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As a high school coach, my role is not just about teaching skills, but also about conveying the reasoning behind our methods. This is a shift from the past—I grew up in an era where the question “why?” was met first with “because I said so” and then “just do it.” But now, as coaches, we have the opportunity to be more than just authority figures. We can be mentors who guide our athletes by helping them understand the ‘why’ behind our methods, making those athletes feel valued and integral to their own development.

It’s time to shift our perspective. Many modern high school athletes are seeking the ‘why,’ yet coaches at clinics—especially football coaches—are quick to label kids as “not the same as they used to be.” But what if this change is a good thing? Could a team of athletes who understand the ‘why’ behind the play call or the unilateral squat be better prepared to execute? Instead of focusing on the differences between generations, let’s embrace change. Let’s be confident in our ability to answer the question why? and empower our athletes with knowledge.

This article seeks to convey the meaning behind the pursuit of understanding, identify how understanding concepts translates to skill development, and encourage coaches to investigate how we communicate our programs. While many references are made to football coaches, athletes, or situations, the message’s applications are relevant to other sports coaches and the field of strength and conditioning as a whole. The article is divided into three sections:

1. Why we, as coaches, often neglect exploring the ‘why’ behind our methods.
2. What the research says about the importance of knowing and communicating our reasoning.
3. Practical methods for exploring our why and tips on integrating these communication tactics moving forward.

1. Digging Deeper into the ‘Why’

This may surprise some of my friends (heavy sarcasm), but I was habitually in trouble in my youth. I was sent to a small Christian school with a stringent set of rules. Being a natural troublemaker, this posed a problem at points in my academic career—that is, until I was asked not to return to that school and found my way to a public school. It wasn’t that I was innately a ‘bad kid’; I was just naturally inquisitive about the process. I needed to know the why behind everything. Not out of a sense of rebellion, but rather as a means of understanding so that I could better perform whatever the task or assignment.

I needed to know the why behind everything—not out of a sense of rebellion, but rather as a means of understanding so that I could better perform whatever the task or assignment, says @CoachDMullins. Share on X

Naturally, this made elementary math rather boring to me—2+2=4, 5×6=30, and so on—but when I found geometry, calculus, and physics, I flourished because I could rationalize the process. This wasn’t just in academics either. As a basketball player, I needed the why behind the weaknesses of the 1/3/1 defense. I wanted to know exactly where to attack when I was on offense and where other teams would try to attack us. As a lackluster athlete, this helped me for a time, but my natural gravitation to the why allowed me to flourish when I found coaching.

One of my favorite activities is sitting in the room with coaches who are talking shop. I love to listen to their reasoning for everything and reflect on our program. Early in my career, this carved out a deep connection between my processes and the reasoning behind each one. As I’ve been lucky to learn from some amazing coaches thus far in my career, I’ve realized that our ability to understand our reasoning and answer the question why? is one of the most powerful attributes in a coach’s arsenal—not only to develop our own systems, but in engaging the athletes we are entrusted with.

When I first took over the program in my current role, for example, players often expressed their desire to train heavier than prescribed. This stems from their association with football performance and the connection to maximal strength capabilities, but at the core, this is simply because this was the only way they had ever seen training done. My response would often be: “Why don’t NFL teams pay the competitors from the World’s Strongest Man competition to be their offensive and defensive line?” Through conversation, this began to flesh out the need for strength development for our athletes while at the same time communicating that strength is not the only attribute supporting high-level performance. Now, this is a reoccurring conversation in our program, but our athletes who realize the reasoning behind what they’re being asked to do have embraced the task and have seen the greatest reward because of the connection between the ‘what’ and the ‘why’.

Our athletes who realize the reasoning behind what they’re being asked to do have embraced the task and have seen the greatest reward because of the connection between the ‘what’ and the ‘why,’ says @CoachDMullins. Share on X

Across the country, football coaches are famous for answering the question of why? with some iteration of “we won a lot of games doing it that way.” This can often lead to the follow-up question: “I get that you won games running a 4-4 defense, but why did you choose to do it that way?” A quick glance at social media displays example after example, myself included, of coaches’ conversations where ego and feelings stand in the way of communication and learning.

We may often feel as if a coach is asking the question: “Why do you like ‘X’?” or generally disagreeing with a method as a personal attack or some arbitrary attachment to their own system. What about human nature connects us so deeply to the way we do things that the thought of altering or even questioning those methods brings thoughts of disdain or disgust? I’m not here to answer those questions, but let’s talk further about the science of why.

2. Reasoning, Motor Learning, and Skill Development

You don’t have to be a research nerd to understand the power of the ‘why.’ Industry leaders in the business world value understanding of practice and place communication of reasoning in high regard. In an article for Forbes, Stacy Pezold references several primary reasons that communicating a company’s why behind their practices better serves the organization:

1. An employee’s understanding of company practice leads to increased productivity and greater confidence for the employee in completing the task.
2. It casts a vision for the company and promotes critical thinking and innovation.
3. The better an employee knows the why behind the methods, the more likely they are to align with the company’s vision and take ownership of their work.

Would you like a team of athletes who are more bought into the vision and what you are asking them to do? Explain the why.

This may seem obvious when working in the corporate world, but that has nothing to do with athletics. Or does it? Sports are one of the only places within society that continuously challenge the limits of our physical, mental, and psychological states. This consistent challenge of limits leads to the dynamic nature of sports performance. As these limits have been challenged, research has focused on how to better push the proverbial ceiling on performance. One of the primary sports psychology or mental components of performance comes in the form of anticipation.⁴ This often manifests in the coach’s office as comments like “he just always knows where to be,” “she’s never flustered,” or “that kid always seems to be one step ahead.” Increasing an athlete’s ability to anticipate what is coming is a significant marker for increased performance capability.

Athletes who better grasp the entirety of their task have a higher likelihood of expressing greater perceptual-cognition relationships. Perceptual cognition is the ability of an individual to “capture, process, and actively make sense of the information that our senses receive.”¹ This means that the more effectively an athlete or coach understands the why, the easier it is for the athlete or coach to pick up on an external stimulus, filter the stimuli in terms of the threat level to the task, and streamline the response, whether physical or mental. An example of this is the better understanding an offensive tackle has of the concept of wide zone or outside zone, the greater the likelihood the athlete will be able to adjust to a walked-up outside linebacker to the play side. Increasing the understanding of why increases the individual athlete’s ability to execute.

Athletes who better grasp the entirety of their task have a higher likelihood of expressing greater perceptual-cognition relationships, says @CoachDMullins. Share on X

The same can be said of coaches. Understanding the meta-cognitive impact on our ability to implement the program frees coaches to improve their ability to implement the programs we build. Practically speaking, the better an assistant S&C coach understands the reasoning behind the exercise selection, volume and intensity protocols, or the other training variables, the more effectively they will coach the program—even if they were not the one who wrote it.

The better our ability to understand the ‘why’ behind our methods and communicate that reasoning, the more significant the impact our methods will have. Communicating the connection between exercises or methods and on-field performance can empower our athletes and help avoid conflict or misunderstanding before athletes inevitably ask: “Why are we doing this?”

