CategoriesStuff to Read While You're Pretending to Work Uncategorized

Stuff To Read While You’re Pretending To Work: 5/11/18

I don’t need to make any introduction.

Lets get to this week’s stuff.

Copyright: maglara / 123RF Stock Photo

BUT FIRST…CHECK THIS STUFF OUT

1. Even More Complete Shoulder & Hip Blueprint – Dates/Locations Announced

Dean Somerset and I are currently in the throes of drumming up new content for our staple workshop series.

We’ve presented this workshop all over the world – London, Vancouver, Oslo, Prague, Boston, LA, Hoth – and even turned it into a popular digital product HERE so everyone can enjoy it.

We’ve already nailed down dates in Slovenia, Houston, and LA this fall (2018) and are also in talks to bring it to Detroit, Philadelphia, Edmonton, Australia, and Singapore in 2019.

If you’re someone who’d like to host this event/participate in a tickle fight please reach out to either Dean or myself.

Go HERE to register in the announced cities.

2. Strong Body-Strong Mind – Bonn, Germany

My wife and I will be in Bonn, Germany on Saturday, June 30 to put on our 1-day Strong Body-Strong Mind Workshop.

I’ll be speaking to assessment, coaching up common strength exercises (squats, deadlifts), and how to better “match” your programs to your client’s abilities and goals.

Lisa will be discussing how to better manage client expectations, motivation, and how to adopt better mindset strategies for success.

And then we’ll have a beer….;o)

Spots are limited and the Early Bird rate is coming to a close on 5/15, so act quickly if you want to take advantage!

For more details (including itinerary and registration) go HERE.

3. 2-Day London Workshop

^^^ It’s so good we didn’t even feel the need to come up with a witty title for it.

After my workshop in Germany I head over to London to take part in a 2-day event (the weekend of July 7th) with my friend and colleague (and handsomest man alive) Luke Worthington.

We’ll be taking a deep dive into assessment, PRI, program design, and coaching up common strength movements such as squats, deadlifts, and shoulder friendly light saber tactics.

What’s more, the event will be taking place at the brand spankin new Third Space location in the city (HERE). This event is breaking the place in before it actually opens to the public.

If you’re a personal trainer, coach, or just someone who likes to nerd out on scapular upward rotation, Zones of Apposition, and/or how to deadlift a castle you won’t want to miss this.

A few spots are still available…..go HERE for more info.

4) Tully

My movie watching prowess has taken a steady nose dive in the past year for obvious reasons.

I miss it.

Excited to head to my snobby, local, independent theater tonight to go see this latest one from director Jason Reitman and screenwriter Diablo Cody.

STUFF TO READ WHILE YOU’RE PRETENDING TO WORK

Why I Use Profanity In My Writing – Erica Suter

As someone who also uses profanity in my prose – and who often receives backlash from people who live PG lives – I appreciated this piece by Erica Suter.

29 Random Thoughts On My 29th Birthday – Doug Spurling

Doug is one of the most impressive people I know.

He has built and runs the most successful gym in Maine which generates over seven-figures and provides full health benefits and 401k’s for all his employees. In addition he also dabbles in real estate, writing, and does a ton of charity work.

He’s only 29.

He’s got his shit together.

Ladies: Strong Might Be the New Sexy, But You Can Strength Train More Than Just Your Butts – Lee Boyce

 

I think it’s fantastic more and more women are seeing (and reaping) the benefits of traditional strength training. But much like we’d chastise dudes for always training their pecs or biceps, the same can be said for the bulk of women who feel training their glutes and only their glutes is the key to a desirable derriere.

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Categoriescoaching personal training

The Problems With Over Coaching (And Some Solutions)

A few weeks ago I Tweeted something to the effect of “Don’t be afraid to let your clients figure things out for themselves. Not every rep has to be a pristine vision that makes the Virgin Mary weep tears of joy.”

I gave the example of the knees caving in during a squat. Many coaches see this and they start hyperventilating into a paper bag no matter what.

I keep it real.

There’s a stark difference between the knees caving in TO neutral and caving in to the point where someone falls into excessive valgus.

Anyways, my little rant inspired Baltimore based strength coach (and fellow Lord of the Rings nerd), Erica Suter, to write a guest post.

It’s pretty baller.

Copyright: dolgachov / 123RF Stock Photo

The Problems With Over Coaching (And Some Solutions)

Sit your butt back.

