The 23 Exercise Routine Help Your Weaknesses into Strengths


How to Plan Your Climbing Training: Troubleshooting!

Video taken from the channel: Lattice Training


How To Turn Your Weakness into Strength

Video taken from the channel: EntreLeadership


How To Turn Your Weaknesses Into Strengths | Ivar The Boneless (Character analysis)

Video taken from the channel: The Learning Curve


How to Turn Your Weakness Into Your Greatest Strength | Alexander Heyne

Video taken from the channel: ModernHealthMonk


Ext. Version: Bryson Dechambeau Workout Gains 93.75% Force Output in 24 Hours!!

Video taken from the channel: Greg Roskopf’s Muscle Activation Techniques


Work Your Weaknesses… Or Not Cole Sager Ep23

Video taken from the channel: Cole Sager


How to Thrive Turning Your Weaknesses into Strengths | Kevin Kuhn | TEDxHochschuleLuzern

Video taken from the channel: TEDx Talks

The 23 program was designed with this Jordan mentality in mind. The 23 program combines heavy, strength training sets with high rep, hypertrophy movements in an effort to transform your weaknesses into strengths and turn your strengths into something legendary. Each of these personality types has unique strengths and weaknesses. Once you know your personal fitness mix, you can you can transform your weaknesses into strengths and surmount any hurdle. Take this five-minute test, answer with your gut response, and see where you fit on the Rewired fitness.

List of Strengths & Weaknesses + Professional Answers. One of the most common interview questions that most of us experienced or will experience at some point is “What are your strengths and weaknesses?”.. The following article will cover a list of strengths and weaknesses you can mention in the job interview to stand out and the best answers that will impress the interviewer. Turn Your Weaknesses Into Strengths-By Qasim Ali Shah 23:55. adorasvitak 3,356 views. 23:55.

How To Train For Mass | Arnold Schwarzenegger’s Blueprint Training Program Duratio. When it comes to strengths and weaknesses, one of the great strengths you can bring to any job is having working knowledge of the right tools to get that job done. is a cloud-based project management software that gives you the features you need to plan, monitor and report on any project. Try it today, with this free 30-day. Assessing your strengths.

When it comes time to toot your own horn, you need to be specific. Assess your skills to identify your strengths. This is an exercise worth doing before any interview. Make a list of your skills, dividing them into three categorie. Generally, you’ll focus on your soft skills as strengths — there are other ways for interviewers and recruiters to glean hard skills, whether it’s through take-home assignments, a coding interview or examples of your past work.

But with soft skills, you have to tell them the story. “Don’t feel that your response needs to match what you said your manager and colleagues think of you. Let’s now look at a list of strengths and weaknesses connected with your education and experience that could come in useful in a job interview! #1 – Formal qualifications It might seem obvious, but in the right circumstances, your qualifications could turn out to be your secret weapon. They want to know what you see as your strengths and weaknesses and also observe how you respond to a challenging question. The interviewer is looking for honesty, self-awareness, and the ability to learn from mistakes. So, don’t give a cliched answer like, “I’m a perfectionist!” Hiring managers hear that one a lot, and they’ll assume.

As you turn your weaknesses into strengths, be sure to reward yourself. Improving weaknesses shows that you are self-directed, action-oriented and ready to take the next step in your personal and professional journey. If you improve a weakness, treat yourself to something special, like lunch at a fun deli.

Invite your mentor to join you.

List of related literature:

Chapter 6, Exercises Used for Strength Training, provides an overview of the choices of program exercises and their differences and applications.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

(156) Resistance training exceeding 85 percent increases the chance of injury, whereas training using less than 65 percent decreases the strength-building stimulus.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

After completing this program, the client should enter into a twoto four-week phase that targets muscular strength.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

This book lays out the components of a conditioning program, such as flexibility, strength, power, agility, and speed, and recommends ways to improve each trait in practical terms.

“Complete Conditioning for Tennis” by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
from Complete Conditioning for Tennis
by Paul Roetert, Todd S. Ellenbecker, United States Tennis Association
Human Kinetics, 2007

These strengths are lesser than that of bulk ABS material.