3. Practical Steps to Embracing ‘Why’

When high school teachers are asked about the markers of a successful high school education, many mention that they want to develop critical thinkers capable of making their own decisions. While this is a valid goal of the secondary education system, are we really fostering this in our classrooms, weight rooms, and film rooms? We’ve established the potential benefits of increasing understanding from athletes and fellow coaches, but what are some practical methods to accomplish this?

In his book How to Become a People Magnet, Marc Reklau gives readers tips for improving communication and attracting people toward a common goal. One of the 62 lessons he proposes is #9: It’s what they want, not what you want. In the related chapter, he states: “We have to speak their language, use the words they would use, and talk in terms of what they want.”

I will be the first to acknowledge that I don’t understand the current teenage/TikTok vocabulary. Reklau is speaking less literally—he’s not saying we must speak the same diction as our audience, but more that we must use our words to connect to that audience’s soul, purpose, and drive. Equating our methods to their physical, performance, and team goals will increase the buy-in we will likely receive. An example of this could be speaking to the soul of most 14-to 18-year-old boys by programming curls, shrugs, and other pump-chasing exercises as a tradeoff to buy equity in what we need down the road. No one I know loves to do the Cossack squat, and I mean no one. But there are many benefits to our athlete’s development in doing them with attention to detail. When introducing the exercise, communicating the implications of the Cossack squat on player health and performance will likely increase the attention to detail with which the athlete executes their reps.

Teach the anatomy. At the most basic level, every coach knows (or should know), the basic gross anatomy required for performance regardless of the last time you stepped into a classroom. Take a few moments each day to educate your athletes about a muscle group they’re using, the energy systems of their sport, or how the spring ankle exercise impacts their sprint, jump, and change of direction ability. These little moments of education promote the athlete’s confidence in us as practitioners and communicate that we value their personal development. This fosters an atmosphere of discovery and empowerment in the weight room, meeting room, and practice field. Embracing the ‘why’ behind our methods promotes an environment where confidence, pride, and understanding are valued.

Take a few moments each day to educate your athletes about a muscle group they’re using, the energy systems of their sport, or how the spring ankle exercise impacts their sprint, jump, and change of direction ability. Share on X

The Final Challenge

To bring this thought full circle, I would argue that with many of the football coaches I referenced earlier who repeat “this is how we’ve always done it”…the method itself may not be wrong. And, the coach may not be wrong for implementing the method in question—it may be a valid reason for why all those games were won.

I would challenge those of us “new-age” coaches to craft our questions in a manner that does not seek to embarrass or call out other coaches. Is our intent actually to understand, or are we seeking to invalidate a method by exposing a lack of reasoning? This can be equally as alarming a practice as incorporating a method without a reason. We should strive to deeply understand our methods and communicate those methods to create a driven and aligned training and performance environment.

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

1. CogniFit. (2016, February 18). CogniFit. Perception- Cognitive Ability CogniFit.

2. Feraco, T., & Meneghetti, C. (2022). Sport practice, fluid reasoning, and soft skills in 10- to 18-year-olds. Frontiers in Human Neuroscience, 16.

3. Frömer, R., Stürmer, B., & Sommer, W. (2016). Come to think of it: Contributions of reasoning abilities and training schedule to skill acquisition in a virtual throwing task. Acta Psychologica, 170, 58–65.

4. Pezold, S. (n.d.). Paycom BrandVoice: 4 Benefits You Gain When You Explain the “Why.” Forbes. Retrieved May 31, 2024, from

5. Williams, A. M., Ford, P. R., Eccles, D. W., & Ward, P. (2010). Perceptual-cognitive expertise in sport and its acquisition: Implications for applied cognitive psychology. Applied Cognitive Psychology, 25(3), 432–442.

Single leg training is here to stay—the benefits of how it can help improve stability and strength outweigh any misconceptions people may have. Some veer from single-leg methods as they require more coordination, stability, and time.

Single leg training is here to stay—the benefits of how it can help improve stability and strength outweigh any misconceptions people may have, says Mike Over. Share on X

For these types of training, the landmine is an amazing tool that can be the best investment for younger, developing athletes as it aids in rotational strength, speed, and versatility. You can even get creative like I do here and add attachments that can better serve your sports needs and demands.

The ease of use and vector angle at which most exercises start from allow for a safer setup and the ability to be explosive when needed.

1. Landmine RDL

If you are prioritizing glute work with your athletes, this version of the landmine RDL can work to help build more muscle without sacrificing the poor genetic coordination that may have been passed down to them.

Video 1. As an added bonus, this version can target some hips because of the landmine and can clear up pesky low back injuries.

The setup

1. Start with being lined up parallel to the landmine, as we will be doing more of a contra-lateral movement with the load coming from the inside while you hold the end handle on the outside.
2. From here, you will use larger plates and grab the plate with the inside hand for added stability.
3. Descend with a hinge, keeping a slight bend in the knee while you shoot your hips backward until you can’t bend more without rounding the back and losing tension on the glutes and hamstrings.
4. Return to the starting position and repeat.

Why it works?

1. Adding stability to a movement can increase its ability to build muscle. Adding the grip with the hand will allow you to load heavier, without the limiting factor of your balance being the issue.
2. The landmine allows you to progressively overload more than dumbbells, which can get awkward as you get over 80+ lbs per arm.
3. There is a slight horizontal vector component with the landmine—you can lean inwards and bias the hips as well, which can give you even more bang for your buck.
4. The setup is one most can use in a garage without needing access to a gym

Programming suggestions

1. Use as an auxiliary exercise after heavier squats or deadlifts.
2. Stick to rep ranges of 6-8. Any more makes it much easier to lose form and risk injury.
3. Cycle in on lower body days or pull days in 6-8 week blocks.

2. Landmine Lateral Lunge

Next, the lateral lunge is an exercise many coaches and athletes neglect. It’s hard, uncomfortable, and you can’t load heavy, so it strips the ego out of the lift. The movement does, however, have a massive benefit in terms of the muscles worked:

• Quadriceps
• Gluteal Muscles
• Hamstrings
• Abductor Magnus (inner thigh)
• Vastus Medialis Obliquus (VMO)

The lateral lunge also includes many proprioceptive benefits, starting with:

• Helping the body become resilient to odd movements and positions outside the sagittal plane.
• Increasing quad, glute, and hip strength.
• Stabilizing the spine and improving posture.
• Improving balance and coordination.
• Regaining strength coming back from an injury.

Video 2. Having strong hips isn’t just for show. They help you develop a bulletproof body that’s a powerhouse when it comes to squatting and deadlifting. You can watch both of those core lifts increase from working on this landmine variation.

The setup

1. Start standing, holding the landmine in the top position with your body leaning in towards the plate at your chest, core tight.
2. Step to the right a few feet with your right leg, taking a relatively large step.
3. Land, keeping your left leg slightly bent to allow more range for your working leg, bend your right knee and push your butt back, lowering slowly.
4. Lower as far as you can comfortably, aiming to get thigh parallel to the ground. Then explosively drive up and to the left, driving back to a standing position.
5. Do 3 sets of 6-10 reps per side.

Why it works?

1. It’s not as awkward feeling.
2. You can lean IN towards the plate, allowing you to shift a majority of the weight on the working leg while keeping better balance and being able to load heavier.
3. You can get a deeper stretch reflex from the muscles worked by the vector angle, allowing more angled flexion of the hip and knee.

