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IS IT WORTH IT???

6/7/2021

Rethinking your journey to get the extra 10-20 pounds on the bar

Getting stronger has to be one of the most common, overstated goals for young athletes during the off-season. Something about the bragging rights of saying “I hit XXX on my ________(insert lift/exercise)” can be very satisfying in the short term.

But at what cost?

Is it worth losing mobility, speed, power or quality of movement in pursuit of increasing your PR?

During a recent conversation with an athlete, shared that they had gained 30+ pounds during the offseason and their 40-meter time increased by 0.5 seconds in the process. The following season they felt slower, out of position and, no surprise, out of shape.

Now, if you’re thinking “What kind of strength coach does not want you to get stronger?”, that’s not the case at all. It’s more about building that strength on a solid foundation of maintaining a healthy body weight, good/full range of motion and still keeping the speed, power and acceleration you need to compete.

Being able to work with experienced veterans is something I am extremely grateful for in my coaching journey. Talk to most of them about their off-season goals and they’re focused on recovery, overcoming small tweaks and getting back to smooth pain-free movement. Rather than being in the weight room 4-5 days a week, they may incorporate more yoga, pilates, cross training (swimming, cycling, etc) as a way to open up their body for more free movement.

Here’s a few tips on how to increase your availability to play (reduced injuries) and improve the quality of your overall movement/performance:

* Make mobility and recovery a regular thing, not just a “when I’m hurt” thing
* Add strength to a solid foundation of smooth, safe technique
* Keep up good habits with nutrition, sleep and mindset
* Remember, being an athlete is a lifestyle not a goal. Play the long game to make sure you have as much of that time as possible enjoying the game as pain-free as possible.
Curious how to make that work for you? Send me an email and I’ll be more than happy to chat about ways to maximize your training to fit within your annual calendar.

Yours in Health & Performance,
Justin

Dispelling myths about females and weight lifting

5/3/2021

If you've logged into any social media during the month of March, chances are you saw something related to the strength training facilities made available at the NCAA Women's Basketball tournament. And not only did I empathize with the athletes and coaches, but I was frustrated with the idea that the administration probably neglected to consult with credentialed strength coach on what was needed.

Mia Hamm, legendary USA Women's Soccer player, once said " My coach said I ran like a girl, I said if he could run a little faster he could too." But what if we replace "ran" with "lifted"? Or "faster" with "heavier" in relation to how strong one was?

With that in mind, I'd like to address a few myths about females and weight lifting:

1) "I'll get too big"
Team sport athletes, like Rugby players, would be in the weight room 2-4 times a week, at most. The type of training one should be doing, along with the volume, is WAAAAY below that which one would have to do to prepare for a bodybuilding or figure competition.
Do some athletes experience a noticeable change in weight? Yes, and usually in the form of healthy, lean muscle mass which is only helpful in a contact sport like Rugby

2) "I don't want to get hurt"
Injuries from weight lifting occur when one is reckless or following a program/exercise that is not appropriate for their experience. Having a well designed program that fits ones ability and accessible equipment can provide the right progressions throughout the season/year.

3) "I don't have time"
An athlete does not have time NOT to strength train if they plan on playing a sport as intense as rugby. And not just for the ability to produce more force, but to help protect your body in a way that allows you to absorb more force in the tackles, rucks and scrums.

4) "I don't know what to do (where to start)"
Even gravity (bodyweight) is enough to start making a difference. Whether it's in your bedroom or at the neighborhood park, there are plenty of ways to adapt certain movements to start making a difference.

Want help getting started?

Send me an email, universalsportsstrength@gmail.com, with "Strategy Session" in the subject line to schedule a FREE 15-min conversation. We will quickly brainstorm some ideas on how you can safely start, or enhance, your strength training routine.

Yours in Health & Performance,
Justin

Let's review the first half...

6/3/2020

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.

FEELING LOST CHASING OLD FITNESS GOALS???

4/30/2020

"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

5 reasons to be thankful right now...

4/7/2020

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.

LESSONS FROM THE PROS

3/9/2020

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.

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

2/2/2020

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.

How does that relate to performance goals?

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.

MAKE 2020 YOUR BEST PERFORMING YEAR WITH THIS...

1/2/2020

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.

INTRODUCING (OFFICIALLY) THE 12 HABITS OF HIGH PERFORMANCE

10/1/2019

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

Sleep
Hydration
Recovery
Meals
Snacks
Pre-game/workout meals
Post-game/workout nutrition
Mobility
Activation
Physical Training (Strength, Power/Explosive, Weights, etc)
Running/Conditioning
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!

SPECIAL (FREE) OFFER FOR FALL 2019...

9/2/2019

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