Published Articles

This page is a collection of my published articles on strength training for athletes. I will be adding to this page as I continue to publish more. You may also want to check out my blog for more thoughts and advice.

Increasing your maximum strength is one of the most productive things you can do for yourself. No matter your goals, scientific research has shown that increasing your strength produces greater benefits in terms of health and real world performance.

Go into a commercial gym anywhere, USA. You can bet your allowance that some where in the gym, someone will be doing the following: Bench Press Lat Pull Downs Curls Triceps Push Downs

Usually on Monday, and probably three sets of ten. Maybe followed with a 30 minute steady state aerobic activity. Their workout schedule may possibly be Monday-Wednesday-Friday. If this applies to you and you enjoy this routine, may the force be with you! At least you are working out and I applaud you.

I would suggest however, if you are following this watered down bodybuilding routine, you have probably spent a lot of time at the gym spinning your wheels. There is more than one way to work out. If you are bored and actually think you are training to get stronger, think about switching your workout and your fitness goals.

Use multiple training disciplines to maximize athletic performance. Simplify your approach, no gimmicks, no machines, just barbells, dumbbells, and body weight movements. Research performance enhancing disciplines, like Olympic lifting or power lifting. No matter your age, if you are training for a sport or just a weekend warrior, consider training with emphasis on developing maximum strength.

Pick exercises that will give you the most bang for your buck. My favorites: squat, power clean, bench press, deadlift, chins. Try something other than the 3 x 10 routine. One of my favorite authors, Jim Wendler has written a program called the 5-3-1 method. I have used this program for close to a year, with awesome results. Just so you know, I have been training 43 years, I started at age 20. Name a training protocol, and I have tried it. There are many fitness writers who do not even train. Always check out the training background on fitness authors.

Training for maximum strength is: 1. More Time - Efficient 2. More Useful In The Real World 3. Better For Your Health and Longetivity

Check out some of my favorite authors if you do not believe me. Here they are: Jim Wendler, Dan John, Eric Cressey, Dave Tate, and Jason Ferrugia. These guys have spent lots of time in the weight room and have real world experience, not to mention they are pretty entertaining and knowledgeable.

Strength and Honor Joe Ross

Ever watch world class sprinters run? Ever see any over-weight ones? Ever see ones that are not muscular? Notice the sprinter that comes in last, does he look over-weight and not muscular. Do you think he or she trains hard to finish last? What’s the deal here? Genetics? Didn’t pick their parents wisely?

In football, the saying goes “speed kills”. As coaches, we can make them stronger, but how do we make them faster. We want our athletes to become successful in whatever sport they choose, (hopefully more than one sport on the high school level), how do we help them improve their training to facilitate this improvement.

Professional coaches can draft their players. College coaches can recruit their athletes. High school coaches “pray for their players”. So, let’s “coach em up” !

Every parent wants the best for their child. My wife and I do ! We will help them and coach them through life and whatever they choose to do with that life. Some young guys and gals enter into the world of athletics. Athletics sometimes consumes the parents more so than the young ones playing the game. Some parents do whatever it takes to help their children achieve success. The good, the bad, and the ugly.

I’m a coach, a long-time coach. I love to win, that’s why they keep score isn’t it? So, how do we help those we coach improve athletic performance? Teach them to run !! Follow a well-designed sprint program. Start now, get a coach (maybe me if you live in Tampa) that actually teach their players how to run.

You want to get fast, practice running fast ! Earth shattering isn’t it? To increase your daughter or son’s athletic performance; minimize the amount of body fat the athlete carries. Same applies for recreational athletes. A leaner body will perform better and faster. Please don’t have them do steady/state aerobic exercise to minimize body fat. You will only maximize loss of muscle tissue. No treadmills, stationary bikes, long distance running. To get fast, practice running fast !!

Being able to accelerate and run fast is probably one of the most valuable skills for any young athlete to have. Some young athletes possess the natural ability to run fast so speed development doesn’t seem to be as important as it is with a player who lacks that ability. The truth is that both naturally fast and slow athletes can improve speed through proper training. It is very important, however, to recognize that running speed is not the only type of speed essential for developing athleticism. Other types of speed, such as foot quickness and hand speed can be paramount in athletics.

