Periodize your goals. Meaning pick one goal to focus on for a short period of time. The body cannot respond to 2 different stimuli at once (strength and endurance for example). Close-chained compound movements. Dont even think of doing a machine. Body fluidity and flexibility are key no matter what the position. Coach Davies gets a lot of plugs, so why not one more to add. He is “DA MAN” and would go with anything he recommends.