Home Posts tagged "Sports Performance Training"

The Best of 2016: Strength and Conditioning Features

I really enjoying creating features with multiple installments because it really allows me to dig deep into a topic that interests both me and my readers. It’s like writing a short book, with each post being a different chapter. That said, here were a few of my favorite features from 2016 at EricCressey.com: 

1. Random Thoughts on Sports Performance Training

I really enjoyed writing this series, as I can always build on current events. This year, I drew inspiration from everything from off-season baseball preparations, to the Olympics, to new books and DVDs I'd covered. There's an article for every month:    

Installment 15
Installment 16
Installment 17
Installment 18
Installment 19
Installment 20
Installment 21
Installment 22
Installment 23
Installment 24
Installment 25

2. Coaching Cues to Make Your Strength and Conditioning Programs More Effective

This coaching series has appeal for fitness professionals, rehabilitation specialists, and exercise enthusiasts alike.

Installment 14
Bench Press Technique Edition

bencht-spine

3. Random Thoughts on Long-Term Fitness Industry Success 

While most of my writing folks on the training side of things, I do like to delve into the business side of fitness, too. These posts include various pieces of wisdom for those who make their living in the fitness industry.

Installment 1
Installment 2
Installment 3
Installment 4

The Best of 2016 series is almost complete, but stayed tuned for a few more highlights!

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Random Thoughts on Sports Performance – Installment 25

As we wind down to the holidays, here's the last installment of Random Thoughts on Sports Performance for 2016.

1. One of the most overlooked benefits of medicine ball training might be the frequency at which it can be trained.

Before I get to this point, check out this old video of mine on the Absolute Strength-Speed Continuum (if you haven't seen it already):

One of the things I've been thinking about is that medicine ball training doesn't absolutely crush people the same way that absolute speed work (whether it is sprinting, jumping, throwing a baseball, or something comparable), strength-speed (Olympic lifts, jump squats), and heavy lifting does. You could likely train it every day, and while it wouldn't be optimal, people could handle it and still derive some benefit.

More than likely, it's just a sweet spot in the "Force = Mass x Acceleration" equation. The mass is pretty low (especially since there really aren't huge ground reaction forces like we see in sprinting), and the acceleration drops off quite a bit. This likely parallels what we see with baseball vs. football throwing; the football is just much less stressful. 

This doesn't help us a lot in the question for developing peak power, but it does give us a really good option for training power - especially rotationally - more frequently.

2. Good thoracic positioning will help you make the most of your overhead medicine ball training.

Speaking of medicine balls, check out this side-by-side comparison of two athletes that I recently posted on my Instagram account. On the left is one with a "normal" thoracic curvature and set of movement capabilities. He can get into thoracic extension at the top, and effectively flex at the bottom to deliver the scapula to the correct position for ball release. On the right, though, notice how flat the upper back stays at the ball release position. We'd like to see him able to round a bit more to ensuring a good convex-concave relationship between the scapula and rib cage.

3. Narrow exercise selections make for impressive lifters, but less impressive athletes.

With our typical minor league baseball player, we may actually have time to get through six 4-week programs over the course of an offseason. In six months - especially if we happen to have an athlete who is genetically gifted for strength development - we *could* get guys freaky strong on a few big lifts. We choose not to, however. Why?

A narrow exercise can lead to some very impressive weight room performances on a few lifts: squat, bench press, deadlift, clean, etc. This specificity can be great if you want to be a one (or three) trick pony (powerlifter), but not quite as helpful if you're an athlete who actually needs to change directions. To this end, a few thoughts:

a. I'd much rather see an athlete with a more versatile "strength portfolio." Show me a 200-pound athlete who can front squat in the mid-300s, deadlift in the mid-500s, turkish get-up in the 80s, and do axial-loading single-leg work in the mid-200s, and I'll show you a guy that has a great foundation to really move well.

