How Soon Is Too Soon for Strength and Conditioning?

Short answer: it's pretty much never too soon. Before you get all uppity about stunting growth or something (which is not true), let me elaborate. Children can benefit from a good strength and conditioning program at any age. Believe it or not, the earlier they start a strength and conditioning program, the better. Keep in mind, strength and conditioning doesn’t just mean lifting weights.

More importantly, strength and conditioning involves working on proprioception, body control, motor patterns, jumping, landing, and deceleration. More importantly than becoming a better athlete, your child is  becoming stronger and learning how to use their body in a way that will make them more resistant to injury in their given sport (and daily life). Younger children have especially malleable nervous systems meaning that the patterns they learn in elementary and middle school will stick with them through the rest of their lives- as opposed to trying to relearn poor patterns as a high school or college athlete. In a broader context, having your child engage in an exercise program can boost their self esteem, encourage them to be healthy and active, and lead to a lifelong appreciation for working out and healthy living. As long as your child is in a supervised, age appropriate program run by qualified professionals, a strength and conditioning program can benefit them well beyond making them better at their sport

Because knowledge is power

Coach Lily

Amended Top 10 Articles for March 26, 2014 with links

We realize most of our readers are not coaches, but this first article should get you to look at your life and approach it with a “coach” perspective - because you are truly the coach of your own life.
http://articles.elitefts.com/features/columns/how-did-pete-carroll-win-the-superbowl/

10 steps to get BSLS (bigger stronger leaner smarter)
http://articles.elitefts.com/training-articles/ten-simple-tips-to-get-bigger-stronger-leaner-and-smarter/

How to screw up and move on - getting a grip on perspective.
http://breakingmuscle.com/sports-psychology/on-ing-up-and-then-moving-on-the-importance-of-perspective-in-athletics-and-life

So- you want to start jogging?
http://www.t-nation.com/training/jogging-delusion

Where is happiness really located?
http://zenhabits.net/self-reliance/

What should you eat post-workout?
http://breakingmuscle.com/mobility-recovery/eating-to-recover-how-and-what-to-eat-post-workout

Can you prevent overuse injuries?
http://articles.elitefts.com/training-articles/are-overuse-injuries-preventable/

Are your goals distracting you? 
http://articles.elitefts.com/training-articles/how-goals-are-distracting-your-game/

How to know if you are hydrated and drinking enough water.
http://breakingmuscle.com/nutrition/why-and-how-to-stay-hydrated

FOR THE LADIES.
Part 2 from last week…How your cycle affects your training.

http://www.girlsgonestrong.com/menstrual-matters-part-2-personalizing-a-program-based-on-your-schedule/

Who and What Is Going To Influence Your Life?

This one goes out to all of the younger readers, because we are the ones figuring out who we want to be. We are the ones who have just realized that you ARE someone, you BECOME someone, and it doesn't matter how much thought you've put into the process. Indeed, I'm addressing you older folks, too. The parents, coaches, professionals who already have a steady grasp of who they are and what kinds of principles guide their lives. We could all benefit from a little reflection every now and then.

So today I challenge you to reflect on the top 3 influences on your life. "Religion, Family, and Work", although those are great influences to have, aren't specific enough. Really think about the decisions you make on a daily basis and pinpoint how they fit in with your principles. Where along this line can you improve? Did you make any mistakes? Do you regret anything? Nobody is the symbol of perfection and we are all flawed, but when I say "flawed", I only mean that each and every one of us has something about ourselves that we would like to change. Find the influences that steer your weaknesses.

 The point of this exercise is to find one influence that has a negative impact on your life. Anything in your life that can be nudged in a positive direction. It can be a person, an insecurity, or conflict. It can be anything. Now visualize what you have to do to get on the right path. Is it difficult or easy? If it is difficult, do you have the strength to change it? This isn't a trick question, it's yes or no. But the most important thing is for you to be honest with yourself. Don't make excuses to mask your own inability to be honest with yourself. Don't spray air freshener in a filthy room that you are too lazy to clean.

After you have decided whether or not you are strong enough, follow a course of action. If you know what needs to be done, do it. If you want to fix something, but don't have the knowledge to fix it, seek help. And finally, if you know what needs to be done but don't want to follow through, accept that you don't want to fix it and move on.

Savannah Steamer, Intern

Are You Your Own Worst Enemy?

You can spend hours and hours in the gym and out on the field, putting 300% into every practice but could you be sabotaging yourself without even knowing? Many times, we can be our biggest critic and our largest obstacle to success. Despite what you do physically, your mental attitude can make or break you. I see this happen all the time with athletes and am completely guilty of it myself.

While everyone around you is high fiving you are you kicking yourself because not everything went to plan? Are you unable to enjoy your accomplishments or do do you always think “I should have done better” or “I’ll be happy when I hit (whatever goal you have in mind)? Chances are, when you hit that goal, you’ll still feel the same way about your next goal. Yes, it’s fine to be realistic about what you need to work on. But what do you gain by beating yourself up? If you did everything you could to prepare yourself for your meet or game then why are you criticizing yourself over things that are out of your control? Do you even enjoy the journey of getting better? There is a big difference between being realistic about working harder and always being down on yourself. What do you have to gain from this type of mindset? Constantly beating yourself up doesn’t make you better at what you’re doing, it just reinforces negative patterns.

