Sports Performance and Private Training

The Real Secret to Getting in Shape: Building Habits, Not Chasing Motivation

Frank Donley Training January 28, 2026

When most people decide they want to get in better shape, they focus on motivation. They wait for the right mindset, the right energy, or the perfect week to start. The problem? Motivation is unreliable. It comes and goes based on sleep, stress, work, weather, and life. If motivation were enough, most people would already be in the best shape of their lives.

The people who actually change their bodies long-term don’t rely on motivation — they rely on habits.

Why Habits Matter More Than Intensity

Getting in shape is not about one killer workout or one perfect week of eating. It’s about repeated behaviors done consistently over time. Habits remove decision-making from the process. When something becomes a habit, you don’t debate it — you just do it.

Think about brushing your teeth. You don’t need motivation. You don’t wait until you “feel like it.” You do it because it’s part of who you are and how your day works. Training needs to live in that same category.

A moderate workout done consistently for months will always outperform an extreme program done for three weeks.

How Long Does It Take to Build a Habit?

You’ve probably heard the “21 days” rule. The reality is a bit more nuanced. Research suggests that habit formation can take anywhere from 30 to 90 days, depending on the person, the behavior, and the complexity of the habit.

The key point is this:

The goal early on is not perfection — it’s repetition.

Those first weeks feel awkward. It feels forced. You don’t always see results. That’s normal. You’re laying down neurological pathways and routines. Once the habit is established, momentum carries you forward with far less effort.

This is why starting with realistic frequency and intensity matters. If you try to train six days a week for two hours when you’ve been doing nothing, you’re not building a habit — you’re setting a trap.

Motivation Is Fleeting. Discipline Is King.

Motivation is emotional. Discipline is behavioral.

Motivation says, “I’ll go when I feel ready.”

Discipline says, “This is what I do.”

Discipline isn’t about being hardcore or miserable. It’s about keeping promises to yourself, especially when it would be easier not to. The days you don’t feel like training are often the most important days to show up — not because the workout will be amazing, but because it reinforces your identity.

Every time you show up despite low motivation, you strengthen the habit.

Treat Training Like an Appointment With Yourself

One of the biggest mindset shifts is treating your workouts like a non-negotiable appointment.

You wouldn’t skip a work meeting because you’re tired. You wouldn’t cancel a doctor’s appointment because you didn’t feel motivated. Training deserves the same respect.

Schedule it. Put it on your calendar. Protect that time.

When you treat workouts as optional, they’ll always be the first thing to go when life gets busy. When you treat them as an appointment with yourself, they become part of your structure — not an afterthought.

The Long Game Wins

Getting in shape isn’t about doing everything perfectly. It’s about showing up consistently enough that training becomes automatic. Habits create freedom. They remove friction. They allow results to happen in the background while life continues.

Stop chasing motivation.

Start building habits.

Honor the appointment you make with yourself.

Stay STRONG,

Coach Frank

You Didn’t Fail Your New Year’s Resolution — You Just Picked the Wrong Plan

Frank Donley Training January 19, 2026

By now, it’s happening quietly.

The gym that was packed two weeks ago has thinned out. The resolution crowd is disappearing. And if you’re reading this, there’s a good chance you’re thinking:

“I already fell off. I guess I just don’t have the discipline.”

Let’s clear something up right away:

You didn’t quit because you’re lazy. You quit because you set yourself up to fail.

Most New Year’s gym resolutions don’t fail because people lack motivation. They fail because the plan is unrealistic from day one.

The Common Trap: Too Much, Too Fast, Too Soon

Every January, people do the same thing:

5–6 days a week in the gym 90–120 minute workouts Extreme soreness Massive calorie cuts A timeline that demands visible results in 14–21 days

That approach works… for about two weeks.

Then real life shows up.

Work runs late. Sleep gets shorter. Motivation drops. Your joints hurt. Progress stalls. And suddenly missing one workout turns into missing the whole week. Before you know it, the identity shift happens:

“I’m just not a gym person.”

That’s not a character flaw. That’s a planning problem.

Most People Should Not Be in the Gym 6 Days a Week

Here’s a truth that doesn’t get said enough:

The majority of people do not need — and should not be doing — high-frequency, high-volume training.

