabs. YouTube videos, Reddit threads, course recommendations. It’s easy to drown in the noise. What made the difference wasn’t just finding the right content, it was learning how to stay with it long enough for the dots to connect.

Udemy became my training ground. Not glamorous, not perfect, but consistent.
Over time, those 162 hours weren’t just “video time.” They became hours of repetition, frustration, and slow understanding.

There’s a phase in every learner’s path where you stop studying for a test and start thinking like the work.

That’s what those hours taught me, how to reason through a network like a puzzle, how to see the seams where systems and people meet, how to build patience in a field where curiosity is the only constant.

Looking back, those 162 hours weren’t just prep for certification. They were the price of entry, not into a career, but into a mindset.

Every scan that failed, every lab that wouldn’t load, every problem that took three days instead of three hours, they were all small rehearsals for the real work ahead.

And that’s the absolute truth about cybersecurity training: the time never feels fast, but it’s never wasted. You’re not just learning commands. You’re learning endurance. It’s the art of staying with a problem long enough to earn its answer.

The PenTest+ and the Long Game of Persistence

There’s a moment most people don’t talk about when they post their certifications, it’s that part where you stare at the screen, waiting for the result to load, rehearsing how you’ll feel either way.

That was me, after months of studying, rewrites, retakes, and nights when the last thing I wanted to see was another port, protocol, or payload.

I’d already passed the CompTIA trifecta, A+, Network+, Security+, and each one felt like a step forward. But PenTest+ was different. It wasn’t just about memorization. It forced me to think like an adversary, to build a structured approach out of controlled chaos. It was humbling.

There were setbacks. Long hours after long workdays. Missed weekends. That quiet voice that says, maybe this one’s just too much right now.

But that’s where persistence replaces motivation. I tell my students and training partners the same thing I remind myself: motivation gets you started, discipline keeps you moving.

When that “Pass” finally appeared on the screen, it wasn’t triumph, it was relief. And gratitude. Because every failed scan, every misconfigured lab, every late-night tracing network maps, they built the competence that makes the win real.

The truth is, no certification on its own changes who you are. The process does. The grind does. The decision to sit back down after the first, second, or third setback does.

In cybersecurity, as in martial arts, you don’t earn a belt to prove you’re done. You earn it because you’ve decided you’re not done yet.

And that lesson, more than any flag on a résumé, is what makes the next challenge possible.

Enhance Your Olympic Weightlifting with Traditional Strength Training & Post Activation Potentiation (PAP)

This 8-week program is designed to improve overall strength, explosive power via Type IIx muscle fiber development, and speed in the clean using traditional strength training methods and post activation potentiation (PAP). PAP involves performing heavy strength exercises followed by explosive movements to enhance neuromuscular performance.

Program Structure & Purpose of This Method of Training

Weeks 1-4: Strength and Hypertrophy Focus

Builds a solid foundation of strength in the specific movements and build overall muscle mass.

Emphasis is on moderate to heavy weights with traditional strength training methods.

Weeks 5-8: Explosive Strength and Speed

Increase the focus on explosive movements and speed.

Utilize PAP techniques to develop explosiveness in the lifts and maximize power output.

Weekly Training Schedule

Monday: Strength and Clean Technique

Clean: 5 x 3 reps dropping each rep from the top, focusing on as close to perfect reps every set

Focus on technical perfection/bar control in all positions.
Intensity: 70-80% of 1RM; rest 2-3mins between sets

B. Front Squat: Sets: 4

Reps: 6-8 (Weeks 1-4)

Reps: 4-6 (Weeks 5-8)

Intensity: 75-85% of 1RM

C. Romanian Deadlift – sets: 3 x 8-10; rest 2

D. Pull-Ups Sets: 4 x reps: 8-10 (weighted if possible); rest :90secs

E. Trunk Work – Russian Twists & leg raises – sets: 3 x 15-20; rest 1min b/t sets

Tuesday: Traditional Strength and PAP

Back Squat 5 x 5; rest 2-3 mins b/t sets — Intensity: 80-85% of 1RM
Clean Pull (Heavy) Sets: 4 x 3 — Intensity: 90-110% of clean 1RM
PAP Complex: 3 sets
C1. Heavy Back Squat: 3 reps at 85-90% of 1RM
C2. MAX Vertical Jump: 3-5 reps immediately after each squat set; Rest: 2-3 minutes between complexes
D. Shoulder Press: Sets: 4 x 6-8

Wednesday: EASY MAP 10/Active Recovery/Mobility

MAP 10 for 30-45 minutes or mobility work and stretching focusing on hips, shoulders, and ankles

Thursday: Strength and Clean Technique

Clean: Sets: 5 x 3

Intensity: 75-85% of 1RM

Focus on bar control in the first pull and FINISHing the second pull with maximal bar speed.