In a typical side lunge, you’ll step one foot out at your side, then sink your hips back and bend your knee to lower your butt to the floor. As you lower to the floor, you’ll keep your opposite leg straight.

However, in this version you are bending both knees to allow for more depth in the lunge and the working leg is the one closest to the landmine. You can “feel” by placing more weight on that leg to make it do most of the work and it can fire up high threshold motor units in the hips to create more dynamic stability around the joint.

3. Landmine Row to RDL

Next is a favorite of mine for a combination move. These often get a bad rep because of their limitations with load and exercise selection, but I find this one to be stellar for many reasons.

Video 3. For hypertrophy, this is not a best friend. But for athlete or gym goers looking to improve intramuscular coordination, balance, and posture, this can be your next ticket to success.

The setup

You can combine the movements by doing a single leg RDL right into a row or, as shown above, I like doing the row first, then finishing off the legs on the single leg Romanian Deadlift last.

Why it works?

1. Isometrics work to build tendon resiliency and improve motor control, which are essential for a developing athlete.
2. Posterior chain work is a prime need for athletes in general and this variation has a “pre-fatigue” set in by starting out with the isometric, so the load goes a long way since you are limited by what you can row.
3. This variation also strengthens hips as the landmine allows a more focal vector plane to be able to shift your bodyweight towards the midline, another added benefit that will be quick to neutralize or prevent injuries from occurring.

4. Landmine Skater Lunge

This is a unique exercise I find very beneficial for hockey and any sport requiring frontal plane movement.

Video 4. This exercise will engage more of the hips and psoas region to make a powerhouse of a posterior sling, which controls rotation, stability, and strength of the lumbar spine.

The setup

The setup is key, where you have to position the end of the bar in the crock of your elbow and have a lean in towards the anchor point.

From the starting position you simply descend back into a reverse lunge and return back to the start, where I find keeping tension on the working leg crucial for overall hypertrophy. Key points:

1. Lean IN towards the anchor point, roughly 60 degrees from parallel.
2. Place the end of the bar in the crook of your elbow and push your weight against the inside of the plate.
3. Keep tension on the working leg as you perform repetitions, with a good guide being in the 6-10 range.

Use this as an accessory exercise to your deadlift day and watch your unilateral strength and stability on the field improve.

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

Shopping, traveling, socializing, eating, sleeping, and leisure exercising: the advent of digitalization has permeated virtually every aspect of modern life. This impact extends not only to our everyday routines, but also to high-performance sports across all levels, including high school and university sports. Digitalization has become deeply ingrained in these athletic settings, showcasing its transformative influence on optimizing human performance and pushing the boundaries of athletic achievement. One notable area of athletic development appears to be trailing in terms of digitalization, however, and that is resistance training.

Looking out on the sports field, GPS systems have revolutionized how coaches and sports scientists monitor athletic capacities and performance, offering a vast array of digitalized metrics, from speed and distance to heart rate variability and associated derivatives such as player or training load. Video analysis tools, meanwhile, have become crucial assets by offering a comprehensive perspective on athletes’ actions, opponents’ strategies, and team dynamics. These tools allow coaches to digitally capture, review, and analyze footage from training sessions, scrimmages, and competitive matches with unprecedented detail and precision.

Even traditional pen-and-paper methods like wellness questionnaires have largely shifted to digital platforms. This transition enables real-time insights into athletes’ physical and mental states, offering coaches and support staff quick and useful insights for adjusting training sessions “on the go.”

In weight room settings today, however, resistance training monitoring still predominantly relies on traditional methods supplemented by occasional manual tracking. Coaches and athletes often use pen-and-paper methods or spreadsheets to record “key metrics,” such as sets, reps, loads lifted, and exertion experienced during strength and power training sessions. Additionally, direct observation and feedback from coaches play a vital role in assessing form, technique, and exertion levels.

While some advancements in technology may be incorporated—such as accelerometers, linear position transducers, and cameras—the core of resistance training monitoring remains rooted in established practices. This reliance on traditional methods highlights an area where further integration of digital tools and innovations could enhance the efficiency and effectiveness of resistance training programs in athletic development.

Optimizing Resistance Training Monitoring and Prescription With Barbell Velocity

A primary method of digitalizing resistance training in athletic settings is through monitoring barbell velocity. Indeed, using barbell velocity to monitor and prescribe resistance training falls under the umbrella term velocity-based resistance training—a training methodology that is not so novel anymore, with dozens of research articles coming out yearly and showcasing its utility in real-world settings.¹

By utilizing tools such as accelerometers with associated smartphone applications, coaches and athletes can capture detailed data on barbell velocity in real time. This is important, as barbell velocity can be utilized in at least four different ways to optimize performance and help coaches make better-educated training decisions.¹

Barbell velocity can be utilized in at least four different ways to optimize performance and help coaches make better-educated training decisions, says @JukicIvan. Share on X

1. By continuously tracking barbell velocity during workouts, coaches can assess athletes’ daily readiness to train. More specifically, fluctuations in movement velocity may indicate variations in fatigue levels or recovery status.^1,2 This information enables coaches to adapt training loads and volumes in real time to match individual readiness levels, thereby optimizing training adaptations and minimizing the risk of overtraining or underperformance (i.e., loads are higher or lower than they “should be” on a given day).
2. By providing augmented velocity feedback, athletes can refine their execution of each repetition to maximize training effectiveness. Research has shown that kinetic and kinematic outputs are significantly enhanced with barbell velocity, increasing by approximately 8.4% when feedback is provided during resistance training.³ Acute improvements in motivation, competitiveness, and muscular endurance have been reported to occur with augmented velocity feedback.³
3. Real-time monitoring of barbell velocity provides athletes with objective feedback on their exertion levels during resistance exercises. Movement velocity during resistance training can be used to predict how many repetitions athletes are capable of doing in a given set^4,5 and how many repetitions they have left in reserve after completing a set^6,7 without asking athletes a single question. This allows for greater control of a training stimulus and, hence, better fatigue management, which can have implications for recovery strategies.
4. Tracking barbell velocity in real-time allows coaches to quantify neuromuscular fatigue induced by each set and assess the rate at which fatigue develops during a given workout.^8,9 By analyzing changes in velocity over successive repetitions or sets, coaches can identify patterns of fatigue accumulation and adjust training variables accordingly to manage fatigue and optimize performance outcomes. This precise monitoring of neuromuscular fatigue dynamics enhances the effectiveness of resistance training programs, promoting efficient recovery and long-term athletic development.^10,11

With all this data, coaches can make informed decisions regarding training load, volume, and recovery strategies to optimize long-term athletic development while minimizing the risk of unnecessary stress or potential injury. Furthermore, the digitalization inherent in the velocity-based approach to resistance training enables the seamless integration of historical training data. This capability allows coaches to track athletes’ progress over time and tailor training prescriptions accordingly.

By leveraging digitalization in resistance training monitoring, coaches can enhance the efficiency, effectiveness, and sustainability of training programs, ultimately empowering athletes to realize their full potential.

The Future of Velocity-Based Resistance Training is Versatility

Despite the well-researched benefits of the velocity-based approach to resistance training and the inherent digitalization it entails, its widespread implementation still lags behind popular technological advancements like GPS systems. There are several reasons why this might be the case.

