!

RdellaTraining.com

Lift Heavy Things. Train Intelligently.

Eat for Health and Performance.

If you do this - youll be absolutely blown away by

how this improves the quality of your life.

!
!

~Scott Iardella

Hey, its Scott.

I really believe this report can help you.

If youre reading this - I know youre serious about your training

and I acknowledge you and respect you greatly.

This is a simple report that can help anyone whos serious about
their training and wants to excel.

Its about avoiding training mistakes.

Ive even outlined some very simple steps for you to do at the end.

If you dont know me, lets just say that Ive been around for a
while in the training game.

When I say a while, I mean Ive been training for over 30 years
now.

Thats LONG TIME, compadre.

!
!2

RdellaTraining.com

This guide represents some of the KEY mistakes Ive made and
also things I frequently see others make.

This guide is designed so you can PREVENT some (or all) of these
training mistakes outlined here.

Its things contained here that I wish I had known about many
years ago.

I would have saved me a lot of wasted time, setbacks, and lack of

progress.

In this guide, Ive outlined 12 MAJOR training mistakes,

although there are so many more.

Its designed to help, its not a criticism or critique.

Its here to serve you.

Listen, we all have challenges and we all make mistakes.

But, its not just knowing about these mistakes, its knowing HOW
TO ATTACK them to get you unstuck and accelerate your
training progress.

Again, Ive included some simple actions at the end of the guide in
an action plan to help you solve these problems or mistakes.

Id encourage you to do this action plan because its simple and it

will help you train better and smarter.

This GUIDE is designed to help you identify the most common

ones and then put a plan into action.

!
!3

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I truly hope you get value from this.

And, most importantly, I hope you TAKE ACTION with this guide
and ACTION PLAN.

So, lets get started and jump into these mistakes, one by one.

!
!
!
!
!
!
!
!
!

!4

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!
!
!
!
12 TRAINING MISTAKES
You Need To Know About

!
!

MEDIOCRITY
TO
GREATNESS

!
TRAINING MISTAKES GUIDE
PLUS

ACTION PLAN

by Scott Iardella
MPT, CSCS, CISSN, SFGII, SFL, FMS, USAW, Pn1

!
!

!5

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MISTAKE #1:

!
!

NOT UNDERSTANDING THE

IMPORTANCE OF STRENGTH

This mistake is one that I personally missed for many years in my own
training.

!
I simply didn't understand how important it is to be strong.
!

For many years I trained as a bodybuilder and I didn't focus on

strength or movement.

Instead, I chased the vanity goals (as a bodybuilder), which Ill

discuss in a bit.

This was a big mistake because I can tell you that its all about strength
and movement for long term benefits in health and performance.

!
I feel and perform better today than I did as a young man.
!
Thats not an exaggeration either.
!
Strength simply helps us to become better.
!
It makes life a little easier.
!
To miss this point is to miss a lot.
!
And, strength fixes a lot of things.
!

Now there are many different types of strength, so we need to be

clear on the type of strength that were training for.

We'll talk about this later but, I think most people typically don't
understand how important it is to become strong.

!
!6

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Obviously, we lose strength as we get older and I firmly believe we

need to do everything we can to be strong for as long as we can.

It's only when we lose strength that we fully realize how important it
actually is.

!
The bottom line is that strength makes life better.
!
To miss how important it is - is a tragic mistake.
!

And, Ill be covering this in much more detail in my upcoming book,

The Edge of Strength.

Understanding the importance and value of this simple concept is the

first step in long term health and fitness success.

!
Understand the importance of strength.
!
!

When in doubt, just get really, really strong.

It tends to cure most problems in training
and in life.

!7

~Jim Wendler

RdellaTraining.com

MISTAKE #2:

LETTING RANDOMNESS RULE

!
Clearly one of the biggest training mistakes is random training.
!

Again, I say this from personal experience and Im guilty of this myself
earlier in my training journey.

Random training is when you go to the gym (or wherever it is you

train) and you do whatever you feel like doing - on that given day.

!
There's no rhyme, no reason.
!
You go in, you do something, then you check out.
!
You check it off that you did your workout.
!

There's no plan, no real purpose, and if you do this long enough youll
find yourself in exactly the same spot (or worse) months and years
later.

Unfortunately, I followed this type of training for a long time and

wondered why I stay the same (and even regressed).

When I discovered the power of structured programming and

frameworks everything changed.

Random training is one of the worst training mistakes I think we can

make.