B. Deadlift – Sets: 4

x 5-6 (Weeks 1-4)

x 3-4 (Weeks 5-8)

Intensity: 80-90% of your CLEAN DL 1RM

C. Push Press – Sets: 4 x 6-8

D. Barbell Rows – Sets: 4 x 8-10

E. Trunk Work (Hanging Leg Raises, Side bends with empty bar on your back) – Sets: 3 x 15-20

Friday: Explosive Strength and PAP

PAP Complex: 3 sets

A1. Heavy Front Squat – 3 reps at 85-90% of 1RM; rest :10secs

A2. Clean from Blocks: 3 reps (at 60-75%) immediately after each squat set; rest: 2-3 minutes between complexes

B. EXPLOSIVE Box Jumps 3 x 5; focus on one rep at a time being as explosive as possible; rest 1 min

C. Push Jerk 4 x 4-6; rest 2

D. Glute Ham Raise 3 x 15

Saturday: Accessory Work and Recovery

Snatch Technique work (Light) 5 x 3 – Intensity: 60-70% of 1RM
Overhead Squat 4 x 6-8
Seated Dumbbell Shoulder Press 3 x 12-15

D1. Banded Face Pulls 3 x 15; rest 0
D2. Banded upright rows 3 x 15; rest 1

Sunday: Rest and Recovery
Full rest day to allow for recovery and muscle repair.

Detailed Program Highlights and Emphasis

Weeks 1-4: Strength and Hypertrophy Focus

Volume and Intensity:

Higher volume with moderate to heavy weights.

Focus on building a strong foundation with hypertrophy and strength work.

Snatch & Clean Technique:

Emphasize proper form and technique in the snatch & clean.

Use moderate weights to allow for technique improvements.

Traditional Strength Training:

We’ve incorporated compound lifts like squats, deadlifts, and presses to build overall strength. We also routinely rotate accessory exercises that target specific muscle groups to build positional strength.

Weeks 5-8: Explosive Strength and Speed

Volume and Intensity:

Increase intensity with heavier weights and lower reps.

Focus on explosive movements and speed strength.

Snatch + Clean & Jerk Technique:

Continue emphasizing technique but increase intensity to prepare for maximal lifts.

Post Activation Potentiation (PAP):

Use PAP complexes to enhance explosive power.

Perform heavy strength exercises followed by explosive movements to maximize power output.

Plyometric Training:

Incorporate plyometrics once a week to improve explosiveness and speed.

Exercises like box jumps and cleans from blocks complement the strength work.

Recovery and Nutrition — all around the world it’s the same song, it’s the same old song!

Sleep – Aim for 7-9 hours of quality sleep per night to support muscle recovery and growth.

Nutrition – Protein: Consume 1.6-2.2 grams of protein per kilogram of body weight daily to support muscle repair.

Carbohydrates: Ensure adequate carbohydrate intake to fuel workouts and replenish glycogen stores. Include complex carbs like whole grains, fruits, and vegetables.

Healthy Fats: Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil to support overall health and hormone production.

Hydration – Stay well-hydrated to maintain performance and facilitate recovery. Don’t forget your electrolytes!

Active Recovery – Incorporate light activities such as MAP 10, kayaking, swimming, walking, yoga, or stretching on rest days to promote blood flow and reduce muscle soreness.

Monitoring Progress

Tracking your progress is essential for adjusting your program and ensuring continuous improvement.

Use a training log to record your workouts, including weights used, sets, reps, and any relevant notes on how you felt during each session.

Regular Testing: of your 1RMs to gauge strength improvements and adjust training intensities accordingly.

Adjustments – be sure to make them based on your progress and recovery. Then you can modify variables such as intensity, volume, and exercise selection to avoid plateaus and continue to make training fun and make sure youre maximizing your gains.