Despite the well-researched benefits of the velocity-based approach to resistance training and the inherent digitalization it entails, its widespread implementation still lags behind popular technological advancements, says @JukicIvan. Share on X

For instance, the suitability of existing velocity-based monitoring devices for a wide range of resistance exercises is a concern. Many devices are designed primarily for barbell movements, limiting their applicability to other types of resistance exercises, such as body-weight exercises or machine-based workouts. Similarly, many velocity-tracking devices focus solely on velocity metrics, which may not be seen as a justifiable purchase. In this regard, having additional features such as barbell path analysis, along with rotation and inclination tracking, could provide coaches with insights into movement mechanics and technique efficiency during resistance exercises.

Furthermore, the weight and bulkiness of some devices may impede athletes’ movements or limit their versatility, rendering them impractical for certain training scenarios. Coaches may also hesitate to adopt velocity-based training due to the perceived complexity of integrating yet another piece of technology into their toolbox. This reluctance may stem from the fact that coaches are already utilizing other technological tools, such as optical measurement systems or flywheel machines, each requiring its own software and protocols. Thus, the challenge lies in seamlessly integrating a velocity-based approach to resistance training into existing training methodologies without overwhelming coaches or justifiably disrupting established workflows.

A solution to these issues can be a versatile device like Enode, an accelerometer-based technology. This compact, wireless device offers comprehensive monitoring capabilities and movement analysis features across a wide range of exercises, including free-weight, body-weight, and machine-based movements. Furthermore, its compatibility with other commonly used modalities of training, such as flywheel machines and jumping exercises, provides coaches with a holistic view of training data regardless of the training modality employed in the weight room.

By consolidating all data streams into a single software platform, coaches can easily monitor and analyze training progress across different exercises and modalities using Enode, facilitating informed decision-making and personalized training interventions. This integrated approach to performance monitoring has the potential to streamline coaching workflows, optimize training outcomes, and foster long-term athlete development. Therefore, the integration of accelerometer-based technology such as Enode in the weight room could represent a significant leap forward in overcoming the obstacles associated with digitalization in resistance training, offering a promising avenue to augment performance monitoring and advance athlete development over time.

By consolidating all data streams into a single software platform, coaches can easily monitor and analyze training progress across different exercises and modalities using Enode, says @JukicIvan. Share on X

In considering the overarching trend of monitoring training loads and our increasing reliance on it, particularly through GPS data, it begs the question: are we truly capturing the full spectrum of training stressors, particularly those inherent in resistance training?

While GPS technology offers valuable insights into athletes’ external workload, the absence of comprehensive monitoring of resistance training could leave a significant gap in our understanding of the overall training load experienced by athletes. Given the pivotal role of resistance training in many athletic development programs, ensuring proper monitoring of this component is imperative. As such, integrating accelerometer-based technology for comprehensive resistance training monitoring becomes not only desirable but essential for a more holistic and informed approach to athlete management and performance optimization.

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

1. Weakley J, Mann B, Banyard H, McLaren S, Scott T, Garcia-Ramos A. Velocity-based training: From theory to application. Strength & Conditioning Journal. 2021 Apr 1;43(2):31-49.

2. Banyard HG, Nosaka K, Vernon AD, Haff GG. The reliability of individualized load–velocity profiles. International journal of sports physiology and performance. 2018 Jul 1;13(6):763-9.

3. Weakley J, Cowley N, Schoenfeld BJ, Read DB, Timmins RG, García-Ramos A, McGuckian TB. The Effect of Feedback on Resistance Training Performance and Adaptations: A Systematic Review and Meta-Analysis. Sports Medicine. 2023 Sep;53(9):1789-803.

4. Miras-Moreno S, Pérez-Castilla A, García-Ramos A. Lifting velocity as a predictor of the maximum number of repetitions that can be performed to failure during the prone bench pull exercise. International Journal of Sports Physiology and Performance. 2022 Jun 14;17(8):1213-21.

5. Jukic I, Helms ER, McGuigan MR. The fastest repetition in a set predicts the number of repetitions completed to failure during resistance training: The impact of individual characteristics. Physiology & Behavior. 2023 June 1;265:114158.

6. Jukic I, Prnjak K, Helms ER, McGuigan MR. Modeling the repetitions‐in‐ reserve‐velocity relationship: a valid method for resistance training monitoring and prescription, and fatigue management. Physiological Reports. 2024 Mar;12(5):e15955.

7. Pérez-Castilla A, Miras-Moreno S, Weakley J, García-Ramos A. Relationship between the number of repetitions in reserve and lifting velocity during the prone bench pull exercise: an alternative approach to control proximity-to-failure. The Journal of Strength & Conditioning Research. 2023 Aug 1;37(8):1551-8.

8. Sanchez-Medina L, González-Badillo JJ. Velocity loss as an indicator of neuromuscular fatigue during resistance training. Medicine and science in sports and exercise. 2011 Sep 1;43(9):1725-34.

9. Jukic I, Castilla AP, Ramos AG, Van Hooren B, McGuigan MR, Helms ER. The acute and chronic effects of implementing velocity loss thresholds during resistance training: A systematic review, meta-analysis, and critical evaluation of the literature. Sports Medicine. 2023 Jan;53(1):177-214.

10. Pareja-Blanco F, Sánchez-Medina L, Suárez-Arrones L, González-Badillo JJ. Effects of velocity loss during resistance training on performance in professional soccer players. International journal of sports physiology and performance. 2017 Apr 1;12(4):512-9.

11. Pareja-Blanco F, Villalba-Fernández A, Cornejo-Daza PJ, Sánchez-Valdepeñas J, González-Badillo JJ. Time course of recovery following resistance exercise with different loading magnitudes and velocity loss in the set. Sports. 2019 Mar 4;7(3):59.

There are many disparate factions throughout both the strength and conditioning and track and field coaching professions. The role that heavy barbell strength training plays in the development of speed for competitive sprinters and jumpers is among the most contentious topics and inspires further divisions. Even in the age of endless data, a battle rages on between coaches who insist that lifting heavy weight on big compound movements is critical to the development of speed, and those who believe that traditional strength training makes athletes slower.

Truth is often difficult to nail down, especially when there are examples of athletes who get faster as they get stronger as well as those who get slower as they get stronger. To get to the bottom of it, let’s dismantle some of the most common claims disseminated by those who downplay the role of traditional strength training for speed athletes.

A battle rages on between coaches who insist that lifting heavy weight on big compound movements is critical to the development of speed, and those who believe that traditional strength training makes athletes slower. Share on X

Four Common Claims Against Heavy Strength Training for Speed Development

While none of these claims are without some merit, there are some misconceptions that fuel anti-lifting sentiment that are worth addressing:

1. Peak strength is irrelevant because it takes too long to generate when ground contacts during sprinting can be under .1 seconds.
2. The speed of heavy lifting is slow, so it trains your body to move slowly. If you lift, it should be light and fast.
3. Lifting heavy weights will add too much muscle, and the extra weight will slow you down.
4. Lifting weights makes you sore and tired, which prevents athletes from being able to achieve high speeds in practice.

Some coaches prevent all or most strength training because of the negative impact that some methods or styles of training can have on sprint performance. With a more nuanced view of how to attack the weight room, we can dismantle these claims to integrate heavy lifting into a comprehensive training plan to improve speed.