b. These strength numbers aside, eventually, your priority needs to shift from just building strength to actually using that quickly. Simply chasing a number on one lift can quickly leave you unprepared in a particular movement/plane or in the context of creating more usable strength. I out-deadlift all of our pro baseball players, but many of them can broad jump longer than I can; who is using their force more efficiently? 

c. If you do insist on this narrower "main" exercise selection can be offset by variety in warm-ups, sprint/agility work, and assistance strength training drills.

d. I think narrower exercise selections have the most benefit in beginning lifters and teenage athletes who need to build a solid foundation and awareness of putting force into the ground. I'd honestly have no problem with sticking with the same 3-4 "main" exercises for 3-4 months straight in this population, although you have to be sensitive to the fact that some athletes will get really bored quickly. For this reason, we'll try to simple incorporate subtle changes; as an example:

  • Month 1: Trap Bar Deadlift (6-8 reps per set)
  • Month 2: Trap Bar Deadlift (4-5 reps per set)
  • Month 3: Trap Bar Deadlift vs. Band or Chains
  • Month 4: Low Setting Trap Bar Deadlift

Obviously, we don't rigidly adhere to this, but it gives you a feel for how to add some variety without overhauling things and having to completely re-groove a new skill.

That's all for 2016; happy holidays!

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Random Thoughts on Sports Performance Training – Installment 23

It's time for the October edition of this sports performance training series. I've been doing a lot of early off-season evaluations for pro guys, so a lot of conversations and assessments on that front are at the top of my mind.

1. Communication can be good and bad.

One of the biggest complaints I hear from professional athletes about their "employing" organizations is that the communication isn't good. They get mixed messages from different coaches and don't know where they stand on a variety of things. More than any of the amenities they could request, they really just want everyone to be on the same page and for the plan of attack to be related to them - and with frequent updates.

Interestingly, though, in the gym, athletes (especially more advanced athletes) usually want you to communicate less. They need clear, concise coaching cues so that you don't overwhelm them or kill the training environment with "nit-picking." Too much communication can actually be just as problematic as too little.

If you look at the typical training session for one of our athletes, I think you'd find that 80% of all the words spoken occur during the arrival, warm-up, and post-training cooldown periods. During the training session, it's time to get after it. Those 20% of words are implemented tactfully.

2. Many athletes don't have "clean" hip extension - and your exercise selection should reflect that.

Around this time last year, I posted this video of an MLB pitcher who was just starting up with us:

After seeing quite a few guys who look like this, it's really made me reconsider whether going directly to a Bulgarian split squat (rear-foot-elevated split squat) in these guys is a good bet in the early stages of the offseason. This exercise requires a lot of not only hip extension range of motion, but also the core stability to make sure that ROM is actually used (the concept of relative stiffness in action). This is something we touched on on in Mike Reinold and my recent release, Functional Stability Training: Optimizing Movement

With all this in mind, I've been using more regular split squats - which require less hip extension range-of-motion - in the first month of the offseason for even some of our advanced guys as they work to reestablish cleaner lumbopelvic movement strategies in the early off-season. That said, regular split squats can be a little harder on the trailing leg toes than the rear-foot-elevated version, so individualization (as always) is super important.

3. Sometimes, efficient transfer of force - and not joint-specific coaching - delivers the good positions for which you're looking.

I've often written about how we have both specific and general assessments in our training arsenal, but it's actually somewhat of a continuum. Specific assessments would be more along the lines of classic joint range-of-motion measurements. Shoulder abduction or flexion would be slightly more general, as these screens involve multiple joints. Finally, an overhead squat, overhead lunge walk, or push-up would all be very general screens that look at multiple joints and help to evaluate how well an athlete transfers forces.

Interestingly, though, very often, we see coaches and rehabilitation specialists who only have specific correctives even though they utilize a load of general assessments. The goal should be to ultimately get athletes to the point that efficient movement on general tasks delivers the positions you're hoping to safely achieve. As an example, we will use wall slide variations as part of our warm-ups to teach athletes how to get upward rotation of the scapula. A progression would be landmine press variations; usually in half-kneeling or standing:

Eventually, though, athletes are ready to "sync" these movements up in a scenario where transfer of force from the lower body up through the core and to the arm allows that upward rotation to happen.

