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Most of our podcasts we’ve dedicated to psychology and the strengthening of the mind. We didn’t neglect the body on purpose. In our opinion real training begins in the mind so we started there first. If you have been listening, taking notes, and incorporating some of the lessons you’ve learned into your life you’re probably finding yourself much more “put together” upstairs. So now it’s time to focus on the body. In this episode of “The Maximus Podcast” your hosts Joe Cebula and Bobby Maximus discuss the basics of setting up a training plan. They discuss goal setting, standards, macro and micro programming. Get your note pad out. This one moves at a fast and furious place. You can download the episode on iTunesYou can download it on StitcherYou can download it on SoundcloudTo learn more about Joe Cebula visit his Instagram @joe_cebulaWe’d like to thank our sponsors. Visit www.lalo.com and use the code MAXIMUS20 for 20% off Footwear. Visit www.nitorperformance.com and use the code MAXIMUSPODCAST for the best protein anywhereAlso visit www.meatlocker.com and use the code MAXIMUS to get 15% off your order. Finally support yourself by supporting us. Visit www.bobbymaximus.com/shop for T-shirts, gear, and the infamous Green Dots.Maximus Standards and Goals:Men’s GPP (General Physical Preparedness) Standards:Back squat: 2 times your body weightDeadlift: 2.5 times your body weightFront squat: 1.5 times your body weightOverhead squat: 1.25 times your body weightBench press: your body weight for 10 repsPower clean: 1.25 times your body weightTurkish getup: half your body weight60-second fan bike: 55 calories500-meter Row: 1:30500-meter SkiErg: 1:30 60-second fan bike: 55 calories1,000-meter Row: 3:301,000-meter SkiErg: 3:302,000-meter row: 7:002,000-meter ski: 7:005,000-meter row: 18:305,000-meter ski: 18:301.5-mile Run: 8:4560-minute row: 15,400 meters60-minute ski: 15,400 meters10K run: 50 minutesWomen’s GPP (General Physical Preparedness Standards):Back squat: 1.5 times your body weightDeadlift: 2 times your body weightFront squat: 1.25 times your body weightOverhead squat: Body weightBench press: BodyweightPower clean: Body weightTurkish getup: half your body weight60-second fan bike: 40 calories500-meter Row: 1:45500-meter SkiErg: 1:401,000-meter Row: 3:501,000-meter SkiErg: 3:502,000-meter row: 8:002,000-meter ski: 8:005,000-meter row: 22:305,000-meter ski: 22:301.5-mile Run: 9:0060-minute row: 12,500 meters60-minute ski: 12,500 meters10K run: 50 minutes