Today’s guest post comes courtesy of former CSP intern (and now staff member in the Jupiter, FL location), Ashley Crosby.
I really liked this, as it served as a stark reminder that internships can provide more than just monetary value1Particular to fitness industry internships it’s also a reminder that the “true” value is in learning the intricacies behind working with people, and not just getting good at breaking down deadlift technique and regurgitating Prilepin’s chart.
Enjoy!
5 Most Important Things I Learned From My Internship
When I did my internship at CSP-FL in the spring of 2015, I was mostly concerned with nailing down the technical aspects of coaching. How do you write the best program? How do you spot compensation patterns? What are the best exercises and progressions for each individual at each point of their season? Why choose one exercise over another? What’s better?
See, I was finishing up grad school, and though I was lucky enough to have some experience in the field, I was still mentally stuck in finding the one correct answer. I wanted cut and dry answers, steps to follow, and I wanted to be the most proficient in each and every exercise.
I studied relentlessly–not just the database and in-services we have access to prior to our internship to prepare us, but for my exams as well. I read every article I could get my hands on. I spent a lot of time with my head in books. (To be fair, I still do.)
I recently asked our new class of interns what they were most interested in learning about, and saw similar topics: nutrition supplementation for sport, arm care and managing injuries after surgery and rehab, set/rep schemes, developing throwing programs, density training–the technical aspects of what we do day in and day out.
But here’s the thing: the most important lessons I learned as a coach were not technical in nature.
Comfort in the technical aspects comes with time and practice, from reading both the science and articles from other coaches on how they apply techniques, and from making mistakes and trying new things.
Being on the other end of the internship process now as a staff member and watching the newest class of interns go through their internship experience, I feel these are five of the most important things I’ve learned (by doing and seeing):
1. Learn everybody’s name, and a few facts about them.
Greet them by name every day.
As Dale Carnegie said in How to Win Friends and Influence People (a book I highly suggest every coach out there read), there is great power in a person’s name. Use it often.
2. Learn how to ask questions and genuinely, actively listen to them.
Start every session by asking athletes how they feel, how their weekend was, how their game was, or some other question to see how they’re feeling. It gives you a good idea of their level of fatigue or their mood, and gives you a chance to set (or re-set) the tone for the day.
NOTE from TG: I listened to a recent interview on The Fitcast with Mike Boyle and he mentioned a program that he and the staff at MBSC are experimenting with called CoachMePlus.
The idea is to have better access to the metrics that affect athletes on a daily basis and to better prepare coaches to augment training and programming variables accordingly. Seems interesting.
3. It doesn’t matter what kind of day you are having; leave your troubles at the door.
As a coach, you are an emotional rock and set the tone for the facility and for the session. Don’t let your bad day become your athlete’s bad day.
4. Whether it’s busy or dead, don’t lose your focus.
When it’s slow, it’s easy to mentally check out and want to hang out with the other coaches or interns. It’s great to be friends with your fellow interns–in fact I genuinely hope you are, because they’re part of your new professional network.
However, when people are in the gym, your focus should be on them. Use it as an opportunity to get to know your athlete better, to spend a little more time working on a movement they struggle with, and as a chance for you to become better as a coach.
5. Seek out the quiet ones and the young ones.
These are often the hardest to work with—not the pro guys who are very talented athletes and cue up quickly, but the ones who are still figuring out how their bodies are supposed to move or are too shy to ask for help.
Not only do they need the most help technically, they need to feel a part of the gym culture that you’re creating as a coach.
While I learned a lot of the technical aspect during my internship (and continue to every day through articles and books and interactions with my coworkers), they’re all just in the background of what I do all day, which is interact with people, and build a relationship and trust with them.
As Teddy Roosevelt said and Eric often quotes, people won’t care how much you know until they know how much you care.
Author’s Bio
Ashley Crosby recently finished her MS at Bridgewater State before coming to Cressey Sports Performance, first as an intern and then as a coach. A CSCS and Pn1 certified coach, she runs the strength camps in the CSP-FL location. Before she went back to school for her masters, she was the social media director for the Cape Cod Baseball League. When she’s not coaching or lifting, she’s usually watching baseball.
FYI: this post is approximately 91% about me. Okay, 92%. Good news for those of you who’s favorite topic is Tony Gentilcore!
And good news for me, because I love writing about me.
In case you haven’t heard the news or have been out of the loop for the past week, I am no longer coaching at Cressey Sports Performance.
Contrary to typical fitness industry shenanigans when a co-founder and figure-head decides to part ways with a facility and institution he helped establish and build, the news comes with zero percent hard feelings, animosity, or any semblance of ill will.
In fact it comes with a degree of excitement.