Regardless of the type of speed we must recognize that speed is based on power. As a basic foundation of athletic training, we need to increase maximal strength in conjunction with training speed mechanics. It is that limited time element, where an athlete must generate as much force as possible that is one of the critical components of speed development. If you don’t apply power with proper running mechanics, your daughter or son will not run faster. What many coaches don’t understand is that running is a skill that can be improved just like throwing a football or baseball.

Being blessed with tremendous linear speed is great for 100 meter, 200 meter, 400 meter runners. Working and training specifically for sprinting is just that…specific. For athletes involved in other sports, speed is also extremely important and must be included in training. Because of the ever-changing nature of the movement within the a sport, all things “speed” must be addressed. What an athlete does during any play and more importantly how he or she moves is dictated by the situation. You must respond, react and usually change direction either based on a specific play or based on how your opponent responds to that play. This requires the ability to accelerate, decelerate and change direction at critical points during the play. In any case, speed and agility must be trained. Developing athleticism is of utmost importance. Train like an athlete, not a body builder, power lifter, Olympic lifter. Even if you are a “weekend warrior”, or an aspiring young athlete, or like me “a washed- up meathead”, be an athlete. To be fast, practice running fast ! For old guys like me, when I sprint, I start slow and taper off. I actually stole that quote from the great strength coach and track coach Dan John, but it definitely applies to me.

Strength and Honor Coach Ross

The average play in football lasts about 4-6 seconds. Then, you get a segment of time to recover and repeat the process. If your coach is making you do steady-state aerobic training three to four times a week, he is doing you a tremendous disservice. The important thing to become aware of is this; use a training protocol that fits in with the demands of your particular sport.

When starting a strength and conditioning program it is important to understand the concept of specificity of training. How will my program help improve our players “athleticism”? What are the components of being a good athlete? What exactly makes one player more “athletic” than another? Are great athletes born rather than made?

As a long-time football coach, I have had the opportunity to watch some spectacular athletes make some spectacular plays. Even though the scheme was sound and the fundamentals were taught with the utmost of diligence. The difference in the success or failure of the spectacular play was based on “athleticism”. So, the question I asked myself when the off-season came around, is how can I help my athletes get better by implementing sound training principles?

Lets start with the components: strength, power, speed, and agility. Can these four components help our athletes achieve optimum performance that will have carry over value to the game of football? I think the answer to that question is a resounding YES!

Strength is defined as the capacity to generate a maximum amount of force through muscle contraction with no time limits. I once attended a strength and conditioning clinic, and one of the speakers asked the participants to define strength. After about five minutes of sorting through the various responses, the above definition seems to fit the bill.

Power is defined as the ability to generate the greatest amount of force in the shortest period of time. Football is a game of power involving repetitive, explosive bursts within a 4-6 second range.

Speed is the application of power. Most coaches have heard the expression “speed kills”. You are not going to improve your athletes speed by having them do steady/state long, slow training runs. In fact you may enhance the production of the opposite effect….making your athlete “slower”.

Agility is the application of speed. In football, the athlete is required to change direction very quickly, accelerate and decelerate. Straight speed work does not have a direct carryover to agility.

Can we work on all four components of athleticism in the same practice or workout? There is an old Chinese saying that answers this question-- “It is an unwise hunter who chases two rabbits”! Which leads us to the aforementioned concept of “specificity of training”. The ultimate goal is to develop a transfer of what is done in the weight room to what the athlete does on the field.

In conclusion, athletes do not be afraid to ask why you are training in a certain way. This should not be done in a disrespectful way, but rather a way which indicates you are only seeking an explanation and how it can lead to you improving your athletic performance.

Set goals for yourself. Then write out a plan on how you wish to accomplish your goals. A goal without a plan is just a dream. Stick to it! Ask questions, train like an athlete and base your training on improving the four components of athleticism. Based on my 30 + years in coaching, I have observed that “athleticism” is something that can be developed and improved.

Strength amd Honor, Joe Ross

The most powerful goals are those which will excite you and energize you. How about your health and fitness goals? Are they powerful enough to excite you and energize you so that you will take action and control of your health and fitness?

Why wait till you are 40 years old to start worrying about your health? What is wrong with right now? Why wait until there is actually something wrong with you physically to start to worry?

Physical fitness and health have been a major focus in my life for over four decades. First, as a competitive athlete, than as a football and strength coach. Training and fitness are very much a central part of my life today. I truly love to workout, but more than that , as an active coach, I really love to help people achieve a better level of fitness and thus a better quality of life.

