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Blog

Lift Howard

Build a Foundation of Athlete Power with Brandon Howard

Freelap Friday Five| ByBrandon Howard

Lift Howard

Brandon Howard is starting his second season at Texas Tech as an associate strength and conditioning coach for the Red Raider football program. Howard previously served one season at Ole Miss and as an assistant strength and conditioning coach at Utah State from 2016–17. He worked as a graduate assistant for the Aggies during the 2007–08 seasons.

Howard was also the Director of Sports Performance at Southeastern Louisiana from 2012–16, where he worked with both the football and baseball programs. Southeastern claimed the Southland Conference football title and appeared in the FCS playoffs during the 2013 and 2014 seasons, while the baseball program claimed the Southland crown in both 2014 and 2015 en route to making two NCAA Regional trips.

Freelap USA: You are very proficient with the Olympic lifts, as your own abilities are excellent. Can you share a few points on teaching the lifts that are less commonly talked about? Perhaps about fixing errors such as the barbell path and not keeping the bar close to the body?

Brandon Howard: A big point of emphasis we use is the transition from Position 2 (Above Knee) to Position 1 (High Chest). We stress this transition to make sure that the bar stays close to the athlete, as well as to make sure that the torso is vertical for the shrug and the legs are loaded to provide sufficient power to move the bar into the receiving position.


Video 1. Weightlifting options are an opportunity for athletes to develop more than just power—they’re an opportunity to instill focus and concentration. Technical demands of the clean and snatch are excuses for underskilled coaches, not limitations of the exercise. You can teach the required technique for weightlifting with college football athletes without compromising other qualities.

One of the biggest cues that we tend to use with our athletes is “curl the wrists.” This helps the athlete and gives tactile feedback on keeping the bar close to the body during both pulls of the clean and snatch.

Freelap USA: Speed is a valuable asset in modern football. Could you share some of the changes you made in your philosophy over the years? What things do you do now that you didn’t do years ago? What things do you no longer do or not employ as much now?

Brandon Howard: Over the years I have been exposed to a variety of different methods for developing speed for athletic performance. I have been lucky to have worked with some of the best in the business when it comes to building speed. I take a no-nonsense approach when it comes to linear speed work, and that is sprint and sprint often, but with smart progression in distance and intensity.

I take a non-nonsense approach when it comes to linear speed work, and that is sprint and sprint often, but with smart progression in distance and intensity. Share on X

This is important to allow the athletes to progress and build high speed distance without the fear of soft tissue injuries. There is little that I have changed as far as the drills that I use; it’s more about the protocol in which they are introduced and progressed over time.

Freelap USA: When team coaches ask about conditioning, how do you communicate to them about being ready for the end of the game? Do you test your athlete’s fitness, or do you observe practice loads and make educated guesses as to their capacity for the game?

Brandon Howard: The biggest thing that we try to communicate to our coaches is the importance of training the specific energy systems that are vital for success. To be honest, the best way to get prepared for the game is to practice, and we also try and put our players into situations at the end of practice to mimic the way their mind and body will feel in an end game situation.

No, we do not do a “fitness test,” per se. We have a minimum standard that athletes must meet at the beginning of a training block. We use a player monitoring system throughout the year to keep track of high speed distances and explosive efforts. We also keep track of player loads from an injury mitigation standpoint, but not for actual work capacity.

We also try and put our players into situations at the end of practice to mimic the way their mind and body will feel in an end game situation. Share on X

Freelap USA: Injuries, specifically non-contact types, are common today due to the extreme outputs of players. Do you have any non-typical recommendations for reducing groin or hamstring injuries?

Brandon Howard: The biggest recommendation I can make for trying to mitigate soft tissue injuries is for you to make sure you have a great plan for progressing your athlete’s movement throughout the training block. Making sure to progress intensity, distance, and frequency. If you have a sound plan, your athletes should have developed enough resiliency to reduce these issues. Stressing proper recovery, sleep, and hydration strategies will be a big help as well.


Video 2. Football requires different demands than track and field. While it’s great to work on speed, the size of the athlete is part of development momentum, an important quality for collision sports. In addition to power, durability is essential for athletes who are multidirectional and involved in contact sports.

Freelap USA: Over the course of a year, you spend time reviewing your athlete’s training. How do you make changes with the training each season? What ways do you think can help other coaches reflect on their training with more wisdom, so they keep what works and know where to look for areas that need to change?

Brandon Howard: Season review for strength coaches is a valuable part of the job. We have two important components of review that we conduct each year. They are:

  • Always look at the team you have, as each team is its own group. You may be required to focus your time on a different aspect of training each year.
  • You need to perform needs analysis on a yearly, or even a per-semester, basis. I don’t think this is done enough.

As a staff, we always take/make notes about the session, week, and/or block that we have just completed. We see what we liked and what worked well, and we do what we can to continue those training stimuli. We also remove drills, lifts, or any other modalities that we feel are not beneficial for the current team.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF



Young

Episode 30: Dr. Mike Young

Joel Smith: Just Fly Performance Podcast, Podcast| ByMark Hoover

Young

Dr. Mike Young is the Director of Performance and Research for Athletic Lab. He directs all programming at Athletic Lab, manages facility development, and oversees staff education programs. Dr. Young is an internationally recognized researcher in the field of athletic development. His research has been published and presented in regional, national, and international journals and conferences. Young has extensive experience training various champions in a multitude of sports and won six National Championships in track and field while on staff at LSU.

Young has an undergraduate degree in Exercise Physiology, an M.S. in Athletic Administration from Ohio University, and a Ph.D. in Kinesiology with an emphasis in Biomechanics from LSU. Mike has earned NSCA’s Certified Strength and Conditioning Specialist, is a USA Weightlifting Level 1 and 2 Coach, a CrossFit Level 1 Certified Trainer, and has a USA Track and Field (USATF) Level 2 certification in three event areas.

Dr. Young discusses the biomechanics of speed development, including the differences and similarities of track to team sports. He shares the role bar speed measurement has in the weight room, and his use of the kBox in developing specific strength for jumpers and sprinters. Young also shares his insight into using cues and exercise selection.

In this podcast, Dr. Mike Young discusses with Joel:

  • The basics of acceleration mechanics.
  • Introducing visual/auditory/personnel stimulus to field sport athletes.
  • Internal versus external cueing.
  • Coaching frontside mechanics for speed development.
  • Bar speed and its role as a key performance indicator.
  • Using timing gates to autoregulate training.

Podcast total run time is 42:17.

You can find Dr. Young at Athletic Lab.

Keywords: sprint mechanics, autoregulation, speed development, bar speed, cueing

Basketball Defense

How Strength Coaches Can Have a Unique Impact on Team Film Study

Blog| ByJustin Ochoa

Basketball Defense


“It becomes more important to understand the strategy of the game before the game takes place. That can only be done with film work, constant study, and attention to detail.”

