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Let's review the first half...

6/3/2020

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The start of summer is always a great checkpoint to revisit yearly goals, new year resolutions and do some personal assessments. 

In a similar exercise, someone recently challenged me to sum up my 2020 goal into one word to which I came up with GROWTH

Growth in…
Outreach/Availability
Content
Opportunities
Systems/Processes
Understanding and
Impact (most important)

While gains have been made in most of these areas (its always a work in progress, right?), I realize that many folks who are reading all the content or watching the videos are missing one of, if not, the biggest messages: How can I help you?



Training Strategies to Maximize Performance

One of the biggest lessons in the last 5-6 years is that what athletes do away from the gym or training field has just as much (if not more) of an impact on performance or readiness to train. Not enough sleep or eating the wrong food can halt any possible gains in strength, speed or endurance that one aims for in training. That truth is what highlighted the need for a way to help athletes maximize their nutrition, recover and mental preparedness for their training and competitive routines. Thus, the 12 High Performance Habits was created! 

Train with me ANYWHERE

TIME! The one thing we all wish we had more of. And, if we had more of it, we could train more, stay healthier throughout the season, maintain the progress we made in the off-season, and so many other things.

That's one of the biggest reasons I've started connecting with more and more athletes remotely. Because, chances are very likely you feel comfortable finding your way around the gym, but it's putting things in the right order or organizing the entire package is where you're losing progress. 

By working with athletes from a distance, they save time by having a better, fully inclusive plan that maximizes the current routine. In the last 4-5 years of coaching athletes remotely, they have noticed a difference in the day-to-day readiness, quality of movement and consistency of performance. 

Big road trip coming up? 

We (the athlete and I) discuss a game plan to minimize cramping/tension and maximize recovery while on the road. 

Stressful week with work or exams? 

We adjust the routine so that you stay active enough to minimize stress and maximize your mental focus/energy. 

Consistency is Key

Weekly "Strategy Sessions" and regular check in emails/texts keep us connected throughout the program. Even a quick heads up of "Hey, it's pouring down rain today." is enough to pivot the training focus for the day so it's not a missed opportunity. 

Too many athletes think it's simple enough to "use the same program I had in high school" or "follow this program my friend did with his _____ team." But that program was not built for YOU or your routine. Nor is it flexible enough to change or adapt to your current status (fatigued, slight injury, increased stress, etc). 

 So, I'd encourage you to reach out if you're looking for some guidance on how to bridge the gap between how you're training and how you're performing. Together, we can create a strategy that will increase your training efficiency while saving you time and money. 

Here are a few resources to share more information sharing some FAQ's benefits gained by other athletes and a few options outlining how we can work together. 

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FEELING LOST CHASING OLD FITNESS GOALS???

4/30/2020

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"One of the most common trends among athletes over the last 6 weeks has been confusion around their workout/fitness targets. So many workout routines and fitness goals pursued by athletes are attached to one certain, external thing (i.e. free weights, timing clock, opposing team/players) that it's easy to understand the confusion based on some of the more frequent training goals: 

- Adding weight to the bar ("getting stronger")

- Increasing volume, total load ("gain size/muscle mass")

- Beating my opponent on a breakaway ("getting faster")


For so many, the idea of not having a practice, match or tournament every weekend is a foreign concept. Something not experienced in months, maybe even years, for those that play back-to-back sports or seasons (school, club, travel, etc). 

​"What's wrong with that?"

The issue becomes that the goals are fixed to a particular outcome (bigger, faster, stronger...) rather than a process or a principle. And in times like we are experiencing currently, the athletes have no way of really measuring their progress, especially against other teammates or competitors. 

This is NOT to say that competition is a bad thing. However, becoming too dependent on the result/outcome can be harmful. 

Rather than trying to measure up against someone (or something) else, here are a few ideas to stay in the present with your workout goals. Focus on what is important NOW not down the road (at a time yet to be determined). 

Here are just a few examples of new workout/training goals to strive for during the quarantine period: 

- Maintain a regular training routine
      Set a goal to complete a certain number of workouts within a week/month/quarter. Describe what qualifies as a workout (time, activities, etc) and keep track. Maybe it's 25 sessions in a month or 10 workouts in a week. Map out what each of those looks like (recovery, strength, circuits, etc) and get started. 

- Improve movement efficiency 
    Only have light weights at home? Good!!! Be as strict as possible with your form. No extra movement, twisting, turning or rotating to create momentum. How can you maintain full control of heavy weight if you have to compensate using lighter weight? 

