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our level, But you can almost certainly find a localgym that speciatizes in whatever you're pursuing, ora runn ng, cycling, or swimming club you can join. Ifeven these options are impractical, there's atways anonLine community or coaching program you can join.

Your knowledge and skill Led you to where youare today. You need something eLse in order to gobeyond your current LeveL-another base of know[-edge or point of view You don't know what you don'tknow about reaching your goals untiI you spend timearound peopLe who've aLready achieved them.

Findthe right progrom ond then stickwith it.McCormack describes athtetes who jump from pro-gram to program and trainer to trainer as "scatteredpeople." "They don't have enough of a foundation," hesays. "You should make a decision and go with it."

Program hoppers are doomed to fait, Robertssays. "They see resutts because it's a new program,When it fails, they jump to the next program. Theynever achieve the resutts they shou[d."

How do you know which program or gym orcoach is right for you? Look for consistent resuttsfrom the peopte who use the program, Robertstrains at Westside Barbe[[ in Co[umbus, 0hio, underthe guidance of Louie Simmons, a powerliftingchampion who has trained generations of winners,"It's not like Westside is the only gym in the worLdthat cranks out top Lifters," says Roberts. But itsresults are consistent. Lifters who train there stickwith the program and succeed with it,

Understond your wesknesses. BodybuiLderand personaL trainer Nate Miyaki offers this advice:"Know your kryptonite," It might be somethingexternal, Like a particular exercise that hurts yourshouLder or a training method that Leaves you withcreaky knees. Or it could be a temptation, somethingthat breaks down your wiLtpower rather than yourmusctes or ioints.

"You have to know the things that witl pull youaway from your goal," Miyaki says. "If you don't havethe willpower to go out to dinner and skip dessert,you probabLy shouLdn't go out to dinner. The fartheraway you are from your kryptonite, the Less power ithas. You stop craving it."

Focus yourworkouts. If you saw a triathLete,a bodybuiLder, and a powerlifter working out in thesame gym, their exercises and techniques wouLdbe as different as their bodies. But those are meretytactics, Their strategies might be identicaL.

McCormack says in his recent book,I'm Hereto Win (yes, that i[ladvised boast), that each of hisworkouts starts wrth the most important work of theday, foLtowed by supptementaI training that he mightskip if he needs the extra time to recover.

Competitive lifters atso buiLd workouts arounddaity goaLs, A powerLifter might train four times aweek, using two workouts to improve his benchpress and the other two for squats and dead[ifts.The most important exercise comes first, foLtowinga warmup, The other stuff matters, but you alwayswant your best effort to go toward the tifts you'tleventuaLLy max out on.

Physique-focused gym rats tend to have the Leaststructured training, They rely on instincts and expe-rience to modutate the votume and intensity of aworkout, but they still enter the gym with the goaL ofworking specific muscLe groups to whatever Level ofexhaustion they can toLerate that day,

\3\PERF(]RMANCE

Pick your momenf. If you're Looking for a max effortin strength, and you can pick your own startingtime, go for mid to late afternoon. That's when your

1O8 SEPTEMBER 2011 MEN'S HEALTH

MAX PRI)FILE #3Biian Se[, s3

Marathoner

WHOHEISBrian Sell was never considereda world-class talent in highschool or college. But he neverstopped improving, "It was alinear progression," he says."I had bad races, but prettymuch everyyear I improved,"

WHAT HED'DAfter college in Pennsylvania,Sell entered a marathon-training program in Michigan."I put real life on hold for ayear," Sell says. "IfI didn'taccomplish big things, I'd quitand go backto school." He ranhis first marathon in 2:19:58.which qualified him in 2OO4for an all-expenses-paid trip tothe U.S. Olympic trials. Therehe took the lead at 7 milesand still led after 22. But hisinexperience nearly killed him."I panicked and blew rightpast [the water stations]," herecalls. "I don't remember thelast 2 miles. I sort of remembercrossingthe finish line andfalling over and waking up IO or15 minutes later with an IV inmy arm." He finished l2th. OnIythe top three go to the Olympics.

HOWHEIMPROVEDThat experience motivated SelIto train harder so he could makethe 2OO8 team. In the weeksleadingup to arace, he would runan astounding 165 miles a week."I felt I had to," he says. "I didn'thave greathigh school PRs likethe guys I was facinginthe trials.I figured I had to work hardertobe on the same level as them."

MAXMOMENTThe payofffor all that trainingcame in late 2O07, when Sellran 2:ll:40 at the U.S, Olympictrials, puttinghim on theteamforthe 2OO8 Games andcompleting one of the mostimprobable rises in Americanmarathonhistory.

HOWHEKNEWITWASNMETOMOVEONSell finished a disappointing22nd in Beijing and afterrunning in the New York CityMarathon in 2O09, he knewhe'd lost his edge. Marriedwith two children, he enrolledin glad school at Penn State."I see metaphors for runningeveryrvhere," he says. "There areguyswho go out in amarathonand burn out in the first fewmiles. Slow and steady wins therace. That applies in life, too."

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