Some coaches prevent ALL or MOST strength training because of the negative impact that SOME methods or styles of training CAN have on sprint performance, says @MatClarkansas. Share on X

Claim #1: Peak strength is irrelevant because it takes too long to generate when ground reaction forces in sprinting are applied in under 1/10^th of a second.

One area both camps agree on is the importance of force in creating speed. The disagreement then lies in what training methods are best for increasing the magnitude of force production within the time and technical constraints of sprinting.

Force and Speed

When it comes to speed, force production is critical. It is a well-documented phenomenon that force applied to the ground is a key distinction between elite and sub-elite sprinters. This has to do with both the ability to produce force rapidly, as well as how technically efficient the athlete is at applying the force to the ground. Ground reaction forces for elite sprinters can exceed six times bodyweight on ground contact once they reach top speed. For a 170lb sprinter, that’s 1020lbs, or 4,500 Newtons of force that the body must apply to the ground that is then applied back to the body to propel it down the track.

Many coaches who argue against heavy strength work make the case that since peak strength generally takes .3-.5 seconds to generate in most barbell movements—and these enormous ground reaction forces have to be applied during ground contacts that are less than .1 seconds—peak strength really isn’t all that important because there isn’t enough time after the first two steps out of blocks (when ground contacts are longest) to generate that level of force. So, while increasing strength could help with initial acceleration, it does little for top speed.

It’s true that peak force production on heavy barbell movements takes longer to produce than what ground contacts permit. But attempting to mimic in the weight room the same time constraints that are present during sprinting is to misunderstand the way increased strength contributes to speed.

Attempting to mimic in the weight room the same time constraints that are present during sprinting is to misunderstand the way increased strength contributes to speed, says @MatClarkansas. Share on X

Conventional strength training helps raise the ceiling for force production, and as long as it is performed alongside effective sprint training, the increase in force production is occurring in parallel with the requisite sprint training that serves to improve the efficiency and speed of force application.

The time constraints are true, but one way to look at this problem is that you are only capable of exerting a certain percentage of your force capacity in less than 1/10^th of a second. As your capacity rises, so too does the absolute value of the same percentage that can be applied in the same time. In other words, there is a downstream effect of strength wherein higher levels of force can be applied within the same timeframe. So as strength improves, so too can the amount of force applied to the ground in under 1/10^th of a second.

Claim #2: The speed of heavy lifting is slow, so it trains your body to move slowly. If you lift, it should be light and fast.

It is true that the velocity of a movement decreases as the weight on the bar increases. If weight is added continuously, eventually everyone will reach a point at which velocity = zero and the weight cannot be lifted. Most athletes tend to reach their maximum intensity on movements used to improve strength like deadlifts, squats, presses and their variations at an average velocity of around .3 meters/second.

Compare this velocity to lighter ballistic movements like jumps that can have peak velocities near 3 meters/second, and we see that the jump is going to be much closer to the speed of limb movement during sprinting than lifting heavy weight under a bar will be. The assumption is that low-weight, high-velocity movements should replace heavy strength work for speed development because they are closer to the limb velocities of sprinting.

Superficially this is a logical conclusion, but the truth is that slower velocities at higher intensities don’t necessarily train you to move slower when you sprint. In fact, it can have the opposite effect when performed appropriately. This is because of the sequential nature of motor unit recruitment. Motor units are recruited to perform work based on the work demand. This selection process differentiates between low-threshold motor units (LTMU), which are called upon for most daily activities and comprised of a higher percentage of slow-twitch muscle fibers, and high-threshold motor units (HTMU), which are only called upon when the forces required for movement reach a certain force threshold. These HTMUs tend to be made up of a higher percentage of fast-twitch muscle fibers, which have a higher contractile velocity, force output, and contribute to greater sprint speeds.

So even though movement typically slows down as the intensity increases, there is a higher demand on the working muscles, and the nervous system signals those HTMUs into action. In this scenario, slow movement recruits fast twitch fibers. An important caveat is that the intensity must be high enough that weight moves slowly despite trying to move it fast. Intent is a critical component. Intentionally moving light weight slowly will not force the recruitment of HTMUs in the same way.

If high intensity movement is practiced regularly, the neurological connections that are formed become more accessible when performing other movements like sprinting and jumping, allowing athletes to express higher levels of force within the time and technical constraints of specific training.

If high intensity movement is practiced regularly, the neurological connections that are formed become more accessible when performing other movements like sprinting and jumping, says @MatClarkansas. Share on X

The second part of this claim—that lifting should always be light and fast—can be problematic too. Light and fast movement can have their place in athletic development. But trading heavy lifting for light and fast barbell movements under the guise of it being more transferrable is misplaced. Some higher-velocity movements—like light Olympic lifts and speed squats or presses—can train athletes to decelerate at the end of the range of motion in order to control the bar. This deceleration can train athletes to slow down during a phase of the movement where they should be trying to move as fast as possible.

To avoid deceleration, the solution is to turn these movements into a ballistic variation by either adding weight (Olympic lifts), throwing the bar, leaving the ground, or adding accommodating resistance with bands or chains. These all have merit within a program too, but we don’t have to choose between lifting heavy and ballistic training. The two can co-exist within a training program. However, turning everything into a ballistic movement in the weight room runs the risk of overtraining the same qualities that are often addressed in practice between sprinting, plyometrics, and throws. Spending time on the other end of the force-velocity curve developing max strength can help raise athletes’ force-producing capacity that can be expressed within the time constraints of ballistic training.

Claim #3: Lifting heavy weights will add too much muscle, and the extra weight will slow you down.

While there is truth to the idea that athletes can eventually reach a point where extra body weight can negatively impact speed, and there is a correlation between strength and size, there is more to the story when it comes to lifting heavy, building muscle, and improving speed.

Let’s start by looking at the first claim in that statement: will lifting heavy weight add muscle? Here are a few things we know about muscle growth, or hypertrophy, and training that leads to it:

• All other factors being equal, a muscle with a greater cross-sectional area is capable of generating more force than one with less.
• Even though strength and size are related in this sense and can increase simultaneously, they are different qualities that can be targeted separately through various training methods.

Strength is not just a function of cross-sectional area of a muscle. It is also related to neurological factors like motor unit recruitment and motor control. So even though more cross-sectional area can mean increased strength, it is also possible for two muscles with similar cross-sectional areas to have significant differences in the levels of force they can generate. By avoiding training that stimulates muscle growth and focusing on methods that target neurological adaptations, we can limit the stimulus for hypertrophy while still reaping the rewards of improved strength as it pertains to sprint performance.

Building Muscle 101

To build muscle, training must induce muscle protein synthesis (MPS). This can be done through a variety of training methods that work through several primary, MPS-triggering pathways. Methods that emphasize mechanical tension, metabolic fatigue, and muscular damage while training close to failure tend to stimulate MPS through the activation of mTOR, a key regulator of muscle growth.

For sprint and jump athletes who want to get stronger without getting bigger, the key is to minimize exposure to methods of training that emphasize tension, fatigue, and damage. This can be done while continuing to train under heavy loads on large compound movements for most of the competitive season while keeping volume very low. The big compound strength movements, like squat, bench press, deadlift, and their variations, as well as movements that target power like Olympic lifts, can be trained consistently between 80-90% of 1 RM, or whatever other method is used to track intensity like RPE or VBT.