“Advances in 3D Printing & Additive Manufacturing Technologies” by David Ian Wimpenny, Pulak M. Pandey, L. Jyothish Kumar
from Advances in 3D Printing & Additive Manufacturing Technologies
by David Ian Wimpenny, Pulak M. Pandey, L. Jyothish Kumar
Springer Singapore, 2016

The sample strength-building workouts in table 2.1 feature twelve core exercises, three for each of the three lifting days of the week.

“Complete Book of Throws” by L. Jay Silvester, Jay Silvester
from Complete Book of Throws
by L. Jay Silvester, Jay Silvester
Human Kinetics, 2003

Each of the three Fat­Loss workouts in this program has four signature features:

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

After training just three days a week for eight weeks, the subjects increased their average strength by 175 percent and their balance by 48 percent.

“The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal” by Jim Loehr, James E. Loehr, Tony Schwartz
from The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal
by Jim Loehr, James E. Loehr, Tony Schwartz
Free Press, 2005

For the sake of simplicity, I divide all workouts into six categories called “abilities.”

“The Power Meter Handbook: A User's Guide for Cyclists and Triathletes” by Joe Friel
from The Power Meter Handbook: A User’s Guide for Cyclists and Triathletes
by Joe Friel
VeloPress, 2012

_ I increase or maintain a strength program.

“The 7 Habits of Highly Effective People Personal Workbook” by Stephen R. Covey
from The 7 Habits of Highly Effective People Personal Workbook
by Stephen R. Covey
Simon & Schuster UK, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Love your channel man. Keep cranking out videos. Even if you record on an iPhone X to make it more convenient. Hope your training is going well.

  • Hey guys! For a time deprived person, do you still recommend doing the one-hour session (three times a week) you talked about on the Training Beta podcast about a year ago? This is what I am talking about:

    I love your scientific approach to training for climbing. Keep up the excellent work. I really appreciate it. Greetings from Paraguay!

  • Best advise ever!!! =) Thanks for the “WAKE UP” call Cole!!! My WEAKNESSNESS is something I’ve been avoiding like FOREVER in my training!!! It’s my GOAL for 2020 cause it’s probably going to help avoid any old injury from REPEATING itself again!!!.. #focused #determined #challenge #accepted

  • Hey guys, thank you so much for sharing your expertise. Is it a good idea to decrease the Volume for Bouldering training? You want to try really hard like three times a week for one hour + some max strengths training afterwards and between the climbing days. I had good success taking three days off to recover…. Is it just wasting of time to take like three days off or is it a helpful rest?

  • I’ve been mostly sport climbing for the past 2.5 years. A few months ago I started sport climbing outdoors. I started projecting a short sustained 7a+, I managed to do all the moves on my third attempt. I felt I was missing power to link the moves so I decided to go to a different gym that has moonboard. At first I couldn’t do any problems so I just climbed on all the holds and after a couple of weeks I was doing v4s. After a few mor visits to the crag to work on the project, yesterday I finally sent it! I’m so happy! But I’m not sure if it was because of the moon training or just because I worked on my beta. I feel like I don’t know what my level is and what I need to train.
    So I decided that before choosing another project I’m just going to expand my outdoor climbing experience and try and send all the 6b at the crag. Because I really haven’t even climbed that many routes there.

  • You guys. This is great information. But it’s 2020, you have a computer, and a camera. Just make slides and overlay them on the video in PowerPoint or something. Again, lovely information. But make it easy on the eyes for both of us right?

    Watch “Movement for Climbers” and you’ll see formatting for showing information.

  • Hey Cole, I’m struggling with the HANDSTAND PUSH UP! Do you have any tips that can finally helps me to reach this new goal? Thanks a lot, and just remember that for me you’re the best!!:)

  • My favorite analysis on my favorite character on a tv show it was Ned stark, the actor is really good as well I always thought he turned out the way he did is because he’s always under pressure never a time to relax and really enjoy life. My favorite line of IvarI wish I wasn’t so angry all the time (father) then you would be nothing, ivarI could’ve been happy (father) happiness is nothing my favorite scene in the show great video.