Final Thoughts

This 8-week Olympic weightlifting program combines traditional strength training with post activation potentiation (PAP) to enhance strength, explosive power, and speed in the and clean. By following this structured and periodized approach, you can achieve significant improvements in your lifting performance. Stay consistent, prioritize proper form, and adjust the program as needed to continue progressing toward your Olympic lifting goals. I hope you’ve enjoyed this article and that you find it beneficial in your training. Ive been writing individual and team/group training plans for almost two decades and am very passionate about helping folks achieve their goals. If you need helping to achieve your goals let me know and Id be happy to help you, too. Until next time, all the best!

The Top Nine Ways to Avoid Being Hacked: Essential Tips for Staying Safe Online

Cyber threats are everywhere. Learn nine expert-approved cybersecurity practices, from password hygiene to phishing prevention, that help protect your data, privacy, and peace of mind.

In today’s hyperconnected world, being hacked isn’t just a risk — it’s a near inevitability if you’re not prepared. Whether you’re an individual, a small business owner, or part of a larger organization, protecting your data should be a daily habit, not an afterthought.

Hackers exploit the smallest cracks: weak passwords, outdated software, and misplaced trust. The good news? A few consistent habits can make you a far harder target.

Here are nine proven ways to reduce your risk of being hacked, simple, practical, and backed by modern cybersecurity best practices.

Use Strong, Unique Passwords

Weak or reused passwords remain one of the top causes of account compromise.
A strong password should be:

At least 12 characters long
Include a mix of upper and lowercase letters, numbers, and symbols
Avoid personal details like your pet’s name or birthday

Pro Tip: Use a password manager to create and store unique credentials safely — it’s far more secure than your memory (or sticky notes).

2. Enable Multi-Factor Authentication (MFA)

If passwords are your front door, MFA is your deadbolt.
This simple tool requires an additional verification step — like a text message code or an authentication app prompt — before granting access.

Even if a hacker steals your password, MFA can stop them cold.
Enable it everywhere you can: email, banking, social media, and especially your work accounts.

Keep Software and Systems Updated

Cyber attackers love outdated software — it’s like an open window.
Enable automatic updates on your devices, browsers, and security tools to patch vulnerabilities before attackers can exploit them.

Updates aren’t annoyances; they’re armor.

4. Spot and Stop Phishing Scams

Phishing remains the #1 way users get hacked.
Attackers use fake emails or messages that mimic trusted sources to trick you into clicking malicious links or revealing credentials.

Stay sharp:

Check sender addresses carefully
Hover over links before clicking
Be skeptical of urgent or emotional language (“Your account will be suspended!”)
When in doubt, contact the organization directly

Education here pays off, once you’ve spotted a good phish, you’ll never unsee the patterns.

Secure Your Home Network

Your Wi-Fi router is the gateway to everything on your home network.
Change the default password immediately after setup.
Use WPA3 encryption (the most secure standard).
Disable WPS and consider hiding your SSID.
Set up a guest network to isolate visitors and IoT devices.

A few minutes of setup can close the door on thousands of automated attacks.

Use a Virtual Private Network (VPN)

When connecting to public Wi-Fi (airports, cafes, hotels) use a VPN to encrypt your internet traffic. This prevents hackers from intercepting data like login credentials and personal info.

Choose a reputable, paid VPN provider. (Free ones often collect your data instead of protecting it.)

7. Be Mindful of What You Share Online

Every social post is a breadcrumb. Hackers use personal details to guess passwords, craft phishing messages, or reset your accounts.

Limit what you share publicly, especially location check-ins and birthdates.
Remember: oversharing fuels social engineering — the human side of hacking.

Regularly Back Up Your Data

Ransomware doesn’t work if your data is safely backed up.
Use the 3-2-1 rule:

3 total copies of your data
2 different storage types (cloud + external drive)
1 kept offline

Automate backups and test them occasionally — a broken backup is no backup at all.

9. Educate Yourself and Your Circle

Technology changes fast — human habits change slowly. Stay updated on emerging threats, and share what you learn with coworkers, friends, or family.

Security awareness training and cybersecurity newsletters are excellent ongoing resources.

Cybersecurity is everyone’s job. The more we all understand, the safer we all become.

Final Thoughts

Avoiding being hacked isn’t about paranoia — it’s about preparation.
Each of these habits strengthens your security posture one layer at a time.

Think of cybersecurity as compound interest: small daily actions, multiplied over time, create unbreakable resilience.

Stay curious. Stay cautious. Stay secure.

*Updated October 2025: refreshed to reflect updated security practices for the modern threat landscapes.

