Better Coaching: Do the MINIMUM!
So what is this about?
Doing the minimum required is not something that most people have an appreciation of. Society says its wrong. We should work harder and longer.
As coaches we need to give people extra volume to promote change, and to make them feel like they’ve done some serious training?
And you only get better by working hard right?
That last statement is a grey area but the rest is clearly nonsense.
Our job is simple, to promote the optimal response using the minimum effective dose.
That’s it. Job done.
So why the minimum? Because time is precious. Because people have more in their lives? Yes, but mainly so recovery and adaptation can occur optimally. We get fitter/stronger/faster (insert physical quality here) when we’re resting. Classic fitness and fatigue model.
But this is where the intricacies lie.
How do we know what dose people need to create that adaptation?
Well progressive is an important word.
Progressive overload is an even more important phrase.
If we follow this principle then we don’t jump from medium to very high intensity. We know that a little more than what came before will do the job.
If we jump around too much (not literally) then we can get lost.
This is certainly the approach with beginners, why go from 3 sets to 5 sets or from sets of 5 to sets of 2 with nothing in between. Use each phase and session to create an adaptation in your clients.
Progressive overload lets you watch and learn from your athletes. Respond to their adaptations. Why would we prescribe 5 sets of 5 super heavy when its going to make someone sore into next week. Sure DOMS is acceptable but only in moderation or during certain phases. 4 sets of 5 might be just fine. 3 might do the same job.
Prescription of, and exposure to intensity is what makes people stronger, exposure to velocity is what makes people faster.
Run fast to get fast.
Do what needs to be done then go home.
Some people say go hard and go home. That works in a sense.
What about train smart and go home?
That’s better, a more mindful approach.
Now go and do your very least!
PS Don’t forget to grab your FREE DEADLIFT EBOOK and learn how to get super strong.
If you’re interested in developing as a strength coach or just want to get in better shape check out my consultancy services and online coaching programmes. (There’s a voucher for both in the deadlift ebook!)