For sprint and jump athletes who want to get stronger without getting bigger, the key is to minimize exposure to methods of training that emphasize tension, fatigue, and damage, says @MatClarkansas. Share on X

Keeping total volume under 10 working reps (ex: 4×2, 3×3, ramp up to heavy singles) at those intensities keeps a few reps in reserve, allowing athletes to target neurological adaptations via high threshold motor unit recruitment without creating the stimulus for hypertrophy.

One of my favorite methods is simply ramping up using singles or doubles to a top set of 1 at 85-90%. While muscles will still create high levels of tension, producing it in short spurts generally doesn’t create enough sustained tension or metabolic fatigue to initiate significant protein synthesis. By adding in a rapid eccentric component for movements like squats and presses, or removing it altogether in some cases like pulling from the ground and dropping the weight, there isn’t enough microtrauma to induce significant muscle protein synthesis either. The result is frequent recruitment of high threshold motor units to perform high intensity work without creating the conditions for significant hypertrophy.

Now that we know it’s possible to get stronger without getting bigger, let’s examine the second element of the claim: will extra body weight slow you down?

The Paradox of Muscle Mass

Body weight is a critical consideration for sprinters. All other factors being equal, if two bodies with different weights apply the same force into the ground while sprinting, the lighter one is going to move faster because the force is being applied back to a lighter body. These are differences in relative force—the force generated compared to the mass of the body producing it.

But for much of an athlete’s career, there is an inverse relationship between speed displayed on the track and strength, power, and body weight. In other words, sprint times can decrease as strength, power, and body weight increase. In other words, increasing mass is sometimes necessary for an athlete to develop the strength and power needed to improve speed.

For evidence of this phenomenon, look at the starting line for the Olympic 100m dash final. Donovan Bailey, Maurice Green, Justin Gatlin, Usain Bolt, and Lamont Marcell Jacobs—the winners of the last seven Olympics in the 100m dash—don’t look to be lining up for the marathon, and they don’t look like those lining up for a high school state championship 100m final either. The guys running 9.5-9.8 seconds are almost always going to have more muscle mass. To use an automobile analogy, it is because the mass adds to the size of the engine, rather than adding passengers in the car.

Theoretically, if there were no limit to the strength athletes could acquire over time without adding muscle, they could continue chasing strength forever because their relative strength would also continue to rise. Unfortunately, every athlete will reach a point of no return—the body weight at which relative force production starts to decline as body weight increases, even as absolute strength continues to climb.

Consequently, speed athletes can’t increase mass in perpetuity. Those on the line in the Olympics may be heavier than high school sprinters, but they also aren’t usually mass monsters. This means gaining muscle isn’t the career suicide that many make it out to be, but it isn’t always a performance enhancer either. There is a sweet spot each athlete must find to optimize relative force production without interfering with the demands of sprinting.

Gaining muscle isn’t career suicide, but it isn’t always a performance enhancer either—each athlete must find the sweet spot to optimize relative force production without interfering with the demands of sprinting. Share on X

Claim #4: Lifting weights makes you sore, which prevents athletes from being able to achieve high speeds in practice.

When an athlete gets sore after a hard training bout, what they are typically referring to is delayed onset muscle soreness, or DOMS. DOMS is the result of a novel training stimulus due to sudden increases in tissue stress, which can stem from a variety of stimuli like volume, intensity, and range of motion. All these changes can create microtrauma, or damage, within an unprepared muscle. In addition to the changes in stimuli, it is typically accentuated eccentric movements that are the most likely to cause DOMS because of the amount of microtrauma that is created.

DOMs can impact speed on two levels:

1. The soreness itself can lead to restricted movement and lower force production that alters sprint and jump mechanics, preventing near-maximal speed from being achieved. If you want to improve speed, max or near-max velocity must be trained in practice. On this point, it is true that soreness can prevent high speeds from being achieved.
2. The microtrauma that causes DOMS can be a precursor to a more severe injury when the high force and speed requirements of sprint training create tension that exceeds the muscles’ diminished structural capacity due to this damage. These are often the conditions that lead to perhaps the most common injury among sprinters and jumpers—pulled hamstrings.

While the second half of this claim is true—soreness can prevent high speeds from being achieved—the anti-heavy lifting coaches often mistakenly blame heavy strength training for creating soreness. What gets ignored is that it is unlikely to cause soreness if it isn’t a novel stimulus. Consistency in training and regular exposure to high intensity movements is critical to avoid the likelihood of recurring or poorly-timed soreness.

The best course of action is to consistently perform movements that the athlete is familiar with in a training scheme that does not make large, sudden jumps in volume, intensity, or range of motion, and is purposefully arranged throughout a training week with consideration of what the priority is in practice. This means not randomly skipping weeks in the middle of the season. Eliminating exaggerated, eccentric training in-season, especially for hamstrings prior to high intensity sprint and jump sessions on the track, can be beneficial too. Fortunately, we can satisfy all these conditions and still lift heavy weight.

The best course of action is to consistently perform movements that the athlete is familiar with in a training scheme that does not make large, sudden jumps in volume, intensity, or range of motion, says @MatClarkansas. Share on X

Why The Bad Reputation?

Part of the reason heavy lifting gets a bad reputation as a tool for speed development is because of the perceived impact it has on the top-end speed of athletes in other sports—particularly American football and competitive powerlifting—who can get slower as they get bigger and stronger.

This is really an unfair comparison, as neither football players nor powerlifters typically emphasize technical sprint training or encounter top-end speed situations. Even in football, where speed is a valuable quality, acceleration and change of direction are more commonly trained in the sport than top-end speed.

Unfortunately, heavy lifting gets the blame for degrading speed in these two sports when it is likely increasing bodyweight combined with a lack of true top-end speed training that are the culprits.

Key Takeaways

• Increasing absolute strength can also improve the amount of force athletes are able to apply during brief ground contact times.
• Though heavy lifting is relatively slow, it can improve sprint performance by improving force production through increased motor unit recruitment.
• You can lift heavy weights without gaining significant muscle mass, provided volume is kept low.
• Muscle mass can often be a performance-enhancer for speed athletes.
• Soreness can be avoided in-season with consistent exposure to relatively high-intensity movements, avoiding accentuated eccentric movements, and maintaining only small fluctuations in volume, intensity, and range of motion.

The weight room can be a challenging realm to navigate when it comes to using it as a tool for speed development in sprint athletes. Like any training, there is inherent risk in strength training, and track coaches and athletes are notoriously hyper-aware of anything involving bodyweight, soreness, and slow movement. But keeping these ideas in mind can help mitigate risk and traverse this minefield of competing opinions to ensure that the weight room can be used as a tool to develop sprint performance.

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

As an entrepreneurial coach, your expertise and passion drive your business. However, navigating the complex landscape of liability insurance and contract management is crucial to protecting your practice and ensuring longevity.

With years of experience in the coaching industry and a Certified Strength and Conditioning Specialist (CSCS) certification, I have witnessed firsthand the challenges coaches face and the best practices that can help mitigate risks. This article will delve into the importance of liability insurance, key contract considerations, and how to structure these elements effectively.

Why Liability Insurance Matters

Liability insurance is a safety net that shields you from potential legal claims. It covers various risks, including bodily injury, property damage, and professional negligence. Without this coverage, a single lawsuit could devastate your finances and reputation.