–Kobe Bryant, in his new series, “Detail”

If you ask any high-performing professional athlete or sport coach to discuss the most consistent practices through each phase of their career, you will undoubtedly hear two words on repeat: film study. No matter the sport or era, most elite performers in history are on record giving praise to film study and the many benefits it brought them in their playing or coaching days.

No matter the sport or era, most elite performers in history are on record giving praise to film study and the many benefits it brought them in their playing or coaching days, says @JustinOchoa317. Share on X

Two of my favorite athletes growing up, Peyton Manning and Kobe Bryant, both have their own film breakdown shows on various networks now, which drives this point home even further.

Studying the game is a prerequisite if you want to truly master your craft. With the ever-growing popularity of technology in sports and the expanded resources available, this should be one of the most non-negotiable methods of improvement for every single coach and athlete at the high school level and above.

The Shrinking Gap

As you advance in levels of play, such as from high school to college, the gap between talent gets much smaller. As that gap gets smaller, athletes and coaches must find ways to separate themselves or their teams.

When taking it to the next level, from college to professional, that small gap between talent gets even tighter. There’s less room for error. There’s more need for separation from your competition.

Over the past few years, I’ve found unique ways to connect with many sport coaches to give them a strength and conditioning coach’s perspective on what I see. Team sports go beyond offensive and defensive play-calling. There is a lot of movement to study, and that is what a strength and conditioning coach specializes in.

Don’t get me wrong: Being big, fast, and strong is never a bad idea…but what if everyone else if big, fast, and strong too? Get smarter. Be more prepared. Fight the mental battle so you can pull away from the competition.

Weight Room to Film Room

Of course, team-wide and personal film study sessions are a phenomenal way to gain the edge, but what can the strength coach do to help the team in this realm?

Actually…a lot.

From a pure movement perspective, we are the experts in analysis. We have valuable intel from years in the trenches that can help our sport coaches and our athletes gain a competitive edge. We may not know every X and O of the sport, but we know great movement and how to achieve and improve it, as well as how to reduce injury likelihood. All of these things can help both the team and the individuals involved.

Following are some great ways you can get in on film sessions and offer some helpful insight. This includes looking at compensation drivers, center of mass, body language, and biomechanics.

Compensation Drivers

Through my experience with Reflexive Performance Reset (RPR), I’ve adopted a key term from Chris Korfist: “compensation driver.” Every human has compensation patterns in their movement, and something drives those compensation patterns. By finding out what that something is, you can then assess and correct the pattern.

For instance, if your hip flexors’ (psoas) function and strength is suboptimal, you may be compensating with your quad. Or your jaw (clenching). Or your fist (also clenching). Maybe it’s a combination of things, but something along the kinetic chain will assist your body in movement when the muscles being targeted cannot perform. This goes for weight room and competition as well. (See here for context of an “arm driver” when it comes to psoas strength.)

These compensation drivers work because they provide us with a sense of stability, strength, or general comfort. This is really important to know, because now you can identify compensatory movements and habits on film.

Most recently, someone caught onto the trend of Lamar Jackson wiping his hands on his towel before every designed pass play. When it was a designed run, he did not wipe his hands. Unfortunately, the mass media caught wind of this and blew it up, so it’s probably no longer of use for defenses. But, in general, subconsciously wiping his hands gave Jackson comfort when he knew he was going to have to throw the ball.

I recently watched basketball film with one of our athletes and noticed the star player on the other team constantly adjusted his arm sleeve. Not just once or twice, but at almost every single break in the action. Obviously, the player really likes that sleeve to fit and feel a certain way—it makes him feel comfortable.

As a defender, you can disrupt that. Throughout the game, our athlete subtly messed with the other player’s arm sleeve. Nothing crazy or malicious, of course. But the two constantly bumped, rubbed, and came into contact with each other, so a little tug on the sleeve here and there was free game.

On multiple occasions, that player adjusted his arm sleeve during play. Twice, he adjusted it as the ball was being passed to him, which threw off his rhythm for a potential catch-and-shoot situation. Once, he adjusted it as the ball was being passed to him and it caused him to bobble the catch, which created a turnover.

This valuable insight was ALL from watching film and taking a chance at thinking outside the box.

Some of things coaches can look for on film include:

  • Arm action in sprints: Clenched fists? If you play a contact sport, beat up those hands throughout the game and see if you can break up the athlete’s comfort level.
  • Shallow mouth breathing: If you notice on film or within the game that someone is a poor breather, expose that by making them do extra work. Never stop moving, extend plays, do anything you can to keep them heavily and poorly breathing. This will shatter their movement patterns.
  • Low knees during sprints: Athletes lack knee drive? They may lack hip flexion. Expose them to high-velocity attacks to put them at a disadvantage. They are either tired or slow, or both.

These drivers of compensation can be movement-driven or comfort-driven. Athletes generally leave clues as to what they like and dislike during competition. If you can identify those factors, you may be able to take them away and make the game a little more difficult.

Athletes often leave clues as to what they like/dislike. If you can spot those factors in your opponents, you may be able to take them away and make the game a little more difficult. Share on X

Center of Mass

As a strength coach watching film, you’re more interested in weight distribution, angles, leverages, and management of forces than you are in the playbook.

There is a such thing as a unique-to-sport skill and execution of that skill. However, high-quality movement is universal and can be applied to every sport skill. Some principles of athletics can span across every sport and tactical skill.

One way to get a feel for an athlete’s movement capabilities is to look at how they manipulate their center of mass during competition. For example, in basketball there are two primary defensive close-out methods: both hands high or one hand high and one hand low (high-low). Neither is right or wrong, but as a movement expert, you can explain the non-sport benefits and drawbacks of each method.

In this example, the high hands closeout has some pros and cons. One of the pros is that your athletes don’t have to travel as much distance because the hands-up posture makes them appear closer to the offensive player than they really are. This can cause some hesitation by the ball handler due to the depth perception illusion it creates.

Basketball defense
Video 1. A disadvantage of the high hands closeout in basketball is that, if the offensive player doesn’t hesitate to shoot or drive, the defender could be late to recover due to the position they closed out in.

On the flip side, if the offensive player knows this, they can comfortably just shoot over the defender. They know the defense didn’t cover enough ground to contest the shot, and this is not a great position to change directions or jump from. So, if the offensive player doesn’t hesitate to shoot or drive, your defender could be late to recover due to the position they closed out in, as seen in video 1.

In terms of the high-low method, there are both pros and cons here too. The major pro is that defenders are in a much better position to change directions because of the improved control of the center of mass. In video 2 below, you see the defenders maintain great balance, contest the shot and drive simultaneously, and force a quick pass or hesitation from the ball handler.