Interested? Where do you start? When you first begin your research in the fitness arena, you may become confused by the maelstrom of conflicting viewpoints expressed by the so called experts. Who is qualified and who isn’t? I suggest you find those that consistently produce quality results, then don’t be afraid to ask questions…..lots of questions. You may want a second opinion if the first guru you talk to looks like the circumference of his neck, upper arm, and wrist all measure the same.

To get the most bang for your buck, and avoid negative training experiences. I would suggest establishing not only life goals, but your training goals. While every person must ultimately decide their own life goals, eventually you will need to write them down and plan them out. Maybe you can use some of these and work your own plan.

1. Physical Body Goals: I will always suggest to my clients, regardless of age, to train like an athlete. You have heard me say it before….work on the four components of athleticism…strength, power, speed, and agility. I am sorry, and I know this will make some experts mad….but. Training is a whole lot more than 30 minutes on the stationary bike. Get out and move, be athletic !!

2. Spiritual Goals: I have always loved the lines (from Teilhard de Chardin), We are not human beings having a spiritual existence. We are spiritual beings having a human experience. Think about it if you must. Hold yourself to a higher standard by increasing the quality of your life.

3. Emotional Goals: Look good, feel good. You have to start sometime and somewhere. Get off the internet (finish my article first) and get to work.

4. Family Goals: Maybe start with a family body-weight exercise circuit; push-ups, pull-ups, free body weight squats, abdominals, some flexibility…..get up and move….start slowly…..very slowly. If you get tired STOP NOW. Rome was not built in day. A wise old doctor once told me “everything in moderation”. Who controls that? You do. The most powerful thing you can do for yourself is make a decision and take action. You won’t be wrong.

Please understand this !! Get checked out by a Doctor before you jump up off that chair. DO IT….DO IT NOW !!

“ WE ARE NOT LIMITED BY OUR OLD AGE; WE ARE LIBERATED BY IT.” __Stu Mittleman

Strength and Honor, Joe Ross

The other day I was watching a world class shot-putter go through a throwing workout, followed by a weight workout. What impressed me the most was his work ethic and attention to the fundamentals of the throw. The same hard work and focus were evident in the weight room also. This particular thrower used the spin technique. In watching him train, it was evident that his goal for the day involved working on footwork fundamentals. The strength training involved four sets of six reps using the power clean.

As a coach, my mantra was always “there is only one way to get better, work harder.” We need to add smarter to that also. But coach, I am plenty smart, I made the honor roll four years straight. That is great, really great, if you don’t pass the academics first, forget training for a while. Anyone can truly work hard in something they love, if they have passion for their sport.

So lets throw smarter into the training mix. When I competed in the hammer throw (long time ago), I understood the importance of technique, and worked on it constantly. With some very knowledgeable coaches who always reminded me train for your event. Sport specificity became the “buzz” word. Specific strength training was used to supplement my technique work in the hammer circle. You need to be strong and explosive my coaches told me. Yes, but I want big arms and a big chest. Then train like a body-builder and forget the hammer throw. Specific strength (or smarter strength) became the important factor in my strength work. Power cleans, snatches, and squats, both front and back, became the training protocols.

What should teenage athletes do to work harder and smarter? You can and should always work hard in all that you do. As a teenage boy or girl, here is what I suggest; play a lot of other sports, don’t specialize yet, have fun, you are only a kid for a little while. Also, do not be impatient, you can have a very long career, if you look after your body by not doing wrong things in your particular sport.

Strength and conditioning is an important part of any sport. Specific strength is most important. You can include general bodyweight circuit training (no weights) into your schedule. You will be a very fortunate athlete if you find a coach who is concerned about your health and not your wealth. Be wary of some personal trainers. A good coach is one who has the desire and knowledge to help you in your development as an athlete.

Focus on the four components of athleticism: strength, power, speed, and agility. Find a knowledgeable coach, listen, learn, and do not be afraid to ask questions. Finally, here is the “magic bullet” you all have been waiting for. You must incorporate REST into your training schedule. Listen to your body, do not be afraid to have down time… or how about this--ENJOY YOURSELF. It is ok, as your coach I give you permission.

Strength and Honor, Joe Ross

In athletics it is about putting more force against the ground in less time. This statement leads me to believe “core” strength and lean body mass development are the base of athleticism. With young, aspiring athletes an increase in maximum strength alone will positively affect power, speed and agility.

