Controlled Energy
With the NFL preseason underway and the MLB playoffs right around the corner it’s a great time to examine energy and how it impacts performance.
Energy levels can fluctuate depending on environment and situation, but the ability to control energy is essential for peak performance under pressure. Increased energy can especially help with tasks like tackling or legging out an infield hit. But that increased energy can also lead to tightening of muscles and cause tasks such as field goal kicking, throwing, and hitting seem much harder. Home court advantage, momentum, and crowd noise are playoff buzzwords that are seemingly beneficial for player performance, but an increased energy does not always lead to increased performance. The need to be calm and relaxed is evident in the three examples below.
A field goal kicker needs to be calm and collected so that they can kick in high-pressure situations. If they are not relaxed, even the simplest of tasks may seem difficult. Last year Baltimore Ravens Kicker Billy Cundiff missed a kick that would have helped his team go to Overtime and play for a chance to go to the Super Bowl.
The ability to control energy in pressure situations can often be the difference between making and missing a field goal.
Baseball pitchers normally strive to stay calm when they’re on the mound. When they are too energized, they have a tendency to lose focus and be unable to recover from missed pitches. On the mound, a pitcher needs to be able to stay relaxed and allow their arm to just “throw”. If they get too jacked up it may cause them to lose control over the strike zone and become overly aggressive. However, an increase in energy can also lead to throwing harder, so an increased energy certainly can be beneficial. Like field goal kicking and pitching, hitting a baseball often requires a lowering of energy and a relaxed state. Notice how a hitter tries to calm down before entering the batters box.
While raucous crowds, pregame speeches, and pressure situations can certainly dictate energy--none of those factors are actually in the athlete’s control. An athlete’s ability to control their energy and realize when to get pumped up and when to calm down is a huge key to performance.
The Yerkes and Dodson Inverted U theory suggests there is an optimal level of arousal an athlete needs for performance. It suggests that not enough energy leads to poor performance, but too much energy also leads to poor performance. It points out that energy is tied to finding optimal performance.
So how can you apply this information to your sport? Below are three ways to control energy.
Self-talk
Don’t take your own words for granted. You have the ability to get yourself energized or calm yourself down by simply using words. Before the game starts you should plan for when to be pumped up and when to be calm. Have key words ready to use at your disposal.
Music
By now you’ve seen an elite athlete tied to their headphones before they perform. Music has been synonymous with performance for a long time, but the choice of music is more important than actually using it. Once you figure out what type of energy you need, make sure to align your music with it.
Breathing Exercises
Breathing is your number one ally for controlling energy in the moment. Develop breathing patterns to use when you find yourself getting over energized and need to calm down. Watch an NBA player at the free throw line, a pitcher on the mound, and a hockey goalie during timeouts, and you’ll see them often controlling their breathing.
Simplicity vs. Complication
The health and fitness industry is notorious for making things more complicated than they need to be. I am guilty of it, you are guilty of it, and everyone you know is guilty of it, or at least has been at some point in time. I think it must be inherent in our nature as humans to find the most complicated solution possible.
Hence the logician, William of Ockham, creating the often-cited principle Occam's Razor in the 14th century, in order to help guide scientists in the development of theoretical models (the razor essentially states that "when you have two competing theories that make exactly the same predictions, the simpler one is the better"). But that's a story, and perhaps a long discussion, for another day.
The more I journey down the path of my own training, and help an increasing number of people journey down their own respective paths of physical training and preparation, the more I acutely understand the truth of Da Vinci's statement from the image at the top of this post.
Whether your goal is to get stronger, run faster, or lose bodyfat, the simplest solution is usually going to be the most effective. In the age of the internet, where you can pick from any multitude of websites and YouTube videos showcasing the latest and greatest plyometric drills, exercise gimmicks, and fancy schmancy exercises, it's tough to remember that simple is better.
Here are a few quick examples, giving first the problem (and a person's typical proposed solution) along with the simple solution that will be much more effective:
Problem: I want to put on more muscle on my legs. I'm going to do leg extensions, leg curls, walking lunges, static lunges, side lunges, stepback lunges, and then do supersets of each and make sure I do different leg exercises every time I do "leg day." Solution: Put a bar on your back. Now squat it.