​- Learn a new movement/skill
     Have you been wanting to hold a full, front rack position for squats? Work on your wrist/shoulder flexibility, grab a broomstick and dedicate some time to improving the set-up. 
      Wish you could complete a full Turkish Get-Up? Start with no weight to get the sequence then add weight a little at a time. 
     Maybe it's a yoga pose you're eager to nail in a future class. Dedicate time to improving flexibility to make it more possible. 

- Improve running technique
     There is no way to make big changes to running form in the middle of competition. And two weeks between seasons doesn't offer enough time. Use this period to improve the mechanics of each step and minimizing your risk of soft tissue injuries from running.
     Spend more time on technical exercises. Give yourself a little more rest between sets/reps so your form stays on point. Or slow down a movement so you can develop that new side step that is so difficult at full speed. 

Most moms, dads and working professionals have 365 days each year of training without a game, match or competition on the horizon. Shift your mindset, for now, to think about what your workout routine will be like once your competitive years are over (which comes for the majority of us, sadly). 

Make training more about the lifestyle you want to live, not just the competition you want to win. 

#trainbetterlivebetter
​#universalsportstraining


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5 reasons to be thankful right now...

4/7/2020

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I lost it that day.

Ripped off my jersey as fast as I could. Told my teammates how "messed up" it was and that I was getting ready to make a big play. 

But Coach made the decision to sub me out at half and I wasn't able to go back on, even for someone else. 

Just 2 minutes into the second half, a pile builds up on the far side of the field, too far to see what's going on. Then, other teammates start shouting across to get the athletic trainer. 

Turns out, the guy that went on for me took a hit directly to his face and came out with a broken nose. 

Talk about feeling ridiculous. 

Everyone looked at me and said, "Dude, that could have been you!"

Fast forward to just a few months ago when I turned down an opportunity to coach overseas or, more recently, when I was released from another coaching gig that had me traveling 2-3 times per week. 

I could have easily been upset about missing out on "what might have been" but learned that lesson long ago. 

I'm sure there are a lot of young athletes, and maybe coaches or parents, frustrated about missing out on their senior season, thinking "this was a championship team" or something along those lines. 

But, rather than spend time thinking about the uncontrollables, here's a few things to consider and be truly thankful for: 

* The extra time to recovery. (I mean fully recover) 
* The opportunity to develop or improve another skill (like using your non-dominant arm/foot)
* Improving your movement quality and correcting any compensations
* Focusing in mobility and/or range of motion
* Time to enjoy movement without a specific agenda (i.e. sports performance)

We may not know when these restrictions will be lifted, so appreciate the time you have with no pressure  and just enjoy the ability you have to move. 

It can be creating your own family bootcamp in the backyard, having a group dance party through video chat or just taking a nice slow walk/jog to disconnect from technology. 

Just remember, just like my teammate, this could have been the season to suffer an injury. So appreciate what you have right now and use this time to solidify your happy, healthy habits. 
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LESSONS FROM THE PROS

3/9/2020

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Many in the sports community see playing or working in the professional league(s) as the pinnacle of ones career. The idea of nice hotels, team travel and television cameos sometimes portrays the image that any/all needs are readily available. 

I recently took a short break from the weekly emails (sign up here, if you haven't already) when that very opportunity was presented to me. The athletes, coaches and staff were all amazing people and created an enjoyable and energetic environment to learn and work in. 

There were, however,  some key lessons from that short-lived experience that are good for athletes of all ages, experience and competitive levels to keep in mind. 

* It always comes back to the basics.

Whether you're referring to a sports skill (kicking, throwing, etc) or working out, the need to remind ourselves about proper technique and simple movements is endless. Younger athletes, especially, need to keep this in mind as it creates the foundation on which your future strength and power will depend upon. Overlook the basics and you could look at years of poor technique or habits to break before building back up. Focus on them early and you can significantly improve your movement efficiency while potentially reducing your risk of injuries. 

* Even the best have to make the difficult decisions.

Whether that's getting up at 5am or opting out of the social night to get plenty of recovery. The best athletes of any sport face the same challenges many of us do. The difference? They maintain the discipline to keep their priorities front of mind. 

* The best athletes have the same temptations. 

I was shocked on my first visit to one of the Olympic Training Centers to find so many undesirable options available for top level athletes. Sugar-filled cereals, endless ice cream and hundreds of sweetened beverages (among other things) were available constantly. The professional athletes require the same level of self-awareness and discipline to remember the ultimate goal and stay on track with their performance plan. 

* Train for what you need, not for what you want. 