A great coach once told me, “if you always do what you always did; you will always get what you always got.” Step outside the box, keep your mind like a parachute; always open! If you are just beginning, start with very basic body weight movements. Body weight exercises are safe to use and require a minimum of equipment. I would always include the basics, push-ups, chins or pull-ups, a variety of abdominal work, and freestanding squats. These are non-ballistic movements and if done in a progressive manner, can yield awesome results.

Body weight movements will serve you well, but at some point you will need to transition into using free weight exercises. The following menu of exercises are basic lifts that will help develop core strength:

A. SQUAT VARIATIONS--these include, Olympic-style squats, box squats, front squats, power lifting style squats, overhead squat.

B. BOX STEP-UPS-- this iso-lateral lift is mechanically specific to sprinting.

C. LUNGES-- stationary & walking

D. LATERAL SQUATS OR SIDE LUNGES--good way to isolate inner thigh muscle, which provide stability to hip and knee joints.

E. DEADLIFTS--trains major muscles of the hips and thighs. These include the buttocks, quadriceps, and hamstrings. Also spinal erectors (lower back), upper back and shoulder girdle.

F.POWER OR HANG CLEAN--one of the best multi-joint movements.

Farmers walks are a great way to finish off workouts (called finishers). Strength training should never be confused with “rocket science”. You can use a trap bar (hex-bar if you like) or heavy dumbbells. Here is the tricky part…..slap on some decent weight, pick up the bar or dumbbells, go for a walk. Either around the outside of the gym or if you live in Florida (like me) go out side and walk a specified distance and return….take multiple trips if you can.

Shower up…go home….have some chocolate milk. See you next workout!

Hey, drop by my website…www.strength-training-coach.com. Click on the page titled “Get Huge Program” for a free workout. This is an 8 week program to be used 3 times weekly. Contact me if you have any questions.

Ps. ----Not kidding about the chocolate milk…..a great source of protein!!!!

Strength and Honor Joe Ross

Specificity of conditioning is a term we use to describe the specific adaptations that take place physically from an exercise or activity. This process affects all systems in the body. Riding a stationary bike develops a degree of aerobic and muscular fitness that is specific to riding a stationary bike.

A football player’s conditioning is very specific. The demands of the muscular system while running a series of sprints straight ahead is different than while running a pass route in full pads. Long time NFL strength coach Dan Riley says, “ the only way to develop the exact level of conditioning needed to play the game of football is actually play the game of football.”

Every year we hear about a college football player’s NFL draft stock dropping because of an average 40 yard dash time. Years ago at the NFL combine, two running backs were timed in the 40 yard sprint in respective times of 4.5 and 4.7. The difference in signing bonus for these players was considerable. The 4.5 guy played for 3-5 years as an average running back. The 4.7 guy is in the NFL Hall of Fame…his name …Emmitt Smith. Training for 40 yard sprint time is important for straight ahead speed and signing bonus. Unfortunately, many coaches and scouts still view pure speed as a vital part of the recruitment process.

Renowned strength coach Michael Boyle believes the areas of conditioning that need to be emphasized are muscular specificity and movement specificity. Very few sport conditioning programs take into consideration the following; acceleration, deceleration, and change of direction. Coach Boyle points out that old-fashioned conditioning programs operate on oversimplified assumptions that 30 seconds of exercise is always the same.

Football is a game of short explosive bursts lasting an average of 5 seconds. Players also need to readjust in space, redirect to a different stimulus. Speed is a critical component of the game of football. Football players must react to certain stimulus, accelerate to maximum speed, change directions, decelerate, reaccelerate, and maintain maximum speed.

Speed is the application of power, usually most relevant to sprinting, but also related to the body’s ability to change direction while maintaining good control without decreasing speed. These quick rapid movements involve deceleration and acceleration. Reaction time, awareness in space, balance, and coordination are all involved in agility training. All movement patterns such as forward running, backward running, lateral running and other movement drills such as skipping, hopping, jumping, etc. are involved in agility training. Agility drills can be performed in the form of cone drills, shuttle runs, reaction drills, movement runs, agility bag drills.

Football is not a straight line game. It is a game of angles, acceleration, changing gears, and reactions. Also, wear your cleats when doing your speed and agility work. You wear cleats when you play the game.

Always warm-up before training…I like dynamic warm-ups. You must be consistent in your workouts. The first rule of getting better is to “show up”. Check out my blog page at www.strength-training-coach.com I will post some specific skill patterns for each football position. There is only one way to get better “work harder”.