Defensive closeout
Video 2. A major pro of the high-low hand closeout is that defenders are in a much better position to change directions because of the improved control of their center of mass.

The major drawback is the defender has to travel more distance on this closeout since the illusion of being close is no longer there. This increases output demands and total workload, which can increase fatigue as the game goes on. This high-low hand closeout could also expose the defender to disadvantageous angles that allow clear driving lines for the ball handler, as shown in video 3. The ball handler attacks the high arm, which causes the defender to make a false step (NOT a plyo step), and he gets blown by.

High-Low closeout
Video 3. The high-low closeout can also expose the defender to disadvantageous angles that give the ball handler clear driving lines to blow by the defender.

Of course, these are just a few of the examples we can recognize in the sport of basketball. You can spot these trends across every sport because these aren’t actually sport skills, but movement habits. Now you can serve as another set of eyes on film and communicate what you see to your team for consideration when creating not only opponent-specific game plans, but situational game plans as well.

Some other examples that come to mind are:

  • Breaking on a ball as a defensive back.
  • Lateral change of direction as a ball carrier.
  • Acceleration mechanics in all sports.
  • Top-speed mechanics in all sports.
  • Hip internal rotation in tennis or baseball swings.

Note: Thank you to Coach Garrett Winegar from Warren Central High School in Indianapolis for allowing me to showcase real game film from his #5 ranked boy’s basketball team.

Body Language

Please take 2 minutes and 38 seconds to listen to this clip by Geno Auriemma. He mentions so many hidden gems relevant to this article, but most of all, at the end he says, “When I watch game film, I’m checking what’s going on on the bench. If somebody is asleep over there, somebody doesn’t care, somebody’s not engaged in the game, they will never get in the game. Ever. And they know that. They know I’m not kidding.”

I think this is one of the biggest bang-for-your-buck coaching methods you can follow. After you get finished breaking down the X’s and O’s of the game, take a look at your own bench. Take a look at what the athletes on the sideline are doing. Study how a player reacts when you get all over them and then walk away. What did they do or say behind your back that you didn’t catch in real time?

Studying the body language trends of your own team can tell you a lot about the culture of the team. As strength coaches, we are a key component of a healthy team environment (or culture, if you will). We judge weight room body language pretty accurately, so we may as well extend this into the real game. We may not be able to make assumptions based on one-time things we see, but if we notice repetitive behavior, it can be a major tip-off for the staff.

Studying your team’s body language trends can tell you a lot about the team’s culture; studying the opponent’s body language can help you identify dysfunction to exploit, says @JustinOchoa317. Share on X

You can also study the opponent’s body language and see if you can identify any dysfunction on their end to potentially expose them. If you’ve got hotheaded players on the opposing team, you can attack and exploit that to your advantage.

Some concerning things to look for within your own locker room or with your opponents include:

  • Slumping.
  • Blatant avoiding of teammates.
  • Arms crossed.
  • Fingernail biting.
  • Attention away from the action.
  • Anger outside of passion for the game.
  • Back-talk.
  • Non-participation in celebrations, high-fives, etc.
  • Joking or talking during huddles, time out, etc.
  • Trying to look “cool.”

The intensity of the game may not allow you to see these things in real time, but studying the bench or sideline on film can assist. The eye in the sky never lies.

Biomechanics

Last, but not least, strength coaches can use game film to evaluate simple biomechanics of their athletes. Training can never, ever mimic the chaotic environment of a game or the demands that athletes must meet, so what you see on film may tell a different story compared to how you see an athlete perform in the weight room.

Sports and strength training usually won’t look similar, so don’t overly concern yourself with strength training movement principles that don’t transfer to the game. However, the effects of that strength training should transfer. If you perform squats to develop strength and power in the lower body, but you see an athlete on film who clearly lacks those qualities, you can take it upon yourself to program them accordingly.

Getting the Most Value From Film Study

Watching the movements of your athletes on film can potentially tell you what they lack in terms of transfer of training. This gives you extremely valuable programming insight because you can make micro-adjustments to the program of an athlete who may need a little more of this and a little less of that, or you can simply prescribe some supplemental work tailored to their needs.

The possibilities are endless, and the results are real.

If you want to be a great coach or athlete, you have to be willing to put in the extra work. Actually, scratch that—if you want to be good at anything in life, you have to be willing to work for it. To me, film study is a no-brainer, but what you look for and how you watch the film can differentiate you even more.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF



Hinds

Episode 29: Jon Hinds

Joel Smith: Just Fly Performance Podcast, Podcast| ByMark Hoover

Hinds

Jon Hinds is the Owner and Founder of the Monkey Bar Gym franchise and Vice President of LifelineUSA, a global leader in fitness innovation and product distribution. Hinds is a former NBA strength coach with the Los Angeles Clippers and has trained more than 100 professional athletes in his 30+ years of experience.

Jon is a graduate of the University of Wisconsin and the National Academy of Sports Medicine, and he is certified by the National Strength and Conditioning Association. He is also a writer and contributor to a variety of major sports publications and periodicals. Hinds is an outstanding athlete whose accomplishments include being a Gold Medalist in the 2000 Pan American Games and in the 2001 Rickson Gracie World Championships in Brazilian Jiu-jitsu.

Jon is well-known for his unique vertical jump training program. He is a master in the use of the power jumper. Hinds emphasizes training based on movement abilities, band resistance, and descending power sets as opposed to relying on barbell training. He discusses using the power jumper to overload running jumps since it is more specific than most traditional plyometric exercises.

In this podcast, Jon Hinds discusses with Joel:

  • The correlation between technique and speed improvement.
  • Why his emphasis is speed and vertical jump ability overload.
  • Programming for jump training.
  • Resistance jumping exercises.
  • Using the power jumper.
  • His philosophies on jump training and speed development.

Jon Hinds’ website can be found Monkey Bar Gym.

Podcast total run time is 39:54.

Keywords: vertical jump, jump training, movement skills 

Peacock

Episode 28: Dr. Corey Peacock

Joel Smith: Just Fly Performance Podcast, Podcast| ByMark Hoover

Peacock

Dr. Corey Peacock is the Head Coach and Sports Scientist at Peacock Performance Inc. He also serves as a Performance Coach and Exercise Physiologist with the Blackzillians, a professional combat sports team located in South Florida. He is responsible for contributing physiological evaluations, strength & conditioning, and injury prevention for the team. Dr. Peacock is an associate professor in the Department of Health and Human Performance at Nova Southeastern University.

Dr. Peacock graduated from Kent State University with a Ph.D. in Exercise Physiology, focusing on human performance. He is a Certified Strength and Conditioning Specialist through the NSCA as well as a Certified Sports Nutritionist from the International Society of Sports Nutrition.