Problem: I want to get stronger. I'll follow a conjugated periodization scheme for twelve weeks, and then enter undulated periodization for another month or two, cycling bands and chains in and out of my training. I'll also change up my exercises every week so my body never knows what's coming. Muscle confusion, baby. Solution: Pick a lift. Now put a little more weight on the bar each session.
Problem: I can't seem to lose any weight. Maybe I should try intermittent fasting, carb-cycling, do high intensity intervals every day, and switch up my workout one every other week. Solution: Eat more whole, unprocessed foods, and consume less garbage.
Problem: I missed the bench press max attempt I wanted. Was I failing to set my shoulder blades, use leg drive, breathe correctly, or set the bar path in the right direction? I must need to do it again focusing on one of those things, or is it something else I'm not doing? Solution: The weight's too heavy.
Problem: I want to improve my 1-mile time, become an elite-level Olympic lifter, do a powerlifting meet, and get absolutely shredded. Solution: How about pick just one. Then we'll get started.
Problem: I've hit a plateau in my training, I always feel so tired and can't seem to improve the weight I'm using on the bar, even though my partner is helping me do forced reps. Do I need a different periodization scheme, or should I order some specialty bars? Solution: Stop lifting to failure.
Problem: I've heard sandbag training is the secret for preparing for mixed martial arts. The ever-shifting sand challenges the core, consistently attacks different muscle groups from all angles as the bag moves around, and is really sport-specific. Solution:Uh, no.
Problem: I want to improve my squat, it just doesn't seem very good. I'll switch it up between speed-strength work, squats vs. bands, squats vs. chains, box squats, anderson squats from pins, and cycle the volume and intensity each week. Solution: Go into the gym. Squat. Do it again.
Problem: I'm a skinny guy and I can never seem to put on any weight. I really want to put on mass. Maybe I'm not following the right bodybuilding routine, or maybe I'm not doing enough exercises and total volume. Do I need to lift six days a week instead of five? Am I missing the magic chest exercise? Doing the wrong "split" routine? Solution: Pick a few barbells lifts and get better at them. Then go home and eat. Eat again. No seriously, eat more; you're not eating enough.*
Problem: I'm depressed. I need to see a psychiatrist, delve into my social and emotional past, look for triggers, shift my attention-focus, and perhaps read a few books on the matter and attend some support groups. Solution:Eat more bacon.
I'm certainly not implying that simple solutions are analogous to easy. No matter who you are, there comes a point where it's admittedly difficult to train with purpose day in and day out, to continue to push back at the iron on the days it doesn't seem to want to give anything to you, and to eat real foods when you're stressed, tired, and hungry.
But regardless of the situation, making things more complicated than they really are only going to suspend progress. Once you learn to keep things simple, and continue to keep your head up even when crap goes down, then you'll see success like you never have. You might be surprised. Simplicity is the ultimate sophistication.
*HINT: You're not eating enough.
Thoughts on the Fitness Industry
You probably don't know this, but at 31 years old, I have already been in the fitness industry for 17 years. Yep, I got my start in the summer of 1995 at age 14. I was helping to clean and answer general questions (like, "where's the bathroom?") at my stepfather's gym in Bedford, VA. I continued helping during summers and breaks throughout high school. At this point I, sadly, thought weight training was limited to bodybuilders. I'm pretty sure my program back then was as strict dose of DB chest press, lat pulldown (yes, the behind the neck version was cycled in regularly), leg extensions, leg curls, biceps curls (the Preacher curl was my favorite, thank you very much!), and triceps pushdowns.
At Virginia Tech, I worked as a personal trainer in the Rec Sports Department. At this point, I had very proudly gained my first certification... it was ACE, of course! At Tech I got to work a few hours here and there helping fellow students move towards their goals. This was hands-down the best paying on-campus job, I was pretty proud of that, too, because it meant I only needed to work half the time to make the money I needed. Thankfully, my eyes were beginning to open to a variety of modes and methods of training, but just barely. I still felt like training/coaching was a very two-dimensional, black and white, type of job. Fortunately, I was getting a sinking feeling that programming might be waaaaay more detailed than I first thought.