Liability insurance covers various risks, including bodily injury, property damage, and professional negligence. Without this coverage, a single lawsuit could devastate your finances and reputation. Share on X

According to the American Council on Exercise (ACE), 35% of personal trainers have faced legal action at some point in their careers. This statistic underscores the critical need for robust liability insurance. Legal disputes can arise from various situations, such as a client getting injured during a session, misunderstandings about the services provided, or allegations of negligence.

Types of Liability Insurance

1. General Liability Insurance: Covers third-party bodily injury and property damage.
2. Professional Liability Insurance: Also known as Errors and Omissions (E&O) insurance, this protects against claims of negligence or inadequate work.
3. Product Liability Insurance: Essential if you sell supplements or fitness products, covering claims related to product defects or harm.

Example: Jane, a personal trainer, was sued after a client injured themselves during a session. The client was performing a box jump, but misjudged the landing and fell, resulting in a severe ankle sprain. Jane’s professional liability insurance covered the legal fees and settlement costs, saving her from financial ruin. This real-life scenario highlights the importance of having the right insurance coverage to protect against unforeseen incidents.

Choosing the Right Policy

When selecting a liability insurance policy, it’s crucial to consider the specific needs of your coaching practice. Research different insurance providers, compare coverage options, and read reviews from other coaches to ensure you choose a reliable insurer. Consult with an insurance broker who specializes in professional liability to get tailored advice and find the best policy for your business.

1. Research Providers: Start by researching insurance providers that specialize in professional liability for coaches. Look for companies with good reputations and positive reviews from other coaches.
2. Consult an Expert: Speak with an insurance broker who understands the unique needs of fitness professionals. They can help you find the right coverage and explain the terms of the policy.
3. Compare Policies: Compare the coverage options, premiums, and exclusions of different policies. Ensure that the policy covers all the potential risks associated with your coaching practice.

Speak with an insurance broker who understands the unique needs of fitness professionals. They can help you find the right coverage and explain the terms of the policy, says @trayner_dave. Share on X

Insurance Red Flags

While selecting a policy, be wary of the following red flags:

1. Excessive Exclusions: Policies that exclude common risks related to your practice can leave you vulnerable. For example, if a policy excludes coverage for injuries resulting from weight training, it might not be suitable for a strength coach.
2. Low Coverage Limits: Ensure the policy provides adequate coverage limits. Policies with low limits might not cover the full cost of a lawsuit, leaving you to pay out-of-pocket.
3. Lack of Tail Coverage: Tail coverage extends the policy’s protection beyond its expiration date for incidents that occurred during the coverage period. Without this, you could be unprotected once the policy ends.

Contract-Based Concerns

Contracts are the backbone of your business agreements, outlining the terms and conditions of your services. A well-drafted contract can prevent misunderstandings and provide legal protection.

Crafting Effective Contracts

I spoke with Anna Kate Tillison, a personal trainer, who emphasizes the importance of clear, concise contracts: “Within your contract, it’s crucial to outline every facet of the training arrangement, encompassing session schedules, financial terms, and protocols for cancellations.”

A comprehensive contract not only sets expectations but also protects both parties in case of disputes. It serves as a legal document that can be referred to if any issues arise, ensuring that both the coach and the client understand their rights and responsibilities.

A comprehensive contract not only sets expectations but also protects both parties in case of disputes, says @trayner_dave. Share on X
Key Elements of a Coaching Contract

1. Scope of Services: Clearly define what services you will provide. Be specific about the types of training, the duration of each session, and any additional services such as nutritional advice or online coaching.
2. Payment Terms: Outline the cost, payment schedule, and accepted payment methods. Specify if payments are due upfront, per session, or on a monthly basis, and include any late payment penalties.
3. Cancellation Policy: Specify the notice period required for cancellations and any associated fees. This helps manage your schedule effectively and ensures clients are aware of the consequences of last-minute cancellations.
4. Liability Waiver: Include a clause that limits your liability for injuries or other issues. This waiver should clearly state the risks involved in the training and that the client agrees to participate at their own risk.
5. Confidentiality Agreement: Protects sensitive client information. Ensure that personal data, progress records, and any private information shared during sessions are kept confidential.

Kate Jones, a strength coach and gym owner, includes a detailed liability waiver in her contracts, ensuring clients understand the risks involved and agree not to hold her liable for injuries sustained during training sessions. This proactive approach helps protect her business while maintaining transparency with her clients.

Drafting Your First Contract

1. Use Templates: Start with a standard contract template designed for coaches. Customize it to fit your specific services and business model.
2. Legal Review: Have a lawyer review your contract to ensure it complies with local laws and effectively protects your interests.
3. Client Communication: Clearly communicate the terms of the contract to your clients. Ensure they understand all clauses, especially those related to cancellations, payments, and liability.

Integrating Research and Coaching Insights

Staying informed about industry trends and legal requirements is essential. Regularly review publications such as the Journal of Strength and Conditioning Research and attend industry seminars to keep your knowledge up-to-date. This ongoing education helps you stay ahead of potential legal issues and provides the latest best practices for your coaching business.

For example, research from the Journal of Strength and Conditioning Research highlights the increasing importance of virtual coaching and the associated legal implications. Understanding these trends allows you to adapt your contracts and insurance policies accordingly.

Voices from the Field

Learning from experienced coaches can provide valuable insights into best practices. For instance, John Galloup, owner of LVL WOD gym, advises: “Consistently revisiting and refining your contractual agreements and insurance coverage can serve as a proactive measure against unforeseen legal complications.”

Networking with other coaches and participating in professional forums can also offer practical advice and shared experiences. This peer support is invaluable in navigating the complexities of liability insurance and contract management.

Networking with other coaches and participating in professional forums can offer practical advice and shared experiences—this peer support is invaluable in navigating the complexities of liability insurance and contract management. Share on X

Wrap-Up

Navigating the realms of liability insurance and contract management is vital for entrepreneurial coaches. By understanding the importance of insurance, crafting thorough contracts, and staying informed through research and peer insights, you can protect your business and focus on delivering exceptional coaching services.

Ensure your practice is secure. Review your insurance coverage and update your contracts today!

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

Velocity-based training (VBT) is growing exponentially at all levels of strength and conditioning, especially as reliable equipment becomes more available financially and analytics technology becomes more user friendly. Still, the data on athletics-wide use is limited, as nearly all published works are team or club level, as opposed to 13 sports teams in a single athletics department. However, the signs are currently present to see the full integration of using VBT athletics-wide at all levels of strength and conditioning both as feasible and viable.

While most research will emphasize methods, subject populations, and a slew of coding and analyses, this article will be more focused on our “real life” experience adopting VBT athletics-wide in a high school athletic setting and follow the course of:

1. Here is the gap in knowledge and the problem we identified.
2. Here is the information and interventions available to fill the gap and fix the problem.
3. Here is what we did and what worked for us, this is what did not work for us, and here is what we will adjust going forward.

We did not reinvent the wheel. Rather, we have just taken a different approach in an endeavor to make the wheel turn more efficiently. All in an attempt to keep it simple and transparent to move the field forward, instead of how elegant and complicated the topic can be made and challenging to replicate.