Hypertrophy Phase for Building Strength in the High Bar Back Squat

Here’s a sample 8-Week Hypertrophy Phase for Building Strength in the High Bar Back Squat.
The high bar back squat is a foundational exercise for developing leg strength, power, and muscle hypertrophy. This 8-week hypertrophy program focuses on squatting twice a week, with an emphasis on high-repetition sets in the 15-20 rep range to stimulate muscle growth. Complementary accessory exercises, proper recovery, and nutrition are also crucial for maximizing gains during this phase.

Program Overview
The 8-week hypertrophy phase is divided into two 4-week blocks. Each block progressively increases the intensity and volume of your workouts to optimize muscle growth and strength. The program includes two squat sessions per week, supplemented with accessory exercises to target supporting muscle groups and ensure balanced development.

Week 1-4: Volume Accumulation

Focus: Build a foundation of muscle mass and muscle endurance.

Rep Range: 15-20 reps
Intensity: 50-60% of 1RM
Frequency: Twice per week

Week 5-8: Intensification

Focus: Increase intensity, maintaining high volume, and technical proficiency.

Rep Range: 12-15 reps
Intensity: 60-70% of 1RM
Frequency: Twice per week

Weekly Training Schedule

– Monday: High Bar Back Squat Focus

High Bar Back Squat: 4 sets of 15-20 reps
Romanian Deadlifts: 3 sets of 15-20 reps
Bulgarian Split Squats: 3 sets of 15-20 reps per leg
Front Foot Elevates Split Squat (FFESS): 3 sets of 20 reps – 10 per leg
Single leg, body weight calf raises: 3 sets of 20-25 reps

– Thursday: High Bar Back Squat Focus

High Bar Back Squat: 4 sets of 15-20 reps
Walking Lunges: 3 sets of 15-20 reps per leg
Front Squats: 3 sets of 10 reps at 40-50%
Frog Pumps: 3 sets of 15-20 reps
Tib Raises: 3 sets of 30 reps

Week 5-8 Adjustments

As you progress into the second block, increase the intensity by raising the weight and slightly lowering the rep range to 12-15 reps per set while maintaining the same structure and exercise selection.

Monday: High Bar Focus

High Bar Back Squat: 4 sets of 12-15 reps
Romanian Deadlifts: 3 sets of 12-15 reps
FFESS: 3 sets of 12-15 reps per leg
Reverse Hyper: 3 sets of 12-15 reps
Single leg, body weight calf raises: 3 sets of 15-20 reps

Thursday: High Bar Focus

High Bar Back Squat: 4 sets of 12-15 reps
Walking Lunges: 3 sets of 12-15 reps per leg
Front Squats: 3 sets of 10 reps at 40-50%
Frog Pumps: 3 sets of 15-20 reps
Tib Raises: 3 sets of 15-20 reps

Recovery and Nutrition: Prioritizing recovery and proper nutrition is crucial for maximizing gains during the hypertrophy phase:

Sleep: The NUMBER 1 thing you can fix to see increases in the gym — adequate rest and recovery! Aim for 7-9 hours of quality sleep each night to support muscle recovery and growth.

Nutrition:

Protein: Consume 1.6-2.2 grams of protein per kg of body weight daily to support muscle repair.

Carbohydrates: Ensure adequate carbohydrate intake to fuel workouts and replenish glycogen stores. Include complex carbs like whole grains, fruits, and vegetables.

Healthy Fats: Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil to support overall health and hormone production.

Hydration: Stay well-hydrated to maintain performance and facilitate recovery.

Active Recovery: Incorporate intensity work on such as MAP 10 training, walking, kayaking, yoga, or stretching on rest days to promote blood flow and reduce muscle soreness.

Monitoring Your Progress: Tracking your progress is essential for adjusting your program and ensuring continuous improvement:

Training Log: Record your workouts, including weights used, sets, reps, and any relevant notes on how you felt during each session.

Regular Testing: Periodically test your 1RM to gauge strength improvements and adjust training intensities accordingly. I’d suggest testing your 1RM every 3 to 4 months.

Adjustments: Based on your progress and recovery, modify variables such as intensity, volume, and exercise selection to avoid plateaus and continue making gains.

Final Thoughts:

An 8-week hypertrophy phase focused on the high bar back squat can significantly enhance your leg strength and muscle mass. By incorporating a structured training program that emphasizes high-repetition sets, prioritizing recovery and nutrition, and monitoring your progress, you can achieve substantial gains in your squat performance and overall strength. Stay consistent, maintain proper form, and adjust your program as needed to continue progressing towards your strength and hypertrophy goals.