Keep your chest out.

Put your shoulders back.

Engage your lats.

Wait, pretend there are tennis balls under your arm pits.

Squeeze your glutes too.

Breathe.

Don’t smile.

Did you get all of that?

Does this sound like you as a coach? Let’s hope not.

Too many cues have their way of confusing and frustrating our clients. More often than not, they become overwhelming. Worse yet, they become too much information for people to process during a session, let alone, mid-lift.

via GIPHY

Don’t get me wrong: correcting people is a good thing. We wouldn’t be coaches if we didn’t coach. To that end, we have to instruct people so they are executing pristine form and progressing.

However, too much instructing, over-coaching, over-cueing, or saying-shit-just-to-say-shit-and-hear-yourself-talk, is problematic.

Over-coaching is real and it permeates across the fitness industry as one of the biggest issues, besides perfectly staged selfies in yoga pants on a beach:

So why is over-coaching bad?

Problem 1: Too many Cues Confuses People.

Since clients are performing complex movements that excite the nervous system, the last thing they need is someone barking orders at them.

As an example, there’s already so much going on in a client’s mind during the deadlift:

Chest out, butt back, Megan Fox is hot, credit card bill due tomorrow, get kids from school, breathe, shoulders back, if only I could marry Megan Fox.

You see how stimulated their mind is already?

So a coach adding 5-10 things for them to fix is bound to go in one ear and out the other.

Solution: Focus on the most glaring mistakes.

Try and keep it to one to two cues, too.

You may find that one cue is what works the magic for multiple problems. As an example when you see a client with a “rounded back,” this happens because the client fails to engage their lates, sink their hips back, or keep their chest proud.

One magic cue could be “project your chest like Superman” or you can go as far to as to give them tennis balls to actually squeeze under their arm pits so they can adjust their posture.

Or to touch on a more tactile cue (no pun intended), for this pallof drag, the only thing my athlete needed in order to maintain and athletic stance was put a mini band above her knees:

 

Again, sometimes one thing fixes EVERYTHING.

Problem 2: There’s Nothing Worse Than Being Told How Wrong You Are.

And I get it. People fuck up. But over-coaching makes them to feel like failures.

As an example, I had a client unable to back squat. And no matter how many fancy cues, various demonstrations, correctives, and prayers to the squat Gods I threw out there, he couldn’t get it down and told me he felt like a failure because he couldn’t squat.

So instead of saying, “sorry, squats are off limits,” we had to change things up.

Solution: Realize some people need a variation on a basic movement in order to “get it.”

What my client needed to get more depth and hip mobility in his squat was front loading.

So we tried this gem from strength coach Joel Seedman:

 

Not only did it help him better groove the squat position, it also helped him not feel like a failure that is banned from squats forever.

Will he progress to back squats one day? I’d argue never say never.

Problem 3: Over-Coaching Doesn’t Give People Autonomy.

Sure, they hired you to hold their hand, but allowing clients to gain independence helps them gain confidence back in themselves.

People aren’t paying coaches to have a babysitter. They’re paying coaches to get strong, instill confidence back in themselves, and be able to go out into the wild alone at times, namely, do shit themselves.

Solution: It shouldn’t be a surprise that you should allow them to fix it themselves.

This much I know: people’s bodies are awkward.

But.

They’re also capable of amazing feats of strength and movement and exploration. The body plays mysterious tricks on us and surprises us with its abilities.

Oftentimes, I may have an athlete struggling with a movement like the dumbbell snatch on Day One. And saying coaches cues, sprinkling fairy dust on them, and performing wizardry still won’t work.

With that said, I’ll give them one cue, and if it still looks like shit, I’ll leave the facility, go get a burger, go to bed, and come back the next day, and boom….their snatch is flawless.

Again, the body is amazing and people can be capable of fixing themselves after they learn a movement, fuck it up and learn and feel what NOT to do, sleep on it, and come back with good form.

One More Thing: Please don’t toss out too many cues just to say shit. Sometimes, the best coaches are able to sit back, observe, drop one knowledge bomb, and exit stage right.

Let your clients work their magic and trust me when I say keep it simple.

After all, simplicity is the highest form of sophistication.