If you:

Have a job Have kids Have stress Haven’t trained consistently for years

Then attacking the gym six days a week is not discipline — it’s self-sabotage.

The goal of training isn’t to survive the most workouts possible.

The goal is to show up consistently for years.

A Better Reset: Do Less — But Do It Well

If you already quit your resolution, good. That means you now get to restart with a smarter plan.

Here’s what actually works for most people:

2–3 days per week

30-60 minutes per session

That’s it.

When training volume drops, quality must rise. This is where real progress happens.

Focus on a Few Solid Movements

You don’t need endless exercises. You don’t need variety for the sake of novelty. You need foundational movements done well.

Examples:

Squat and hinge (squat, deadlift, trap bar, kettlebell hinge)

Push (push-ups, bench press, overhead press)

Pull (rows, pull-ups, lat pulldowns)

Carries or core stability work

That’s it.

Learn how to perform these movements properly. Control the weight. Own the positions. Build strength in ranges of motion that matter.

Mastery beats exhaustion every time.

Progressive Overload: The Missing Ingredient

Most people fail not because they don’t work hard — but because they don’t progress.

Progressive overload simply means:

Gradually adding weight Adding reps Improving control Increasing total work over time

Not all at once. Not every workout. But consistently.

When you do this, something interesting happens:

Muscle builds Strength improves body composition improves Confidence grows

And it happens without living in the gym.

Why Short-Term Intensity Fails (Every Time)

High intensity feels productive. It feels like commitment. It feels like change.

But intensity without sustainability is just a countdown clock.

The body adapts best to repeated, manageable stress — not occasional heroic efforts followed by burnout.

You don’t get in shape from your hardest week.

You get in shape from your average week repeated for years.

Long-Term Consistency Always Wins

Read this carefully:

Consistency beats intensity when intensity isn’t sustainable.

Two workouts per week for the entire year will outperform:

Six workouts per week for one month Zero workouts for the next eleven months

The goal is to still be training in July… and December… and five years from now.

If You Quit Already — You’re Not Behind

You didn’t miss your chance.

You didn’t “blow it.”

You didn’t fail.

You just learned something valuable:

That plan wasn’t built for your life.

So reset. Simplify. Lower the barrier to entry. Choose a schedule you can keep on your worst week — not your best one.

Because the people who look strong, lean, and capable aren’t the ones who trained the hardest for 30 days.

They’re the ones who never stopped showing up.

Stay STRONG,

Coach Frank

The Comfortable Road Will Never Build the Capable Body — or the Person — You’re Destined to Be

Frank Donley Training January 14, 2026

The comfortable road in fitness looks harmless.

It’s the same weights you always lift.

The same workouts that don’t challenge you.

The skipped sessions justified by being “busy” or “tired.”

The routine that feels good but changes nothing.

It feels productive. It feels safe.

And it quietly keeps you exactly where you are.

Because the truth is simple: the comfortable road will never build the capable body — or the person — you’re destined to be.

Comfort Is the Enemy of Adaptation

The human body adapts only when it’s challenged.

If a stimulus doesn’t demand more from you, the body has no reason to change. Muscles don’t grow. Strength doesn’t increase. Work capacity stays flat. Over time, even fat loss stalls because the body becomes efficient at the same old demands.

Comfort preserves your current state.

Discomfort creates adaptation.

This is why progressive overload matters. This is why intensity matters. This is why doing “the same workout” eventually stops working.

The moment your workouts feel easy is the moment they stop changing you.

The Gym Is a Mirror for Life

The lessons learned under the bar transfer far beyond the gym.

When the weight feels heavy, your nervous system wants you to stop. When your lungs burn, your brain looks for an exit. That voice telling you to rack the weight early is the same voice that shows up in life when things get uncomfortable.

Training teaches you to stay present in discomfort.

Each rep you finish when quitting feels easier builds mental resilience. Each session you show up for when motivation is low builds discipline. Each hard workout expands your belief in what you can handle.

The gym becomes rehearsal for life.

Comfortable Training Creates Comfortable Limits

Many people train consistently — but never progressively.

They stay in their comfort zone because it feels sustainable. But sustainability without challenge leads to stagnation. You don’t get weaker, but you don’t get stronger either.

Comfortable training creates comfortable limits:

Limited strength Limited conditioning Limited confidence Limited belief in your own toughness

Hard training, when applied intelligently, expands those limits.