  • i have OCD and bipolar was hard for me to control my emotions!i messed up a lot of relationships and lost some very important people in my life!it forced me to change and take control over my actions and words and thus taking control over my body mind and life!because my my sessions with psychologists,i grew found of psychology and i got moved by all the depressed people i met there!so i dropped out of art college and started pursuing my psychology degree!now im in my final year!thanks to my depression i have a great life now!never been this satisfied and happy before!:)

  • Generally speaking, what’s the point where a more strategic climbing plan begins to make sense? I’m climbing since a year, mainly doing whatever, progressing however fast, climbing 3 days a week. There’s no real strategy behind it, I’m just taking climbing and then a rest day or two. During my sessions I get into projecting, drills and most of the some bodyweight or finger-boarding. Maybe I’m at 4a or something in Bleau. Maybe a bit better. Does it make sense to strategise over my training yet or should I just go climbing?

  • Thanks for great videos guys, I really enjoying them and they are helping me out a bunch..
    I’ve recently stumbled upon Pavel Tsatsuline on one of Joe Rogans pod casts, and I’ve taken a little deep dive in his content. Must say, very interesting stuff. He talkes allot about how to get strenght, non sport specific of coarse. Are you familiar of his thoughts? I’m trying to wrap my head around how you can apply his thought on strenght training for climbing. Would love to hear what you have to say about it.

    Keep it up!

    //One dedicated fan

  • Great video. Valuable “guidance” how to structure one’s own training and what questions to ask and how to address those questions.
    Thank you!!

  • This was a VERY helpful video guys!!! I’m looking for something like that for so long.. Therer are plenty of videos on youtube about Exercices or “HOW TO GET INCREDEBLY STRONG” or Pro’s telling about there lifes…^^. But this seems unique!

  • Are you serious?! Why would she complain those kids are HER CHOICE and HER RESPONSIBILITY. So of course she is not suppose to complain. We are already overpopulated and if you are broke maybe you should reconsider having banch of kids

  • Looking for a 3 day a week plan.
    Tuesdays, Thursdays and Saturdays.

    Used to climb for 9 years 20 years ago (so technique is still knowledge I hold on to), however have only been back on the wall for 6 weeks (climbing 3 days a week).
    Was 94kg now down to 80kg (since October 2019)
    Trained in the gym doing 3 days full body workouts ( 6-10 reps x 3-4 sets of each exercise 1.5hrs-2hrs per session) from October til mid December then switched to climbing.
    In the 6 weeks back I can now climb (bouldering) at the level of most all other climbers at the gym and seem to be climbing longer sessions… (???)

  • Now this is a video that was really interesting. I have just one question that really bugs me. What about “active” rest days? My current plan involves training at the gym and training at home, however I only have one true full rest day (which is thursday). I do however also have mondays and saturdays where I do only conditioning work for the core, mobility training and some light antagonist training, none of which involves a bar or a TRX, so it is very relaxed on the arms/shoulders/hands or doesn’t involve them at all (saturday).

    Do those count as rest days? My focus is strength, power, bouldering and all of the intense fingerboard, pullup and climbing work is grouped into the remaining 4 days which then also alternate between hard and less hard days. The reason I do those active rest days is simply me having spare time on those days so it doesn’t cause any stress besides my 40 hour office job.

  • My greatest weakness is that I lack motivation, vision and determination. And honestly I don’t see how that will ever be my greatest strength.

  • Hello guys, I was wondering if you could show a training plan where there’s one or 2 days of outdoors climbing. Thanks, looking forward to hearing from you soon.

  • Could you make a beginner 1 year training schedule? I just started bouldering and My challenge is to go from beginner to v9 within 1 year. I’m currently doing a RTCCRTC weekly routine. The training day consists of a 10×10 pull-ups in various forms and a bit of push ups and a good amount of various ab exercises. The climbing days are usually 2-3 hours of bouldering. I typically climb V4-5 (my current best) and if I am too tired toward the end some V2-3. I am wondering if the strength training is less important for me and maybe I should just climb 4-6 days instead. I have a strong background in sports so my weaknesses are largely climbing related (technique/fingers). Thank you!

  • Gives a really good general idea unfortunately I cant write out training plans in advance because I work on a rota which effects everything from gym access to how I have to plan rest days. But It helps to see the sort of structure I should aim for.

  • My greatest weakness is my weight I am too overweight for my age but thx to this video I am starting to see the strong part of it����

  • Thanks, very interesting! After max strenght works (High load reps untill strenght start to decrease), anaerobical hangboard mean 10/15sec reps with High volume?
    Is Always recommended anaerobical hangboard After max strenght?

