KillerAppsasaProgram

•  Press•  TRXWork•  Swings/Deadli:s•  GobletSquats•  LateralBandWalkswithWaiterWalk

•  AbWheel/TGU

80%ofWhatyouSHOULDdo…

•  ShouldcomefromAppropriate,Knowledgeable,TrustedAuthori@es.(ThetestistheMEDpoint;theywillpointonafaster,smoother,“easier”path)

•  Shouldcomefrom“WhattheBESTaredoing,”Deduc@veReasoning…andit’sgoingtobe“TorJllawithcheese,meat,andvegetables.”

Phenomenology

•  The“other”TenPercent.

•  ThisisyourExperience,yourIntuiJon.

•  But,youhavetoshareit!

BlindTasJng!

•  SaraWhite:85yearoldmasterofMaker’sMark

•  TwoBuckChucktasJngs

•  Basically:doyoulikeit?Good…getit!

ThisexplanaJoncomesfromSusanNorthway,Paul’smom

•  Thisishowyouactuallyimproveprograms

•  The10,000SwingChallenge

•  TheBig21Program•  The“le^er”youoweme(“Theycan’tallbegems,”“Don’tgetboredwiththebasics”)

The“Last”TenPercent

•  REALScience!•  Nota“TopForty”list(includeyournameandarJclesthroughout!)

•  Notsomethingsellingsomething

•  Notbasedonstonedcollegestudents“adhering”toaprogram

ThePhysiologyofStrengthTheodorHecnger,MD:

•  •Thecalvescanincreaseinstrength6%aweek;theglutes4%;thetriceps3%;andthebiceps2%.

•  •Menarestrongerthanwomen.Intests,somepartsofwomenare55%asstrongasmen(forearmextensors),butinthehipareaitrisesto80%.

•  •StrengthpeaksinthelatetwenJesandmaintainsforalongJme,andthengraduallydeclines,especiallyinuntrainedpopulaJons.

•  •It'seasiertotraininthesummer,andvitaminDmighthelpthat,too

•  •InjecJngTestosteroneseemedtomakeeverybodytrainbe^erforalongJme.

DeLormeandWatkins•  I945,TomDeLorme."RestoraJonofmusclepowerbyheavy-

resistanceexercises,”JournalofBoneandJointSurgery.

•  In300cases,hefound"splendidresponseinmusclehypertrophyandpower,togetherwithsymptomaJcrelief,"byfollowingthismethodof7-10setsof10repspersetforatotalof70-100repeJJonseachworkout.TheweightwouldstartofflightforthefirstsetandthengetprogressivelyheavierunJla10RMloadwasachieved.

•  1948and1951,theseauthorsnoted:•  "Furtherexperiencehasshownthisfiguretobetoohighandthatin

mostcasesatotalof20to30repeJJonsisfarmoresaJsfactory.FewerrepeJJonspermitexercisewithheaviermuscleloads,therebyyieldinggreaterandmorerapidmusclehypertrophy."

So…what?WhatdoIdowiththis?

•  First,lookforthefastest,simplestwaystoyourgoals.Findsomeonewhohasbeenthere!

•  Second,findoutwhatthebestandbrightestaredoinginyourfield.Dowhattheydo.Seriously.

Theother“20%”isimportant

•  Honestly,andthisisbig,finishwhateverprogramyoustart.THEN,perfectit!

•  Useresearchandsciencewisely.“Trustmomandgrandmafirst.”Watchforfads.Don’ttrytobestupid.

“Religion”means“ConnecJngtheLinks”

•  Basically,IamjusthandingonwhatIhavebeenhanded.

•  Itcanbesosimple:•  Strengthenwhatisweak

•  StretchwhatissJff•  Striveformasteryandgrace.

Goingfor“Whatyouknow”togecngeveryoneELSEtoknow

whatyouknow

TheArtofCoaching

MonologueANDDialogue

Soliloquy

AnuReranceordiscoursebyapersonwhoistalkingtohimselforherselforisdisregardfuloforoblivioustoanyhearerspresent.

GoalsecngTenBest/TenWorstListsBubbleexerciseA.P.E.Method•  AccepttheTruth(PerformanceTrumpsPracJce)

•  PracJceAppropriately•  Experience…ofOTHERs

MonologueandDialogue:Both!

MythosandLogos

Mythosisthe“Why?”Logosisthe“How?”QuesJon:Whichtechnique,MonologueorDialogueexplainsMythosorLogosbe^er?

Avoid“Either/Or”

OurJourney:CoachandClient/Athlete

UnconsciousIncompetence•  Youdon’tknowwhatyoudon’tknow.

ConsciousIncompetence•  Youknowwhatcanbedone,butyoucan’tdoit.

ConsciousCompetence•  Youthinkyourwaythroughtheprocess.

UnconsciousCompetence•  YouapplythetechniquesautomaJcally.

PirateMapforCoaches

1.  ConstantAssessment2.  ConstantUpgrading3.  IgnorePerfect4.  Thisisn’tMoral

Theology5.  EverythingWorks!6.  Achievingagoalversus

success

7.A:erthepeakisthecliff.8.Self-disciplineisafiniteresource.9.Fundamentalstrumpeverythingelse.10.Takeamomenttoappreciatethosewhowentbeforeyou.

Assignment

Dialoguethislist:Onepersontakestheodds,theothertakestheevens.Explain,withstories/exampleseachpoint.

Performance:FromActortoAthlete…orAthletetoActor

Actor:relaJvelynewword,fromthesamerootas“Doer.”Athlete:“tocontendforaprize.”

Performance…Winning!

CoachingtheEliteAthlete…andWhoisthat?

1.Theathleteisnolongeronasteeplearningcurve.Theathleteisnolongerimprovinginquantumleapsfromyeartoyearorseasontoseason.Li:s,forexample,nolongerdoubleovertwoyears.Improvementisslow.2.Theathletehasayear-roundapproachtoonesport.3.Theathleteusessomeformofintensetrainingcamporfocusedtrainingeachyear.4.TheathleteuseshighlevelsofstrengthtrainingbeforethecompeJJveperiods.Saveforli:ers,asstrengthlevelsgodown,performanceshouldimprove.5.Theathletehasmadeapersonalchoicetobeelite.

TheEliteCoach!1.Theelitecoachunderstandscost-to-benefitra@os.2.Theelitecoachunderstandsthatenoughisenough.3.Theelitecoachknowstocorrectthecorrectable.4.Theelitecoachunderstandsthatthecoachandathleteenthusiasm-to-energysplitis10totalunits.Forinstance,5/5,9/1,2/8.5.CEOtome:“YoumakethreedecisionsayearthatmaRer.”DE-CIDE!!!

StrategiesforWinning

“YouhavetobefastonyourfeetandadapJveorelseastrategyisuseless.”CharlesdeGaulle

“HoweverbeauJfulthestrategy,youshouldoccasionallylookattheresults.”WinstonChurchill

Basically,thereareSIXstrategies

TacJcalDecepJon

MismatchesandPlayingthePercents

InnovaJon

Leadership

PreparaJon