To date we have looked at two important components to the training approach. In part one we looked at selling the training benefit. Part two was the traditional approach to determining the conditioning approach. Part one is essential in moving the athlete off the mark. The second step is important in that it reveals the strengths as well as the weaknesses of the athlete. The collection of data helps the athlete/coach in determining the conditioning path. The data from testing typically exposes weakness to the athlete providing additional motivation to training.

With this installment we will examine the most effective tools used by the contemporary athlete to accomplish the task of improving athletic performance.

Volumes can be attributed to this one area and books have been written on each of these topics. For the sake of time I will distill the tools for the job into the following areas:

• Coaching Direction
• Training Tools: Strength & Conditioning Focus
• Training Moves: Strength Speed/Speed Strength Focus
• Support Environment

Coaching Direction

I view the self-directed athlete like I do a doctor who prescribes his own medications. He has an idiot for a coach and a fool for an athlete. Good planning and direction by an experienced coach is essential for success. A quality coach should be able to get an athlete to higher levels of performance more effectively and safer than he can on his own.

At this point in the evolution of fitness/performance coaching I personally believe the ability to select a qualified coach has become more difficult. The practice of fitness coaching is unregulated and as a result, anyone with an internet site, blog, a marathon resume, 300lb bench press, or implants can masquerade as a fitness trainer/coach. I do not envy the hordes of consumers in desperate need of qualified assistance.

This is not to say that those with Ph.D. behind their name are any better. While they carry impressive credentials and world-class smarts, they lack real world application. Their training facilities look more like dental operatories. I have raised the B.S. flag on a number of lab coat wearing dorks who can’t coach a squat.

Characteristics of a quality coach include:

• Personal experience
• Education
• Certification
• Tenure
• References
• Continuing Education Path
• Humility

No athlete should leap into a long-term relationship with a coach without careful examination of these characteristics.

Training Tools: Strength & Conditioning Focus

Very little in the way of high tech tools has replaced the basic elements utilized by the forerunners in the field of conditioning. In fact, in many ways, higher technology by way of exercise machines has put the brakes on progress. Subconsciously athletes have softened, looking to extrinsic means to improvement.

Stuart McGill succinctly covers the limitations of machine training for the performance athlete.

“The use of machines that buttress joints and restrict range of motion at specific joints not only retard the various levels of motor learning required for optimal functional performance, but can encode patterns that are directly detrimental to both performance and the avoidance of injury.”

History has repeatedly demonstrated with its pigheaded determination that using basic tools produces the best results. With that, I will lend my experience towards the tools that produce the most powerful athletes.

The A List

The Olympic Barbell Set
The Olympic barbell set is the cornerstone to athletic strength and conditioning. When purchasing the set be certain of the quality of the bar. A cheap bar ruins the entire set up. Expect to spend $400-$700 for a good bar. Some basic maintenance and it will be around forever.

Dumbbells
The dumbbell offers varied stimulus important to the training process. They also offer a lower level of intimidation for the uninitiated athlete and special populations.

Power Rack / Stands
George Hackenschmidt didn’t have these so he implemented the famous “Hack” squat to train hip and leg extensors. The squat, press and other vertical pressing moves with the barbell are enhanced by taking the load from a rack.

High Bar/Pull-up/Cable/Rings
Vertical pulling complements overhead work to complete upper back development. Certain cable arrangements double as dipping options to offer completeness to a program.

Supine/Incline/Decline Bench
A supine bench that inclines and declines offers a multitude of pressing and pulling angles. This can also work for unilateral lower body moves and serve as a box for jumping.

Concept 2 Rower
The one “cardio” piece of equipment you can’t live without is this rower. I’ve trained on and own every model the Dreissigacker brothers have ever sent to market.

Stopwatch with Interval Timing
Time could be the most important variable in training. The ability to accurately measure work intervals, rest intervals and total work time are only a few of the critical applications of the training session.

The B List

• Bumper Plates (a near A list item)
• ABMAT
• Medicine Balls
• Glute Ham Bench
• Jump Rope
• Rope Climbing
• Plyometric Boxes
• Dragging Sled
• Tractor Tire for Flipping

The C List

• Lifting Platform
• Reverse Hyper Machine
• Kettlebells
• Core Wheel
• Agility Ladder
• Mini Hurdles
• Prowler
• Cables bands and tubing
• Wheelbarrow

A great cross-referencing list can be found in the annals of the CrossFit Journal—the September 1st 2002 issue contains an article entitled THE GARAGE GYM by Greg Glassman. His CrossFit movement has expanded the number of cellar dweller/garage gyms a thousand fold.

Training Moves: Strength Speed/Speed Strength Focus

The next step is taking your training tools and putting them to use. Legendary coach Mike Burgener has a nice summary of guidelines all coaches and trainers should use to best determine the selection from their movement pool.

1. Is the exercise ground based and are you standing up while performing the exercise?
2. Is the exercise a free weight exercise?
3. Does the exercise work multiple muscle groups and surround multiple joints?
4. Is the exercise performed in an explosive manner?

If the coach/athlete can satisfy these requirements 75% of the time, then the program and exercises selected are good functional exercises.

Using Coach Burgener’s selection criteria I propose the Master List.

The Master List
• Deadlift (bilateral and unilateral)
• Squat (bilateral and unilateral)
• Presses (vertical, horizontal/bilateral and unilateral)
• Pulls (vertical, horizontal/bilateral and unilateral)
• Olympic clean, snatch, jerk and the skill transfer exercises

The enlightened coach mixes and matches these moves with varying loads and volume to bring about improvements in his athletes based on their goals and objectives.

The Support Environment

The support environment includes the tools and practices that are executed away from the training hall. All things being equal, these can have a much larger impact on the athlete than any other of the before mentioned tools. These four tools and practices have been and can be expanded into volumes of additional discussions and writings. Those tools and practices include:

• Nutritional support: appropriate macronutrients, nutraceutical
• Restoration practices: massage and soft tissue manipulation, hot/cold therapy
• Sleep environment: dark room, modern mattress, noise reduction
• Social Network: friends and co-worker relationship health; manageable stresses
• Significant other: loving nurturing and supportive relationship

This can article could have not occurred without my personal bias coming into play. I will default to my experiences as an athlete and a coach. I am humbled by the works of hundreds of athletes and dozens of coaches who have profoundly influenced my perspective. The synthesis of this experience could not have happened without all of them. For this I am extremely grateful.