Things I Wish I Had Known When I Started Here (in no particular order)
- Coaching cleans is one of the hardest things you will do. Use your hands to put people into position & use your progressions when you need too. If all else fails take weight off!
- “The power of 3.” Three times each workout an athlete should a) be touched (in a non-sexual way) b) hear their name said and c) given praise.
- “Every mistake could be avoided with more attention to detail”
- The 100 lb plates never come off the sleds. The ladders should never be tangled. When you put sideboards away they must be facing out. The Eliko & Pendlay bar must remain on the platforms.
- ALL the way down on your chin ups! Bar should always touch your chest on the bench press.
- The shit test: “If it feels like shit, smells like shit, & looks like shit… it probably is shit” Don't just stand there and watch, fix it!
- Pair the kids up in 2's, 3's or 4's when they condition. If there is only one kid, or odd numbers, you do it with them. No one conditions alone.
- Lines or circles? - use lines in front of you. Circles put kids behind you. Line them up in rows for everything. Group of 8? make 2 lines of 4.
- When teaching give great demos. Be enthusiastic! Get excited! Especially with younger groups.
- Being on the floor coaching is your most important job. Your second most important job is to keep the gym clean and in order. Keep the “conveyer belt” moving.
- One Minute Manager – Right. Wrong. Right. Coach John Wooden – Do this. Not this, do this. Good demo, bad demo, good demo.
- “You have choice: you can either look stupid, or remain stupid. I'd much rather look stupid” If you don't know, ask somebody. Never say “I thought”. We are all here to help each other.
- Continuing education, is exactly what it means, continuing. This field is always changing; no one will ever know everything. If you think you do, there's the exit.
- “No one cares how much you know, until they know how much you care.”
- Everyone gets the same program. Then it is up to the coach to make changes based on the individual. That is the “art” of coaching.
- Memorize all your regressions & progressions as soon as possible. It will make your life much easier.
- Park in back of building. Trash never goes in front of the dumpster. No head phones when you workout. When you are an intern you must do our program! You're here to learn.
- Learn as many names as you can the first week. Introduce yourself to every staff member and athlete starting today. By the end of the summer you should know everyone.
- Use external cues more then you use internal cues. For ex. Say “push the floor away from you!” instead of “extend your hip” when sprinting. Say “break the bar” instead of “externally rotate your hands” when benching.
- Making somebody puke is easy, making somebody better is an art.
- If you want to be noticed: Be the first to arrive, the last to leave, and never sit down.
- NEVER: cross your arms, lean on the wall, stand over an athlete, turn your back, or sit down when you're coaching.
- Coaching slideboard – think ski jumper. Coach it and then coach it again and then coach it again.
- If you need a day off you must tell us a week in advance.
- When picking weights think small jumps.
For a younger athlete bench press may go something like this: 65 x 8, 75 x 8, 85 x 8. Add 2.5 or 5 pounds a week.
A better athlete: 1 Extra Warm Up Set then 185 x 8, 205 x8, 225 x 8. Add 5 to 10 lbs a week.
In 12 weeks you could theoretically put 60 lbs onto someone's bench! - Look the part. Come in clean-cut, wear clothes that fit, & good hygiene. You are providing a service. Professionalism all the time.
- Your workouts are secondary. The athletes & groups come first.
- Murphy's Law “Anything that can go wrong, will go wrong”
- Consider yourself a mentor. Coaching is just one of your job responsibilities. “I am the head mentor or I am the head mentor of the defensive line.” “I am the head mentor of the 10 am group”
Brendon Rearick
Strength Coach | Educator