In short, a good reminder is:

[bctt tweet="As is the case with your assessments, your correctives should range from specific to general."]

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Random Thoughts on Sports Performance Training – Installment 17

It's time for the April installment of my random thoughts on sports performance training. Here are a few ideas that are currently rattling around my brain.

1. The absolute speed-strength continuum doesn't matter if you're weak.

I posted this on my Facebook page last week, but thought it merited a mention here. With respect to this old video of mine...

One thing I didn't mention that is an important consideration, though, is that an athlete has to have a foundation of strength and work capacity to even "get on" this continuum. This is one reason why it's absolutely absurd for a 10-year-old to be embarking on a crazy aggressive throwing program. Before he introduces overload/underload throwing or high volume, he needs to establish a base of general stability and work capacity to be able to handle more specific stress.

2. In-season training isn't just about lifting.

When people hear "in-season lifting," they seem to immediately think that the sole justifications for incorporating it is to maintain strength, power, and muscle mass. Surely, that's a huge part of the equation. However, I'm quick to point out to our athletes that in-season training includes a lot more. 

Each time an athlete trains at Cressey Sports Performance during the season, he's also going through his foam rolling work. And, he's working his way through a more individualized warm-up than he'd typically get at the field during practice or at games.

Likewise, it's an exposure to an environment that "nurtures" good lifestyle behaviors. There are invariably discussions about optimizing sleep quality, and improving nutrition. These exchanges just don't happen as often at the field.

All that in mind, in-season training isn't just about lifting weights.

3. There aren't absolutes when it comes to discussing packing the neck.

I can't definitely tell you that packing the neck during lifting will guarantee that you'll lift more weight.

tbdl

However, I think it's very safe to say that if - 20 years down the road - we take MRIs of the necks of lifters who lifted with a more neutral cervical spine posture and compared them to MRIs of those who looked up at the ceiling when they squatted and deadlifted, the packed neck group's diagnostic imaging would be a LOT cleaner.

4. Culture matters more than expertise, programming, finances, and just about anything else.

I've been fortunate to visit a lot of different strength and conditioning facilities in the private, collegiate, and professional sector. Without fail, the most successful facilities are the ones with an awesome culture. In other words, the athletes and staff are excited to be there. They're thrilled about the prospects of innovations, and there is great communication without consideration of organizational rank, service time, or any other sort of hierarchy. I think this awesome post from Matt Duffy of the Giants is a great example of this in action in professional sports. 

Culture matters because it's a limiting factor. Expertise and good programming are super important, but they don't matter if you don't have an environment that accommodates the implementation of these things. And, if you look at professional sports, you can't outspend a crappy culture. This is why you can see small market teams competing with the highest payroll teams in just about every professional sport. And, it's one reason why you see fancy facilities with seemingly limitless financial resources fail miserably in the private sector all the time.

This is one reason why I always emphasize to our staff and interns that we hire based on both competency and fit.

howwehire

Competency can be taught, but fit is something that is directly drawn from one's character. Character is something that needs to be established at a young age and reinforced over the course of decades in a professional career. It's a challenge to hire someone with the right fit for your culture, and this is one reason why we like to hire from our internship program; it's a test drive to determine "fit" and work to fine-tune it if the alignment isn't quite perfect.

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The Best of 2015: Strength and Conditioning Features

I really enjoying creating features with multiple installments because it really allows me to dig deep into a topic that interests both me and my readers. It’s like writing a short book, with each post being a different chapter. That said, here were a few of my favorite features from 2015 at EricCressey.com:

1. Random Thoughts on Sports Performance Training

I really enjoyed writing this series, as I can always build on current events. This year, I drew inspiration from everything from the MLB Draft, to our gold medal win in the 18U Baseball World Cup, to books and DVDs I covered.    