About the Author

Erica Suter is a certified strength and conditioning coach, soccer trainer, and fitness blogger who has worked with athletes and non-athletes for over 5 years. She is currently a strength coach at JDyer Strength and Conditioning, and also runs her own technical soccer training business in Baltimore, MD.
Her interests include writing, snowboarding, and reciting Lord of the Rings quotes to her athletes and clients.
Categoriesyoung athletes youth sports training youth training

What Youth Athletes Need To Get Better

Today’s guest post comes courtesy of strength coach Erica Suter. She discusses a topic that sometimes makes me want to throw my face into an ax: youth athletes and how they should train.

FYI: I agree with everything she says in this post. It’s excellent.

Full Disclosure: I’m an 80’s baby who suffers from childhood nostalgia.

We moved. We played. We frolicked. We skipped. We sprinted.

Gone are the days when we played Capture the Flag, dodgeball, and Hide n’ Seek with our neighbors. And gone are days when we played tether ball at recess, or drew lines of chalk into a four square ball game on our driveways.

Copyright: nadezhda1906 / 123RF Stock Photo

 

Oh, and how about Hopskotch?

Such. A. Throwback.

If this is happening still, however, hit me up. I’d love to come out to your neighborhood. I’ll be sure to bring my Oshkosh B Gosh overalls too. ;-O

All the memories I reminisce on “back in the day” happened because the times we lived in promoted getting outside, running around, and actually meeting up with friends.

In person.

We called their home landlines and left a voicemail for a play date. And we’d meet on the playground.

Nowadays, we send a convenient text, only to find out our friends would rather stay in playing FIFA and not see us in real life.

To that end, youth activity has gone down to some degree. Whether that is in school or at home, kids aren’t moving as much as they could or should.

I wrote this post because I truly believe strength and conditioning coaches and team coaches have the opportunity to teach kids to move freely and safely again, in the gym, on the field, and at home.

So what do our youth athletes need? Let’s dive right in:

1) Coordination Drills

It’s amazing the lack of coordination I’ll see from kids these days.

As an example, most new athletes who come into our facility are introduced to basic drills, such as skipping, back pedaling, and marching. Most of the time, I will see ipsilateral (same arm, same leg) movement patterns, and then I’ll hear them say something like, “that felt awkward.”

If skipping, running, shuffling, or back pedaling feels awkward, then it’s being done wrong.

Simple movements like these should feel smooth and natural.

Nailing down contralateral patterns early on (ages 8-12) ensures kids are set up for smooth and efficient running mechanics when they get to middle and high school.

Just like acquiring skills with a soccer ball, it’s never too early to teach kids key cognitive skills to improve coordination before it’s too late.

Ladder drills could be a good start, but they’re useless if kids just tap their feet and ignore opposite arm, opposite leg action. Don’t be lazy. Do them with precision and arm movement:

 

Please keep in mind though: Ladders will not develop maximal speed.

I like to use them as a movement prep warm up or as a fun introduction. Every time I whip out a ladder kids get excited, so it does have its time and place. The world will not go up in flames if you do ladder drills for 5-10 minutes, but don’t make them the entire workout.

Other options to start beginners with could be marching, lateral marching, skipping, and crawling:

 

2) Strength Training

Strength can be an intimidating component in the youth training world. What most parents envision is their child getting under a barbell, signing up for a CrossFit class, and getting injured.

Rest assured, strength training doesn’t have to mean lifting weights. Let’s teach them to crawl, carry, squat, hinge, pull, push, or hollow hold with core tension and proper belly breathing.

 

These are all bodyweight movements that can eventually be progressed when ready.

Strength coach Justin Ochoa wrote an excellent article on this HERE.

Since neurological factors play the biggest role in a young athletes’ development, they have to learn to move their bodies first. So you’re better off focusing on form rather than load.

Sure, an 8 year old attached to a weighted sled with an altitude mask may get Instagram likes, but is it effective?

Moreover, is it SAFE?

Note From TG: What’s next…parachute jumping jacks? Bounding over a live volcano?

Needless to say, starting simple goes a long way. If kids master motor patterns young, then once they move into high school, they’ll be the strong badass in the weight room. At this age (14-18), hormonal factors are now the major influencers for muscle hypertrophy.

Now, they’ll be better prepared to gain strength and lift heavier loads:

 

To this day, Brenna in the video above still crawls, squats, and lunges with bodyweight (as warm up) because it hones in on inter-muscular coordination and allows the body to work as a unit.

The coordination and basics never stop.