!
It's a sure-fire way to maintain mediocrity.
!
If you want to disrupt status quo - avoid random training.
!
This ties into the next mistake
!
!8

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MISTAKE #3

LACK OF PURPOSE

!
This is a HUGE, my friend.
!
HUGE.
!
Youve got to know WHY youre training.
!
Why do you really want what youre training for?
!
Do you know your #1 big goal is right now?
!

If not - thats ok for now, but you will need to get clear at some point
if you really want to get results.

Training without clarity makes it difficult to get results and achieve

something tangible and specific.

In the great book by Simon Sinek titled It Starts With Why, he

outlined how the most successful people and great businesses always
start with why they do what they do.

This is such an important principal in life that applies to training and

everything we do in order to become successful.

!
START WITH WHY.
!

We must know our WHY with training, our exercises, our nutrition,
our everything.

If you don't know why you're doing what youre doing, how can you
really be successful?

!
Theres really no driving force and no clear purpose.
!
!9

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Know your WHY.

!
Know your purpose and everything else will follow in line.
!
And, be specific as possible.
!

This can be challenging for many people, so I encourage you to write

down your 3 most pressing reasons why you do what you do.

!
Ill make it easy for you.
!
Why do you TRAIN?
!
Why is this important for you right now?
!
Why MUST you do this in your life?
!
Write down your 3 BIG reasons WHY right now:
!
1). __________________________________________
!
2.) __________________________________________
!
3.) __________________________________________
!
Did you do this?
!
Excellent.
!
Which reason is your biggest and most important?
!
Circle that one.
!
Make it your driving force.
!
If you dont know WHY - you need to give it some thought and reevaluate things.

!10

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This isnt necessarily a problem right now, but at some point soon, you
WILL need to know your WHY.

!
If you want to be more than just average, youll need to do this.
!
And, I know you want more.
!

If you do this simple exercise, it will make a big difference - so please

do it now.

!
Know your why
!
!

!11

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MISTAKE #4

!
!

QUANTITY OVER QUALITY

This is one I'm sure you've heard before because it's often listed as a
major training mistake.

!
That's because it is - its a HUGE mistake.
!

Many people want to do a lot when they train, they want a good work
out and they want to feel like they did something and that's all well
and good, right?

!
I get that.
!
But, if were being honest here, quality is what matters most.
!

If you're into training as Im sure you are, you need to think about this
with a long-term approach.

!
What do I mean by that?
!
I mean - training for the rest of your life.
!
Why would you ever stop?
!
Have you ever thought about the question?
!

Seriously, do you think one day youll just say thats enough, no more
exercise, Im done.

!
Many people do that, but I dont know why.
!

Focus on the quality in your training for the long term meaning quality of movement, technique, skill development, and
perpetual self improvement.

!12

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Is there any other way to really approach your training?

!
I sure as hell dont think so.
!
Training is about becoming a better version of yourself.
!
Its about being a little better tomorrow than you were
today.

!
Its about the small victories.
!
To achieve great things, quality matters.
!

Yes, quantity is a factor in training, depending on the training goal,

but never let quantity rule over quality.

!
Does that make sense?
!
I hope it does.
!
Quality precedes quantity.
!
!
!
!

!13

Its not about being better than others.

Its about being the best YOU.

RdellaTraining.com

MISTAKE #5

EXERCISE A.D.D. (OR PROGRAM HOPPING)

!
This is a major mistake and training problem.
!

It's getting distracted with the latest shiny new fitness toy or the great
new program you just found out about.

It's starting a program and two weeks later changing to another

program because you think it's not working (program hopping).

It's finding out about a new exercise device or training method and
jumping on the bandwagon.

!
It's doing these things instead of focusing on the fundamentals.
!

It's getting distracted when you start a program instead of finishing

and finding out whether not that type of training program is effective
for you or not.

It's thinking that you need to be entertained with your training by

using the latest gadget or cool training tool.

!
Be honest - are you a program hopper?
!
Do you have exercise A.D.D.?
!
Or do you finish what you start?
!
Do you start and finish programs through to completion?
!
The key to success is with focusing on the fundamentals.
!
Two important words there, FOCUS and FUNDAMENTALS.
!
!14

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It may not be the sexiest thing to heat, but it is the truth and it bears
repeating.

Focus on the fundamentals and stick with things through to

completion.

!15

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MISTAKE #6

CHASING VANITY GOALS (ALL TIME)

!
We all want to look good.
!