Drink your chocolate milk!!

Strength and Honor

Coach Ross

I have been lifting weights for 43 years, started at age 20, you do the math. In high school I played football, basketball, and baseball. Played some college football and one game of semi-pro football, maybe I watched the game, can’t remember. I am a teacher/football coach on the high school level.

I walked into a small room in the basement of the local YMCA 43 years ago. I laid down on the bench, on what I found out later was a power rack. The barbell on the rack had one big plate on each end, so I lifted it one time and I thought what’s the big deal. Then the “real lifters” walked in, all 2 of them. To make a long story longer, they asked if I could stick around and help “spot” them on the bench. These two fellows ended up putting several big plates on each end of the barbell, so much for my “big deal theory”. I did such a great job spotting them on the bench press, that they asked if would be interested in learning how to bench press. The rest as they say is history. The first 6 months of my weight-lifting career I spent spotting the bench press, and the squat. I actually thought of changing my name to Spot. To this day I am sure somewhere in that weight room there is a small plaque honoring me into the “spotters hall of fame”.

I will not bore you with anymore history, suffice it to say I was “smitten” by the lifting bug. To this day it is a PASSION of mine. In my office at home, the shelves are filled with books and DVD’s, and college strength manuals. I am a student of strength and conditioning and also the game of football. I am entering my 31st year of coaching. I will never stop trying to help anyone who will listen, on how to become stronger.

I have watched the fitness industry change and grow over a 43 period. During that time I think I have tried every new gimmick or idea, in my pursuit of strength. I was fortunate enough to early on to be coached in Olympic-style lifting. In the 60’s and 70’s o-lifting was king, followed by power-lifting, than body building. Boy has that changed!

So, lets talk strength! How do I get stronger and bigger? I would suggest you look up old-time strongman Eugene Sandow and check out pictures of him. He was reported to have done a one-arm press with 301 pounds. No, I wasn’t there to “spot” for him! Would you like to have an athletic looking physique like his? Combine his build with the tremendous strength he had and what have you got? A well-built strength athlete. One thing he did not have then was the Internet….he was forced to think for himself, and experiment….test drive things to find out what worked, or what did not work.

I want to share with you some principles of strength that I apply to my current training today. These principles are from Pavel Tsatsouline and his book Power To The People, a must-read book.

1) LIMIT THE REPETITIONS TO NO MORE THAN FIVE

2) INCREASE THE REST INTERVALS BETWEEN SETS TO A DURATION OF 3-5 MINUTES

3) LIMIT THE NUMBER OF SETS

4) PAUSE AND RELAX BETWEEN REPS

Do not water down your strength with reps and fatigue. Why do you lift weights? Recently, I read a great article by legendary strength coach, Bill Starr, Keeping Strength in the Strength Program, read it.

What movements? Here are my suggestions:

Squat

Deadlift

Power Clean & Variations

Bench Press

Military Press

Pull-ups and Variations

Apply the afore-mentioned principles. Take fish-oil. Eat lots of protein. Eat breakfast, lunch, and dinner. Get lots of rest. Be yourself! Do what you believe in, your real value is rooted in who you are, not what you do.

I believe, you can never be too strong, no matter your age! Find a good coach, make sure he looks like he is working out himself. If you just have a training partner, you will just trade bad habits.

Dan John says: “the goal is to keep the goal the goal”

Jim Wendler says: “ its amazing what can happen when you start conditioning hard, being in shape requires no talent, just hard work and commitment. Now being STRONG and in shape, that is called smart and dedicated.”

Be smart. Be nice. Do what you love. Have fun!

Questions? Stop by www.strength-training-coach.com

I have been lifting weights for 43 years, started at age 20, you do the math. In high school I played football, basketball, and baseball. Played some college football and one game of semi-pro football, maybe I watched the game, can’t remember. I am a teacher/football coach on the high school level.

I walked into a small room in the basement of the local YMCA 43 years ago. I laid down on the bench, on what I found out later was a power rack. The barbell on the rack had one big plate on each end, so I lifted it one time and I thought what’s the big deal. Then the “real lifters” walked in, all 2 of them. To make a long story longer, they asked if I could stick around and help “spot” them on the bench. These two fellows ended up putting several big plates on each end of the barbell, so much for my “big deal theory”. I did such a great job spotting them on the bench press, that they asked if would be interested in learning how to bench press. The rest as they say is history. The first 6 months of my weight-lifting career I spent spotting the bench press, and the squat. I actually thought of changing my name to Spot. To this day I am sure somewhere in that weight room there is a small plaque honoring me into the “spotters hall of fame”.