Returning from injury is as much a mental struggle as it is a physical one. It is always critical to remember "What's Important Now?" (W.I.N) and consider what is needed to get me back in the game as  quickly as possible. Sometimes that may mean using no, or significantly less, weight than usual. Or even taking an extra day to rest when you just want to get back out on the field/court. 

* No excuses. Find a way. 

While television may make pro sports look like glitz and glamour, behind the scenes can look a lot different. Operating budgets, training facilities and other amenities are not always world class. Some professionals may still train out of big box gyms, city parks and drive themselves to the game (not get dropped off in limos or chartered jets). That being said, they work within the means they've been given and make the most of every opportunity to get better. No catered meals? They learn to cook and prepare their own food. The only squat rack in the gym is out of order? They find the next best exercise to help them get stronger and stay on track. 

In short, this experience reminded me of one major theme: It's all about the environment you create for yourself. 

Want to know how you can maximize your routine and environment? Send me an email with "DTE" in the subject line. 



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THE MENTAL GAME: What's the next 200-feet?

2/2/2020

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THE MENTAL GAME

The simple, everyday thought of achieving your ultimate goal (winning a championship, being selected for the team, etc) be harmful to your overall chances of reaching that goal. 

An athlete reached out recently and expressed a desire to gain 10-pounds prior to the season. This individual was frustrated because they were not able to sustain the little progress they had achieved and were not going to be able to hit their intended goal. 

Upon further discussion, it was learned that the individual was using a workout program similar than before, following similar eating habits and only added 1 protein shake to their daily routine. 

While it's important to keep the end goal in mind, we can't overlook the next step or next "200 feet". Coach Brian Cain uses the analogy of using a GPS system and headlights on a road trip. You enter your final destination (the end goal) into the GPS, which may be 200 miles down the road, and use your headlights to focus on the next step/turn/intersection that may be just 200 feet in front of you. 



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How does that relate to performance goals? 
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Continuing on our previous example, our "200 feet" goals may look more like this: 

- Get 4 weight lifting workouts per week that provides increased volume
- Eat 3 solid meals (plus quality snacks) per day that includes XX grams of protein to ensure lean muscle mass is gained
- Set pre-bedtime routine so I can fall asleep quickly and get maximum recovery during sleep

Now the focus is hitting those marks on a day-to-day basis and collecting small wins on the path to achieving the ultimate goal. Plus, having a tiny setback (missing a day, eating out, etc) is much easier to rebound from and get back on track. Need help determining your "next 200 feet" goal? 

Send us an email at universalsportsstrength@gmail.com with "200 feet" in the subject line and let us know what you need.  



NEED MORE HELP???
When you're ready, here are a few ways to connect for a more personalized program or routine to fit your schedule, training and performance goals. 

1. Think you need to update your training environment? 

Check out the Fitness Scorecard to see what areas of your daily routine could improve to help boost your workouts, recovery and performance. 

We will send you the results AND offer 15-min conversation to share ideas and strategies on how to maximize your training. 

2. Want a visual reminder to help keep you on track? 


Email us with "12 HPH" in the subject line to receive printable copy of our 12 Habits of High Performance that makes a great bookmark, wall paper or screen saver. 
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MAKE 2020 YOUR BEST PERFORMING YEAR WITH THIS...

1/2/2020

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First and foremost, I want to wish a happy, healthy and safe new year to all athletes, supporters and readers around the world. The interest and encouragement shared in 2019 is greatly appreciated. Helping you, and many more like you, make 2020 the best performing year ever is a top priority, whether in sports, school or work, 

One way I try to offer assistance is through our Kilograms To Kilometers newsletter (sign up HERE if you haven't already). A movement or exercise is highlighted each week that can improve your training and/or performance. None of the movements are new or mind-blowing (not our goal anyway) but, rather, intended to improve the efficiency and effectiveness of how you move. Maybe some demos provide a new variation you've not thought of before or give you a different cue to consider when doing a movement you've done hundreds of times. 

So, to kick off 2020, the first High Performance Movement we want to share is just that.....MOVE. 

Do SOMETHING and take ACTION!!!!

Numerous presentations to teams and conversations with folks have proven to me that most people, athlete or otherwise, know the WHAT (to do) and WHY (to do it). 

Where they fall short, unfortunately, is actually DOING. 

So, as you're thinking about the new year, think about what action needs to be taken in order to make that goal/resolution/target a reality. 

Keep in mind, the action you take does not have to get you from a level 1 to a level 10. Instead, focus on actions that will get you from a level 3 to a level 4. 
 
