If you've ever gone to a real gym you know what I'm talking about when I say the words "weightroom etiquette." Everyone works out just a little different but everyone functions under the same set of rules. Right now our etiquette stinks. So, pay attention! These rules work anywhere although some of them are specific for us.
Rule 1. Clean up after yourself. Put your weights back where you found them and in the correct order. If you sweat on the equipment, grab the disinfectent and a paper towel and wipe it up.
Rule 2. Don't stand around and talk.
Rule 3. No headphones. Music is great but for safety's sake you need to be able to hear others.
Rule 4. Wear appropriate gear. Good shoes (No sandals), shorts or sweats (no spandex), t-shirts (no tank tops), long hair tied back, no jewelry.
Rule 5. Stack the weights correctly. Weights on the weight tree should have the labels out. Weight on the bars should have the labels in. It makes taking the weight off or putting it on easier.
If you will follow these rules you'll be helping us keep the weightroom clean and running smoothly.
Tuesday, November 25, 2008
Friday, November 21, 2008
IN THE END ALL THAT MATTERS IS WORK
There's a thousand things you can do to make yourself better as an athlete. With all the study I've done I haven't found anything that is a shortcut to hard work. Drills, exercises, schemes, and meetings are all just tools in the toolbox you use to build something. Working hard and working smart are the key.
Yesterday afternoon I had 15 football players in the weight room running through Alwyn Cosgrove's complex series. It was tough. I added my own kettlebell series and it was harder. The one thing I noticed was that the kids weren't there because I was telling them to be. They were there because they have internalized the secrets of success. Get strong, get fast, learn the game, execute.
If I were the coach of another team I'd be really nervous. We're going to do very well next year with kids like this.
Yesterday afternoon I had 15 football players in the weight room running through Alwyn Cosgrove's complex series. It was tough. I added my own kettlebell series and it was harder. The one thing I noticed was that the kids weren't there because I was telling them to be. They were there because they have internalized the secrets of success. Get strong, get fast, learn the game, execute.
If I were the coach of another team I'd be really nervous. We're going to do very well next year with kids like this.
Thursday, November 20, 2008
8 workouts a week
I am starting a new program idea for all athletes that want to improve and become better overall athletes. It's called 8-A-WEEK.
Every athlete should participate in 8 workouts a week. If all physical activity is considered a workout and those workouts are well structured then 8 workouts a week will bring the results we want.
In those 8 workouts the athletes need to plan to strength train at least 2 times a week if they are in season and 4 times a week if they are out of season. They also need to plan to include mobility, agility and endurance workouts.
For the athletes that are in season practice is considered a workout if the activities in practice fit the workouts. For example: Basketball practice includes a ton of running. They also include agility and speed because the kids are moving through traffic and dribbling a ball. Each athlete can become a better athlete if they will follow these guidelines.
I'm not including too much information here but those that have questions can email me or come and see me.
Every athlete should participate in 8 workouts a week. If all physical activity is considered a workout and those workouts are well structured then 8 workouts a week will bring the results we want.
In those 8 workouts the athletes need to plan to strength train at least 2 times a week if they are in season and 4 times a week if they are out of season. They also need to plan to include mobility, agility and endurance workouts.
For the athletes that are in season practice is considered a workout if the activities in practice fit the workouts. For example: Basketball practice includes a ton of running. They also include agility and speed because the kids are moving through traffic and dribbling a ball. Each athlete can become a better athlete if they will follow these guidelines.
I'm not including too much information here but those that have questions can email me or come and see me.
Tuesday, November 18, 2008
Supplements
If you are a normal football player you want to get bigger, faster and stronger. The one thing that you have 100% control over that will help you achieve all of these goals is your nutrition. Here's some steps on what to do.
1. Eat healthy. - It's amazing what cutting out fast food will do. Chips, sugary foods, and soda are things that you don't want in you if you are really serious about improving. Eat a lot of fruits and vegetables. There are a ton of great carbohydrates in those. You should also eat a lot of protein. Eggs, peanut butter, fish, meat, and beans are just a few great protein sources.
2. Eat often. - The body is a machine. It takes what it needs out of the food you give it and it gets rid of what it can't use. Eating huge meals 3 times a day will overstock your stores of nutrients and isn't very efficient. Eating what your body needs every 2-3 hours is a better way to make sure your body processes what you eat. Again, eating a protein source every 2-3 hours is very important.
3. Supplement your nutrient stores. - The word supplement means to include more of what you need to a supply you already have. Think of your body like a bank. Most people walk around without sufficient nutrients in their bank. (Think of the last time you had a protein source for breakfast.) I only suggest two supplements for beginning high school athletes. Both of them are needed and both are safe. A protein supplement and creatine. I won't spend a lot of time right now going over the benefits and arguing about why they are are important but they are almost a mandatory thing in today's world.