Not reckless training. Not ego lifting.

Intentional discomfort.

Discomfort Builds More Than Muscle

Hard training reshapes your identity.

When you do difficult things repeatedly, you stop negotiating with yourself. You become someone who follows through. Someone who can suffer briefly for long-term gain.

That mindset bleeds into nutrition, sleep, recovery, work, and relationships. You stop looking for shortcuts. You stop avoiding effort. You start trusting yourself.

Physical discomfort becomes a tool — not something to fear.

The Comfortable Road Shrinks Your Potential

If you always choose the easier option, your body responds accordingly.

Strength plateaus. Mobility declines. Work capacity fades. And over years, comfort slowly erodes physical independence.

The uncomfortable road does the opposite.

It builds bone density. It preserves muscle mass. It strengthens joints and connective tissue. It trains your cardiovascular system to handle stress. It keeps you capable as you age.

The irony is that temporary discomfort in training creates long-term comfort in life — moving better, aging better, and staying independent longer.

Progress Lives Just Past Comfort

Every meaningful breakthrough in fitness happens just beyond your comfort zone.

The rep you didn’t think you had.

The run you finished despite wanting to stop.

The weight you finally lifted after weeks of doubt.

Those moments don’t happen by accident. They happen because you were willing to lean into discomfort rather than back away from it.

You don’t find your strongest self — you build it, one uncomfortable session at a time.

Comfort Is for Recovery — Not for Growth

Rest is essential. Recovery matters. Smart programming includes deloads, lighter days, and strategic rest.

But there’s a difference between recovery and avoidance.

Recovery prepares you to train harder next time.

Avoidance keeps you comfortable and unchanged.

The key is learning when to rest — and when to push.

Stay STRONG,

Coach Frank

You Don’t Change Your Life by Changing Your Goals — You Change It by Changing Your Habits

Frank Donley Training October 29, 2025

Everyone wants to change their life — to get fitter, wealthier, calmer, or more fulfilled. So we set new goals: lose 20 pounds, save $10,000, start a business, read more books, or wake up earlier. But here’s the truth most people miss: your goals don’t change your life — your habits do.

Goals are about results. Habits are about the systems that produce those results.

You can set a goal to run a marathon, but if you don’t build the daily habit of running, lifting, stretching, and fueling properly, that goal is just wishful thinking.

The magic isn’t in the finish line — it’s in the miles you consistently show up for.

Goals Give Direction, Habits Create Movement

Goals are like a compass — they point you toward what matters. But they don’t move you forward. Habits are the engine that actually get you there.

Think about it: two people can set the same goal — let’s say both want to get in shape by summer. One relies purely on motivation and the idea of “wanting it.” The other builds small daily habits: morning walks, three strength workouts a week, prepping meals on Sunday.

After a few months, one person is frustrated that nothing’s changed, and the other is quietly transforming.

The difference isn’t ambition. It’s habitual execution.

Motivation fades. Inspiration fluctuates. But habits — the automatic behaviors we repeat day after day — keep working even when you don’t feel like it.

Small Habits, Big Shifts

The power of habits lies in their compound effect.

One small positive change repeated daily creates momentum that multiplies over time.

Reading ten pages a day becomes dozens of books in a year. Saving $10 a day becomes thousands in your account. Doing five minutes of stretching each morning becomes better posture and less pain.

At first, the progress feels invisible. But that’s how real change works — it’s slow, consistent, and often unnoticed until one day, everyone else sees what you’ve built.

James Clear, author of Atomic Habits, puts it perfectly: “You do not rise to the level of your goals. You fall to the level of your systems.” Your habits are your system. They decide your trajectory long before the results show up.

Why Changing Habits Feels Hard (But Is Worth It)

Your brain is wired for efficiency. It wants to conserve energy by sticking to what it already knows — even if those patterns don’t serve you anymore. That’s why it’s easier to dream about change than to act on it.

But the key isn’t to overhaul your life overnight. It’s to design your environment and routines so good habits are easier to do, and bad ones are harder to repeat.

Want to eat better? Keep healthy food visible and junk out of reach. Want to move more? Keep your gym bag in the car or next to the door. Want to grow mentally? Replace ten minutes of scrolling with a podcast or a chapter of a book.