Peacock explores the process of speed and power development tells us how these qualities are expressed and trained in professional fighters. Corey gives us information on where key performance indicators and related training strategies in this field are headed.

In this podcast, Dr. Corey Peacock discusses with Joel:

  • What key performance indicators he uses to predict high-level success in MMA athletes
  • The use of technology in the training for combat sports.
  • How to quantify speed and power in combat sports.
  • The role of speed and strength testing for fighters.
  • The importance of sleep and recovery in fighting performance.
  • Using the 1080 Sprint in training.

Dr. Peacock can be found at Peacock Performance

Podcast total run time is 48:25.

Keywords: Combat Sports, MMA, Technology

BFS Box Squat

Targeting Physical Superiority with the BFS Box Squat

Blog| ByKim Goss

BFS Box Squat

When it comes to the box squat, there is no gray area in the field of strength coaching. You either love it or you hate it. The athletic fitness training company Bigger Faster Stronger (BFS) loves it, and their coaches have taught the exercise for 44 years in over 10,000 clinics, covering every state of the country. Having worked for BFS, I can tell you why they believe this exercise has value for virtually all athletes, not just those involved in the Iron Game.

Let’s make it clear that BFS does not claim to have invented the box squat, although there is debate about who did. There is a good case that 1946 AAU Mr. America Alan Stephan created it, while others say that Polish athletes were taught it in the mid-1900s. The answer may be that several people came up with the exercise at the same time, not knowing about others who were also experimenting with it.

Many strength coaches believe that box squats have little value for athletes because they’re performed through a partial range of motion. If partial range exercises are so bad, why do these same coaches have their athletes do bench presses? The arms don’t come together at the top of the movement, so the pectoral muscles can’t fully contract, and the barbell stops at the chest, preventing a full stretch of these muscles.

The truth is, partial range exercises provide many benefits. We’ll get into a few of these in this post.

Background on Bigger Faster Stronger and Box Squats

The inspiration for the BFS workout that includes box squats began about 50 years ago when BFS coaches studied the training of several of the best throwers in the world. These men were impressive not just because they were big and strong but also due to their athleticism, speed, and jumping ability.

Many throwers weighing over 270 pounds could run the 40-yard dash in under 4.6 seconds and had a vertical jump of 35 inches or more. In fact, in the ’60s and ’70s, coaches from the former Soviet Union would visit the United States to study these physical phenoms. Need more convincing? Table 1 highlights some of the strength and jumping performances of several top shot putters.

Goss Table
Table 1. Lifting and jumping performances of elite shot putters.

Two US throwers who were especially impressive—and whose training methods inspired the development of the BFS training system—were Jon Cole and George Frenn. Cole and Frenn toured Europe as members of the USA Track and Field squad and often trained together. These powerful giants were multiple-sport athletes and the closest thing you could find to Marvel superheroes at the time.

Frenn Hammer
Image 1. A 1972 Olympian, George Frenn broke world records in powerlifting and helped popularize the box squat. He is one of the few throwers to appear on the cover of Sports Illustrated.

Cole threw the discus 231 feet, put the shot 71 feet 4 inches, and threw the javelin 241 feet. Weighing 258 pounds, he ran the 100-yard dash in 9.9 seconds in a sanctioned AAU event, threw a baseball 435 feet, and kicked a football 68 yards.

In powerlifting, without the supportive gear used today, Cole became the first man to total over 2,300 pounds. His best official lifts, performed in 1972 with only elastic bandages for his knees and a weightlifting belt, include the following: squat, 905; deadlift, 885; bench press, 580; and total, 2,370. In weightlifting, Cole competed in the 1972 Olympic Trials and made the following bests: Olympic press, 430; snatch, 340; clean and jerk, 430; and total, 1,200.

Frenn was a hammer thrower who competed in the 1972 Olympics, just missing out on the 1968 team when he placed fourth in the trials. He had a personal best of 232.5 feet, established world bests in the heavier hammers, and was one of the few field athletes to appear on the cover of Sports Illustrated.

Equally impressive was Frenn’s strength, which enabled him to break world records in powerlifting. At a bodyweight of 242 pounds, Frenn officially squatted 853 pounds, deadlifted 815 pounds, and—although he didn’t emphasize the lift because he felt it didn’t help his throwing much—a 540 bench.

Cole Lifting
Image 2. Jon Cole threw the discus 231 feet, put the shot 71-4, threw the javelin 241 feet and a baseball 435 feet, and ran the 100-yard dash in 9.9. He also broke world records in powerlifting, and at a bodyweight of 258 pounds he squatted 905, deadlifted 885, and did an Olympic press of 430. (Photos by Bruce Klemens).

Cole’s athletic accomplishments convinced the BFS coaches that virtually all athletes could benefit from focusing on a combination of powerlifting and weightlifting exercises, but it was Frenn who sold BFS on the box squat.

Since these were the days before the Internet, BFS learned about Frenn’s training from first-hand accounts of a BFS coach who watched him train as well as articles Frenn wrote and those by other writers in the Iron Game. In one article, Frenn said he would squat on Tuesday and Saturday and perform two types of box squats: the high box squat and the low box squat.

Frenn performed his high box squat on a 20-inch tall box. This height enabled him to use considerably more weight than his competition best. He reportedly used over 1,000 pounds with this exercise. His low box was 14-inches tall, forcing him to use weights below his competition best squat. Of course, Frenn said that for anyone who wants to try these exercises, the exact height of the box depends upon the height of the athlete.

Box Squat Variations and Safety

George Frenn performed a variation of the box squat where he rocked back on the box, lifting his feet off the floor before slamming them down hard as he drove upward to the finish. For safety reasons, BFS doesn’t recommend this advanced variation, especially when working with large groups of young athletes. That said, if a coach can competently teach this method and can adequately supervise their athletes, there is little cause for concern. As is often said in the field of coaching young athletes, “There is optimal training, and there’s reality!”

As for the risk of injuring the spine with the box squat, consider that BFS once consulted with Dr. Greg Motley, an orthopedic surgeon who specializes in arthroscopic procedures at Southeastern Sports Medicine in Asheville, North Carolina. Motley’s athletic career caused him to have six surgeries and left him with two degenerated disks, “So I would know if there was increased pressure on the lumbar spine,” Motley said.

Not only did Motley perform the box squat with no pain, but he also ended up endorsing the exercise. “I went up pretty heavy that day, a lot heavier than I thought I could go—and I hadn’t squatted in 10 or 12 years. I think that it’s critical with the box squat—with all squats—that you have good technique and alert spotters. That being said, I think the box squat is a very, very good exercise.”

Paul Wrenn
Image 3. While a wide stance box squat may transfer better to a powerlifting squat, it may not be as effective for improving a conventional squat. Shown demonstrating this squat variation is Paul Wrenn, who held the world record in the squat from 1979 to 1996, with a best of 975 in 1981. (Photo by Bruce Klemens).