3) Proper Landing Mechanics

Hopping, jumping, bounding, and a plethora of other power exercises that involve landing are very popular with youth athletes.

But more often than not, these are butchered.

Secret: No one cares if your kids can jump a 36” box. And no one cares if you can do this:

Photo Credit: Athletes Acceleration

If your goals are slouched posture, inhibited core and glutes, or dying, then sure, have them give this a go.

I can’t reiterate enough how critical it is to hammer home safe and proper landing mechanics. So please: lower the height of the box, check your ego, and care for your youth athletes.

Here is a video that talks about proper countermovement and landing technique (which should look the same):

 

4) Variety

Since we want to ensure our kids are learning as many motor patterns as possible, periodization that reflects a more concurrent style would be best. This way, they’re learning a variety of exercises such as how to squat, hinge, crawl, push, pull, and lunge.

Additionally, they will be doing strength, agility, endurance, and power drills in all planes of motion.

A multi-faceted approach allows kids to learn technique, work multiple muscle groups, evade boredom, and stay excited about performance training without burning out. It’s similar to the early specialization argument when kids should not choose one sport before age 12. The same goes for the gym.

At our facility, we go as far as designing obstacle courses. Kids will crawl under hurdles, climb up ropes, sprint, or dodge cones for the heck of it.

 

Whether this is for strength based or skills based exercises, cognition is always a must for this population. Strength coach Jeremy Frisch does some cool things with youth athletes to the point it looks like an American Ninja Warrior episode.

Go check him out HERE.

If you have any fun ideas on how you train your youth athletes, or other components you feel are necessary, I would love to hear. My favorite part about working with this population is the sky is the limit in terms of programming, and we as coaches have wiggle room to get creative.

About the Author

Erica Suter is a certified strength and conditioning coach, soccer trainer, and fitness blogger who has worked with athletes and non-athletes for over 5 years. She is currently a strength coach at JDyer Strength and Conditioning, and also runs her own technical soccer training business in Baltimore, MD. Her interests include writing, snowboarding, and reciting Lord of the Rings quotes to her athletes and clients.
CategoriesStuff to Read While You're Pretending to Work Uncategorized

Stuff To Read While You’re Pretending To Work: 11/10/17

I’ve got a busy and exciting weekend coming up. First off I’m gonna head to the gym shortly after pressing “publish” on this post, go deadlift my face off, and follow-suit with my weekly visit to my favorite pizza place here in Boston – Upper Crust.

Later on I’ll head to the airport to pick my boy Dean Somerset. We’re both teaching the Complete Shoulder & Hip Blueprint to a sold out crowd at AMP Fitness this weekend. It’ll be bitter-sweet because after 20+ times teaching it across the world (LA, Seattle, London, Prague, Oslo, Minneapolis, Vancouver), it’s likely our last “planned” presentation of the course.

We’ll be sad to turn the page, but we’re excited to drum up a new curriculum.1

Lets get to this week’s list.

Copyright: gregorylee / 123RF Stock Photo

But First

1) Looking For Strong MOFo’s

Earlier this week Bryan Krahn and I announced we’re looking for people to beta-test our Strong MOFo program.

MOFo = Man Over Forty.

You can read all about it HERE.

Of, if you prefer the Cliff Notes version: if you’re a 35+ (man or woman) and looking to follow a 4-month program that’s designed to get you strong, maybe get you a better bicep peak, not kill you, and take into account you’re not 25 anymore (and written be two competent coaches) it may be right up your alley.

Direct link HERE.

2) BarBend.com Interview: Training Over 40 and Deadlifts

I was asked by the peeps over at BarBend.com to talk about training over 40 (catching a theme here?) and you know anytime I start talking about lifting things the conversation will gravitate towards deadlifts.

But we also talked about women and chin-up training too.

You can check it out HERE.

3) Latest Men’s Health Article

Men’s Health asked me to comment on what would make most guy’s pecs more “pecy.” HERE’s what I had to some on the topic.

Stuff To Read While You’re Pretending To Work

25 Ways to Eat Well On the Go – Dr. John Berardi

I work with a lot of clients who are on the go and travel a ton for their work. This infographic is going to save me a TON of time.

6 Reasons You Should Never Open Up a Gym – John Romano

Admittedly it’s a liiiiiiiitle bit negative for my tastes in some parts, but as a gym owner myself I was shaking my head in agreement a lot as I was reading this.