Truth be told: it’s a decision – while not easy to make – has been slowly marinating for a few months (if not several months) on my end.
I reached a proverbial “tipping point” not too long ago when an opportunity arose that I couldn’t really pass up. No, I didn’t come to realization I was a boy wizard. No, I wasn’t asked to be the strength coach for team Victoria Secret. And no, I wasn’t hand selected by director Zack Snyder to play the next Superman.
Legitimate guesses on your end though.
No, an opportunity came up in Boston that will allow me (and my wife) to plan a head for our future while at the same time allotting me a degree of autonomy I couldn’t pass up.
I’ll tell you the details, but you have to keep reading. A little written prose foreplay first.
When It All Started
Some of you reading know the back story of Cressey Sports Performance. For those that don’t it literally started with a phone call.
Things fell through where Eric was working as a coach (as an independent contractor) and he called Pete Dupuis and left a voice mail saying:
“Dude, it’s time. Want to open up a gym?”
It was a well timed and fortuitous call because Pete was, in fact, out playing a round of golf waiting to hear back on another job offer.
If Eric had waited 30 minutes, CSP would have been out of a co-founder and one of the best fitness business minds in the industry.
Yep, that guy.
But just so you know that Pete doesn’t make a habit of living a “sun’s out guns out” lifestyle at the office all time, here he is all cleaned up and professional looking:
Pete once wore sweatpants to a roundtable event at his alma mater, Babson College, geared towards business students who were given the opportunity to pepper local, successful, entrepreneurs with questions. Straight up boss. And he can kick Chuck Norris’s ass.
Eric and I were roommates at the time, and he didn’t even finish the sentence “hey dude, I’m starting a gym do you want to……” before I was tearing off my commercial gym shirt Hulk Hogan style and giving my two weeks notice.
And off we went. The three of us. To start a gym.
Two 25 year olds and a balding 30 year old, all of whom had zero business experience what-s0-ever. The odds of everything panning out where on par with the odds of Godzilla losing a fight to a building made out of wet spaghetti.
7 out of 10 new small businesses last at least 2 years, half at least 5 years.
We ended up finding space to rent inside an indoor batting cage facility in Hudson, MA. We set up shop in the corner with nothing more than a barbell, a few plates, a sled, and one of those forearm gripper thingamajigs that had a weight plate attached to a rope.
And this was what the first iteration of CSP looked like:
You can see the limited gym equipment piled in the middle, but we still managed to train people.
We eventually put up our own walls and office space and stuff – 2200 square ft in all – but our roots were minimal to say the least.
[Best piece of advice to ANYONE interested in starting their own facility: START SMALL!]
We already had a decent sized client roster of local high-school baseball players that Eric had been working with at his previous location, and I had a handful of clients follow me from my previous location as well.
And things ballooned from there.
We started getting some local college players and general fitness enthusiasts (thanks in part to mine and Eric’s growing web presence), and that parlayed into a few local New England based professional baseball players starting to make their way in.
Including Tim Collins.
Little did we know at the time that the quiet, scrawny, 135 lb left-hander from Worcester, MA who wasn’t recruited by any Division I,II, or III college, but was eventually spotted by JP Ricciardi (then the General Manager of the Toronto Blue Jays) at a summer baseball game and signed to a professional contract, would grow into a bonafide Big League pitcher with the Kansas City Royals (not to mention an unofficial – but really official – CSP staff member).
I’m not going to wax poetic on every prospect or nook and cranny of growth we’ve ever accomplished in our history. But lets just say: we’re the shit holy cow I’m proud of what we’ve been able to accomplish.
Never in a million years would I have guessed as a teenager growing up in Central NY that I’d have the opportunity to work with hundreds of professional baseball players as a strength coach. Or that I’d get paid to do what I do on a daily basis, and wear sweat pants doing it.
What started as a 2200 square ft. facility which required a tetanus shot to even use the bathrooms (<– only a slight exaggeration) grew enough to warrant three expansions and a renowned reputation as one of the premier strength and conditioning facilities in the world.
Words can’t even begin to describe how grateful and proud I am to have been associated with not only the initial beginnings of CSP, but to have witnessed it’s growth and help foster it’s unique culture as well.
NOTE: sick bicep pose at 0:33. Just sayin….
We’ve worked with thousands of clients and athletes from all over the U.S and world. Name a sport we’ve (probably) worked with an athlete who plays it. Name an injury we’ve (probably) worked with an individual who’s succumbed to it.
We’ve had the opportunity to see 100s of interns and coaches walk through our doors – many of which have gone on to successful careers in their own right.
I’ve made Eric’s ears bleed innumerable times with all the amount of EDM (Electrical Dance Music) I’ve played.