I'm very careful about recommending anything without adding this instruction. If you are going to start using supplements come and talk to me so I can help you. Don't guess and don't experiment.
If you'll do what I'm asking I can guarantee that you'll see and feel the results.
1. Eat healthy. - It's amazing what cutting out fast food will do. Chips, sugary foods, and soda are things that you don't want in you if you are really serious about improving. Eat a lot of fruits and vegetables. There are a ton of great carbohydrates in those. You should also eat a lot of protein. Eggs, peanut butter, fish, meat, and beans are just a few great protein sources.
2. Eat often. - The body is a machine. It takes what it needs out of the food you give it and it gets rid of what it can't use. Eating huge meals 3 times a day will overstock your stores of nutrients and isn't very efficient. Eating what your body needs every 2-3 hours is a better way to make sure your body processes what you eat. Again, eating a protein source every 2-3 hours is very important.
3. Supplement your nutrient stores. - The word supplement means to include more of what you need to a supply you already have. Think of your body like a bank. Most people walk around without sufficient nutrients in their bank. (Think of the last time you had a protein source for breakfast.) I only suggest two supplements for beginning high school athletes. Both of them are needed and both are safe. A protein supplement and creatine. I won't spend a lot of time right now going over the benefits and arguing about why they are are important but they are almost a mandatory thing in today's world.
I'm very careful about recommending anything without adding this instruction. If you are going to start using supplements come and talk to me so I can help you. Don't guess and don't experiment.
If you'll do what I'm asking I can guarantee that you'll see and feel the results.
Monday, November 17, 2008
Thoughts on Payson
Nobody likes to lose, especially me. But if you play as hard as you can and you lose, there's no shame in that. We played hard. We were prepared and had a great attitude. At the end of the night they were the better team.
One thing I learned from the game is that our team was well conditioned. They had a lot of heart and had taken the steps to be mentally tough. We will be more experienced when we take the field again next fall.
I want to say a word about our seniors. All of them were contributors this year. Their contributions were on and off the field. I want to wish them well. We will continue what they started.
For now, we will clean out the locker room and start the process of building for next year.
One thing I learned from the game is that our team was well conditioned. They had a lot of heart and had taken the steps to be mentally tough. We will be more experienced when we take the field again next fall.
I want to say a word about our seniors. All of them were contributors this year. Their contributions were on and off the field. I want to wish them well. We will continue what they started.
For now, we will clean out the locker room and start the process of building for next year.
Friday, November 14, 2008
2nd Round of the Playoffs
The bags are packed. The gear is stowed. And now all you can do is wait. I'm sure every team reviews the week and wonders if there was more they could have done to prepare. After all the scheming; after all the running; all that's left is to take the field and play.
I believe our kids have learned the secret to success in football at the high school level. Grit and attitude. These past few weeks have been a coach's dream. The kids have a goal and they are working toward it. They practice hard and with attitude. On Thursdays they are bored because they want to hit the other team. That's what we are looking for.
I don't want to try to predict the outcome of our game. I will predict one thing however. We will be ready to play when the kickoff happens and we will give them a war.
I believe our kids have learned the secret to success in football at the high school level. Grit and attitude. These past few weeks have been a coach's dream. The kids have a goal and they are working toward it. They practice hard and with attitude. On Thursdays they are bored because they want to hit the other team. That's what we are looking for.
I don't want to try to predict the outcome of our game. I will predict one thing however. We will be ready to play when the kickoff happens and we will give them a war.
Monday, November 10, 2008
Post-Game Thoughts on Safford
Live to play another week. That's the theme of the playoffs. The game plans worked well and when we had to make adjustments the kids played smart.
I saw something in the kids that I've been waiting for; the determination to win. It's the one thing we want to see that we can't coach. The kids have to want it.
Excellence can be coached. I believe that demanding a lot as a coach trains the kids to demand a lot out of themselves and each other. Excellence is an attitude that is taught. I wish it was built by football but it's not. Football can't teach greatness, it brings greatness out of an athlete. It forces winners to excel. It forces quiters to quit. It forces kids (and coaches for that matter) to look inside and make choices about how to handle the grind.
My goal as a coach is to prepare kids and their parents for the grind. If we can do that then we have taken the first step toward being a championship program. So what is the grind?
1. Football takes practice. Practices are long and time consuming. However, it takes time and dedication to be great. What a great lesson to learn as a kid! Parents should be ready for the time commitment as well. Like it or not, a commitment to excellence is a family affair.
2. If you work hard you should expect to win. BUT...You might work as hard as you can and not get what you want. That doesn't mean you should quit. It's tough to put in the time at practice and not get to play but quiting is the wrong answer. Tough it out. That's what men do.