30 Thoughts on Life, Strength & Conditioning, and Business – Erica Suter

I always enjoy reading these types of “reflection” posts from coaches. I find they’re often more “raw” and candid writing in this format.

I mean, you have to respect any business tip that says “drink coffee and pretend you know what you’re doing.” Hahahahaha. So true.

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CategoriesStuff to Read While You're Pretending to Work

Stuff to Read While You’re Pretending to Work: 8/18/17

It’s been quite the week, huh? While I’d like to sit here and espouse a plethora of nuanced commentary on the unfortunate, and, quite frankly, sickening events of this past week here in the U.S., I feel all I can really add to the conversation is this admittedly un-nuanced soundbite:

“Fucking Nazis suck.2

That’s all I have to say about that.

Lets get to this week’s stuff to read.

Copyright: wamsler / 123RF Stock Photo

CHECK THIS STUFF OUT FIRST

1) Complete Shoulder & Hip Blueprint – Orlando

There’s only less than three weeks left to take advantage of the Early Bird rate for Dean Somerset and I’s workshop in Orlando, at Spark Fitness, the weekend of October 21st.

I’ve never been to Orlando. I bet it’s going to be beautiful in October. Yet, there’s no way in hell I’m visiting Disney World.3

You can go HERE for more details and to sign up.

HEADS UP: We’ve also added Boston into the mix later this year. Not Burlington Boston or Beverly Boston, two cities that are lovely, albeit not (that) close to Boston.

No, this is IN Boston. In the heart of the city Boston, at AMP Fitness.

Early bird rate is in effect now and if you’re super eager to sign-up you can go HERE.

2) Elite Fitness & Performance Summit – Chicago

 

I’ll be in Chicago this September alongside some other phenomenal speakers for the Elite Fitness & Performance Summit. The cast includes:

  • Nick Tumminello
  • Mark Fisher (if I have to follow him on stage I’m going to be pissed)
  • Josh Henkin
  • Nick Berry
  • Molly Galbraith
  • Krista Scott-Dixon
  • Ryan Ketchum

And many, many more.  It’s one of the most action-packed fitness events of the year, so be sure to reserve your seat ASAP. You can go HERE to do so.

3) Appearance on The Strength House Podcast

It was great to catch up with old friends Greg Robins and Tony Bonvechio. I think I am officially the smallest & weakest guest they have ever had…;o)

 

Stuff to Read

The Tension Weightlifting Technique: How To Make Every Exercise More Effective – Justin Park

This is a really thorough review on one of the most under-appreciated aspects of training: tension.

Strength and Conditioning Programs: When Precision Tops Effort – John O’Neil

A common practice is giving near maximal effort on every….single….exercise. I love when people want to work that hard, but that mentality can also be as detrimental as it can be helpful.

Here’s John with a nice, rational piece explaining why “precision” and doing exercises correctly is vital for short and long-term success.

What Workout Program Works Best? – Erica Suter

I think I like Erica’s writing because much of the time it mirrors my tone and I can appreciate a good “bang my head against a wall” joke and references to dragons.

But, too, I think she makes a lot of sense and I respect the advice she gives.

People tend to over-think things and are always after what’s “best” or “optimal”

Newsflash: it all works.

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Categoriescoaching Conditioning speed training Strength Training

What Sport Specific Really Means

Soooo, I’m a dad now. Lisa was a CHAMP all throughout, and I’m confident we’ll be heading home today from the hospital. As a heads up, you can expect just as many pics of my kid as my cat…;o)

I’m still a little busy, so please enjoy today’s guest post from strength coach Erica Suter.

Copyright: tnn103eda / 123RF Stock Photo

 

What Sport Specific Training Really Means

Every time I write an article, I may sound like I want to chop everyone’s balls off.

Truthfully, I get fired up with certain themes in the strength and conditioning world, making my prose honest, raw, and at times, harsh. My article on fitness celebrities, for example, was one of those topics I approached with fervor and sass.

Today’s topic is no different. So let’s dive in:

Sport Specific Training

For the past 5 years, I’ve been lucky to work in both the strength and conditioning, and skills-based realms of performance enhancement. I’m a Certified Strength and Conditioning Specialist who helps athletes get strong, but I’m also a licensed USSF soccer coach who teaches technical soccer skills. I keep my CSCS side separate from my technical side. I’m either in the weight room blasting Skrillex, or out on the soccer field working on my tan:

 

Knowing both worlds certainly makes me aware of the distinction between strength and skill work.