I will not bore you with anymore history, suffice it to say I was “smitten” by the lifting bug. To this day it is a PASSION of mine. In my office at home, the shelves are filled with books and DVD’s, and college strength manuals. I am a student of strength and conditioning and also the game of football. I am entering my 31st year of coaching. I will never stop trying to help anyone who will listen, on how to become stronger.

I have watched the fitness industry change and grow over a 43 period. During that time I think I have tried every new gimmick or idea, in my pursuit of strength. I was fortunate enough to early on to be coached in Olympic-style lifting. In the 60’s and 70’s o-lifting was king, followed by power-lifting, than body building. Boy has that changed!

So, lets talk strength! How do I get stronger and bigger? I would suggest you look up old-time strongman Eugene Sandow and check out pictures of him. He was reported to have done a one-arm press with 301 pounds. No, I wasn’t there to “spot” for him! Would you like to have an athletic looking physique like his? Combine his build with the tremendous strength he had and what have you got? A well-built strength athlete. One thing he did not have then was the Internet….he was forced to think for himself, and experiment….test drive things to find out what worked, or what did not work.

I want to share with you some principles of strength that I apply to my current training today. These principles are from Pavel Tsatsouline and his book Power To The People, a must-read book.

1) LIMIT THE REPETITIONS TO NO MORE THAN FIVE

2) INCREASE THE REST INTERVALS BETWEEN SETS TO A DURATION OF 3-5 MINUTES

3) LIMIT THE NUMBER OF SETS

4) PAUSE AND RELAX BETWEEN REPS

Do not water down your strength with reps and fatigue. Why do you lift weights? Recently, I read a great article by legendary strength coach, Bill Starr, Keeping Strength in the Strength Program, read it.

What movements? Here are my suggestions:

Squat

Deadlift

Power Clean & Variations

Bench Press

Military Press

Pull-ups and Variations

Apply the afore-mentioned principles. Take fish-oil. Eat lots of protein. Eat breakfast, lunch, and dinner. Get lots of rest. Be yourself! Do what you believe in, your real value is rooted in who you are, not what you do.

I believe, you can never be too strong, no matter your age! Find a good coach, make sure he looks like he is working out himself. If you just have a training partner, you will just trade bad habits.

Dan John says: “the goal is to keep the goal the goal”

Jim Wendler says: “ its amazing what can happen when you start conditioning hard, being in shape requires no talent, just hard work and commitment. Now being STRONG and in shape, that is called smart and dedicated.”

Be smart. Be nice. Do what you love. Have fun!

Questions? Stop by www.strength-training-coach.com

Lance Armstrong:…I think you better hurry up or you are gonna be late.. Vince Vaughn(Peter La Fleur)…uhh, actually I decided to quit, Lance… Lance Armstrong:…quit…you know once I thought about quitting when I was diagnosed with brain, lung, and testicular cancer…all at the same time…but with the love and support of my friends and family I got back on the bike, and I won the Tour De France 5 times in a row, but I am sure you have a good reason to quit….so what are you dying from that is keeping you from the finals? Vince Vaughn:….right now it feels a little bit like, shame… Lance Armstrong:….well, I guess if a person never quit when the going got tough, they wouldn’t have anything to regret for the rest of their life…but good luck to you Peter, I am sure this decision won’t haunt you forever….

--From The Movie Dodgeball--

The number one rule for getting better is: showing up. Understand hard work and get under the bar! Be consistent, don’t miss workouts. The basics always work. Learn about power-lifting, and Olympic-lifting. Learn how to use kettle bells, do some gymnastic/tumbling. I hate to do this, but I am going to steal from Nike: “JUST DO IT”.

From the moment I started reading Dan John material, I saw something that spoke to an intuition I have always had when I started lifting 43 years ago: it is all about MOVEMENT. Coach Mike Burgener sums it up best with his YES TO THE FOURTH POWER idea:

Is the exercise done standing?

Is it multi-joint?

Is it done with free weights?

Is it characteristic of explosive sports?