In my opinion, football, if coached correctly can help our kids by demanding a lot out of them. Our kids are responding well to the demands. Kids like Matt, Jason, Trevor and others are coachable and will do whatever it takes to win.
I saw something in the kids that I've been waiting for; the determination to win. It's the one thing we want to see that we can't coach. The kids have to want it.
Excellence can be coached. I believe that demanding a lot as a coach trains the kids to demand a lot out of themselves and each other. Excellence is an attitude that is taught. I wish it was built by football but it's not. Football can't teach greatness, it brings greatness out of an athlete. It forces winners to excel. It forces quiters to quit. It forces kids (and coaches for that matter) to look inside and make choices about how to handle the grind.
My goal as a coach is to prepare kids and their parents for the grind. If we can do that then we have taken the first step toward being a championship program. So what is the grind?
1. Football takes practice. Practices are long and time consuming. However, it takes time and dedication to be great. What a great lesson to learn as a kid! Parents should be ready for the time commitment as well. Like it or not, a commitment to excellence is a family affair.
2. If you work hard you should expect to win. BUT...You might work as hard as you can and not get what you want. That doesn't mean you should quit. It's tough to put in the time at practice and not get to play but quiting is the wrong answer. Tough it out. That's what men do.
In my opinion, football, if coached correctly can help our kids by demanding a lot out of them. Our kids are responding well to the demands. Kids like Matt, Jason, Trevor and others are coachable and will do whatever it takes to win.
Tuesday, November 4, 2008
Building A Program Using the 4 Keys
Building something that will last takes time. Building a successful football program takes time as well. Putting the program in place is easy. Any coach can walk in with the principles of success and impliment them. So why do some programs succeed and some don't? I'm sure everyone has their own ideas on this subject but here's a few KEYs that I'd like to point out.
Key #1: Support from the kids. The kids have to want to win enough to sacrifice and make changes in their lives. They have to change their work habits, their diets, their attitudes and accept the changes with a vision of success. They are supporting the program by participation and improving themselves.
Key #2: Support from the administration. If the administration wants to win and is willing to make changes the sky is the limit. The philosophy of the high school, it's athletic programs, budgets and other aspects of success are controlled by the administration.
Key #3: A coach that builds a program using successful tools. You might think the coach is the program but in reality he only controls as much as the kids and administration let him. He can't force the kids to want to win and he can't force the administration to make changes. All of the parts of the program have to work in unison. In my opinion however the coach's work is critical in making all the parts function together.
Key #4: Supportive parents and community. Parents are the backbone of any program. A parent that supports the coach has a kid that supports the coach. A parent who vocally second guesses or questions a coach usually has a kid that does the same. An athlete that supports the coach is critical to the success of the program (Key #1) so it's critical that the parents be careful when they disagree with the coach.
Fans can be a great support to any program. I was a coach in a game where we beat the top ranked team in the state playoffs. I attribute the win to the energy of the fans. They cheered the entire game. The support I felt from them seemed to flow onto the field. They helped us keep our spirits up when it would have been easy to play timid. That's a real fan. They support. They build up. They don't tear down and critisize. I've seen negativity destroy the moral of the kids and it's impossible to succeed when the kids are doubting the coach and themselves.
These four keys are parts of every successful program. The great programs are ones that get all the parts of the program on the same page and then move in the same direction. That's how dynastys are built.
Key #1: Support from the kids. The kids have to want to win enough to sacrifice and make changes in their lives. They have to change their work habits, their diets, their attitudes and accept the changes with a vision of success. They are supporting the program by participation and improving themselves.
Key #2: Support from the administration. If the administration wants to win and is willing to make changes the sky is the limit. The philosophy of the high school, it's athletic programs, budgets and other aspects of success are controlled by the administration.
Key #3: A coach that builds a program using successful tools. You might think the coach is the program but in reality he only controls as much as the kids and administration let him. He can't force the kids to want to win and he can't force the administration to make changes. All of the parts of the program have to work in unison. In my opinion however the coach's work is critical in making all the parts function together.
Key #4: Supportive parents and community. Parents are the backbone of any program. A parent that supports the coach has a kid that supports the coach. A parent who vocally second guesses or questions a coach usually has a kid that does the same. An athlete that supports the coach is critical to the success of the program (Key #1) so it's critical that the parents be careful when they disagree with the coach.
Fans can be a great support to any program. I was a coach in a game where we beat the top ranked team in the state playoffs. I attribute the win to the energy of the fans. They cheered the entire game. The support I felt from them seemed to flow onto the field. They helped us keep our spirits up when it would have been easy to play timid. That's a real fan. They support. They build up. They don't tear down and critisize. I've seen negativity destroy the moral of the kids and it's impossible to succeed when the kids are doubting the coach and themselves.
These four keys are parts of every successful program. The great programs are ones that get all the parts of the program on the same page and then move in the same direction. That's how dynastys are built.
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