  • Great Video. Have One question about the amount of exercises in one block of e.g fb max. Is it one exercises from the specific category of the crimpd app?Could you say something about the right amount of workload calculated by the app? Thanks

  • I would be interested in a video about all the energy systems and the correct/incorrect ways to train them! I feel like there’s still lots of confusion around this

  • Thank you so much for that effort, teaching us a little bit more of training for our goals and doing it (the teaching) so well done. ��

  • How about for those working office hours like 9am-5pm, with only 2-3 hours of free time after work before going to bed? Any advise for training plan

  • We, healthy people, have no luxury to say “I can’t.”

    About my weakness, well I don’t know. I seem like a mediocre person; I am good at somethings but never the best. I get bored easily, so I start a hobby but after some time, I change my mind and stop enjoying it, and start another hobby. I used to like drawing and I was good at it but I don’t draw anymore; I used to like writing but even through my family and friends support me and tell me that my writing is very good, I stopped writing too. I guess, I am a perfectionist and I am never good enough. I am into healty living now, been watching your videos for a year, I get motivated, searching and exploring for all the information I can find about fitness, best exercises, nutrition, everything etc. And it works, this is my best body ever. But I am never going to be fast as an athlete nor strong as a bodybuilder, nor flexible as an ballet. Being best at my potential doesn’t satisfy me, because it is not good enough.

  • I am a thin person too as of now (have been all my life until now). Still I am positive, I work out and I eat healthy (home cooked food) and pretty soon I’ll be fitter too. And I am really happy watching this video. Thank you Alex (I hope I remembered the name correctly). Thanks again

  • Laziness utter laziness my entire life. Perhaps I have some serious dopamine deficiency that doesn’t reach a vital portion of my brain. I’ve built myself up from the early days of maybe drinking something, and using the bathroom, not eating or showering, and that would be it for the day, and the next day, and the next. These days I can cope with more, but I still go through some “nothing” days. One advantage of laziness is that I don’t get trapped in a hamster wheel of activity that productive people do activity that doesn’t produce the results they had hoped. Inefficient activity is never a danger for me (except for possibly passive over-entertainment), as it is for productive people. When I hear a success principle or way to live advice, it has to be simple, such as: “Successful people laser-beam focus on a single goal.” Ok that’s something I can use. A productive person might say, “oh well, I’m not sure about that, so I’ll do 3 goals instead.”, or, “That’s cute, but I can do more.” Well it’s not cute for me. I can’t live in the luxury of denial and call that cute. Things like that are vital for me to cope with life. So this is why I like your channel, because you talk about things like “doing the 1% more”, or throwing out goals especially long term and focusing on daily activity, or talking about activities that help produce other activities. This is a necessity of living for me, and not cute advice. It’s hard to look at this way, but even people severely afflicted by laziness can use it to their advantage.

  • Crazy timing, I’m actually meeting my coach tomorrow morning to go over the plan he’s written for me. I can’t wait to see what he’s come up with! Love the channel guys. Cheers

  • Thank you, once again, for putting this great content out there!:)

    I’ve been wondering a lot about max work capacity: I understand that for most efficient training gains, one shouldn’t be training/climbing until total exhaustion. Yet on the other hand, when I’m not at the gym but at a crag, I love to go all out all day and have as many climbs as possible; not only on that day but maybe even for 4 days straight. (I love climbing outdoors, but when I get to do it, it is a 1week-trip, as I dont have nice crags for daytrips close by.)

    If I am the type of climber that likes to be able to perform well at fatigued states, is there a certain training protocol that is helpful/recommended?
    Does it for example make sense to have one (insanely) high volume training session per week? Or, rather keep the training sessions at regular volume/intensity, but make every fun session really long? Or is this all general no-no, when you want to improve at an efficient rate?
    I am unsure about how much “all-out-sessions” actually benefit the max work capacity or if this is more just a higher risk of injury with less gains.

  • Just came across this channel and the content is great! I’ve been wondering something for a while now…

    I only boulder, climbing at a 7a+ max which I have slowly achieved over the last 8 weeks from a 6c+. Whenever I do any S&C training i focus on full body, making sure to not miss out on hams and glutes. I’m 100% aware of the intense upper body strength needed for climbing but I’ve noticed a lack of training in glutes, hamstrings and legs in general. Even though these are such big muscles and when tensing you core the glutes play a such a huge part in the strength and stability.

