The world of strength and conditioning advice is full of impossible promises and complicated programs and methods. Every athlete presents a unique challenge and every coach will create their program with a different set of experiences, priorities, and biases. The differences are beautiful. They not only drive innovation in the world of athletic training, but also drive the world of competitive sports as every team and individual will train for their sport specific demands in a unique way.
 
While the differences in each training program address the specific needs of the trainee, there are undeniable pillars of an optimal training system. Every program should be built on these 5 immutable laws of strength and conditioning. 
 

Pick Up Heavy Things Often

You must lift heavy things often to gain physical strength. High-level athleticism stands on a foundation of work capacity. Nothing trains overall work capacity like heavy loads. Heavy means truly heavy, near the peak of your physical abilities. There is a time and a place for studio-style fitness classes, but if 5lb dumbbells and 10lb kettlebells are the only weights you ever move, your training falls far short of providing a necessary stimulus for strength gain.
 
Set a goal to move something heavy every day. Lift, carry, push, or pull a load that makes you truly uncomfortable. Only when you push your strength limits do you stimulate an increase in bone density, connective tissue strength, and overall work capacity. You do not need to attempt a one-rep-max lift every day, but challenge your physical strength with heavy carries (farmer’s carries, suitcase carries, front rack, or overhead), lifting heavy objects like stones, sandbags, or logs, dragging or pushing heavy sleds, or the classic lifts such as squats and deadlifts.
 
lift something heavy
Picking up something heavy every day does a lot more for your body than build muscle. [Photo credit: CrossFit]
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