Installment 9
Installment 10
Installment 11
Installment 12
Installment 13
Installment 14

2. Coaching Cues to Make Your Strength and Conditioning Programs More Effective

This coaching series has appeal for fitness professionals, rehabilitation specialists, and exercise enthusiasts alike.

Installment 10
Installment 11
Installment 12
Installment 13

SumoDL-300x206

3. Strength Strategies

We're only two updates in on this series from Greg Robins, but it's been a big hit thus far.

Installment 1
Installment 2

The Best of 2015 series is almost complete, but stayed tuned for a few more highlights!

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Random Thoughts on Sports Performance Training – Installment 13

Things have been a bit quieter on the blog of late, as I'm working with the Team USA 18U baseball squad for the World Cup. I'm actually in Osaka, Japan now, and while the days have been very full, but it's been a fantastic experience on a number of fronts. And, it's gotten me to thinking a lot about athletic development in many contexts - some of which I'll touch on with this August edition of Random Thoughts on Sports Performance.

1. Nutrition is still king.

While my official title is "strength and conditioning coach," you can't possibly expect to do a good job in this role unless you're also willing to be an advocate for proper nutrition with your athletes. Especially with teenage athletes, though, it's important to meet them where they are - and address the most pressing issues first. If a kid is only getting in 1,500 calories/day and has been losing weight all summer, it'd be silly for me to hone in on his fatty acid balance and nitpick that he chose pasta over rice. Rather, the first step is to figure out how to conveniently get in some healthy calories in his day.

Nutrition can get incredibly complex over time, but it doesn't need to be early on. If you overwhelm young athletes by throwing too many changes at them early on, they'll tune you out and nothing will be accomplished. I'll often have an athlete focus on three habits for 21 days before we move on to the next three. It doesn't overwhelm them, and you can quickly build on previous successes.

2. Learn to "bias" exercises toward individual needs.

The bench t-spine mobilization is one of my favorite exercises. We typically use it for folks who have a shoulder flexion deficit or lack thoracic extension.

What a lot of people don't understand is that you can quickly take good exercises like the bench t-spine mobilization and make them great by adding in subtle changes. In this example, if someone has stiff/short adductors, we can have them move the knees out wider for a groin stretch. If someone is really lordotic (heavily arched lower back posture), we can have them exhale before they descend to get a bit more anterior core activation to pull the ribs down and pelvis into posterior tilt.

Obviously, this is just good coaching - but it illustrates the need for assessment. If you're not assessing, you're just guessing on which "quick fixes" can make a good exercise into a great exercise.

3. With overhead athletes, stick with the overhand grip on the dominant side during alternate grip movements.

The typical pitcher's long head of the biceps tendon gets a lot of abuse during the throwing motion. At the lay-back position, it's helping out the rotator cuff and anterior capsule by working as an anterior and superior stabilizer of the glenohumeral (ball and socket) joint.

images-2-3

Then, at ball release, it's continuing these stabilizing functions, but also in more of a compressive role to keep the humeral head from distracting from the joint - and this is happening while it's trying to help slow elbow extension.

With this in mind, my rule of thumb is to always try to take stress off the biceps tendon in our training. One way we can do so is to avoid using the "underhand" grip on the dominant side with deadlifts. If you're going to use the alternate grip, keep that dominant hand as the "over" hand (or just pull with a double overhand grip, or use the trap bar). It's also important to take the slack out of the bar so that the biceps isn't aggressively stretching from a flexed-to-extended elbow position at the initiation of a deadlift.

4. Work capacity is incredibly important for teenage athletes - possibly even more than with college and professional athletes.

In the high school years, athletic development should be linear improvements with the occasional "flat line" of progression, but there should never be noteworthy falloffs in fitness qualities. This is the case because young athletes have a larger window of adaptation and can be very responsive to even minimal doses of training. They're also more resilient and can bounce back quickly from session to session, making it possible to do more work during the in-season period - particularly in a setting that may be more developmental (junior varsity) than competitive (playoffs).