After graduation, I worked at the 19th Street Gym in New York City. This place was pretty cool. After all, I was the ONLY female trainer there and ALL the male trainers were fitness models. Not a bad part-time gig. I was paid cash for my sessions. Even though my full-time job was a fancy office job in a prestigious design firm, it fell a bit short in the earnings department. I couldn't afford a gym membership, so I figured I'd fall back on my certification and kill the proverbial "two-birds with one stone" by earning extra income and a free gym membership. This was around the time when I read, of all things, Arnold Schwarzenegger's The New Encyclopedia of Modern Bodybuilding. I'm rolling my eyes at myself as I type this... Anyway, this book helped me embrace the importance of nutrition in the pursuit of performance and body composition changes.
From NYC, I became a full-time personal trainer at Life Time Fitness in Fairfax, VA. The pressure was on there. All us trainers were 100% commission. I quickly learned that I can survive virtually any situation and thrived under the sales-heavy position. Being the quick-study that I am, I managed to move to management (and a more secure paycheck) within about a year. My very first day of work here fell on a staff meeting, and I will never forget the massive disappointment I felt when the meeting finished and all we talked about were sales numbers. No discussion of training methods, client success stories, or anything related to our actual craft.
Around the time I secured a management position, I was offered the part-time strength and conditioning coach position at George Mason University. I jumped on the opportunity and fell in love with the work.
This newfound professional passion was unlike anything I had experienced since entering "the real world" and I made the decision to commute to Richmond daily to work as a GA in VCU's S&C department while working on my master's in Sports Administration.
Thankfully, my eyes were finally opened to the methods, ideas, and principles that we use today at SAPT.
So, it took me around 10-years in the fitness industry (3 full-time years) to finally find the guidance and mentorship that a young professional in the industry needs to really become good at their craft.
This makes me think there is something fundamentally wrong with the fitness industry. Why in the world did it take me so long to find this guidance?
Well, at this point and station in my career, I know the answer(s) and they don't paint a very good picture of the ever growing health/fitness industry:
1. Too much focus on sales in the private sector. Sadly, if you accidentally walk into a commercial gym, you'll probably be accosted by the money hungry trainers. Please forgive them though, it's management's fault. This focus on sales means that experienced trainers have little, if any, time or interest available to help mentor those just entering the workforce. Plus, even the experienced trainers have probably stunted their continuing education efforts and defaulted to refining the sales pitch. Now, don't get me wrong... you can't have a business without clients. So, SOMEONE has to do sales at some point, but respect should be given to the fact that strength coaches and trainers didn't spend tens of thousands of dollars on their education to feel like used car salesmen.
2. Poor pay in the public sector. I've seen job postings that state "master's degree required" for a position that pays just over $30,000. Are you kidding me? With low-pay like this, why would one be motivated to go the extra mile in personal/professional growth to continue to learn and share their expertise with a know-nothing coach or lowly intern?
3. Low barrier to entry. You - that's right, Y-O-U - could take a test online and earn a personal trainer certification practically overnight.
4. Poor skill training for bachelor's degree students. The only interns I've ever had that know how to teach the basic movements (squat, pushup, deadlift, pushup, plank, etc.) are all self-taught in terms of techique and coaching skill. For the most part, my 4th year interns still can't coach their way out of a wet paper bag when they arrive on day 1. Why is this a problem? Well, it perpetuates that lack of direction, skill, and technique of the vast majority of strength coaches and trainers. In many cases, it's the blind leading the blind in an internship situation. I used to coach with someone who taught the hang clean from a "break at the knees first" position, it made me want to bang my head against a wall. How could he not know how wrong that is? And yet he is now a Head Strength & Conditioning Coach at a D1 university.
5. Bizarre competitiveness between professionals. I assume this stems from a lack of confidence, but it truly is weird. The result is everyone thinks their method is so special that they don't want to share it with anyone. Again, a complete stoppage in the guidance needed for young coaches and trainers.
All of these points feed into a general poor perception by the public of fitness professionals.