Before describing how BFS teaches the box squat, I must mention Westside Barbell’s Louie Simmons. Frenn was a member of the original Westside Barbell club run by Bill “Peanuts” West, and Simmons took on the name as a tribute to this Iron Game pioneer. Simmons advocates the box squat but promotes a wide stance variation designed to reduce the work of the quads while increasing the work the posterior chain muscles. If you want to learn the Westside box squat technique, you should go to the source and check out the material produced by Coach Simmons.

Powerlifters often perform wide stance squats (with the bar low on the back and a large forward lean), so the box squat with a wide stance has a better carryover to the sport of powerlifting. There is a case to be made for athletes to occasionally perform wide stance squats, as often in sports the legs are positioned outside the shoulders.

Why Box Squat?

From a BFS perspective, the most important reasons for doing box squats are to get stronger during the season and to stay fresh for competition. As a bonus, the squat helps motivate athletes to use heavier weights and set personal records. Let me expand on these benefits.

The reality of high school strength coaching is that many coaches fear the weight room. They’re afraid their athletes will get sore from lifting and not be able to practice hard or compete well. I’ve learned from working with high school coaches in my area that some coaches (not all) believe there’s little value in having sprinters lift at all. Here are some typical comments I’ve heard from sprint coaches, from the first meet to the last during the indoor season:

  • Got the first meet of the season, and we want to show we mean business this season. Back off a bit with the weights.
  • Got the first invitational meet of the season. There’s FAT timing, and college scouts will be checking us out. No legs on Thursday.
  • Got an important dual meet coming up, and we need those team points. No lifting on Thursday.
  • Got a dual meet against our school rival—we really need this. No lifting the entire week!
  • Got the Class A Championships. Go light.
  • Got the Division Championships. No lifting on Thursday.
  • Got finals this week. Workouts are optional.
  • Got the State Championships. No lifting.
  • Got the New Balance Indoor Nationals. No lifting.

After their last meet, coaches want their athletes to take a few weeks off before starting back for the outdoor season. Translation: no lifting! And when the outdoor season starts, we’re back to the same recommendations (but focusing on the New England Championships). Again, they’re afraid of the weight room, and some coaches see no value in weight training. In fact, a local sprint coach bragged on social media about how one of his athletes broke a personal record in the 100m without touching a weight.

High school sprinters will spend two-thirds of their school year getting weaker or, at best, maintaining. Share on X

Even if you can convince a coach to allow their athletes in the weight room, the second workout of the week will nearly always have to be light, and it’s difficult to make strength gains with these restrictions. Putting it another way, sprinters will spend two-thirds of their school year getting weaker or, at best, maintaining. Knowing these problems, where does the box squat fit in?

BFS Clinic
Image 4. Over a half-million athletes have learned the box squat at BFS clinics.

The box squat doesn’t create the fatigue of a conventional squat because it stops the eccentric motion of the lift and is performed through a partial range of motion. Yes, this type of movement increases the concentric muscular work of the quads (because much of the energy stored from the descent dissipates and the stretch reflex is inhibited), but a concentric contraction doesn’t produce the amount of soreness of an eccentric contraction.

Box squats let athletes lift heavy before a competition without adverse effects on performance. Athletes get stronger & stay fresh for competition. Share on X

Thus, an athlete can lift heavy the day before a competition, or even immediately before a hard practice, without the workout adversely affecting performance. BFS has also found that the second workout helped athletes to get stronger during the season.

Another benefit of performing heavy squats through a partial range of motion is the mental preparation for achieving personal records. Let’s say an athlete’s best squat is 200 pounds, and they regularly perform box squats with 250-275 pounds. When they attempt a new personal best, such as 210 pounds, this weight will feel lighter when they place the bar on their shoulders, giving them the confidence to “go for it!” Using heavier weights also takes advantage of post-tetanic potentiation (PTP).

Box squats mentally prepare athletes to use heavier weights and set personal records. Share on X

PTP states that we can achieve a more powerful muscular response if a strong muscular contraction precedes it. For example, if you lift several heavy boxes and then immediately lift a lighter one, the lighter one will feel especially light (and may even fly out of your hands) because the same fast-twitch fibers needed to contract when you lifted the heavy boxes remains recruited.

To take advantage of PTP, you can have an athlete perform box squats and then immediately do box jumps. Coaches at BFS clinics have an athlete perform a vertical jump, do a box squat workout, and then perform another vertical jump. Without fail, the second jump is always higher.

There is also the concept of sport specificity as it relates to first step quickness. Some activities in sports start from a motionless position without involving the stretch reflex, such as when a sprinter starts or a football lineman jumps into action after the ball is snapped. A box squat teaches the athlete to initiate movement quickly.

BFS Clinic
Image 5. Hands-on coaching clinics are the best way to learn how to teach the box squat.

Finally, there is the mental benefit. Having an athlete start a competition knowing that the day before they lifted a monster weight in the box squat reinforces their belief that they are strong—brutally strong. This gives the athletes confidence. At least, more confidence than they would have if the day before they reduced the amount of weight they used in half. Or, worse, didn’t train at all.

I should note that the box squat is not a mandatory exercise in the BFS program. If a coach wants their athletes to perform another squat variation, even the Bulgarian lunge, that’s fine.

BFS Box Squat Technique

What follows is the BFS method to teach the box squat. First, BFS recommends that athletes perform the box squat inside a power rack with the safety supports set high enough so the athlete can easily dump the weight forward without the bar moving more than a few inches. You can see this set-up in the first video below.

Next is the issue of what type of box to use. Although a sturdy wood or metal box is acceptable, it’s better to have some cushioning on the surface. BFS found that with wood and metal surfaces, athletes tend to plop down, causing the spine to flex and possibly cause injury. Having some cushion gives the athlete feedback so they can settle down on the bench. Also, adjustable boxes are a good investment when training large groups of athletes.

Padded Box Squat
Image 6. For the box squat, a cushioned surface is better than a solid one as it helps prevent the error of plopping down and possibly flexing the lower back.

The height of the box is determined by how much weight the athlete will use. Set the box so that the top of the thighs are slightly above parallel. A good general guideline is to start with the thighs 1-2 inches above parallel. When an athlete can use 100 pounds over their best regular squat, lower the box slightly.


Video 1. The set-up for the BFS box squat.

Spotting is the next issue. BFS prefers using three spotters, one on each side and one in back. The spotters keep their hands on the bar at all times to ensure that the weight is secure on the shoulders and to help remove and replace the bar on the supports.

To perform a box squat without spotters, use a power rack with the safety supports set just below the lowest position, so the barbell reaches the bottom position. If the athlete fails, however, they would have to lean forward to allow the bar to rest on the supports. For some people, this action places adverse stress on the spine.