When you align your surroundings with your intentions, your habits naturally follow — and your goals start to take care of themselves.

You Don’t Need Bigger Goals — You Need Better Systems

If you constantly find yourself setting new goals but feeling stuck, the problem isn’t your vision — it’s your structure.

A goal without a habit system is like a seed without soil. It might have potential, but it can’t grow.

So instead of asking:

“What do I want to achieve?”

Try asking:

“What small actions can I repeat daily that make that achievement inevitable?”

That shift changes everything.

The Real Transformation

When you change your habits, you’re not just changing what you do — you’re changing who you are.

You start to see yourself differently:

“I’m not trying to get fit — I’m the kind of person who trains regularly.” “I’m not trying to save money — I’m the kind of person who manages my finances.” “I’m not trying to be calm — I’m the kind of person who practices mindfulness.”

That identity shift is the foundation of lasting change. Because once you see yourself as someone who does the work, your actions align naturally.

Dream big. Set goals. Have vision. But don’t stop there.

The life you want won’t appear because you wrote it down on a vision board — it will appear because you built it, one habit at a time.

Success isn’t about sudden transformation. It’s about quiet consistency.

Change your habits, and your goals will follow.

Change your habits, and your life will never be the same.

Stay STRONG,

Coach Frank

Core Training is More Than Abs: Understanding Anti-Movement and True Stability

Frank Donley Training August 7, 2025

By Cory Woolf

When people hear “core training” they often think about abs and crunches. But the true role of your core is to protect—against injury and poor movement patterns. A strong core doesn’t just move; it resists movement when necessary. This is where anti-rotation, anti-extension, and anti-lateral flexion come in. These three key functions often get overlooked but are crucial for athleticism, longevity, and pain-free movement. Let’s break down these anti-movement patterns, why they matter, and how to train them progressively in the gym.

Rethinking the Core: What It Actually Does

Your core is far more than just your abdominals. It includes deeper stabilizing muscles like the transverse abdominis and multifidus, your obliques, spinal erectors, the diaphragm, pelvic floor, and even the glutes and lats. Together, these muscles don’t simply help you move—they create a strong foundation for controlled, stable movement across the entire body. In almost every meaningful physical task, your core acts as a stabilizer, not mover. It braces during a squat, resists spinal extension during an overhead press, and controls rotational force during running, throwing, or swinging.

When the core can’t do this job—when it collapses or compensates—injuries tend to follow. This is why training your core to resist movement is just as, if not more, important than training it to create movement. And this brings us to the concept of anti-movement training: anti-rotation, anti-extension, and anti-lateral flexion.

Anti-Rotation

Anti-rotation exercises are designed to help your body resist twisting or turning, especially when under load. Think about carrying a heavy dumbbell in one hand or pressing with a single arm—your torso wants to rotate, but your core must lock it down and stay centered.

A good place to start is the Pallof press, a simple cable or band exercise that challenges your ability to resist rotation as you press your arms straight out from your chest. From there, you can progress to more dynamic versions, such as the half-kneeling Paloff press, which adds lower body instability, or single-arm cable presses, which replicates real world force production while forcing the core to stabilize. For athletes or advanced lifters, landmine rotations and medicine ball catch and throws mimic explosive, sport specific demands while developing stability and reactivity through the trunk.

Anti-Extension

Anti-extension training teaches you how to resist lumbar spine hyperextension—a common issue when people lack proper bracing during heavy lifts or overhead work. The lower back arching excessively during a deadlift, a press or even standing posture is often a sign that the core is not doing its job.

A well-executed dead bug is one of the best starting points for this. It forces you to coordinate breath, bracing, and movement without letting your low back peel off the ground. From there, planks—especially the RKC variation—start to build full-body tension and longer-duration control. As you advance, ab wheel rollouts and body saws demand immense control through extended ranges of motion. All of these progressions reinforce the same principle: keep the spine neutral and resist any urge to let the rib cage flare or pelvis tilt.

Anti-Lateral Flexion

Anti-lateral flexion is all about resisting side bending, especially when there’s an uneven load pulling you off center. It’s a key function of the obliques, quadratus lumborum, and glute medius, and it plays a massive role in posture, gait, and loaded carries.