But alas, confusion still arises. Especially amongst parents, I get questions like:

“So do you do sport specific training for soccer players?”
“Can you get Little Johnny to have a stronger throw-in with medicine ball work?”
“Can you do female soccer specific ACL injury prevention?”

Full disclosure: Getting kidnapped by orcs from the Lord of the Rings sounds way cooler than explaining sport specific training to parents.

Note From TG: Hahahahahahahahaha. That was good. I’m stealing it.

I do, however, want to play the part of the understanding strength-skills coach and share some knowledge on this topic. Here goes nothing.

What Is Sport Specific?

Sport specific has been sensationalized in the strength and conditioning industry as a method of training that mimics a specific skill of one’s sport in the weight room. Often, strength coaches are pressured to train sport specific, especially because they have access to a plethora of fancy gadgets and gizmos.

However. Advanced equipment can be more problematic than effective.

We do not have to kick a heavy medicine ball to build a stronger soccer shot. Nor do we need to tie a golf club to resistance bands to generate a more powerful swing. We do not need a baseball attached to a sling shot to improve pitching speed. And we do not need to strap a spontaneously combusting jetpack to a track athlete to get them to sprint faster. Sorry if that was extreme.

Put simply, the more flashy tools we add, the quicker faulty motor patterns arise and skills-based mechanics go down the drain. Not to mention, an athlete will not be able to perform a skill based movement through it’s full range of motion. This can lead to decreased skills performance, weakened neuromuscular firing, less power output, and increased chance of injury. I get it: cool equipment makes parents “oooh” and “ahhh” and makes strength coaches look like magical fairies that shit sparkles.

Alas, I digress.

Some things to consider:

– Practicing a sport with a weighted vest doesn’t allow for pristine sprinting mechanics.

– Performing soccer 1 v. 1 moves with a resisted harness does not allow players to explode with the ball at maximal speed to beat a defender.

– And running sprints with a Bane Mask while holding a football and wearing your helmet and pads is well… stupid.

Two Different Jobs

The strength coach’s role is to get athletes stronger and less prone to injury through proper strength, power, and energy systems training.


In the other corner, the skills and team coaches help with improving the soccer kick, the bat swing, the golf swing, the hockey shot, and the tennis serve. It is not the strength coach’s job to bring the court, field, or ice rink into the weight room and duplicate these actions with loaded contraptions. That is why we have distinguished differences between Certified Strength and Conditioning Specialists and licensed sports coaches.

Expertise exists in the dictionary for a reason.

ex·per·tise
ˌekspərˈtēz,ˌekspərˈtēs/
noun
  1. expert skill or knowledge in a particular field.
    “technical expertise”
    synonyms: skill, skillfulness, expertness, prowess, proficiency, competence; More

Strength Training Carry-over to Sport

Strength coaches don’t mimic skills in the weight room. Rather, they mimic movement patterns that will enhance a skill.

As an example:

Skill: Shooting a soccer ball

Movement patterns: hip extension, hip flexion, core stability, hip stability, ankle stability, plantarflexion, transfer of force through the trunk.

Planes of motions: frontal (plant foot and hip stability), saggital (kicking leg), transverse (transfer of force through core and hips for shot accuracy).

Weight Room “Sport specific” exercises: Dead lifts, hip thrusts, single leg hip bridges, plank progressions, psoas activation, lateral step ups, medicine ball rotational slam, single leg bridge variations, to name a few.

Single Leg Bridge Progression:

 

Lateral Step Up:



Psoas/Core Activation:

 

What we do in the weight room is already “sport specific” to some degree, as strength coaches provide athletes the fuel that is needed to powerfully and deliberately execute skill-based movements.

But if we reallyyyyyyyy want to be sport specific, then the athlete must PLAY MORE OF THEIR SPORT.

Going to drop the mic right there. Thanks.

About the Author

Erica Suter is a certified strength and conditioning coach, soccer trainer, and fitness blogger who has worked with athletes and non-athletes for over 5 years. She is currently a strength coach at JDyer Strength and Conditioning, and also runs her own technical soccer training business in Baltimore, MD. Her interests include writing, snowboarding, and reciting Lord of the Rings quotes to her athletes and clients.