1. The Gap in Knowledge

We are very fortunate to have a strong support staff, including two athletic trainers, two full-time strength and conditioning coaches, and many coaches and athletes that are weightroom literate. We had what we believed to be a good handle on many aspects of strength and conditioning—so much so, that we scratched “strength and conditioning” and transitioned to “performance training.” Not that we reinvented that wheel, but more of an omen for a new, forward-looking mindset of developing and evolving into the future.

One aspect that was missing was while we felt our program to be effective at developing strong and well-conditioned athletes, we thought we could be more athletic and explosive overall. We came to this conclusion as we had solid performances on the field, but other teams seemed just a bit more explosive—so, we made the move to VBT to fill that gap to have strong, well-conditioned, and now optimally explosive athletes. 

What’s Out There to Address the Gap?

One key aspect that we could improve on was transitioning away from traditional strength and conditioning and evolving into a VBT program. We wanted to get better at moving and producing powerful, explosive movements that we could more accurately measure beyond one repetition or plyometric maxes and percentages.

We wanted to get better at moving and producing powerful, explosive movements that we could more accurately measure beyond one repetition or plyometric maxes and percentages, say @KyleSouthall1 & Summer Jones. Share on X

We trialed four different types of VBT and ultimately chose Vitruve due to the ease of use—both by athletes on the floor and for us on the coaching side in downloading and analyzing data, easy integrations into our athlete monitoring system, and price point. Thanks to many donors who believed in our vision and contributed on our annual day of giving, we were able to purchase 16 Vitruve Encoder Units, one for each weight rack in our main weightroom.

2. What We Did With What Was Available and What Worked for Us

The first thing we did was start small. We met with various entities, ranging from peer high schools to international level strength and conditioning coaches, performance staff, and sports scientists. We took in all the information and cooked it down to what we could handle with our resources and staff size.

What we quickly learned is that we could provide a great service to our athletes—all of them! We started with football and boys basketball as our experimental group. Delving into years of data, both objective and subjective, we boiled our foundation exercises down to 10 Key Performance Indicators (KPIs) that translate from the weightroom to the football field and basketball court. We took those and centered our training programs around maximizing their efficiency, using velocity-based metrics and scrapping maxes and percentages (see Table 1 below for the Top 10 KPIs that fit our situation the best).

Once we narrowed this down, we got to work using these exercises and their variations as the foundation of our performance training program. Our intention is to use VBT for two to four exercises each session in the weightroom (See Table 2 below for an example of our implementation and programming).

Key Context: For this workout, we had 16 racks of three to four athletes with a total of 68 athletes (four were rehabs with modified workouts). One athlete lifts, one or two rest/spot, and one does the auxiliary lift—then, rotate. This took 50 minutes to complete, including dynamic warm-up/primers, weightroom setup, workout, and clean up.

Once we felt good about the logistics and programming, we added volleyball, girls’ basketball, girls’ soccer, and boys’ soccer. We will continue to add sports until we get everyone who wants to be in the program fully integrated into the program.

One key thing that worked for us is to keep it simple and start slowly. Kids these days are very technologically savvy. Consequently, there was a minimal learning curve beyond becoming familiar with the program itself—but that time, one day, was very valuable in making it work smoothly. Another thing that worked out really well for us is creating leaderboards. The leaderboards brought out the competitive nature in our athletes and were instrumental in buy-in. We found multiple athletes in the weightroom between classes, etc., looking at leaderboards.

One key thing that worked for us is to keep it simple and start slowly. Kids these days are very technologically savvy. Consequently, there was a minimal learning curve beyond becoming familiar with the program itself. Share on X

What Did Not Work For Us

We had our share of aspects that did not work that were valuable learning lessons. Some are very simple, some very complex, and all valuable in the end.

1. We learned that while programming is important, it’s especially important in VBT. Our first day we planned to keep the workout the same as before, but measure two KPIs in a superset. Sounded great in theory…until we learned that moving the encoders and on the fly changing the programming was challenging. An easy fix: rearrange the order of super sets. Hindsight is often 20/20.
2. We ran into the technological issue of the program being on iPads at each rack but our analytic programs, such as SPSS and MatLab, being on HP systems. Our workaround for that was simply exporting the data into Google Sheets and creating the leaderboards referenced above.
3. The mass of data we get. On top of already having 80 Catapult Global Positioning System (GPS) sensors, injury epidemiology, and operational data, this system gave us a lot of data! Any given week at Briarwood, we max out an Excel sheet (roughly 1.05 million data points). In three years, we’ve collected 3.21 billion performance and medical related data points on 811 athletes. The first step is management—what is important? Luckily, we were able to see everything we needed to see from a coaches’ and athletes’ perspective in Google Sheets. That is a huge testament to the user-friendly upside of Vitruve.

Lastly, not so much what didn’t work for us, but rather something to help us going forward is identifying standards or baseline requirements within our performance training program. To be an athlete in “X” program within our athletics program, an athlete should be able to do W-strength, Y-mobility, Z-speed, and A-agility. Once the athlete can achieve these minimal standards, you “graduate” into the full-blown VBT program.

In the meantime, you address those deficiencies and work on foundations to allow you to safely experience the forces and other demands VBT places upon the body that are unique. We already have a similar process of teaching our young, junior-high-aged athletes the proper form, etiquette, and terminology, and we assess these before they are fully integrated into the performance program. VBT offers a more objective measure to a process that we institute starting in the seventh grade.

What’s Next for Briarwood and Velocity-Based Training

Now that we’ve found a system and it is working, we are in the wait part of “hurry up and wait.” Our plan is to let the system run for a month using boys’ basketball and football as our guinea pigs. Then, we’ll thoroughly evaluate all aspects of the program in respect to improvements, obstacles, and the wants, needs, and values of our stakeholders. Following that, we’ll repeat in three-month cycles, doing all we can to adjust and provide an elite service to our clientele.

Now that we’ve found a system and it is working, we are in the *wait* part of *hurry up and wait.* Our plan is to let the system run for a month using boys’ basketball and football as our guinea pigs, says @KyleSouthall1. Share on X

Like all good research, thus far we have more questions than answers in our time using Vitruve. For example, we have four years of very highly detailed injury data. How will VBT affect this aspect compared to traditional training over the next four years?

Another thing we have seen is asymmetry in single leg exercises using VBT as a measure. This is a promising technique we are exploring to be able to quantify asymmetries if force plates, motion capture, and other technologies are available. One more unexpected insight was how valuable it is for our advanced-phase rehabilitation athletes. We are able to prescribe exercises that expose them to more realistic athletic forces while keeping the loads in a safe range. Not that this is new—late-stage rehabilitations are, or at least should be, common in the weightroom. VBT allowed us to quantify a historically subjective aspect beyond weight on a barbell.

We’re learning the translational skills and tools that are preparing us for techniques and technologies that have not even been invented yet, say @KyleSouthall1 & Summer Jones. Share on X

Regardless, we feel that this will benefit our athletes, be a great learning tool for our students, coaching staff, and interns as we grow into the future of performance training. We’re learning the translational skills and tools that are preparing us for techniques and technologies that have not even been invented yet. Listen here for a brief overview of our adoption of VBT into training and a coach’s perspective on the shift.

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

Summer is a six-month strength and conditioning intern at Briarwood Christian Schools, where she assists in all aspects of the performance training program while finishing her Bachelors of Science degree in Exercise Science from Samford University. She has been instrumental in the development of programming and the implementation of Velocity-based training at Briarwood Christian Schools.