Posts Tagged ‘coaching’

Many different factors are involved in coaching a variety of people.

Know your people well and coach them accordingly.

I have heard the expression, “Will it make the boat go faster”, quite a few times so I looked into it tonight. Here’s where it comes from.

You might wonder why I would concern myself with boats when I don’t even have a boat. Stay with me after you read this quote and I will explain.

Ben Hunt-Davies Olympic Gold medalist in Sydney 2000 as part of Men’s Rowing 8, shared his journey to the podium at a recent Entrepreneur’s Circle National Event.
Here is my learning and summary of the talk:-
9 years of rowing with no medals culminated in a bar in Cologne after yet another defeat. The team decided something hand to change if they were ever going to get an Olympic medal.
They needed to change the culture of how they worked with each other and focus on one goal that all behaviours would be accountable to. “Will it make the boat go faster”, every decision action would only be taken if it made the boat go faster.”

(quoted from the Nuggets of Learning blog)

As a strength & fitness coach, it is my main priority to help my athletes make continual progress over the course of time; for months, years, & life.

I made some judgement calls tonight that worked against what I was working to accomplish. Needless to say, I was ticked off (at myself).

When something goes wrong or performance is substandard, I take ownership of the problem. Navy SEALs, Jocko Willink & Leif Babin co authored the book. “Extreme Ownership”and I have learned much from it.

What went wrong tonight, because I failed in my coaching and leadership.

It will not happen again.

I will make sure of it, because I own it.

General warm up (10 minutes)

Americanas x 50 reps

Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**


Some say, “I only compete against myself,” and that is cool; however if they don’t keep a training journal they are lying.

How do they know if they are making progress or not?

My current training journal spans over a decade. I know from it what works best for me.

Everyone who trains at the Cave is required to keep a hard copy training journal. That means an old-fashioned notebook and a pen; no one is allowed to use their phone for this.

Each quarter we do nine tests:

  • 5 barbell tests
  • 2 bodyweight tests
  • 1 steel mace test
  • 1 steel club test

Note: We use Adex maces & clubs since they are the  best I have found

Each athlete’s test is individualized based on their training journal.

This strategy has shown continuous improvement, even for our most advanced athletes.

So get your training journal and get serious about making progress!

general warm up (10 minutes)

resistance band front raise pull a parts x 50 reps

resistance band “palms up” pull a parts x 50 reps

Adex mace split squats x 10/10 reps

double club Adex club front cleans x 15 reps

specific warm up (5 minutes)

“ground to overhead” log lift set up and light practice

strength (20 minutes)

“ground to overhead” log lift x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

double dumbbell push press x 10 reps

weighted push ups x 10 reps


general warmup (10 minutes)

resistance band pull a parts x 100 reps

bear crawls x 100 feet

Adex club 2 hand side cleans x 30 reps

specific warm up (5 minutes)

dumbbell rows set up and practice

strength (20 minutes)

heavy dumbbell rows x 4/4-4/4-4/4-4/4-4/4 reps

conditioning/accessory work (2 rounds)

push ups x 30 rows

bat wing bench rows x 15 reps


general warmup (10 minutes)

Sanddune power steps x 100 reps

Sanddune squats x 15 reps

medicine ball chest passes x 10 reps

Adex mace barbarian rear lunges x 10/10 reps

specific warm up (5 minutes)

sled push/farmers walk set up and practice

strength (4 rounds)

one round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (1 round)

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

weight stack push downs x 10 reps