Video 2. How to spot the BFS box squat.

Many injuries in the squat occur when removing and replacing the bar on the supports and not during the lift. If you’re using bands, a back spotter is especially important because bands decrease the stability of the exercises. Squatting with bands is an advanced method that needs to be supervised by an experienced coach. Chains are better for large groups of athletes because they provide more stability, and athletes are less likely to be thrown off balance.

The start position of a box squat is the same as a regular squat; we want the strength developed with this exercise to transfer directly to the regular squat. The athlete positions their feet on either side of the box, bends from the knees and hips, and slowly sits down on the box, being careful not to plop down hard.

When the athlete touches the box, they shift back slightly to reduce the compressive stress on the spine. Keeping the back tight, they shift slightly forward from the hips and then drive up explosively. A useful cue is the BFS 3 S’s: down slow, sit, and settle. Check out the final video to see a demonstration.


Video 3. Performing the BFS Box Squat.

Finally, BFS does not recommend learning how to box squat from reading an article or watching a video—there is no substitute for hands-on teaching from an experienced coach.

It’s been said that all things being equal, the stronger athlete usually wins—so why train your body to be weak? Instead of hopefully using a lifting program to maintain an athlete’s strength, use the BFS box squat to get stronger—from the start of the season to the finish.

Lead photo from Waterloo High School courtesy BFS.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF


References

Frenn, George. “Conditioned Legs Break Squat Records,” (1972), reprinted in The Tight Tan Slacks of Dezso Ban, July 13, 2016.

Shepard, G. and Goss, K. Bigger Faster Stronger, Human Kinetics, Inc.; Third Edition, July 31, 2017, pp. 66-67.

Siff, M. and Verkhoshansky, Y. Supertraining, 1999, 4th Edition, Supertraining International, Denver USA 1999, (1st edition, 1993), pp. 271-275.

Swinton, P.A., et al. “A biomechanical comparison of the traditional squat, powerlifting squat, and box squat.” Journal of Strength and Conditioning Research, 2012 July; 26(7), pp. 1805-6.

Verkhoshansky, Y. and Verkhoshansky, N. Special Strength Training Manual for Coaches, Verkhoshanky SSTM, 2011, pp. 110-113.

Podcast cover titled Just Fly Performance Podcast featuring special guest Rana Reider, a coach and elite performance consultant. The design includes a microphone icon and winged figure, set against a dark background.

Episode 27: Rana Reider

Joel Smith: Just Fly Performance Podcast, Podcast| ByMark Hoover

Podcast cover titled Just Fly Performance Podcast featuring special guest Rana Reider, a coach and elite performance consultant. The design includes a microphone icon and winged figure, set against a dark background.

Rana Reider is an elite-level sprint and jumps coach. He is currently an elite performance consultant for the Tumblewood Track Club in Jacksonville, FL. Coach Reider spent time with British Athletics overseeing a diverse group of world-class sprinters, jumpers, and hurdlers. Prior to his role at British Athletics, he was the Men’s Assistant Coach at the University of Florida and had stints at Clemson and Kansas State.

Reider was previously awarded the NAIA National Coach of the Year honor in 2000 and was the 2011 Nike Coach of the Year. Notable athletes who train under Reider include Christian Taylor, Daphne Schippers, and Churandy Martina. He has also coached the reigning Olympic decathlon champion and this year’s Visa Humanitarian of the Year, Bryan Clay, in the jumps.

Coach Reider utilizes technology within his program to a great extent, and he explains this use in the midst of a training session. He makes use of pieces like the 1080 Sprint and the Freelap timing system, in addition to the Optojump and GymAware systems. Rana also takes multiple blood tests during the course of training sessions to determine how to create an optimal flow for training.

In this podcast, Coach Rana Reider discusses with Joel:

  • Individualized motivation and coaching styles based on athlete needs.
  • Daily use of the 1080 Sprint device.
  • Using velocity-based training in the weight room.
  • Training cycles and the ability to utilize individual recovery for athletes.
  • Using autoregulation with both technology and monitoring.
  • Development of workouts and training cycles.

Podcast total run time is 44:05.

Keywords: athlete monitoring, velocity-based training, VBT, 1080 Sprint, technology

Fudge

Episode 26: Steve Fudge

Joel Smith: Just Fly Performance Podcast, Podcast| ByMark Hoover

Fudge

Steve Fudge is a UK Master Coach and Performance Sprints Coach for British Athletics based at the British Athletics High Performance Centre in Loughborough. Coach Fudge specializes in a holistic coaching style tailored to each individual athlete he coaches, from the psychology of motivation to nutrition, physiology, neurology, mechanics, pedagogy, strength, and therapy. He has coached and trained a stable of high-level sprinters and worked with professional athletes and teams on speed development.

Coach Fudge has a bachelor’s degree in sports science from the University of Edinburgh. He began his career at the University of Washington in Seattle as an unpaid intern before taking his skills to the South Australian Institute of Sport in Adelaide, Australia. While in Australia, Fudge also worked with the Brisbane Lions Australian Football Club and the Queensland Reds Rugby Union team. He has been working in the field since 2003.

Steve discusses his multidisciplinary background filtered down into simple, practical, and effective answers. He dives into how to coach your athletes to run faster, jump higher, and move better. He lets us know how his background in strength and conditioning influences his unique coaching style with his sprinters.

In this podcast, Coach Steve Fudge discusses with Joel:

    • How the weight room fits into his sprinting program.

 

    • Why he believes in bilateral squats for his sprint athletes.

 

    • Developing a program for reduction of hamstring injury.

 

    • Hormonal adaptations resulting from weight room sessions.

 

  • Uses of specific exercises in the weight room for sprinters.

Steve’s website can be found here.

Podcast total run time is 46:18.

Keywords: sprinting, bilateral squats, weight room for sprinters, injury reduction

Martinez

Episode 25: Daniel Martinez

Joel Smith: Just Fly Performance Podcast, Podcast| ByMark Hoover

Martinez

Daniel Martinez is the Head Strength & Conditioning Coach and Coordinator of the Patrick Stumberg Sports Performance Center, a role he has held since 2017. He is also the Founder and Lead Sports Performance Coach for Entheos Athletics in San Antonio, TX. Additionally, Martinez consults for ForceDecks, which works collaboratively with strength & conditioning and sport science departments in the NFL, MLB, NBA, NHL, and NCAA.

Coach Martinez earned a bachelor’s degree in exercise and sport science with a minor in sport psychology from Texas State University in 2010. He received a master’s degree in strength and conditioning from Edith Cowan University, located in Perth, Australia, in 2016. He is a Certified Strength and Conditioning Specialist with the NSCA, a certified sports performance coach with USA Weightlifting, and a Level 2 Certified Coach with the Australian Strength and Conditioning Association.