Once athletes have a solid training foundation, it becomes impossible to maintain every fitness quality throughout the competitive year, which obviously gets more and more grueling in college and professional sports. We have to learn how to prioritize fitness qualities throughout the year, and just as importantly, we need to appreciate how to optimize recovery so that athletes can best display these qualities from day to day.

Revisiting the high school athlete, though, the linear progression "ideal" that we seek is heavily dependent on an athlete building an appreciable level of work capacity in the "true" off-season that exists. In a baseball model, if the athlete has the initial work capacity to "fall back on," we can get in more quality work in July and August to at least preserve the "flat line" or even gain a small amount of fitness. If that work capacity was never there, pushing an athlete - even if it's just a little bit - can set back performance substantially. In short, it's much easier to impose fatigue on someone who's never experienced enough fatigue to get desensitized to it.

This point illustrates why working with the 18U National Team has been a good challenge. All the players are 16-17 years old, so we have a wide variety of training experience - and certainly different starting levels of work capacity. Some pitchers have thrown twice as many innings as other ones. We have some two-way players (pitch and play the field). Different athletes come from different climates (this is very significant, given how hot and humid it is in Asia right now). Needless to say, determining who needs to be pushed and who needs to be held back from day to day is a solid challenge. I'm really enjoying it - and it's definitely gotten me back to my roots of pushing rest, recovery modalities, and quality nutrition and hydration.

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Random Thoughts on Sports Performance Training – Installment 9

With only a day to spare, here's the April edition of Random Thoughts on Sports Performance Training.

1. Don't forget pauses can be beneficial with single-leg training, too.

Working pauses into your lifting can yield tremendous benefits, as they reduce contribution of the stretch-shortening cycle and force a lifter to work much harder to produce force from a dead-stop. For some reason, though, they usually only get applied to "big bang" bilateral exercises like squats, bench presses, and (obviously) deadlifts. I actually really like to program pauses into single-leg work to improve carryover to what athletes really encounter in athletics and the real world. Here's an example:

2. Try the 1-arm cable rotational row from a low setting.

I love incorporating rotational rows in our athletes' programming. Many coaches only program this as an upright variation where the cable is set at chest height. I think this overlooks the importance of athletes learning how to "accept" force on that front hip. Hip rotation rarely occurs in isolation in athletics; rather, it is generally concurrent with flexion/extension and abduction/adduction. By lowering the cable a bit, you challenge things in a bit more of a sport-specific manner - and, in the process, add some variety to your athletes' programs.

3. Make sure put your intensive rotator cuff work after your overhead work.

I recently reviewed a program that paired Turkish get-ups with cable external rotations. While both are great exercises, the last thing you want to do is fatigue the rotator cuff before you go overhead, where it needs to work really hard to keep the humeral head depressed relative to the glenoid fossa. Likewise, be careful about doing all your cuff stuff early in the session, then progressing to overhead carries later. My feeling is that you just do enough to turn the cuff on during the warm-up, then train your highest stabilization demands (e.g., overhead supporting/carrying), and then head to the more direct (fatigue producing) stuff.

4. Different strength qualities make different athletes successful.

We have two athletes - both left-handed pitchers - make Major League Baseball debuts this week. The first, Jack Leathersich, is a relief pitcher for the New York Mets, and he just has one of those insanely "quick arms." In other words, it's almost as if he doesn't know how to throw a ball softly; it really jumps out of his hand. I think it's a function of his natural "reactive ability."

The second, Tim Cooney, is getting a start in his big league debut today for the St. Louis Cardinals.  He's not as naturally reactive as Jack is, but you could make the case that Tim is the strongest pound-for-pound professional pitcher we train. I've seen him do Turkish get-ups with a 100-pound kettlebell, and walking lunges with the heaviest dumbbells in the gym. He can make up for less reactive proficiency by falling back more on pure strength. I think this "strength reserve" also helps Tim as a starter, whereas reactive capabilities tend to fall off as fatigue sets in, which is probably why Jack has thrived as a reliever.