To improve the public's perception of the health/fitness industry, those of us practicing must bite the bullet and strive to make progress in the areas of: reduced sales focus, improved pay and benefits, implementing a state licesening process, making year-long intensive internships mandatory for college students, and finally, we all need to get off our high-horses to work together not against eachother.
I know we have a fair number of readers who are strength coaches and trainers, so I hope you find this some worthwhile food for thought. If you have anything to add to the discussion, please consider posting in the comments!
Directed Attention - Part 2
If you missed Part 1 - check it out here.Part 2: Where to direct attention?
Nidiffer’s “Attentional and Interpersonal Style” shows the differences in directed attention. Athletes should take note of how the attention choices interact with each other and figure out where to direct attention:
The ability to control attention is something that has become a hot topic in society. In fact our society has become obsessed with focus. Many believe the world of smart phones, tablets, and social media have created multi-tasking jack of all trades, but masters of none. The lack of focus has created an ADHD epidemic with 5.2 million or 8.2% of American children aged 3-17 being diagnosed. The ability to direct attention to needed actions seems to be getting harder and harder for our youth.
While the inability to focus continues to garner attention, athletes need to have a strong understanding of what is needed to perform. There may be times to be very broad and internal with attention, but have the ability to change within moments to being narrow and broad—think a point guard who goes from scanning the floor to shooting free throws.
Athletes need to have a good grasp on their internal focus. Often it’s imperative for athlete’s to direct their attention to what they can do rather than what they can’t do. An athlete’s ability to internally direct their attention to needed actions rather than distractions is ultimately what determines concentration.
What are you going to direct your attention to today? How can you make sure you’re in control of your attention? Are you directing your attention to the steps needed for success or simply the end result? These are questions to ask yourself as you continue to learn how to control where your attention is directed. So the next time someone tells you, “FOCUS”, think about your attention and where to direct it.
Directed Attention - Part 1
Part 1: What’s in a word?Focus! Your teacher, coach, or parents have all snapped that word at you at some point, or a lot of points. The word focus has become the standard to garner attention. However, the word itself has become dull, unoriginal, and lost meaning. Focus also has many different meanings, which makes it even less potent.
The word itself has become a bugaboo for athletes in particular. Many athletes think they have to completely “lock in” to perform, which often leads to tension and self-doubt in ability. Focusing solely on raising intensity and energy is often the wrong place for athletes to focus. Additionally, the idea to just “focus” is so vague that athlete’s don’t believe they have control over their ability to do it.
The definition of focus, which is often used as a verb in athletics, is defined as one’s ability to direct attention. When working with athletes, I often talk about directing attention rather than simply focusing. When the athlete understands they can direct attention to a needed action they become more in control of what they need to do and have a better grasp of how to take ownership of their attention.
Many athletes become so focused on the result that they lose the ability to direct their attention to their needed process. The ability for an athlete to direct their attention to things in their control, rather than things that are out of their control, often determines an athlete’s ability to perform in the moment. By simply “focusing” and not directing attention, the athlete loses control over their own focus. Giving them something to direct their attention to will allow them to get back to the moment when they drift awry.
Directing attention to controllables such as effort, attitude, and self-talk often give the athlete the best opportunity to succeed.
Next week in Part 2, find out how to direct and control your focus!
The Art of Coaching vs. The Science of Programming: Which is More Important?
A few years ago I traveled up to New Jersey to attend a fitness+business seminar. At one point, the speaker of the main event got on the topic of program design vs. coaching. In other words, the act of sitting down and writing a program specific to an individual signing up at the gym, versus the act of running the person through said program on the gym floor. The speaker paused in the middle of his power point, and commanded everyone in the room to perform a quick scenario:
"Everyone turn and look at the person seated next to you. Now, say to them, 'Put your left hand in the air. Good. Hold it there for a count of one one thousand. Put your hand back down now.'
Congratulations, you just ran a training session! Yes, it may have been only one rep of one exercise, but see how easy that was to tell them what to do and have it perform it? The reality is, the most valuable part of the whole training process is the program design, not the actual training. It takes much more expertise to be able to construct a program rather than watch over someone as they perform sets and reps."