Martinez goes into detail on utilizing technology to assess vertical jump ability, relative to your sporting needs. He also talks about various jumping topics in-depth, as well as the use of the weight room to increase those abilities.

In this podcast, Coach Daniel Martinez discusses with Joel:

  • Jump profiling for better performance.
  • The relationship between tissue and foot/ankle training.
  • Research into loaded and unloaded jumping.
  • Programming jump variety into your workouts.
  • Ideas on maximal strength work and vertical jump relationships.

Coach Martinez has written multiple pieces for SimpliFaster: Click here to read them.

Podcast total run time is 52:19.

Keywords: volleyball, jump testing, vertical jump, jump mechanics

Meier Weight Room

Spearheading a High School Performance Program with Scott Meier

Freelap Friday Five| ByScott Meier

Meier Weight Room

Freelap Friday Five with Scott Meier

Scott Meier is currently in his 21st year at Farmington High School (MN) where he is the Strength and Conditioning Coach. He is also a physical education teacher at FHS and teaches Weight Training, Human Performance, and ninth-grade Fitness for Life classes. He coached Farmington’s competitive weightlifting for nine years, and in that time the Tigers earned four state team titles, more than 40 individual state champions, and multiple state records. Prior to that he was the Head Strength and Conditioning Coach at Lakeville (MN) High School and worked as a personal trainer for six years.

Coach Meier continues to compete in track and field at the master’s level, where he is a nationally ranked sprinter and holds several state age-group records. He is the current Minnesota State Director of the National High School Strength Coaches Association.

Freelap USA: The idea of having a high school strength coach is gaining momentum. Can you share the benefits of having a faculty-style coach rather than a sports coach as a strength professional?

Scott Meier: Continuity between strength and conditioning and the physical education department is key for any high school program. What happens during the school day and what happens before and after school with athletes should mirror each other. When the two are separated and don’t support each other, students often get mixed messages about training, which only causes problems. Having strength coaches who are also P.E. teachers with weight training classes during the day ensures everything is seamless.

Continuity between strength & conditioning and the physical education department is key for any high school program, says @FarmingtonPower. Share on X

Our classes are open to all students, so they are a mix of athletes and non-athletes, but a lot of our coaches push for their athletes to register for a lifting class during the day. That way the coaches don’t have to take practice time or extend practice in order to get into the weight room and lift, and their players get longer workout times and more lifting days if they take a class as well.

For P.E. teachers, that benefits us because the enrollment in our classes stays high. Our weight rooms are busy all day long during the school day. And, for S&C coaches, it helps to alleviate the number of athletes who lift after school, so it’s a win-win. With that continuity, the transition from one sport season to the next, one class to the next, or any crossover between sport and class, is extremely easy. The only thing that changes is the time of day that the individual students train.

There are a couple of issues that I have seen with sport coaches running the strength program. One is the question of who runs the strength program when that coach is in-season. You can’t do both at the same time. That might leave somebody who isn’t qualified in charge of the weight room for a full season.

Second, there can be the perception—especially if it happens to be football—that the coach only cares about their own team and focuses on them more than the other teams. Good coaches know that’s not the case, but that’s how the myth that the weight room is just for football still lingers.

And lastly, and I really feel this is true for both S&C coaches and sport coaches, is that it is really important to be a teacher and be in the same building during the day as your athletes. Coaches who are not teachers don’t really understand how schools work, and they don’t have a feel for the school dynamic when they just come in outside of the school day. I’ve been on both sides of this and being a coach who is also a teacher has a tremendous upside. You gain a lot by being in your school all day, for both teaching and coaching.

Freelap USA: Winters get ugly up north, and you do a lot of training in the weight room and gym. With not much space for movement, how do you periodize athletic development based on the season?

Scott Meier: Weather is a huge limiting factor for us in Minnesota. It’s a given in the winter, but it also determines how late in the fall we can continue training and when we can start in the spring. It’s kind of crazy, but schools in the upper Midwest don’t have turfed indoor practice facilities like they do in the South, so we are stuck trying to use what little space is available.

A lot of times that ends up being hallways for speed and agility training, if you can call it that. We try to get into one of our gyms on days that there are basketball games, before they need to start setting up. That’s a little better, but not like being outside on a field or the track. In general, and I know most schools up here are in the same boat, you just have to be creative and try to make the best use out of whatever space you happen to have.

I really look at the winter as a reset time and the time for quality, focused work in the weight room to prepare us for the rest of the year and what lies ahead, says @FarmingtonPower. Share on X

So, because of the limitations we have for quality athletic development in the winter, strength has really become our primary focus that time of year. Winter also happens to be the longest sports season, so for our off-season lifters it is a good length of time to really develop that base of strength, getting both high volumes early and high intensities later, which sets us up to shift over to more power-based training in the spring and speed-focused training in the summer. I really look at the winter as the reset time and the time for quality, focused work in the weight room to prepare us for the rest of the year and what lies ahead.

Freelap USA: You train a huge number of athletes, as you run classes all day. How do you plan training without spending all day on a laptop? Coaches want to write better workouts but only have so much time. What is your secret?

Scott Meier: One of the first big mistakes I made as a coach was writing separate programs for each sport. My first real experience in the field was as an intern at the University of Minnesota, and every sport there had its own programs, so I brought that with me to my first high school job. Huge mistake! Besides all the time it took to write these programs, it was just chaos in the room. I was constantly explaining things and teaching new lifts.

Keeping track of what exercises everyone was supposed to be doing—much less the sets, reps, and intensities—was pretty much impossible because they were all doing different things. So, when I started here at Farmington a few years later, I switched to a unified approach to programming. All high school athletes, regardless of sport, basically need the same things in the weight room: improved strength, improved power, and improved movement technique and efficiency. If we all need the same things, we can all train the same way.

Therefore, in the off-season all athletes do our off-season program, and they do the same lifts on the same day. This is basically the same program that my P.E. classes also use. I do make different programs for in-season teams because their lifting and game schedules are all different, I try to keep them as similar as possible, at least on a weekly basis, but I usually plan to have teams that lift on the same day do the same workout. From a programming point of view, that has simplified things for me and made it much more manageable.

For me as a coach, though, the biggest timesaver has been TrainHeroic. Once I have my workouts programmed in it, it’s really easy to copy individual workouts or entire programs to different teams, classes, or groups. A full training cycle for us is about 12 weeks, and every workout is different. I always tweak things for the next cycle, so it’s possible our athletes will never do the same exact workout twice.

TrainHeroic makes it incredibly simple to make those adjustments and apply them for the next time around. I can also change things for different teams or individual athletes. This technology has probably saved me a couple hundred hours of computer work in the four years we’ve used it. And it’s certainly better for my athletes as well, compared to my old printed Excel sheets or whiteboard workouts.