This static-spring relationship closely parallels the absolute strength to absolute speed one I shared in the past.

The more "static" guys are strong and need more reactive training, which largely takes place on the speed end of the continuum. The more "spring" guys need to keep prioritizing strength as a foundation for effective stretch-shortening cycle function, as you can't display force quickly if you don't have enough force in the first place.

I'll be back soon with another installment during the month of May!

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The Best of 2014: Strength and Conditioning Features

I really enjoying creating features with multiple installments because it really allows me to dig deep into a topic that interests both me and my readers. It’s like writing a short book, with each post being a different chapter. That said, here were a few of my favorite features from 2014 at EricCressey.com:

1. Random Thoughts on Sports Performance Training - I'm at my best when I'm my most random, and I think these posts are a great example of that. What started as a one-time post wound up becoming a regular series based on reader feedback. Here are links to all eight installments from 2014:

Installment 1
Installment 2
Installment 3
Installment 4
Installment 5
Installment 6
Installment 7
Installment 8

600x3

2. Quick and Easy Ways to Feel and Move Better - This series is mostly CSP coach Greg Robins' work, but I jumped in quite a bit in 2014. Installments 53-60 ran this year; here were the most popular ones:

Installment 53
Installment 54
Installment 57
Installment 58
Installment 59

3. Is Thoracic Spine Extension Work Necessary? - My good friend and colleague, physical therapist Eric Schoenberg, put together this in-depth series to demonstrate that not everyone needs extra thoracic extension work, contrary to what many folks think.

Part 1
Part 2
Part 3

Hypokyphosis

The Best of 2014 series is almost complete, but stayed tuned for a few more highlights!

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Random Thoughts on Sports Performance Training – Installment 8

It's time for the December edition of my musings on the performance world. Our twin daughters were born on November 28, so this will be a "baby theme" sports performance post.

photo-93

1. Sleep might be the great equalizer in the sports performance equation.

For obvious reasons, I've been thinking a lot about sleep quality and quantity since the girls were born. Obviously, how well you sleep is a huge factor in both short- and long-term performance improvements (or drop-offs). I think everyone knows that, but unfortunately, not everyone acts on it.

Additionally, I'm not sure folks realize that sleep is probably the only factor in the performance training equation that isn't impacted by socioeconomic status. Good coaching, gym access, massage therapy, and quality nutrition and supplementation all cost money and can be hard to find in certain areas. Getting quality sleep really won't cost you a penny (unless you're forgoing sleep to try to earn a living), and it's easily accessible. tweetSure, you can buy a better mattress or pillow, turn the air conditioning up, or get reinforced blinds to make your room darker, but the truth is that these aren't limiting factors for most people. Usually, the problems come from using phones/tablets/TVs on too close to bedtime, or simply not making time to get to bed at a reasonable hour. That might be why this Tweet I posted a few days ago was well-received.

I think the lesson here is that if you're struggling to make progress, begin by controlling what you can control. Sleep is usually a good place to start.

2. You need a team, but not an army.

Without exception, everyone who has ever had a child is willing to offer advice. Unfortunately, while it's always incredible well-intentioned, it isn't always useful. We've found this to be particularly true because we have twins, which is a total game changer as compared to a single baby. It's like getting a pitching lesson from a golf professional; he might "get" efficient rotation, but have no idea how to apply it to a new sport.

With that in mind, as an athlete, you have to have a filter when you create your team. Too many cooks can spoil the broth, and having too many coaches (and related professionals) in your ear can lead to confusion from over-coaching and mixed messages.

Taking it a step further, as a facility owner, this is why I love to hire from our Cressey Sports Performance internship program. We get a great opportunity to determine if folks can seamlessly integrate with our team while still providing unique expertise and value to our clients. It's also why we don't ever have independent contractor trainers come in to coach under our roof; the "team" becomes an "army"and the messages get diluted.

