Bro Science: Battle-Tested Strategies for the Elite Athlete
Coach Cletus
In a dimly-lit West Texas barroom, I find myself in the presence of a man with a very powerful life force that commands attention. He’s a cowboy with a build that screams tactical hypertrophy – the perfect blend of strength and functionality. With a half-cocked grin, he walks up to the bar and orders, “Meat and potatoes.”
Five minutes later, a plate of steak and a baked potato arrives, accompanied by a cold Shiner Bock beer. But, something isn’t quite right. The cowboy rises from his seat, drops a quarter in the jukebox, and then comes on the song “King of the Road.”
As the jukebox plays I can’t help but wonder about this man who appears to be the king of this dusty, hardscrabble town. And so, the saga unfolds – one of football, conditioning, and the science of winning.
That old Cowboy turned out to be Coach Cletus, a man whose very presence commands respect and whose unorthodox approach to conditioning had turned his team into a force to be reckoned with. Gracefully, Coach Cletus invited me to watch a summer conditioning session.
So there I am, pulling up to check out their summer conditioning. Coach Cletus was sporting the signature high and tight bike coaching shorts, greets me with a grin full of Copenhagen and says, “This is football weather.” This man, bless his soul, was out ’til 2 AM, drinkin’ whiskey and chasing skirts at the honky tonk down the road. But, come morning, Coach Cletus is out there, hand-lining the football fields with the dedication of a man possessed by the spirit of the game.
First player strolls in at 6:30 for a 7 AM workout, and Cletus tells him, “Son, I ain’t much for sleepin’. Busy chasin’ fast gals, swiggin’ whiskey, puffin’ on cigars. But I’ll still outrun ya like a jackrabbit.”
Then Cletus himself, hungover, launches into his legendary 20 x 20 x 20: he runs 110 yards in 20 seconds, 20 seconds rest, all while wearin’ a football helmet and a 20-pound vest and does this 20 times.
As the boys from the team shuffled in, they slapped on football pads, thumbing their noses at UIL rules. Coach Cletus just chuckled, saying, “Them rich boys in Midland got all that fancy stuff. I’m like Robin Hood out here. UIL won’t bother comin’ this way, and if they do, they won’t make it back home.”
And those boys? They breezed through that 20 x 20 x 20 like it was a walk in the park, then hit the weights and drills like seasoned pros.
Cletus, would say, “I’m a scientist in the art of winning. We don’t platoon. These boys go both ways, and we win with pure grit and conditioning. We’re on that 20 x 20 x 20 system 300 days a year. Never have I had a season with less than 12 wins. Folks hate playin’ us. Their kids pantin’ between plays, while mine are doing jump jacks between plays while waiting’ to send ’em to the hospital on the next snap.”
Cletus had his system, and whether you agree with it or not, it got results. Now, let’s talk about some other tactics that may not have fancy lab backing but get the job done in the trenches, shared with us from some world class coaches, tactical and traditional althles!
Harry Walker (Green Beret / Wildland Firefighter/Strongman)
“He’s not heavy, he’s my brother”. Speaks volumes about the power of your mind, framing something as a non-failure option will give you the strength to do it. In this case, carrying your buddy off the X or away from danger
Anthony Schlegel (Strength Coach/NFL Veteran/Inventor)
Train violently to be violent. Move heavy load with violent intent regardless of weight. Make alignment adjustments with each lift, focusing on form. Maintain consistent grip, lift like a pro, set feet, brace… execute reps with force. Coaching cues, spotting, posture, all play a role. Embrace the strain and violently push through.
Dr. Andrew Lock (PHYSIOTHERAPIST D.D./Powerlifter)
Get Calluses on your palms, not your fingertips. You want to know about lifting ? then shut your computer and go lift something.
Alexander Small (strength coach/Bouncing LEGEND/Power
““Learn to appreciate your rest.” This is a phrase that has become more relevant as I get older. I was somebody who tried to beat my head against the wall without a helmet and figured at some point I would get through. Rest wasn’t an option in my mind and I paid for it in my early years. Get to bed like daylight savings starts tomorrow.
Dave Rak (MiLB S&C Coordinator/Powerlifter)
The best “bro science” I have received is strength fixes everything. I have never heard anyone say, “he would be better off if he was weaker!” Athletic performance, health, and function are all built off a foundation of strength.
John Charles (Champion Bodybuilder, Elite Trainer, Soldier)
The best bro advice I received, and later in my career and studies learned has some merit , was using and stressing supination and pronation on one -arm DB preacher curls. I have heard many times “experts” say never to do this, but I swear, distal biceps tendinitis be damed, you can feel it! Just control the eccentric and concentric parts of the movement. And use a cable to really kill it, for variation.
Between those, underhand pull ups and hammer curls, you can build some cannon biceps that Larry Scott would appreciate!
Jordan Betz (Strength Coach/Strongman/Powerlifter)
When your primary objective is maximal results, you will not split hairs where the idea was born and validated. Especially when you are looking to break new grounds of high performance you will have more success consulting with your fellow thick necked peers for best strength practice. Bro science application will always trump a two dollar hypothesis from a flaccid data jockey.
Case and I point I was assigned at University of Wyoming to bulk New Orleans Saints defensive end Carl Granderson. The insane amount of mass Carl needed would also have to enhance his power I consulted a lot of bodybuilders in the process. As our focus was power and speed for his primary training, I would take him through ultra-high volume / time under tension lifts 6 hours after his power and speed work. We signed Carl at 176 lbs coming into his freshman year, he now weighs 280 lbs and just signed the highest undrafted free agent defensive lineman contract in NFL history! $52 million reasons bro science works!!! I refer to this as George Costanza training now.
Josh Bryant
The right mindset can produce the same results as surgery. Put your beliefs under the knife and transform yourself into the purpose-driven, goal-striving being God created you to be. Believe to achieve! Belief can work like powerful drugs! Sham means bogus, but there is nothing bogus about believing and getting a response that produces real-world results.
Placebo effects are real. Belief will boost your probability of success regardless of endeavor. Psychology trumps physiology!!!Psychology will directly influence physiology and how you perform.
Try one of Josh’s programs proven in the trenches HERE