Maybe the goal should be to set out your gym clothes every night so you are ready for the morning walk/run when you wake up. Or to set an alarm in the evening to begin your pre-bedtime routine so you get more quality sleep. 

Commit to taking action in the new year then decide on what actions will get you closer to where you want to go. 

I hope everyone has had a safe, wonderful holiday season and we look forward to continuing along your health and fitness journey in 2020. 

-Justin 

PS: I have only 3 more spots available for athletes who are looking to improve their training and performance this year. Contact me this weekend to receive 3-months of coaching for just $149 (typically $149/mth or $299 for 3-mths). Send me an email with "2020" in the subject line to schedule a strategy session and get started right away. 


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INTRODUCING (OFFICIALLY) THE 12 HABITS OF HIGH PERFORMANCE

10/1/2019

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INTRODUCING (OFFICIALLY) THE 12 HABITS OF HIGH PERFORMANCE

You have probably seen some new, helpful (hopefully) information being shared on our social media threads over the last 3-4 months.

During recent years of working with top level athletes (pro, national and international), it has become clear as to what sets apart those who could reach that level from those who not only reach it, but maintain that standard of performance. From that work, we came up with a list of routines, or habits, demonstrated by top athletes that helped maximize their training, performance and overall health. 


12 HABITS OF HIGH PERFORMANCE
  1. Sleep
  2. Hydration
  3. Recovery
  4. Meals
  5. Snacks
  6. Pre-game/workout meals
  7. Post-game/workout nutrition
  8. Mobility
  9. Activation
  10. Physical Training (Strength, Power/Explosive, Weights, etc)
  11. Running/Conditioning
  12. The Mental Game

Are there certain exercises that help develop strength or power better than others? Maybe. 
Is there a drill/exercise I can do to get faster or beat my competition? Probably so. 
Would a certain supplement be better for me to take than another? Yes. 

BUT…

Getting great at fitting these habits into your daily routine can prove to be more beneficial and keep you in the game longer. 

We’ve helped a number of athletes this year prepare for national championships, World Cups and professional tryouts. Some of the feedback has been incredible: 
“My teammates say I look leaner!” 
“Coach says I look more explosive when I’m running”
“I went into camp feeling more fit than ever before”

If you, a teammate, or someone you know is interested in improving their training environment here’s what we recommend: 
  • Sign up for the Kilograms To Kilometers (#KGtoKM) workout newsletter 
Receive tips, techniques and strategies on how to incorporate the #12HighPerformanceHabits into your routine
  • Complete the Fitness Score Card to assess your current training environment. 
  • Follow us on Facebook, Instagram and/or Twitter to receive new ideas that will enhance your training, performance and overall health!
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SPECIAL (FREE) OFFER FOR FALL 2019...

9/2/2019

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We are excited to launch this fall a new (and hopefully useful) feature for the athlete followers who are looking to maximize their physical training and preparation for competition. 

Each week, we will send out a training routine for athletes to follow during their fall season. In addition to a 3-day weight lifting program, there will be suggested recovery sessions and, in the weeks to come, running routines to help maintain power, acceleration and speed. 

In addition, one of our twelve (12) High Performance Habits will be highlighted in each email to help you maximize your nutrition, recovery, sleep and all around preparation within your daily training environment. 

This feature is FREE to our supporters and followers who sign up for the Weekly Workout Newsletter. 

Followers are also welcome to schedule a complimentary 15-minute consultation to discuss the workout program and/or how it fits into their daily environment OR to discuss receiving more personalized training routines. 

#universalsportstraining #universalsportsathlete #multisportathlete #kilogramstokilometers #wintherecovery #trainsmarter #stopguessingstopmeasuring 


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CRANKING UP THE VOLUME!!!!

7/31/2019

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Don’t let the title fool you. We’re not talking about your favorite pump up tunes. The volume we are referring to is the amount of work you do over the course of a training week. 


So what information do you use to measure just how much work you put in? Minutes trained/played? Number of reps or total weight lifted? 


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Everything you do (or don’t) regarding physical preparation needs to be factored into your build-up to competition. As an example, the following categories are just a few examples of what we factor in when creating training schedules and lifting programs for team environments:  
  • minutes of engagement - film review, discussion, etc 
  • time on feet - walking to/from training, standing around during practice
  • Work and recovery - amount of time training versus amount of time for recovery (naps, treatments, etc) 
  • GPS metrics - total meters, high speed meters, contacts, etc

“So when should I be doing the most work?” 