It’s been an amazing ride with an abyss of PRs and laughs.
Did you know wearing CSP gear increases general level of badassery and sexiness by 717%?
Or that we don’t just test deadlift 1RMs?
https://www.youtube.com/watch?v=7cXoNPTbe8s
And that during off-hours these sort of shenanigans take place?
Or that, contrary to popular belief, we don’t just train baseball players?
And, finally, that I can crush a finisher while listening to John Mayer?
All Kidding Aside
I’ve been incredibly fortunate to call Cressey Sports Performance my fitness “home” for the past eight years. I’d be remiss not to give credit where it’s due and concede that much of the success in my career has been because of CSP (and by extension, Eric).
Little do people know that Eric and I met on the internet. No lie.
And we didn’t meet at a time when that was just what people did either.
This was pre-Facebook. Pre-Tinder. Pre-text messaging. It was basically Creepy McCreepypants territory to say you met someone online; much less someone you’d inform your family that you’re going to quit your job in NY and move to CT to work and live with.
“Hey family, I’m moving to Connecticut to work with some dude named Eric. Oh, and we met on the internet. He’s totally not an ax-murderer, Mom. Promise!”
I think it’s safe to say that things turned out more than okay.
Eric’s been a major influence on me the past decade – both professionally and personally2– and I’m forever indebted to him for helping to “catapult” my career.
As it happened, it was through him why I pursued writing in the first place. Eric served as my first editor in fact.
It was via Eric that I was able to leave my comfort zone. I never would have left NY if it weren’t for him.
I mean, who knows where I’d be today?
Still a personal trainer at Bally Total Fitness in Syracuse, NY? Maybe a strength coach for a local high school near my home town? Most likely a professional grizzly bear arm wrestler.
Point is: it’s hard to fathom not being where I am today without having crossed paths with Eric.
I could make the case I never would have met my wife, Lisa.
All Of This To Say
I’m nervous to be leaving Cressey Sports Performance. Without sounding overly dramatic, a part of me feels naked and vulnerable to say I won’t be there on a day-t0-day basis anymore.
I know I’ve worked hard and performed the bulk of grunt work to build my own brand and make a name for myself in the industry, but it’s hard to picture myself not coaching with the #CSPFamily insignia hovering over my shoulder.
I’m nervous. Nervous as balls. Whatever that means.
It may sound silly, but a portion of me feels I’m losing a sense of prestige in stepping away.
But it’s that sense or nervousness and uncharted waters that will help propel me to continue to work hard and succeed in turning the page in my life.
I’ll miss a lot of things.
What I’ll miss most, though, is being around the other coaches. I am not kidding when I say I’ve been incredibly lucky to coach alongside some of the best coaches out there: Chris Howard, Greg Robins, Andrew Zomberg, George Kalantzis, Tony Bonvechio, Matt Blake, and Miguel Aragoncillo[/efn_note]Chingeda. Sorry, inside joke[/efn_note] (in addition to the un-sung hero of CSP, office manager, Stacie Leary).
All of them have kept me sharp as a coach and I was/am always amazed at how passionate, in-tune, and willing they were/are to always strive to get better.
TO ALL OF YOU (as well as past coaches/staff: Brian St. Pierre, George Abele, Michelle Elwell, Brittany Morgan): Here’s hoping I can continue to live up to the high standard of professionalism, integrity, and expectations you all have helped me mold and strive to attain.
I know I will. But thank you nonetheless.
Too, THANK YOU to the endless array of athletes and clients (some of which have become close friends) whom I’ve had the privilege to work with over the last several years.
It’s been a more than rewarding ride for me and I wish you all well.
So, What Now?
Cry? Did that.
Binge watch a new television show? Yep, Narcos.
Hang out with my cat, Dagny? Come on…of course.
What about starting my own “gig” in Boston?
Hell to the yes!
I’ve spent the better part of the past few days purchasing and collecting equipment – plates, barbells, matting, power rack, life size replica of He-Man, you know the important stuff – to outfit a small studio space in Brookline about a mile and half from my apartment3
For now I’ll be sub-leasing space at an already existing studio and blocking off times to train people in a semi-private format (groups of 2-4). I’m still in the throes of figuring out my schedule, but for now here’s what I envision happening:
I had come home from a full day of training clients at SportsClub/LA (a former fancy pants high-end health & fitness club that was bought out by Equinox not too long ago) when Eric peeked his head through the doorway, plate of egg whites in hand, and said those seven words to me.
That’s more or less how Cressey Sports Performance came to exist.
That was roughly eight – eight! – years ago to this day. The two of us, along with Pete Dupuis6, decided to jump head first into gym entrepreneurship. The odds were against us to say the least.
