Sunday, February 9, 2014

My Goals as a Strength Coach

There are countless ways to improve athletic performance, and in the words of Dan John, "Everything works...for about six weeks." I've mentioned before my training philosophy and some of the methods I use to coach my athletes, but I've never listed my goals. These goals help shape my coaching style and programming methods.

1. Get the maximum results with the least amount of work possible
This may seem counter-intuitive, as the basic concept of strength training is to continually complete tasks more difficult than the one before in an attempt to elicit an over-compensatory response, increasing strength. While it is important to progressively increase resistance and other variables to continue to make gains (remember, everything works for about 2-6 weeks...then nothing works), it is also important to factor in other stresses on the system. If an athlete is practicing 20-40 hours per week, competing another 10+ hours, while committing another 5 hours to strength training, the cumulative fatigue can hinder performance or possibly result in injury. Factor in emotional stress, such as school, relationships, family life, etc. and it becomes clear that efficiency in training is key.

I can create a program that will bring the most hardened athlete to his knees with dizziness, hugging the nearest trash can, and wondering when he'll be able to stand again, that is simple. What are the benefits of this? How will the athlete perform at practice or in a game following that workout? Now, imagine if I can have the same athlete complete a different workout, one with inter-set rest periods, some mobility work, and a reasonable amount of volume. After the workout, he feels tired, but strong, able to continue on with his practice schedule and keeps his lunch down. If both workouts produce similar results in increased strength, why choose to make an athlete feel miserable? The idea that an athlete needs to be dead after every workout is ridiculous and dangerous. Put the same situation in different areas: If you can drive a 1 mile stretch of open road to get to the grocery store, or a 15 mile roller coaster of peaks, valleys, merging traffic, and reckless drivers, which would you choose? The point is, athletes have too many demands outside the weight room to punish them with every workout. If a program is efficient and properly designed, a single workout shouldn't produce incapacitated athletes. (Note - this is a general rule, and I have written before on the importance of "gut-check" workouts and the benefits they produce)

2. Provide the head coach with the proper type of athlete
I once had a coaching change with a football team I was working with that put me in an interesting situation. The first head coach had been with the team for a few years, knew his athletes, and built his system around big, slow athletes and preferred a ground and pound approach. The workouts fit that description - athletes had high levels of absolute strength, a decent amount of power, and minimal aerobic conditioning. The new coach came in, installed his air attack scheme and said he needed fast athletes that can run an up-tempo game plan. While this wasn't the best use of the athletes we had on hand, the coach wanted to run what he had success with, so we changed the training to accommodate the new demands (this was early in my coaching career when I thought total overhauls were necessary). The athletes lost some of their maximum strength, but maintained their power and improved their conditioning as well as speed with the new program. As a strength coach, it's important to remember where you fall in the grand scheme of things. We are support staff - we are there to work with the head coaches and within their framework. It is our responsibility to prepare athletes for the demands of their specific program. Give them the tools to produce in their sport, given their coach's game plan, and with the specific demands of their position, and you are positioning them for success.

3. Get athletes to understand "why"
This ties together the above two points. Why are we doing Exercise A instead of B? Why are we performing reps at Weight X instead of Y? Why can't I do extra work on my off-day tomorrow? The more an athlete understands the "why" of a training plan, the more they can dedicate themselves to it and achieving the goals of the program. If they can see the big picture - factor in practice schedule, competition, and recovery time - then they can control their urge to do what they want to do at the moment, and focus on what they want over the long haul. A championship trophy is worth more to an athlete than an extra ten pounds on the bar today.

These are three of my goals as a strength and conditioning coach, which help shape my interactions with my athletes. I recognize not all coaches agree with these ideas, and I respect that. Again...everything works, and everything has its place, these are just some of my observations from coaching.

All the best,

Drew Henley, CSCS, USAW, FMS-1