Training to look better naked is definitely something we all want - I

get that and dont think its a bad thing.

I touched on this a little earlier and I'm guilty of this myself in my

training career.

I mean, who doesn't want to look better, fitter, stronger, leaner, more
muscular, etc.

But, focusing on the vanity goals and ignoring strength, movement,

and performance is a huge mistake.

This is the ONE thing I wished I had done a BETTER job with earlier
in my training.

If you focus on the things above that I just mentioned, the vanity or
aesthetic goals take care of themselves.

!
Let me repeat
!
!

IF YOU FOCUS ON STRENGTH, MOVEMENT, AND

PERFORMANCE (AND GOOD NUTRITION) - THE VANITY
GOALS WILL FOLLOW

!
!
Train to be a better you, first and foremost.
!
Move better, move stronger, and be a high performer.
!
When would that not serve you better?
!16

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If you do this, I guarantee you'll look great naked, so don't worry so

much about it.

!
Instead, just let it happen.
!
FOCUS ON THE GOALS THAT REALLY MATTER.
!
!

!17

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MISTAKE #7

LACK OF CONSISTENCY

!
Lack of consistency is a killer.
!

Its very hard to be successful in anything and its hard to get results, if
you're not consistent.

!
You know that, right? Sure, you do.
!
Consistency applies to training and certainly to nutrition.
!
The truth about consistency?
!
Consistency is really about habit development.
!
If you're not consistent - you don't have the habit.
!

There's a saying that goes like this - if you don't have it in habit - you
don't have it.

!
Again.
!

If you don't have it in habit - you don't have it.

Let that sink in.

!
You have to ask yourself - why arent you consistent?
!

Only you know the answer, so ask yourself why aren't you consistent
and what do you need to do about it?

!
It's not rocket science here, but consistency produces results.
!

And, unfortunately, the lack of consistency is a major issue that limits

many people from getting the results they want.
!18

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MISTAKE #8

!
!

POOR NUTRITION

We just talked about the lack of consistency and how that really limits
results, especially when we're talking about health and fitness.

Ive seen many people train consistently and train hard, yet their
nutrition totally sucks.

And, honestly it leaves me scratching my head and wondering what

gives?

Im sure that you know you cant out train a bad diet - yet so many
people try to do exactly that!

!
It doesnt work.
!

Again, I think the poor nutrition mainly goes back to lack of

consistency or not having the right habits in place.

!
For example, meal preparation is a habit.
!

Planning ahead and planning your meals in advance is key for healthy
eating and for performance nutrition.

If we don't plan and were out somewhere, what happens when we

need to eat?

!
Thats when getting in a quality meal is much more challenging.
!
The solution is planning ahead.
!

When we plan our meals, when we take our lunches with us and
prepare and pack our own snacks - these things like this set us up very
well for success.

!19

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For the most part, I don't think that it's lack of education with poor
nutrition, although that can certainly be a part of it.

!
I think the primary problem is lack of planning or poor planning.
!
The solution?
!
Habit.
!
!

!20

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MISTAKE #9

TRAINING BALLS TO THE WALL

ALL THE TIME

!
Massive mistake here, my friend.
!

Another big mistake I see is the people who do train consistently train to hard - most of the time.

The big thing to remember here is you cannot go all out all the
time - you just can't do it.

!
Nobody can do it.
!

You have to scale things back or de-load" to effectively make progress

and gains.

It always amazes me how some people can train balls to the wall all
the time and never take a break, yet they wonder why their joints hurt,
why they're sick, why they feel like crap, and why they get stuck in a
rut.

Smart program design and planning calls for strategic periods of deloading or reduced intensity, especially after hard periods of training.

For example, after a 6 week intense training program, do you take a

break or move right onto the next program?

!
The body has to rest and recover.
!

This is not to say you should take a week off with training after
completing a training program - you may or may not need to do that.

But, you do have to scale back the intensity, reduce the volume,
frequency, or other variables.
!21

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Scaling things back will allows you to move forward for the next
training cycle and to continue to make progress.

Of course, if you're just coasting along, the de-loads or reduced

periods of intensity don't matter so much.

!
What I'm talking about is training hard all the time.
!
It's just not good for us and it's not smart training.
!

Learn to take planned periods of reducing training, from a

few days to a week or more.

Do this so you make more progress and remain injury free for the long
term.

!
!

!22

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MISTAKE #10

DOING THE WRONG STUFF

Doing the wrong things sort of comes back to the mistake I mentioned
earlier, you know, the one about exercise A.D.D.