Not that we weren’t confident in our abilities and work ethic, but if you were a betting man (or woman), and based off the somber statistics (8 out of 10 new businesses fail within the first 18 months of operation. A whopping 80% crash and burn.), there was more likelihood [cue Dr. Evil voice] Unicorns would fly out of an erupting volcano attacking us with freakin laser beams from their freakin heads than there would have been any chance in us succeeding.
I mean
1. We were (back then) two 25 year olds and one 30 year old with no track record of business ownership.
2. We were (back then) two 25 year olds and one 30 year old with no track record of business ownership.
3. We were (back then) two 25 year olds and one 30 year old with no track record of business ownership.
4. I was balding. Not that that had anything to do with anything, but I was sad.
The fact I’m writing this post eight years later speaks to the actual outcome.
We Survived. We Made It. We Beat the Odds
Make no mistake: the ride hasn’t been all butterfly kisses and rainbows. All three of us can recall very long hours, 6-7 day work weeks, sleep deprivation, limited time with significant others, subsisting on nothing but protein shakes, and any number of growing pains tied with opening a new gym (purchasing & assembling equipment, construction, lease negotiation, lead generation, marketing, payroll, cleaning, not to mention assessments, program writing, coaching, and arguing over what’s being played on the stereo).
Despite it all, we’ve managed to not only not suck…but thrive in the eight years we’ve been in operation.
I’m not going to sit here and blow sunshine up our own asses, but it’s pretty satisfying knowing the three of us have been able to build what started as a 2200 square foot gym located inside an indoor batting cage facility with broken windows and a bathroom which required a tetanus shot to use…
…to a 15,000+ square foot flagship facility that’s often regarded as one of the premier “go to” training facilities in North America (if not the world).
Not too shabby for a place located in little ol’ Hudson, MA.
And yes, I could easily sit here and wax poetic on all the things we did right. Work ethic, having a client roster right out of the gate (because we were both already sorta-kinda established in the area, between Eric and myself we had a list of 40+ clients who were willing to train with us on Day #1), starting small and only building out/expanding when it was appropriate (and fit our needs), only hiring when it was within our means, starting an established internship program, and understanding that by identifying an under serviced demographic (in our case, baseball players) it was more than okay to target – and eventually own – a niche market.
All of it played a role.
I’d also be remiss not to mention how fortunate we’ve been in how are coaching staff has grown throughout the years. Our first hire was Brian St. Pierre who has gone on to a very successful career with Precision Nutrition.
Right now we have eight coaches who, on top of being profound ambassadors of the CSP brand, have also gone on to build their own successful brands within the fitness industry. Something we adamantly encourage. Everyday I feel fortunate that I get to work in a place that’s not only super fun, but challenges me to get better on a consistent basis.
But more importantly, it’s about the people we have the privilege of working with on a day-to-day basis
While I still have to sometimes pinch myself at the shear number of professional athletes I get to interact with – my 13 year old self would flip out and punch my older self in the face in disbelief if he knew how many guys I’ve met whose baseball cards I collected back in the day – it’s everyone who makes CSP such a special place to work and train.
Gerry, a 60+ year old who first came to us after having major heart surgery 4-5 years ago, who’s now hitting the weights 3x per week without fail. And busting my balls every step (and Prowler push) along the way.
Emma, a 20 year old who originally started coming to CSP because her father, Clint, did, who’s now training for her third powerlifting competition. And can do this:
Or any number of our Strength Campers – male/female, varying ability levels, varying ages, all shapes and sizes – who come in and get after it week in and week out.
Everyone – athletes and general pop clients combined – buy into the #CSPFamily mindset, and it’s amazing and a testament to the culture we’ve worked so hard to establish, cultivate, and maintain.
And lastly, just to put things into perspective.
Pete and I were having a conversation the other day reflecting on the whole “eight year thing.” Everything I mentioned above (and the dozens, if not hundreds, of things I failed to touch on) could fall under the “why we made it” umbrella.
Pete brought up a good point, though.
Vision vs. Actuality
I find that many coaches, trainers, and people who love the gym (and will end up stabbing their boss in the neck if they have to spend one more day behind a computer) who entertain the idea of starting their own gym, tend to battle a large gap between their vision and what is manageable and realistic.
Pete never had the vision of turning CSP into a 10,000 square foot mecca. The thought never entered his head. Rather, his goal, the thing he day dreamed about, was to have his own office. A place where he could shut his door and not worry about signing people in, answering the phone, and listen to me and Eric bicker about why Tiesto should or shouldn’t be played more often on the gym floor.
He eventually got his office. In year FIVE of our business.
Thank you everyone for your support and patronage throughout the years. And thank you Lisa – my wife – who has always been my biggest cheerleader.7
