If you read my previous two posts regarding the Learn to Train Seminar found here and here, you know it was AWESOME! So much to be learned, so much to absorb, so many cool people to meet… if you haven’t been to one, you should! It’s an amazing experience and one of the best weekends of my life! Below I am going to share the takeaways that I got from the lectures that were presented. There is a lot of information here so I will break them up. Obviously I won’t be able to recap it all on here, but hopefully you will be able to learn a thing or two. I know I did!
The first lecture was from Jeremy Frey who is a collegiate strength and conditioning coach and an absolute brilliant coach and lifter. He was mostly talking about what he sees with his athletes, but I find all of these ringing true for the general population as well.
Jeremy Frey discussing what he calls “Asshole Programming”
When developing a program for an athlete (or anyone for that matter), you must take into account:
1. Experience
2. Preparation
3. Level of dedication
4. Other influences (lifestyle factors, etc)
What high school athletes who become college athletes are these 4 main areas (again, this applies to the general population as well in my experience):
1. Upper back
2. Posterior chain
3. Core strength
4. Dynamic flexibility
These athletes also typically have:
1. Asymmetries
2. Horrible technique/bad movement patterns ingrained
3. They just simply can’t move well
What most coaches/trainers do incorrectly:
1. No preparation
2. Start using complex movements too early
3. Always use max loads
4. No warm up/not a proper warm-up
5. Don’t build work capacity or don’t build it correctly
6. No/poor coaching of technique
7. Give the kids a false sense of being strong/awesome
The solution:
1. Start simple! Use body weight exercises until those have been mastered.
2. Reach a minimum preparedness level before you move on.
3. Take time to teach technique first.
4. Use proper methods of progression.
Here is the basic physical preparedness test that Frey uses to assess his athletes:
MALE:
60 consecutive body weight squats
60 pushups – 2 min
60 situps – 2 min
Inverted row – 10 reps
Depth drop – 6″, 12″ (proper landing is key here)
FEMALE:
60 bw squats consecutive
15 pushups
60 situps – 2 min
Inverted row – 1 rep
Depth drop – 6″, 12″ (proper landing is key here)
NOTE FROM ME: If you’re not comfortable programming sit-ups/flexion exercises for your clients and athletes, you can always substitute holding a proper plank here. I would suggest 45-60 seconds.
Frey actually has his athletes perform this test almost daily until they are able to pass it. Then they are allowed to move on to more complicated things.
******Obviously this is just the basic outline of what Frey covered, and is not a substitute for listening to his lecture. If things like this interest you, come to the next seminar! =)
We use a very similar approach at my gym. We also have clients master certain basic exercises and movement patterns before we move them on to anything more complicated. This ingrains the proper patterns, gives them confidence, and sets them up for success. This will also give them a much more realistic idea of their strength levels.
What are your thoughts? Are you a coach/trainer? Do you have a certain minimum preparedness test you like your clients to pass before they move on? Do you agree with his assessment of their general weaknesses and dysfunctions? I would love to hear your thoughts!
Molly Galbraith is a Certified Strength and Conditioning Specialist and Coach who has dabbled in both Figure and Powerlifting competitions. She is Co-Founder of Girls Gone Strong and J-M Strength.
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