The suitcase carry—walking while holding a kettlebell or dumbbell in one hand—is a simple but brutally effective way to train this. You’ll feel your core and hips working overtime to prevent collapse toward the weight. From there, side planks can be scaled in intensity with leg lifts, rows, or added load. More advanced variations like the single arm overhead carry or offset kettlebell front rack walk force the body to stay tall and braced while being pulled off center by challenging loads. These exercises build real world strength and reinforce postural integrity under dynamic conditions.

The Why

Training your core to resist motion isn’t just about avoiding injury—though that’s a huge benefit. It’s also about improving force transfer, especially for those who lift heavy, sprint, rotate, or play contact sports. A stable core connects the hips and shoulders, allowing you to produce more power with less effort. It helps you maintain posture under fatigue. And perhaps most importantly, it makes your body more resilient—less prone to tweaks, breakdowns, and imbalances over time.

Too often, core training gets reduced to reps of crunches or leg raises, which have their place. But those movements train the core primarily as a mover. While there is nothing wrong with them, they’re only a small part of the picture. The foundation of a strong, high-performing core is stability and that comes from mastering anti-movement.

Final Thoughts

Think of your core not as your abs but as your center of control. When trained properly, it keeps you safe under load, efficient in movement, and powerful through every rep. Instead of asking your core to constantly bend, twist, or flex, teach it to resist. That’s where real strength lives. And it’s how you build a body that’s not just strong—but built to last.

How Youth Strength Training Builds Confidence and Lifelong Self-Worth

Frank Donley Training July 10, 2025

In an age of instant gratification, academic stress, and constant comparison, building a strong sense of self-worth in young people is more important than ever. While team sports, arts, and academics all play a role in youth development, one of the most overlooked tools for building deep, lasting confidence is strength training.

When guided properly, strength training for youth is more than just physical development—it becomes a powerful platform for building character, emotional resilience, and the belief that they can face life’s challenges head-on. Whether it’s a teen athlete, a quiet student, or a child struggling with anxiety, the barbell can become a teacher, mentor, and motivator all in one.

Strength Training: The Confidence Catalyst

When a young person picks up a weight, they’re doing more than just lifting. They’re learning discipline, consistency, and what it feels like to push beyond limits. Each rep, each small increase in strength, gives them tangible proof that they are capable of change. This builds a sense of control—over their body, their choices, and eventually, their mindset.

Unlike team sports that sometimes favor natural talent, strength training rewards effort. You don’t have to be the tallest or the fastest. You just have to show up and work hard. That sense of earned accomplishment builds authentic confidence—confidence that says, “I did this. I can do more.”

Confidence That Shows Up Everywhere

In Sports:

Youth strength training improves athletic performance, yes—but more importantly, it teaches athletes to trust themselves. Stronger kids are less likely to be intimidated by competition, more likely to recover from failure, and more resilient under pressure. Whether it’s getting up after a fall or staying calm in a playoff game, that inner strength comes from the gym as much as the field.

In School:

Strength training helps improve focus, mental clarity, and self-regulation. It teaches patience—results don’t come overnight. This directly transfers into academic performance, where delayed gratification and consistent effort pay off. Plus, as self-confidence grows, students are more likely to speak up in class, take on leadership roles, or pursue challenging goals.

In Careers:

The traits built in the weight room—discipline, consistency, and resilience—are the same traits that drive success in the workforce. Young people who strength train often grow into adults who understand the value of showing up daily, doing hard things, and taking ownership of outcomes. They’ve learned that discomfort is part of growth, and that mindset makes them stand out.

In Family and Relationships:

Self-worth is the foundation of healthy relationships. Youth who feel good about themselves are less likely to seek validation from the wrong sources. They tend to communicate better, set healthy boundaries, and contribute positively to their families and communities. When young people believe in themselves, they treat others with greater respect and compassion.

More Than Muscle: Building the Inner Armor

Strength training doesn’t just build bodies—it builds belief. And that belief becomes a form of armor, helping young people face life’s inevitable challenges. Whether it’s bouncing back from a breakup, handling peer pressure, or applying for a dream college, the quiet confidence built under the barbell follows them into every arena of life.

And perhaps most importantly, strength training helps youth reframe their relationship with failure. A missed lift isn’t the end—it’s feedback. It’s fuel. Learning to try again, to refine technique, to not give up—this is the mindset that builds lifelong self-worth.

