Leadership, like coaching, is fighting for the hearts and souls of men and getting them to believe in you

Eddie Robinson

This week’s edition is sport performance centered. Check it out if you are a weightlifter, cross-fitter, powerlifter, athlete (quarterback, baseball player, softball player, shoulder issues), and/or coach.


Playing multiple sports growing up made me into the athlete I am; I played soccer from age 5 to 17, baseball from age 6-14. basketball from 10-20, and football with my brother all the time. Soccer is a sport that is great for footwork in sports like basketball. It really has a carry over and it an important skill to learn (playing with your feet) because most sports are hand centered. Below is an excerpt from the article:

But most sports reward patience, and early specialization can have ‘significant negative consequences on the development of an athlete over time,’ the University of Florida report concludes. Among the documented impacts: increased burnout and dropout from the sport; less enjoyment and higher rates of injury; social isolation; staleness; physiological imbalances; shortened careers; limited range of motor skills; and decreased participation in sport activities into adulthood.”

Coach, Your Sport Isn’t Special! by Chris Gallagher

Sport coaches want to win. Duh. And most were athletes themselves. Falling back on what they “know’ is natural. But it shouldn’t be as far as a sport coach goes in understanding the needs of an athlete from a strength and conditioning/sport performance standpoint. Just as a strength and conditioning coach should not be telling a sport coach how to teach a specific sport skill, a sport coach shouldn’t be dictating to the strength and conditioning coach what lifts/exercises to do. A little excerpt below speaking on some sport coaches views on their “special” sport:

“Their sport requires special attributes unique to that sport and they must train special muscle groups that only their athletes possess. They have no time or place for max strength, relative strength, power, and rate of force development. Coaches in these sports often are former athletes who had high—or at least moderate—levels of success themselves. They “know” what it took for them to achieve success, so they “know” how to get their athletes there.”

Making Training Stick – Simple Rules by Vern Gambetta

Referenced in the article above is Vern Gambetta’s simple rules and principles.

Below are a few of Gambetta’s rules:

Build on strengths and minimize weaknesses

Train fast to be fast. You are what you train to be.

Don’t try to replicate the game in training, distort it.

Don’t try to replicate the stress of the sport in training, instead prepare for the stress of the sport.

Injury prevention is a transparent part of the whole program, not a central focus.

Little Exercises for Big Strength by Chris Moore

Chris Moore is a member of Barbell Shrugged and has his own thing going over at Barbell Buddha. Being a former high level powerlifter, he has acquired a lot of experience and wisdom.

He outlines little exercises that will go a long way in increasing your strength. Plus he gives a great quote from a Japanese poet Ikkyu here, “Many paths lead from the foot of the mountain, but at the peak we all gaze at the single bright moon.”

-Back Raises

-Hammer Curls

-High Rep Presses

(I’ve been doing lots of push-ups every day for 3 weeks and have noticed I feel way better)

-Tons of Rows

Keystone Deadlift 

Top 2 Rotator Cuff Exercises for Shoulder External Rotation by Nick Tumminello

Supine Shoulder External Rotation with Band

-Side Elbow Plank with Dumbbell Shoulder External Rotation

This wraps up weekly digest #5. A sport performance focus this week to get you started on this Labor Day.

Enjoy, be safe, and cherish the moments with your family.


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