Part of being successful is the ability to envision yourself, well, being successful. Envisioning failure does nothing for you except making that failure a reality, despite your physical preparedness. It’s easy to work hard in the gym and on the field but completely ignore, or sabotage yourself, with the mental aspect of the game. After all, as Yogi Berra says, “Ninety percent of the game is half mental”.

Coach Lily

Top 10 articles for March 19, 2014

Here are the top 10 articles for the week.  Read and enjoy!

Get moving…. and pick something!
http://articles.elitefts.com/training-articles/a-lion-in-iron-f-pick-something/

Protein - it’s a big deal.  How is your protein timing?
http://articles.elitefts.com/training-articles/does-protein-timing-really-matter/

How to build the strongest version of yourself.
http://articles.elitefts.com/training-articles/building-the-strongest-version-of-yourself/

Hey there runners, here’s how to get your mojo back.
http://breakingmuscle.com/running/4-tips-for-getting-your-mojo-back-running-mojo-that-is

Are you a “world shaker”? Does the pain you experience define you or do you go far beyond it?
http://tinybuddha.com/blog/how-pain-from-the-past-can-be-a-gift-in-the-present/

Cardio - be smart about it be in accordance with your goal, but get it done.
http://articles.elitefts.com/training-articles/imbulking-noyouarenot-youareafatass/

How is your recovery going?  It’s a very vital part of your training!
http://articles.elitefts.com/training-articles/got-recovery/

Is your life a “little messy”? Maybe it’s time you cleared out and cleaned things up.
http://zenhabits.net/housecleaning/

What are the best foods to eat so you are satiated and have the proper nutrients--Understanding the importance of being satiated.
http://www.tonygentilcore.com/blog/understanding-the-importance-of-satiety/

FOR THE LADIES.
Your cycle can affect your training and eating habits… read on.
http://www.girlsgonestrong.com/menstrual-matters-how-your-cycle-may-affect-your-training/

Don't Reduce Someone Else's Success.

If I hear someone say "Well, [insert fit person's name here] can afford a trainer and supplements," one more time, I am probably going to have to punch a wall. Yes, I am talking about people who reduce someone else's success by pointing out that they can "afford" it. In their minds, people who can afford a personal trainer, healthy food, and various other health related things have no excuse to not be in shape. This mentality reduces an extraordinary amount of hard work and dedication to dollars and cents, as if you can go to the store and buy a ripped body

When it comes to fitness, as with any goal, there is a certain level of investment needed for achievement. Sometimes that investment is monetary. In fact, if you look at anybody who has named fitness or performance as one of their goals, they have most likely spent money on a gym membership or on accessories, workout clothes, etc. It's just a fact of life. Am I saying that being fit or an athlete means you have to drain your whole paycheck on fancy gadgets, gourmet food, and supplements? Nope. In fact, you don't need any of that stuff. But when someone else has set a goal and aimed a significant amount of resources towards that goal, let's try to be positive about their success. Let's not soak ourselves in our own bitterness. Focus on YOUR life, what YOU can do to reach your goals, and what kinds of resources (time, money, mental) you can allocate to them.


Savannah Steamer, Intern

Motivation

Lately I have seen people being ok with mediocrity. Which if that is what you want then great be mediocre. Be like everybody else.

Sometime it's hard to get motivated to train or to do anything. It's easier to be lazy and just sit on the coach and watch the world turn. The body wants to be lazy. Honestly it is science. The body likes to maintain homeostasis. In other words it doesn't mind being weak. So it's up to your mind to get your body in check. Your mind is what is keeping you from the body that you want. Don't sit there everyday and watch motivational videos and listen to speeches of people motivating you. You don't need that, what you need is to set your mind right. You have ZERO excuses. And whatever you're about to say is just another lie you're telling yourself as to why you can't accomplish what you want.

We all have days where we don't want to train. Where we don't want to get up and go to the gym. Body feels tired and weak. When the body feels tired and weak go lift! Stop being afraid of overtraining. If your mind continuously tells the body that you're overtrained or that you need a deload your body will begin to believe it. Stop saying "well science says I need to deload every 4th week or I'll get weak and overtrained." Stop it. All you're doing is finding a fancy way to say you're lazy. Being lazy is being lazy. The body isn't weak and lazy it's your mind that is.

Get in the gym and get some blood pumping in the body. Once the blood starts pumping and the nervous system gets dialed in it will make you feel better. Human nature wants you and I to be lazy. To conform and be weak. To be mediocre. Don't be normal. If you get the mind right the body will follow. Your mind sets the standard for everything that you do.

What gets you motivated everyday? Let me know in the comments below!

Coach B