A Call to Action for Parents, Coaches, and Educators

If you’re in a position to guide youth—whether as a parent, coach, teacher, or mentor—consider how strength training can be a transformative tool. It doesn’t have to be extreme. Age-appropriate, supervised programs that focus on technique, consistency, and fun can create profound change—not just in how a young person moves, but in how they see themselves.

In a world that often tells youth they’re not enough, strength training gives them a powerful message: You are capable, you are strong, and you can shape your own future.

Let’s start building not just stronger kids—but more confident, grounded, and resilient adults. One rep at a time.

Training Rewires Your Brain, Not Just Your Body

Frank Donley Training July 2, 2025

When most people think of strength training, they picture the physical benefits: bigger muscles, more power, better mobility, improved posture, and increased functionality. While these are absolutely valid and important outcomes, there’s something far more profound happening under the surface that too often goes unnoticed—training is not just challenging your body, it’s rewiring your brain.

Yes, strength and movement practice literally changes the way your brain works. Neurologically. Emotionally. Cognitively. This isn’t just motivational fluff or some vague mind-body connection concept. This is backed by hard neuroscience. When you move with intention, especially under load, under tension, or in new patterns, you’re transforming how your brain perceives, processes, and interacts with the world.

Neuroplasticity: Your Brain is Malleable

At the core of this phenomenon is neuroplasticity—the brain’s ability to rewire itself in response to new experiences. Movement is one of the most powerful stimuli for this rewiring. Every rep, sprint, throw, or carry you perform sends a stream of information through your nervous system. Your brain receives this information and responds by adapting its wiring.

Let’s say you’re learning to squat properly. At first, it feels awkward. Your knees cave in, your back rounds, and you’re not sure where your weight should be. But your nervous system is taking notes. With each rep, neural circuits that govern balance, proprioception, muscle firing patterns, and joint stability are being adjusted. Eventually, with repetition and effort, you squat more smoothly. This isn’t just your body getting “stronger”—it’s your brain improving how it sends and receives signals.

Training Builds Emotional Resilience

The benefits of training aren’t limited to motor control. Movement—especially resistance training and high-intensity conditioning—triggers the release of brain-derived neurotrophic factor (BDNF), a protein that supports the growth of new neurons and the formation of new neural connections. Think of BDNF as Miracle-Gro for your brain.

BDNF plays a vital role in reducing anxiety, lifting mood, and sharpening cognitive function. It’s one reason people who train regularly often report better focus, more clarity, and greater emotional stability. You’re not just sweating out stress—you’re actively training your brain to handle stress better in the future.

The result? More grit. More patience. Less reactive behavior. The same mental toughness that helps you push through a tough set translates into your ability to have hard conversations, stay present in chaos, and bounce back after a rough day.

Motor Learning = Cognitive Learning

Here’s another overlooked fact: when you learn new movement patterns—like a Turkish get-up, a kettlebell clean, or an Olympic lift—you’re not just building physical skill, you’re training your working memory, focus, and problem-solving abilities. Motor learning and cognitive learning share neural real estate. The cerebellum, traditionally thought to just coordinate movement, is now known to play a major role in executive function.

So when you practice complex movements under physical strain, you’re doing brain training. That’s why movement complexity and progressive overload are crucial in any intelligent program. You’re not just making muscles work—you’re building a smarter, more adaptive nervous system.

Movement As Medicine—For the Mind

This is why training is such a powerful intervention for depression, ADHD, PTSD, and other mental health challenges. Structured physical activity changes brain chemistry, increases dopamine sensitivity, and improves neural efficiency.

And it doesn’t stop with lifting weights. Crawling patterns, loaded carries, unilateral movements, and balance work all light up the brain in unique ways. Training variety and movement exploration aren’t just for preventing boredom or injuries—they keep the brain actively engaged and continuously evolving.

Final Thoughts: Train for the Brain, Not Just the Biceps

You don’t have to be a neuroscientist to appreciate the fact that every movement you do in the gym is sending a signal to your brain. You are literally building a different nervous system when you train with intention. You’re crafting a brain that is more resilient, more adaptable, and more capable—not just in sport, but in life.

So the next time you pick up a barbell, do a heavy carry, or throw a med ball with full intent, know this: you’re not just transforming your body. You’re rewiring your mind.