He then went on to say that the highest-level, expert trainers in his gym are the ones writing the programs, and the "lower-level" trainers are the ones who actually run the clients through the programs.
Fast forward a bit, I was having a conversation with Chris, one of the old SAPT coaches, about this very occurrence/speech that took place at the seminar. He and I came to the simple conclusion that the aforementioned speaker's thought process (program design being vastly more important/valuable than coaching) is egregiously wrong*.
Sure, it's one thing to tell someone to lift their hand up in the air and put it back down. But are we joking ourselves by using that as an example of the average motor skill a new client has to learn?
What good is it if you write a "perfect" program, with a flawless progression of intensities, volume, loading, and exercise selection if the trainer responsible for administering the program can't properly teach the movement patterns? You can do a "pushup," sure. But then you can do a pushup, and receive infinitely more value from the exercise by actually doing it correctly. This goes for everything ranging from squats and deadlifts to chinups, spidermans, and planks.
Is the trainer's job really that "easy," to simply count reps for someone as they do an exercise, providing no other feedback other than when to start and stop?
Yeah, it is that easy I suppose......If you don't care at all about the safety of the client, and could care less whether he or she receives the most out of the time, effort and money they are investing.
Coaching and guiding a person through correct technique takes time, patience, discernment, and tact on the part of the coach. Some people respond best to touch. Others are audible learners. Others visual. And others are kinesthetic learners.
And unless you live in some sort of magical Wonderland, the technique of someone learning a new exercise is going to be far from pretty. Heck it will probably take days for them to get it right. And of course it will. They are learning something new. It's up to the coach to guide them through this process.
Not to mention, I can't tell you how many times an athlete or an adult client walks in the door (right after I wrote them their next month of programming, of course), only to say any of the following:
-I sprained my MCL two days ago, so I can't do anything on that leg today. -I just found out from the doctor I have spondylolisthesis, can you modify my program for me so I can still train today? -My shoulder has been bothering me from pitching too much, what can I do to help it today? -I just had an AWFUL day at the office, I was stuck in traffic for over two hours, my back hurts, and am having a family crisis at home, can we modify things a bit?
In each of the scenarios above, the coach can and should be able to modify the program on the fly, providing the person with a solid training effect but yet remaining prudent with regards to the red flag(s) at hand.
Is the ability to write a good resistance training program a unique skillset, requiring due diligence and an astute mind on the part of the program writer, and thousands of hours to master? Absolutely. But so does coaching. The two go hand in hand. They must.
I guess I get pretty fired up about this because there are so many coaches and trainers out there who can practically recite an exercise physiology textbook, or Vladimir Issurin's Block Periodization, and yet cannot teach someone how to do a proper lunge, deadlift, or row. Or maybe it's just that they get too impatient when someone doesn't pick up on a new motor pattern right away, or they're lazy, or simply don't even care. I'm not really sure.
Heck, just last week I was lifting at the local commercial gym (sometimes I go for a change of scenery), and I'm not kidding you when I say that a trainer was having her client do over a hundred sit-ups, all the while while slouching against the back extension machine, typing on her phone!
AAARRRGGGGHHHH!
But yeah, I guess all that matters is program writing.....
In fact, just the other day I was speaking with one of our interns and I asked him what he felt were a few things (good or bad) he had received from his experience at SAPT so far. He quickly responded with,
"Definitely one of the most valuable things has been seeing how you all coach people. The cues you utilize, and how you prod them into correct positioning. That's just not something I've learned from all the textbooks I've studied."
To conclude, I'm certainly not saying that program design should be thrown by the wayside. On the contrary, there are many people out there with training certifications that, as my wife recently put it, "Couldn't program their way out of a wet paper bag." But try not to get so obsessed with the "science" side of the equation that you completely miss the reason you wrote the program in the first place.
*In case some of you reading know who this anonymous speaker is - after all, he is quite popular - know that my intent is not to bash him. I actually have the highest respect for him and he has influenced (for the better) many of the things I do today at SAPT. I was simply using this story as a segue into the post. And hey, it's O.K. to disagree with others in the industry**
**Unless it's me.
