Normally I would never post someone else book, but one of the first things I received on a google search was a link to a free download of this book. I guess it is available to everyone now, I don't know how it works. See for yourself, google it and download it yourself...

Here is a look at Coach Paul Wade's work...

No matter what gym you go in to, you'll always find people doing silly shit. I used to offer advice and try to help people when I saw terrible form or waste of time exercise repeated endlessly. I stopped doing that for a long time because people never listen to your insight. They only dismiss you as foolish and continue doing what they want to do, and you find that your effort in schooling them was wasted. Well, yesterday, I met a group of young men who strolled into the gym. Shoes untied and flopping around. All of them paying more attention to their headphones than their training. After a minute of flandering, one of them asks the big question, "What are we doing today?" The ringleader responds, "bi's and tri's" and they were all excited about the gun show and instantly started attacking the 20 and 25 pound DB's!!

After a moment of them getting their swole on, asked the group what their goals were. I couldn't help myself. It's been a long time and I wanted to do, with all intentions of trying to help these poor lost souls. First of all, I didn't think people did that sort of shit anymore, so I was actually pretty fascinated. After I got my daily dose of nonsense, I offered my insight and helped them find a goal, which all of them discovered as, "I wanna get ripped!" Well, this is the shit that entertains the minds of our youths. So I showed them one great exercise, I promised them this exercise would bring them riches and women. All the money, shredded physique and bangin women they could ever want, would be found with constant practice of this one exercise. The clean and press! Yea, it's that great. I showed them a few reps with the closest db. They asked a question or two, I provided feedback. I told them that my grandma does tricep kickbacks and Monsters clean and press. I told them why it's so beneficial, and why some other exercise blow nut sacks. I gave one heluva speech. It was inspiring, motivating, life-changing. Yeah, I was awesome. I put the weight down and went back to my training area to let these young monsters start training hard! A moment later I turned around, any guess what I saw?

That's exactly why I don't bother helping people who don't seek help from me. It's just a waste of time.

Focus on being awesome and helping those that genuinely want and deserve your help. If people don't seek your insight, you might just be wasting your breath.

Most of my athletes training sessions begin with some variation of dynamic movement to increase their general athleticism, power and kinesthetic awareness. This video highlights one of my favorite warm up drills I do, Straddle Forward Rolls. It does a great job of mobilizing the spine, massaging the muscles in the back and internal organs, stretching the hamstrings, lower back, upper back, and giving you a good gut workout in the process. It actually looks a lot easier than it is. But you simply straddle your legs out wide, keep your knees locked, and roll forward over your head, using your hands to protect your head and neck. Once you roll over, the hard part begins when you try to pull back up on your feet. Use your hands to grab the ground and pull yourself up, always keeping your knees locked and straight. Your dynamic flexibility will get better in no time. 

After the straddle forward rolls I perform some basic drills, the arch rock and hollow rock, to mobilize my back and hips some more and prepare for more tumbling and flipping. Most people know what a superman hold is, add a dynamic rock to that and boom, you have an amazing anterior chain opener. The key is to pull your feet and hands up as high as possible while maintaining peak tension throughout your body and not allowing your chain to break, stay tight. Give it a try, it'll be awkward at first, but when you build up to a minute of straight arch rocks, you'll know why they're so beneficial. 

Once I feel awesome, I start hopping, bounding and then flipping. Have a look, have some fun playing and practicing, and enjoy your new found skills.