Be responsible for a position of influence.

As a coach there can be much more to programming and long term planning than rep schemes, technique, and modality selection. What is the emphasis on deliberate personal development?

Success can be limited by personal growth through challenges related to honesty, commitment, learning, feedback, critical conversation skills, planning, and hard work. Being more aware of your own behavior and reflecting on others behavior just may give you that edge for success as an athlete and person. 

Questions to always think about and prompt to others:

  1. What is something that have you learned from a friend or teammate (past or present)? Not sport related
  2. What does maturity mean to you? Why is that important?
  3. What is being a good person? Why does being a good person matter or does it?
  4. What does being a better person mean to you? What do you need to work on? What is a habits that aren’t getting you there?
  5. How has a last relationship (ex. teacher, friend, parent) impacted you in a negative way? How has it provided you with a different perspective or changed you?
  6. Is this where you want to be right now? Where do you want to go? [this can mean very different things to different people]
  7. What does entitlement mean to you?
  8. What does self-awareness mean to you?
  9. What habits have you learned from past experiences that influence your perception of the world? [Definitely think about your parents]
  10. What are some general things a person should know about themselves?
  11. How can sport be used as a source to address other aspects of your life? [example: something has to happen in your life to force you to change including how seriously you take your sport]


Position: the starting place of the axial skeleton and pelvis which will set the foundation for movement of the entire system.
Set-Up for the DB Bench Press:
– start and end with reaching to the ceiling
– this will retract the rib cage, pushing it against the scapula

– the scapula will push back allowing it to glide along the rib cage
– pulling back heels against pad/box will get hamstrings

– towel roll under neck will get cervical lordosis to limit the sternocleidomastoid from ruining the sagittal plane
– exhaling to move ribs down and back (and getting hips underneath you) will get side abs on
– Ok…now maintain this and perform exercise 

What Is Sports Performance?

We like to make things simple: If I program hang cleans, the athlete will get more explosive and perform their sport better. Boom. It’s as easy as that, right? It is more complex and multi-factorial. 
Sports Performance is governed by a complex interaction of variables. Trainers/Coaches should explore knowledge of how psychological, physiological, biomechanical (Human), and environmental (Environment) factors interact with the performance outcome/result (Task/goal).

– A holistic/interdisciplinary approach of sports performance should include education to athletes.

– Provide them with the tools to succeed outside of exercise (with the illusion that they have knowledge of the exercise they are participating in). – Talk about sleep, nutrition, stress, social connections (interactions with other players), intent, skills for crucial conversations, creating a successful environment
– Constraints within these variables/categories can create limitations and barriers (ex. fatigue, anxiety) Small-scale changes may have large-scale impact.
– Talk about resources for mental health, show that you care outside of how much weight they can lift, set an example of behavior/habits

– Show awareness that other factors exist besides your block periodization plan.

– Don’t take things too personally when an athlete comes in and isn’t excited to do your epic 5-3-1 rep scheme that day. Maybe they just failed an exam, were up until 2am studying, found out that their parents are getting a divorce, just broke up with their significant other.

– Maybe they perceive you as a jerk and don’t want to do your program. *create a welcoming training environment and try to be a good person.
– Performance needs to factor in all aspects of stress load, exposure, and avenues of interventions because they all matter. The whole matters, not just the parts. 
– Reducing the number of constraints within each category/component can improve the number of possible configurations that a complex system can adopt in respects to contribution to performance (collective output).

Conditioning With A Frontal Plane Focus.

Medball Toss Lateral Box Hops
– Keep head stacked over hips
– Keep hips shifted over foot on box
– Push yourself toward the box with the foot on the ground
– Do all of this before you start then find a rhythm – You want to get the pelvis of the foot on the box higher and further back than the pelvis of the foot on the ground
– Sense yourself rotate (transverse) with the medball throw (gets abs on ipsilateral side)
– Pair/Alternate these with slideboard

Conditioning In The Transverse Plane

Sled Rope Pull.
– Adds alternating and reaching (transverse plane) to conditioning
– Reach with both the front arm AND knee
– Reaching with the limbs will move the axial skeleton back 💰
– Avoid ‘keeping the chest up’ /extending
– Push the sled back and repeat based upon rest and sets of choice

Understand The POSITION You’re Putting Yourself In

It’s not about bad vs good or don’t ever do this vs do this…it’s about understanding what POSITION your putting yourself in.

– Squatting puts us in the Sagittal plane of movement.
– Can we use the placement of load to manage our center of mass?
– Can changing where the load is create a better position for your the rib cage and pelvis? This is why reaching is so beneficial.
– Reaching forward with the elbows allows for a better position of the thorax and sets the foundation for movement of the limbs.
– Can changing the location of load drop us into a better squat position, allowing us to better use glutes, quads, and hamstrings?
– Can changing where you place the load reduce the physiological cost/ long term wear and tear?
…yes all based upon context

You can get with this or you can get with that: Inverted Row.

 First part: Athlete extends through the back and pelvis in order to perform the exercise.
•Can you see her ribs sticking out of her shirt?
•This doesn’t allow for the best relationship between the ribs and scapula
•Can we do something else?
Second part: Athlete puts both feet on ground and is instructed to find her heels. -The athlete then exhales through the mouth for a few seconds and this allows the ribs to descend and pelvis to come underneath her.
-The athlete gets her glutes and hamstrings on
-Okay now perform the repetitions and reach at the bottom
•Can you see her ribs sticking out of her shirt now? …

You can get with this or you can get with that: Bench Press.

First part: Athlete extends through the back and pelvis in order to keep feet on the ground & perform the exercise.
•Can you see her ribs sticking out of her shirt? YUP
•Can we create a better position to put her in to limit extension & reduce the cost?
Second part: Athlete puts both feet on bench and is instructed to find her heels and reach her knees to the ceiling while keeping her back in contact with the bench. The athlete then exhales through the mouth for a few seconds and this allows the ribs to descend. Okay now perform the repetitions.
•Can you see her ribs sticking out of her shirt now? NOPE.
•You can also put feet on plates or boxes on ground to elevate the legs.

Some frontal plane control. “Skater Cable Hold”

*Elevation of left leg will bring the floor up to you and help the contralateral (right) hip position.
*Move the thorax BACK which is reaching (this is 💰).
*Cable incorporates thorax rotation and gets those left abs.
Can you push yourself over to your left side and center yourself over your left big toe (nose, sternum, sacrum are aligned)? ✔️
Can you get tall through your heel? ✔️
Can you feel your glute? ✔️
Can you feel your hamstring? ✔️
Can you feel your inner thigh? ✔️
Can you feel/use your glute medius pushing you over to your left side?✔️
Can you breathe in this position and look forward? ✔️


Blood Flows. Everything you put in your system, flows through your system. “Its interesting that we are just a system; that a little energy or movement here, vitamin there, can juice the system. What is amazing is how variable we are, based upon what we put inside ourselves. There is so much you can do to make yourself better.” – Joe Rogan 

“We have overemphasized that the workout is the only part of the process that matters…no, no that’s the stimulus; where it all comes together is lifestyle.” -Dr. John Sullivan
Proper nutrition, sleep, hydration, gut microbiome, production of neurotransmitters, and appropriate emotions are needed for HEALTH which is the engine for PERFORMANCE. Everything is connected. “Be an athlete 24 hours a day, not just when you go to the gym”– Jay Schroeder