Many teams and/or athletes put A LOT of emphasis on running or conditioning early in the season to “get in shape” for the first match. Then, as the season progresses, the amount of running and conditioning work decreases.This can leave some athletes feeling sore and tired at the end of the season. Sometimes individuals go into survival mode, just making it from one week to the next because they experienced the most amount of volume early on in the year. 

Our goal, when looking at full competition calendars, is for the athletes to feel fit and fresh going into the second half of the schedule and building into playoff time. One way to do that is to reduce the amount of work (load, sets/reps, etc) programmed in the weight room while progressively increasing the amount of high speed, intense running as the season continues. This avoids the athlete getting ‘shocked’ by a huge amount of volume up front and allows them to build up slowly. 

The help of GPS monitoring gives coaches and athletes an accurate read on just how much work is being done over the course of the season. Awesome features, like SPT’s player readiness (pictured below), make it easy to see how intense a session is in relation to a short or long term period. 

Not sure about how to schedule your Fall training? Need more than just a weight lifting program? We have only 5 spots remaining for our Kilograms to Kilometers Fall Training Program. Athletes who register will receive: 
* 12-week strength training and running/conditioning program 
* Weekly check-ins for advice or adjustments on workout routines 
* Weekly High Performance Habits to improve training, performance, recovery and mental focus/attitude 
* Digital copy of the Athlete Performance Manual 

For more info, send us an email at universalsportsstrength@gmail.com or direct message on Facebook, Instagram or Twitter. 

#KilogramstoKilometers #KGtoKM #knowyournumbers #stopguessingstartmeasuring #wintherecovery #multisportathletes #universalsportsstrength #universalsportsconditioning #universalsportstraining #universalsportsathlete #movebetterplaybetter #trainsmarter 

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A Different Kind of Off-Season Challenge

6/28/2019

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I often use a race car team as an analogy for sports competitions. Sometimes, in the middle of a season, you only have time for a pit stop: to change the tires, re-fuel and get back onto the track. Other times, you can park in the garage, prop up the car on jacks and take a good, long look under the hood to see what is running good and what needs improving. With athletes, sometimes there are small injuries that they can tolerate (play with), with close management,  until the end of the season when they can dedicate more time to resolving the issue 100%. 

A concerning issue has come up recently around the amount of time (or lack thereof) that athletes allow themselves between sports and/or training periods. One athlete I spoke to recently had the following sports calendar:  Football (Aug-Nov) into Wrestling (Nov-Jan), then Rugby (Jan-Jun) and finally Rugby 7’s/All-stars (May-Aug), with other sports training and camps mixed in. 

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I’m a fan of multi-sport athletes for a number of reasons (eliminate overuse injuries, develop multiple skills, etc). But, in doing so, are you eliminating the opportunity to hit “Reset”, mentally and physically, between seasons or sports? Are you allowing time to overcome the small niggles that you carried throughout the second half of the season? Or enjoying a fun getaway with family/friends that does not involve hotels, tournaments or tight schedules? 

SO WHAT CAN I DO??? 

For starters, look at your calendar (Sunday to Saturday) to see how much activity (weight lifting, sports training, games, etc) you may engage with over the course of a week. An easy measurement is to use a Rate of Perceived Exertion (RPE) scale of 1-10 to score each session based on difficulty, fatigue, etc (1 = no effort, 10 = maximal effort) 

Then, look at the entire week to see how much variation you have from one day to the next. Here is an example of how that may look using a simple spreadsheet: 
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Now, imagine looking at this over the course of a few months. A number of strength and conditioning(S&C) coaches will schedule a deload week (less total volume to allow for more recovery) every 3-4 weeks. Do you have a series of weeks that stay at high levels? Or does your schedule allow for a few days off, allowing you to recover fully and be ready to go 100% for the next session? 

To paraphrase what one coach said recently, the best ability an athlete can have is AVAILABILITY, referencing one's ability to stay healthy and fit to play rather than being unavailable due to injury or illness. Don’t let the fear of “getting out of shape” or "losing your spot" push you to the point of soreness or injury where you can’t participate. 

Want to get the most out of your training without overdoing it? Curious about how best you can schedule recovery into your routine? Send us an email at universalsportsstrength@gmail.com or direct message on Facebook, Instagram or Twitter. 

#kilograms2kilometers #kg2km #knowyournumbers #stopguessingstartmeasuring #wintherecovery #multisportathletes #universalsportsstrength #universalsportsconditioning #universalsportsathlete #movebetterplaybetter #trainsmarter 


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