Speaking of internships...

Mastery_Cover3. Apprenticeships are tremendously important for athletes and coaches alike.

The current audiobook on my iPhone is Mastery, by Robert Greene. Greene goes to great lengths to describe the commonalities of success for many of history's great "masters:" Benjamin Franklin, Charles Darwin, Albert Einstein, Leonardo da Vinci, and many others. One experience they all seem to have in common is a tremendous track record of apprenticeship (or internship) under a bright individual who has gone before them.

It goes without saying that we know this is the best way to learn in the fitness industry. If you need proof, just look at the loads of successful trainers out there who have never opened an exercise physiology textbook, but have logged countless hours "in the trenches" - much of it under the tutelage of a seasoned fitness professional - to hone their skills. As Greene notes, however, not all mentors are created equal, and you have to be very picky in selecting one that is a good match for you.

For us, that meant listening to parents of multiple babies, as well as the nurses at the hospital who had experience caring for twins. As strange as it sounds, it was a blessing that one of our babies needed supplemental oxygen for a few days after birth, as my wife and I effectively got a bunch of one-on-one tutoring from some incredibly helpful nurses in the neonatal intensive care unit. I could have tried to learn it from a book, but there's no way it would have come around as quickly as it did from performing various tasks under the watchful eye of a seasoned pro.

4. Don't take advanced solutions to a simple problem.

I'll admit it: screaming babies terrified me about three weeks ago. While I kept my normally calm demeanor on the outside, every time one of the girls cried, on the inside, I was actually as flustered as a pimple-faced teenager who is about to ask the captain of the cheerleading team to prom. I'd suggest to my wife that we play some music for them, try a different seat/swing, let them cuddle with one another, or play Monopoly (kidding). Not surprisingly, none of it worked.

In reality, the answer is a lot more simple: 99% of the time, they want to eat, get a diaper change, or be held. Seriously, that's it. Who wants to listen to sit in a nice swing, listening to Today's Country radio on Pandora when they're wallowing in their own turd?

Basically, the athletes needed to squat, press, deadlift, and lunge - yet I kept trying to program 1-arm, 1-leg dumbbell RDLs off an unstable surface while wearing a weight vest on a 12-6-9-4 tempo. This is a stark contrast to they way I live my life and how I carry myself as a coach. Lack of familiarity - and the stress it can cause - was the culprit.

Extending this to a coaching context, when you're working with a new athlete or in a new situation (i.e., sport with which you aren't familiar), always look to simplify. Remember that good movement is good movement, regardless of the sporting demands in question.

5. Different athletes need different cues.

Here are our two little angels:

twins10513433_10152423838035388_1402321289331943719_n

Even after only three weeks, they couldn't be any more different. Lydia, on the left, can be a little monster. Even the slightest disturbance throws her into a fit, and she wants to eat just about every hour. On the other hand, Addison, on the right, is as mellow as can be. In fact, as I type this, she's quietly sleeping next to my desk - while her sister is in the other room doing her best to wake my wife up from much needed sleep. While the goal is to get them on the same schedule, doing so requires much different approaches for each girl.

In applying this to athletes, you'll have different kinds of learners. Kinesthetic learners will need to be put in a position to appreciate it. Auditory learners can be told to do something and usually pick it up instantly. Visual learners just need to see you demonstrate it, and they'll make it happen shortly thereafter. Your goal as a coach is to determine an athlete's predominant learning style in the first 20-30 minutes of working with him. Most athletes will require a little bit of all three (depending on the exercise you're coaching), but determining which approach predominates makes your coaching more efficient; you can get more done in less time, and fewer words.

Wrap-up

This will be my last post before Christmas, so I just wanted to take a moment to wish you all a very happy holiday season. Thanks so much for your support of EricCressey.com in 2014!

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