Sports Performance Training That Works

Simplicity in an Exercise Science Program

Strength and Conditioning is a long-term play. It takes 6-8 weeks to strengthen a muscle and far longer to build new neural networks and replace the bad ones. If you’re in it for quick results, you’re going to lose the strength game, period. 

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The first thing every individual needs, is a realistic list of attainable goals. When I was a kid, I wanted to have the power of Shaq, shoot threes like Reggie Miller, jump like Michael Jordan and never get tired. Neither of these goals would ever have been considered realistic or attainable. My goals should have been something like, great aerobic capacity, excellent movement variability, an improving strength and explosiveness.

The next step, that every strength and conditioning coach should follow would be to listen to the old Navy SEAL mantra, Prioritize and Execute.

List your goals in order of importance and execute one at a time.

Many systems don’t play well together and sprinkling in some aerobic work on the end of your power day is just spreading yourself to thin. If you are not hyper-focused on a single training parameter, the results will never impress you.


Simplicity Diagram from the Book Essentialism

The above picture says it all. You only have so much bandwidth to use. It’s easy to recognize all of the problems and dysfunctions in our athletes but how many of these problems are you eliminating. If you’re in it for long-term results, then this should be an easy pill to swallow. If this scares you, I fear you’re not producing great results in the weight room (and probably need some help with stress management).

One of the quotes I operate by here at 4A is “complexity is the enemy of execution.” The scientific foundation of my genMAX model is highly complex but the model itself is extremely simple. In the weight room, complexity always fails while simplicity is undefeated. I may be working with someone with complicated neurological road-blocks but an equally complex program will fall flat every time. I am a strength and conditioning essentialist.

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