Doing the wrong things means getting distracted and wanting to be

entertained with our training.

!
Remember my point about the fundamentals?
!
It's all about the fundamentals.
!

Pretty much whatever goals we have, can be accomplished with the

simple things, the fundamental movements.

Squat
Press
Deadlift
Swings
Get ups

Back to the earlier point about training with purpose and knowing
your why.

!
Knowing your why, will keep you doing the right things.
!
Training is basically simple.
!

Keep focused, stay true to the fundamentals, and don't get

fancy.

I strongly encourage you to always assess each and every exercise and
ask this question - does this exercise contribute to my primary
training goal?

!23

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If yes - continue.

!
And, if no - discard.
!
It's a simple as that.
!
Do the right things for the goal at hand - always.
!
Of course, you have to know what to goal at hand actually is.
!
!
!
!

!24

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MISTAKE #11

A WORKOUT VS TRAINING

!
Is there a difference between working out and training?
!
Here we go with this can of worms.
!
Is this just semantics?
!
No, its not.
!
More than anything, this is a mindset.
!
Lets look at the mindset of working out.
!

(*And for the record, I am NOT a fan of the phrase working out even though I know I have to use it because its such a universal term
in fitness).

!
Working out is going to the gym and doing in an exercise session.
!
Its feeling like you did something through exercise.
!
I did it for years - I went and I worked out.
!

Honestly, a problem is that people think they have to trash themselves

- work up a sweat, breath really heavy, and maybe even sprawl out
on the floor - after a workout because theyre so spent from such a
great workout.

Is this what a great workout is?

Conditioning work is certainly very important and will do the things I

just mentioned, but theres also a rationale way to go about this.

!25

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If you want to feel smoked and like you have to have a great
workout - then just go bang out 100 burpees because that will gas
just about every one of us.

!
Working out is such a bad term, in my opinion.
!
What exactly does that mean anyway - to work out?
!
I dont know, you tell me.
!
How is training any different?
!
Training is done to get better.
!
Training is what athletes do.
!
Training is what professionals do.
!

Training is done to improve a skill, to progress, to grow and to

develop.

Think of training as a practice to actually get better with your

training.

Ive repeated this great quote many times and will probably continue
to repeat it.

!
!

Heres the quote.

A workout should give you more than it takes from you.

~Bulgarian Strength Coach, Ivan Ivanov

I know, the quote is about a workout but I mentioned - its not

really the word, its the MINDSET of what it means.

This quote illustrates the mindset of getting better and what training
should do for you and I.

!26

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It should give you more, make you more, and help you
become more.

Training should not take away and leave youre body trashed, injured,
or burned out.

!
Train to be the best version of yourself.
!
Leave the workouts (or the mindset of working out) to the amateur.
!

!27

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MISTAKE #12

!
!

NOT LISTENING TO YOUR BODY

I saved one of the biggest and most important training mistakes for
last.

The truth is I almost forgot to include it in this report (it is included in

The Edge of Strength).

Many years ago in my training, I thought I could work through a

back injury.

!
I didnt listen to my body.
!

And, I made a MASSIVE mistake that led to a severe disc

herniation in my low back.

That specific incident changed my life for the worst at the time, but
ultimately impacted my training for so many years and still to this day.

If something isnt right, if youve tweaked something, or your dealing

with an injury - you have to listen to your body and not try to battle
through things if you want to be in this for the long haul.

Weve got to train intelligently, which means listening to our

bodies and avoiding certain exercises, movements, or lifts if there is
something going on.

For example, a couple months ago I felt a little something in my back

after a hard training session.

I immediately knew I was going to go into a rehab mode for the next
few days or weeks until my back was 100% ready to resume the
training program I was doing.

!28

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The lesson was that I immediately altered my training because I was

listening to my body.

If you have pain or something going on - you have to listen to this and
modify your training accordingly.

Truthfully, you need to seek out a health care provider if you have
something going on that can help to address the underlying cause.

The short term modification in your training will pay off big time in
the long term.

Not listening to my body early on was one of the biggest mistakes

I ever made and an important lesson I will apply for the rest of my
life.

!
If you take away ONE BIG THING from this report !
LISTEN TO YOUR BODY.
!
!
!
!
!
!
!
!

!29

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ACTION PLAN

Now, I have a little process here for you to take action with so you
can apply this information.

Knowing is not enough.

Now comes the doing.

Information without action is meaningless.

Heres what you do.