Always remember, quality of reps over quantity of reps!

How To Program MAP 10 Aerobic Workouts

What are Map 10 Aerobic Workouts?

Map 10, which stands for Maximal Aerobic Power, simply means that work at this pace is very easy. As you move from MAP 10 to MAP 1, the pace increases as and the time of each interval drops in length.

Why do we love MAP 10 specifically?

It’s great for recovery!

The Story of OPEX Fitness and James FitzGerald | OPEX Fitness

MAP 10 Can Help You Recover from Soreness

A time tested and proven method that’s especially relevant to functional fitness athletes is mixing intense training with slow recovery sessions throughout the week. This style of training is often referred to as “High Low Method.”

OPEX Fitness calls the slow recovery style of aerobic work “MAP 10”. This is taught in the OPEX Coaching Certificate Program (CCP) because coaches must be able to prescribe a wide variety of training paces, dependent on their client’s needs. When programming different paces, coaches are also tapping into different energy systems. There are three main energy systems refer that we refer to as OPEX Gain, Pain, and Sustain:

(Coach’s Resource: Learn more about how to train specific energy systems in this free guide.)

Gain – this is scientifically referred to as the Anaerobic Alactic System. This system refers to very short, 1-20 seconds, bursts of energy at very high power, or “turnover.” Gain refers to you not being able to sustain your power output past that length of time because your muscles cannot continue to turn over fast enough
Pain – this is scientifically referred to as the Anaerobic Lactic System. This system refers to a longer interval time, 20 to 720 seconds, at higher power, or turnover. While the range is much longer, you’ll notice the word “Anaerobic” still remains in the name. That means that it isn’t aerobic which means that it isn’t sustainable. If you hold that higher power for those time periods, you will now “feel the burn” and you will recognize that you cannot hold that pace forever
Sustain – this is scientifically referred to as the aerobic system. This system refers to efforts that are sustainable. As you move from MAP 1 to MAP 10, your time frame gets even longer, and your power output goes down even more.

MAP 10 pace is on the far end requiring the most amount of time at the slowest pace with the least amount of power, therefore, falling under the Sustain “curve.” Whereas Gain begins with slow and low volume efforts in the beginning followed by a progression of faster, more voluminous efforts later. MAP 10 efforts should begin with longer efforts at a slower pace in the beginning (for most people). The reason MAP 10 needs to start with such long efforts is that you need to keep the pace easy. Very easy effort mixed with smaller amounts of eccentric muscle contractions is often interpreted as recovery by your body.

How to Program MAP 10 Aerobic Workouts

When programming MAP 10 you often want to begin with more aerobic – long easier efforts – work before you implement Gain work into your client/athlete’s fitness program because it builds your ability to do more work – volume – in your training.

To benefit greatly from MAP 10 – and easy aerobic work – make sure you minimize the eccentric load on your client. In the video, you will notice that Solange is doing carries (overhead, suitcase, etc…), Flywheel biking, versa climbing, Front Leaning Rest – FLR (plank) on the rings – etc…The lack of eccentric work allows her body to get better recovery than she would if she was pounding her body day in and day out in her “aerobic” work.

To pick great MAP 10 workouts, you want to pick easy, non-eccentric work and “go easy.” You don’t need to overthink this. You just need to move blood, find relaxation and rhythm, and be consistent in “going long.” People get scared of doing a 60-minute workout because they are going long and hard. MAP 10 is long and easy! To progress in this, you will add volume, but you would still get the pace nice and easy.

Programming MAP 10 Aerobic Workouts For Athletes

High-level athletes may have five morning sessions of 60-90 minutes of MAP 10 work + two “off” days of three sessions/day of 60-90 min of easy aerobic pieces. It will be all different styles of movement but do the math of that volume. They may have 8-12 hours of easy aerobic work each week on top of 3-4 hours per week of intense work.

When you are doing your easy aerobic work, don’t be afraid to go at conversational pace or listen to a podcast or read a book if you are on a machine that allows you to do that. We don’t recommend Deadmau5 for easy aerobic work unless you want to “wake up” 20 min into a row at 180 beats per minute heart rate. Also, don’t be afraid to just walk (in the sun if possible)

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Next Steps

MAP 10 is just tapping into one of the body’s three energy systems. If you are looking to become a professional coach and develop your programming ability download our free guide Energy System Training, today.

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