I think the internet is making it way more complicated. Jim Wendler says “when we did not have the internet….we were forced to think for ourselves”. When I started lifting weights at age 20, I started doing the Olympic lifts. I enjoyed the Movements. Then it was the military press, snatch, and clean & jerk. You had to experiment--test drive what worked. Your only way to learn was to show up and lift.

Athletic supremacy, I think, is a goal for everyone, young and old, (I am in the old group) and proud of it. I want to be able to move, be strong(er), and yes get on the ground in my back yard and do a somersault! Stick with the basics, 80% of your ideas never change, 20% should include variety. Write down your workouts, its ok to have fun.

Understand this, I am not an expert, I am not a writer, (maybe you can tell). I am “old school” enough to be called a “grouchy coach”. You can be better! I could care less about an athletes boredom, if I have them doing the right thing. I don’t get paid for time, I get paid for results.

I like Dan John, Jim Wendler, because they don’t complicate things. Get up and move! When I am giving my time to help somebody, they deserve the quickest path to the best result.

Have a gung-ho attitude that says we can change things in our health and fitness endeavors. First, you have to show-up, then it is all about movement!

Please check out my blog, STRENGTH AND HONOR on our web site www.strength-training-coach.com

STRENGTH AND HONOR

Coach Ross

I am a football coach and strength coach. I am not a writer. I am not an expert. But I do have lots of opinions. I do not hesitate to share my opinions with those who listen and those who do not.. The nature of this article is about brotherhood, respect, and freedom.

Brotherhood is a strength of character. People who rise above and overcome adversity instead of crumbling before it. People who challenge themselves every day. Loyalty, honor, and integrity are not catch words to be used to manipulate and intimidate others. Loyalty, honor, and integrity are ways of life for a warrior.

Brotherhood means an association of men united for common purposes; a fraternity, union, society, or similar organization, all members of a specific profession or trade. I relate this definition to members of a football team or members of a strength and conditioning program. There will be adversity to overcome during the course of a football game. The true measure of the outcome of the game will be the willingness of the players to get back up and continue the fight for success. The strength and conditioning industry is filled lots of experts with lots of opinions. For me, it comes down to a fraternity of men and women who are not afraid of hard work. I believe most strength programs work. I believe in simplicity and hard work. The job of the strength coach is to help the athlete become the best he can be. The job of the athlete is to first of all “show up” and be consistent in training. The second job of the athlete is to not make excuses. I can not tell you how much I hate hearing an athlete complain. Maybe another article for another time.

Respect means to feel or show esteem for; to honor. In football and strength, you should be after a common goal….to get better in what you are doing…and to do it together. To fight the good fight as a team, to know that you can count on your teammate when the going gets tough. To encourage athletes under your charge to work as hard as they can to get better for a common cause. Respect means that when a coach wants to help you attain some of your goals, accept his help. Treat coaches and teammates with an attitude that you are all in the same fight, and as band of brothers you can accomplish anything.

For a football player, January - August is your off-season. Hopefully, you and your teammates are working together in the weight room and on the field. You should be training to improve and enhance your athletic ability. Do not chase numbers in the weight room. Yes, improving your strength is important, but so is football specific training, such as, agility, speed, stopping and starting, changing direction efficiently. I suggest doing position-specific drills also. I have seen 500 pound squatters and 400 pound benchers beaten by smaller and weaker athletes because they did not understand leverages and angles. The weaker athletes were students of the game. They have a respect for their coaches and trainers and they do not miss training sessions.

Freedom means the right of enjoying all of the privileges of membership. You have the ability to make choices. In athletics, you can choose the sports you play. I sincerely hope you are a multi-sport athlete. You and only you can choose how hard you work. Any athlete in any sport is in charge of their effort. You have to learn that you can and should work beyond your comfort level when training. No excuses, you choose your level of toughness, which means being strong and resilient, able to withstand great strain without tearing or breaking.

Be someone who challenges themselves everyday. I always tell my athletes this, “today is a great day to get better”. Do not be that athlete who waits for the coach to turn his back for a second so that you can take a rep off or loaf. Be the athlete who works harder than the next guy no matter who is looking. As an athlete and a member of a team, remember to be a good teammate and respect those you are going to battle with. Your coaches are there to help you get better, let them help you. If you do not want to be helped there is not much hope for you. Understand this, nothing comes easy. You have to work hard for you success. Do not be afraid of failures…..view these as an opportunity to get better. You have the choice to get better or get bitter.

Strength and Honor

Coach Ross

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