Train hard. Move well. Think better.

Stay STRONG,

Coach Frank

Stop Chasing Soreness — Why It’s Not a Sign of a Good Workout

Frank Donley Training June 23, 2025

It’s a common belief in gym culture: If you’re not sore the next day, did you even work out?

Soreness is not bad and it is not the end all be all. Many of us associate soreness with progress. The ache in your muscles can feel like a badge of honor — proof that you pushed your body to its limits. But here’s the truth: muscle soreness is not a reliable indicator of an effective workout.

What is Muscle Soreness?

The technical term is Delayed Onset Muscle Soreness (DOMS). It typically kicks in 12–24 hours after a workout and can last up to 72 hours. DOMS tends to occur when:

You try a new movement You drastically increase intensity or volume You perform lots of eccentric (lengthening) movements

While it can indicate that you challenged your muscles in a new way, it doesn’t necessarily mean that muscle growth is happening or that the workout was productive.

Soreness is Not a Goal

Being sore doesn’t automatically mean your muscles are adapting. And not being sore doesn’t mean you didn’t make progress. In fact, some of the most effective training plans — especially those focused on longevity and sustainable growth — are designed to minimize excessive soreness so you can train consistently.

Take this example:

Person A does 75 pull-ups in one day. Their lats are so sore, they can’t do pull-ups again for a week. Person B does 25 pull-ups, 4 times a week. They feel slightly fatigued, but recover well and keep showing up.

By the end of the month, Person B has done 100 more pull-ups than Person A — and with far less recovery disruption.

The difference? Smart programming over ego lifting.

Focus on Progressive Overload

Instead of chasing soreness, chase progressive overload — gradually increasing weight, reps, sets, or time under tension. This approach:

Builds strength and muscle steadily Allows you to train frequently Reduces injury risk Supports long-term gains

The people who make the most progress are not the ones who go all-out once a week. They’re the ones who show up regularly, train smart, and give their body the chance to adapt over time.

Final Thought

I love mentally and physically challenging workouts but often overestimate what we can do in a day and underestimate what we can do in a year. Don’t let the desire for instant feedback (like soreness) derail your long-term progress. Trust the process, stay consistent, and stop chasing the burn.

Train smart. Stay consistent. Play the long game.

Stay STRONG,

Coach Frank

strength training

Why Every Athlete Needs an Offseason Program: Build the Base, Raise the Ceiling

Frank Donley Training June 16, 2025

When the season ends, the work doesn’t. In fact, the real development of an athlete often happens outside the spotlight—during the offseason. Summer provides a crucial window of time for athletes to step away from the rigors of competition and invest in the long-term traits that build elite performance.

An offseason strength and conditioning program is more than just lifting weights or running sprints. It’s a comprehensive approach to building strength, power, speed, agility, and lean muscle mass—what we call “body armor.” These traits not only improve athletic performance but also reduce the risk of injury and enhance recovery when injuries do occur.

If you’re serious about long-term development, this is where the foundation is laid—and where the future of your athletic career is shaped.

The Offseason Is the Time to Build, Not Just Maintain

During the competitive season, training is often limited to maintenance due to the high physical and mental demands of games, practices, and travel. There’s little time—or energy—for progressive development. That’s where the offseason becomes invaluable.

In the summer months, athletes have the time and freedom to follow a structured program designed specifically to improve key performance traits like:

Strength – The base of all athletic qualities, strength improves force production, balance, and overall resilience.

Power – The ability to apply strength quickly. Explosive power transfers directly to sprinting, jumping, throwing, and striking.

Speed – True speed is built in the offseason through targeted sprint mechanics, acceleration drills, and resisted sprints.

Change of Direction (Agility) – Quickness and the ability to decelerate and reaccelerate safely is critical in almost every sport.

Muscle Mass (“Body Armor”) – Lean muscle protects joints, absorbs contact, and improves both performance and durability.

These qualities don’t magically appear—they’re trained consistently, over time, in a systemized format.

Compounding Progress: Year-Over-Year Athletic Development

One of the most overlooked aspects of an offseason program is the long-term adaptation it creates. Athletic development should be cumulative, not random.