Pick the TOP 3 mistakes (or challenges) in this report that apply
to YOU - right now.

List them here:

!
!

1.)

___________________________

2.)

___________________________

3.)

___________________________

!
!
!
!
!

!30

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Next, list out the solutions to these challenges below.

What do you need to do?

Dont overthink this, just jot down a few ideas about how you can
do better with the 3 things you wrote on the previous page.

1.)

SOLUTIONS FOR #1

_____________________________________________
_____________________________________________
_____________________________________________

2.)

SOLUTIONS FOR #2

_____________________________________________
_____________________________________________
_____________________________________________

3.)

SOLUTIONS FOR #3

_____________________________________________
_____________________________________________
_____________________________________________

!
!

Then, get to work and implement the solution steps you just wrote
out.

Youve identified the problems and wrote out your solutions.

Now you just need to take action with what youve figured out.

Do this because if you do, it will make a difference.

!31

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Also - always ask yourself the question I mentioned earlier.

This question is so important, I didnt want you to miss it.

Always ask yourself

DOES THIS EXERCISE (OR THING - FOOD,

SUPPLEMENT, HABIT, WHATEVER) CONTRIBUTE TO
MY PRIMARY TRAINING GOAL?

Yes - continue.

No - discard.

It really is that simple.

!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!

!32

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These are some of the MAJOR training mistakes that Ive

made along the way and that I see most people make in their
training.

These mistakes are a small sample of things in my NEW book The Edge of Strength.
I hope you check it out because it goes much deeper into the truth
about strength training with very unique and novel concepts to
help you become unstoppable.

!
!
!
!
!
!
!
!
!
!
!
!
!
!
!

To learn more about the book - go to RdellaTraining.com/book

And, if you need help with your training or want to take things to
the next level - I can help.
Go to RdellaTraining.com/coaching and lets chat to see how I can
help you you take the next step towards better results.

!
!

!33

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ABOUT THE AUTHOR

Scott Iardella, MPT, CSCS, CISSN, SFGII, SFL,
FMS, USAW, Pn1 has a long history in the field of
health and fitness with over thirty years of experience.

He has an extensive background in strength and conditioning,

sports physical therapy, competitive bodybuilding, and is an expert
the area of strength training, functional movement, and injury
prevention.

Scott started his own strength training journey at the age of 15 when he started working
at a local fitness center. Four years later he competed in his first bodybuilding
competition and competed locally for the next 6 years.

The experiences of competitive bodybuilding and overcoming a major back injury led
him to obtain his Masters Degree (MPT) in Physical Therapy from the University of
Maryland. Scott worked as an Orthopedic and Sports Physical Therapist and has worked
with many amateur and professional athletes, as well as the general population.

His speciality was in rehabilitation and injury prevention of the shoulder, knee, and
spine with extensive interest and specialized training in these areas.

His current focus is teaching the proper biomechanics and movement applications of
kettlebell training, powerlifting, weightlifting, and other functional movements to
maximize performance, restore movement, improve body composition, and prevent
injury.

Additionally, hes passionate about educating others in nutrition for optimal health and
performance.

Scott is Certified by the National Strength and Conditioning Association as a Certified

Strength and Conditioning Specialist (CSCS). He is a Certified Sports Nutritionist
(CISSN) by the ISSN and a Precision Nutrition Level One Certified Fitness
Professional.

He is passionate about kettlebells and movement-based training and holds the SFG
Level II Kettlebell Instructor certification, as well as being Certified Functional
Movement Specialist (FMS).

Scott is also USAW weightlifting certified and a SFL certified StrongFirst Barbell
Instructor.

!
!

!34

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!
!
!
To find Scott Iardella online
!

Please visit RdellaTraining.com

Committed to no nonsense strength, conditioning, and performance

training for athletes, coaches, trainers, and fitness enthusiasts of all
levels.

!
Like, follow, and subscribe below.
!
Facebook
Twitter
YouTube
Instagram

!
!

Live your strength.

Discover your greatness.
Disrupt status quo.

!
!

!
!
!
!
!35

!
!

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Be sure to check out The Rdella Training Podcast, where I

interview many other fitness experts, coaches, and authors to
discuss how to optimize human performance.
With New episodes published every Wednesday.

The RdellaTraining Podcast in iTunes.

And, in Stitcher.

And, if youre into the latest science and practical applications of

strength and performance - check on the Scientific Strength
Podcast every Monday in iTunes.

If you like the shows - please drop in a review in iTunes!

!36

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