Freelap USA: You are a big fan of Gopher Performance and use their equipment religiously. With coaches having limited budgets, can you explain why high school coaches need to balance price and product quality carefully when shopping? Many coaches tend to buy based on price and get burned later when they have to replace equipment.

Scott Meier: I’m going through that price versus quality situation with our bumper plates right now. We had to get 10 sets a few years ago, and because of the quantity, I went with the cheapest “high quality” ones I could find that were from a well-known brand. Big mistake. We had numerous issues just within the first year, and I regret the decision to go with the cheapest. We should have waited a little longer and gotten something that I knew would last for the long-term.

When purchasing new equipment, you really have to consider how it will be used and how much use it will get. There is a lot of wear and tear in a high school setting, and high school coaches don’t have the budgets that big colleges and pro teams have. With important equipment that gets used all the time, it really is better to spend a little more money upfront because it will save you money in the long run not having to replace it as often.

With important equipment that you use all the time, it really is better to spend a little more money upfront because it saves you money in the long run not having to replace it as often. Share on X

Quality does matter. That’s why we decided to go with Gopher Performance for the equipment in our new room. They provide a great balance between high quality and price. And they have been an outstanding company to work with. I think it’s important to develop a relationship with equipment companies that you can trust and who will stand behind their equipment so that you don’t get burned later.

Freelap USA: You are a veteran coach and are entering another year of coaching. What stokes your passion and keeps you excited to train? How can a young coach learn to sustain excellence while trying to get better every day? What is a good way to coach hard without burning out?

Scott Meier: I’m a competitive person, and while injury has kept me from racing on the track the past few seasons, I find other ways to compete against myself and still really enjoy pushing myself. As I get older, though, I find myself competing against Father Time a little more, and the health benefits of regular exercise have become a little more important. I am also kind of a self-experimenter and don’t mind trying some different or even crazy things from an exercise standpoint, and I always like to try new things before I prescribe them to my students and athletes. I think it’s very hard to teach or coach a new exercise if you don’t truly know what it feels like yourself.

My very first coaching job was coaching sprints and relays at a local high school my final year in college, and one thing that has always stuck with me was how the head coach constantly looked for anything he could do that would make a difference in performance. This included any little thing that could possibly shave .01 off a time or add .5” to a jump or throw, because you never know when that could affect an outcome. That’s something that I’ve continued to do my whole career, constantly searching for any extra edge.

The internet has really helped in that quest and so has social media, even more so. The networking and sharing of information between coaches and sports scientists now is outstanding, and it is incredibly beneficial. There’s no excuse not to keep evolving as a coach. It’s that quest for any new little training edge that’s exciting for me.

That being said, the demands of the job can be, and usually are, very high. Work days are long, and it can be hard to draw the line at what is just too much. To prevent burnout, there has to be a balance between family and work. As teachers and coaches, I think it’s in our nature to always want to do what we can to help other people, but you have to come to the realization that it’s okay to say “no.” Failure to achieve that manageable balance between work and home life will not work out very well for either your coaching career or your family.

As teachers and coaches, I think it’s in our nature to always want to do what we can to help other people, but you have to realize that it’s okay to say “no,” says @FarmingtonPower. Share on X

The one thing that I really enjoy the most, and that helps keep me going, is seeing the big improvements that high school kids can make. Seeing what seniors can accomplish by the time they leave after four years of training is very rewarding. And every fall we get a new batch of incoming ninth graders with untapped potential who we get to help take on the high school athletic journey and see how far they can get. Every year is different from the last and, while there are always ups and downs, being a high school strength coach is a pretty awesome gig.

Since you’re here…
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF


Nelson

Episode 24: Dr. Mike T. Nelson

Joel Smith: Just Fly Performance Podcast, Podcast| ByMark Hoover

Nelson

Dr. Mike T. Nelson is a researcher, exercise physiologist, trainer, speaker, and expert on the human body. Dr. Nelson specializes in metabolic flexibility, heart rate variability, and overall human performance. He is a faculty member for the Carrick Institute of Functional Neurology and an adjunct professor and member of the American College of Sports Medicine.

Dr. Nelson has a Ph.D. in Exercise Physiology from the University of Minnesota, an M.S. in Biomechanics from Michigan Technical University, and a B.A. in Natural Science from St. Scholastica. He is also a Certified Strength and Conditioning Specialist through the NSCA and holds multiple sports performance-related professional certifications.

Dr. Nelson discusses nutrition, basic physiology, recovery, and psychology in relation to improving sports performance. He shares his thoughts on the role of various hormones in athletic performance and how those can be utilized.

In this podcast, Dr. Mike T. Nelson discusses with Joel:

  • The roles of lactate, cortisol, and growth hormone on the athlete.
  • Seeking performance not fatigue.
  • The use of breathing techniques.
  • The effectiveness of nutrient timing on hypertrophy.
  • The role of leucine in protein absorption.
  • Ketosis and its role for speed and power athletes.

Dr. Nelson’s website can be found here.

Podcast total run time is 59:14.

Keywords: nutrition, hormones, belly breathing, nutrient timing

Hansen

Episode 23: Derek Hansen

Joel Smith: Just Fly Performance Podcast, Podcast| ByMark Hoover

Hansen

Derek Hansen is a recognized expert in high-performance speed development training. Coach Hansen began working with track and field athletes in 1988 and has since expanded his internationally renowned consultation services to include athletes in all sports. He has trained top performers in the world, including Olympic medalists, world record holders, Canadian National team athletes, and professional athletes from the NFL, NBA, MLS, and NHL.

Hansen currently holds the position of Neuromuscular Training and Return-to-Play Coordinator for Performax Health Group in Burnaby, BC, Canada. He is a NSCA Certified Strength and Conditioning Specialist and was the NSCA Provincial Director for British Columbia from 2006 to 2010. He is also an NCCP Level 3 Track and Field Coach – Sprints and Hurdles Emphasis and a NCCP Level 2 Olympic Weightlifting Coach.

Coach Hansen discusses some highly advanced principles of sports performance but successfully breaks them down into simple and effective principles for the listener. He talks about his philosophy and process of application in linear speed testing, sprint drills, general vs. specific strength, and bar speed monitoring.

In this podcast, Coach Derek Hansen discusses with Joel:

  • The value and application process of linear speed testing.
  • Commonalities between performance testing and what sport coaches are looking for on the field from their athletes.
  • The use of active and reactive speed drills.
  • Monitoring athletes to prevent training from negatively affecting performance in sport.
  • Using velocity-based training in the weight room and how it applies to sport.
  • Ideas on specific vs. general strength training for building speed and power.

Derek Hansen can be found at SprintCoach.com. You can also find him at SimpliFaster.

Podcast total run time is 55:23.

Keywords: linear speed, monitoring, track and field, speed testing

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