Each offseason builds on the last, with every training cycle layering on more physical capacity, motor control, and neurological efficiency. This compounding effect allows athletes to develop a higher training age, tolerate more advanced workloads, and raise their ceiling for sport-specific performance.

Skipping or neglecting structured offseason work leads to stagnation—or worse, regression. Consistent offseason training helps:

Correct imbalances and weaknesses Develop more robust movement patterns Build connective tissue strength and joint integrity Improve recovery capacity and work tolerance

The result? Athletes not only perform better, they stay healthier and are more prepared to handle the volume and intensity of a competitive season.

A Systemized Approach for Sustainable Gains

Random workouts will yield random results. An effective offseason program must be thoughtfully designed to progress over weeks, months, and years!. That means:

Phased training blocks (e.g., strength, power, speed, conditioning) Individualized adjustments based on sport, position, and injury history Recovery protocols built into the schedule Performance metrics to track growth and adaptation

This kind of systemized development doesn’t just prepare athletes for the next season—it prepares them for a long and successful career.

🤝The Offseason Isn’t a Break—It’s an Opportunity

Too many athletes view the offseason as a time to relax and recover. While rest is important, the smartest athletes understand that this is the time to get better. Summer is the window to train hard, move well, build capacity, and lay the groundwork for future success.

A well-structured strength and conditioning program is not a luxury—it’s a necessity. It protects the body, sharpens the mind, and creates a stronger, faster, more explosive version of the athlete.

If you want to perform at your best when it matters most, it starts now.

Build the base. Raise the ceiling. Own the offseason.

Stay STRONG and start today,

Coach Frank

The 5 Truths About People Who Develop Strength

Frank Donley Training May 15, 2025

As we journey through life, we often find ourselves seeking strength in various forms – physical, mental, or emotional. Whether we’re aiming to build muscle, overcome obstacles, or simply become better versions of ourselves, there are certain principles that separate those who achieve strength from those who don’t. In this article, we’ll explore the 5 truths about people who develop strength, and how you can apply these principles to your own life.

Truth #1: Remain Big on the Basics, Stay Out of the Muck

People who develop strength understand the importance of focusing on the fundamentals. They prioritize the basics, whether it’s programming, proper form and technique in the gym, a balanced diet, or a consistent sleep schedule. By staying grounded in the basics, they’re able to build a strong foundation that supports their growth and progress. On the other hand, getting caught up in trendy fads or overcomplicating things can lead to stagnation and frustration. By keeping things simple and focusing on what truly matters, you’ll be better equipped to achieve your goals.

Truth #2: Consistency is King

Consistency is the backbone of strength development. It’s not about being perfect; it’s about showing up day in and day out, putting in the work, and making progress. People who develop strength understand that it’s a long-term process, and they’re willing to put in the time and effort required to see results.

Truth #3: Take Your Recovery Seriously

Recovery is just as important as training when it comes to developing strength. People who prioritize recovery understand that it’s during this time that their bodies repair and adapt, becoming stronger and more resilient. This includes getting enough sleep, adequate nutrition, and mitigating stress. By taking recovery seriously, you’ll be better equipped to handle the demands of training and make progress towards your goals.

Truth #4: Don’t Let Your Ego Get in the Way

A strong ego can be a major obstacle to developing strength. When we’re too proud to learn from others or adapt to new situations, we limit our potential for growth. People who develop strength maintain a “white belt mentality” – they’re always open to learning, always willing to adapt, and always humble. By keeping an open mind and being willing to learn from others, you’ll be better equipped to navigate challenges and achieve your goals.

Truth #5: Pursue Getting Slightly Better Each Day

The pursuit of perfection can be a recipe for disappointment and frustration. People who develop strength understand that it’s about progress, not perfection. They focus on getting slightly better each day, whether it’s increasing their strength, improving their technique, or enhancing their overall well-being. By focusing on progress and celebrating small victories, you’ll be more likely to stay motivated and achieve your goals.

In conclusion, developing strength is a journey that requires dedication, consistency, and a willingness to learn and adapt. By remaining big on the basics, prioritizing consistency and recovery, keeping an open mind, and focusing on progress, you’ll be well on your way to achieving your goals and becoming a stronger, more resilient version of yourself.

Apply these 5 truths to your life today and start building the strength you need to achieve your goals.

Stay STRONG,

Coach Frank