    My question would be how much do you think its necessary to focus on these areas and have you noticed a good bench mark to go by? For example being able to deadlift double your body weight or heavy weighted KB swings… would be really interested on hearing your thoughts.

  • How do you think weightlifting and cardio work fits into training for climbing plans? Is it okay if I lift weights or run in the morning, and climb or fingerboard in the afternoon?

  • Is it a good idea to focus on projects (bouldering) during the strength cycle and focus on volume (boulder+sport) for endurance and power endurance cycle?

  • Nice video guys, i have a cuestion. What about the people that works as route setters 2 days a week. But they have their own proyects and want to train?

  • Thanks, Really good and practical information! If Finger strength gains are the First priority and endurance gains Second priority, which would bei better: 1) Fingerboard Max followed by ancap and easy aerocap (continuity 10) all in one day than next 2 days both Rest days or 2) fingerboardmax, next day ancap and aerocap and then Rest day

    For scenario 1 the full Week Looks Like this:
    Mo: Boulder max (Board 10), Tu: Rest, We: FB max + S&C, Tu: Rest, Fr: FB Max + ancap + aerocap, saturday+sunday rest


    Quick question! At this point in the video I got confused in regards to mixing max strength sessions with energy work.

    Earlier in the video, you mentioned that it is okay to mix a max fingerboard session with some work capacity / energy systems work afterwards. But then here you mentioned that you need to be careful with your energy systems work to avoid negating the strength gains.

    I want to make sure I have this right! We have 3 levels: “max,” “anaerobic,” and “aerobic” intensities. Max should feel like failure w/o pump. Anaerobic should feel like a pump to failure, and aerobic should never have “true” failure (I hope you can forgive me for my over-simplification). From what I gathered you are advocating that a “max” intensity session should not be followed by an “anaerobic” session due to physiological processes that may negate the max strength work. Is this correct? And that following a max strength stimulus with aerobic stimulus is perfectly fine.

    Sorry for the long question.. hope it makes sense!

    Awesome video and I appreciate your thoughts / time / efforts!


  • Hey guys, interesting video, I like it, it’s really specific advice for training and not just (the usual) blabla! Maybe you have some hints for me, too, I’m in a bit a special situation: For around 9+ month now, my left knee is inflammated and swollen due to lyme disease (late stage symptoms). I’m in treatment with good doctors, but the healing process needs a lot of time (and patience…). Because of that I wasn’t able to train nor to climb for monthes now. But I really would like to try to stay in shape and not loose all my muscles (so much gone already). So, in short, my situation is: I want to train to keep in shape (or get back to shape) but I can’t use my feet at all, not even for stability exercises (like TRX or planks, I’ve tried…). What would you suggest me to do as a strength training? Thanks a lot in advance!

  • What about pcos? It’s a weakness. How much ever u exercise, diet, try to stay motivated; u have mood swings, u have intense cravings, you have demotivation because others loose weight faster eating crap and not exercising enough. How is it my strength…how?? I keep putting on and putting on weight when I eat normal like everyone else, and loose weight only when I don’t eat at all. And that’s unhealthy. My weight is maintained if I eat veg n fruits and exercise. I just want to loose weight n make my weakness my strength. Can you do that? Can you? You can’t! ����

  • Hi! I’m currently using a slightly different approach to my climbing and I’m wondering what you guys would think of it? Hopefully I’m lucky to get a response because I directly watched the vid after uploading:)

    Monday Rest
    Tuesday Bouldering + mobility + power endurance + max hangs
    Wednesday rest
    Thursday bouldering + mobility + explosive power
    Friday antagonist
    Saturday bouldering + mobility + strength (weighted pullups)
    Sunday rest

    Thanks in advance!

  • Dude this is some good stuff, the mental game is such a huge aspect of successful training. It is awesome how you make things applicable to so many aspects of life as well. Keep it up man.

  • what would you do if you were on a shift pattern? Info below >

    My shift is 5 days on 5days off, 4 nights 5 days off, 2days 3nights 4 days off.
    12hr long days and nights makes almost impossible to train on a day I work. I sometimes go in day time when im on night shift.
    I train everyday im off depending on how im feeling and commitments I have.
    Any thoughts would be appreciated