Put on high snow boots. Go to any 3 foot drift. Find a nice big fallen tree branch or log. put it on the shoulders and commence to do some walking lunges. Think Rocky IV.

Next up is Squat Jumps in the drift x 8 reps.

Snow shovel is next, dig in scoop and rotate and throw for distance. Good oblique action.

Next up make a big freakin, snowball and roll it up hill about a dozen times.

Find warm spot, drink hot chocolate.

It works.

Photo by Gratisography on Pexels.com

JUST DO

Posted: December 29, 2021 in Uncategorized

JUST DO.

No to I wish, if only, I’ll start Monday, I’ll start after the Holidays, I do not have a ride. Yes to I will, I can, I’ll start now, I’ll start yesterday, I will walk.

It is not very hard if you will quit setting up your own obstacles. Control what you can and NEVER blame someone else for your own softness.

THANKS AND HAPPY HOLIDAYS

Posted: December 20, 2021 in Uncategorized

I just wanted to wish you all a wonderful holiday season, and thank you for your support.

Whether you’ve been a client for years, a fan of our newsletter, or are just finding out about us for the first time, we’re honored to have you as a member of our community. Every day that we get to help you or your student athlete to become better  is truly a privilege.

Our plans for 2022 and beyond are very exciting. We’ll be continuing to improve our Pleasant Hills location and increasing the knowledge and development of our already amazing coaches and Physical Therapist. Everything we do is geared towards helping you achieve your goals. The beauty of it is that it comes natural to all of us because it is indeed our passion.

Finally, even though I’ll be spending less time on the training floor after 5 PM due to my hectic very early morning and afternoons, I’ll be continuing to share my ideas on training through my coaches, the blog and other media channels. And that’s just for starters…

On behalf of everyone who works here: Thank you. We wouldn’t be here without you and we’ve been keenly aware of that since 1998.

Best wishes to you and your family,

Coach Ed

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Coach Ed discusses self motivation and possible sources of it.

Check out this episode!

The biggest warning flag that I have ever gotten as a former basketball coach and now Performance Coach was hearing from this phrase from another coach or parent, ” He or she is the kind of kid that needs pushed.”

Ouch. That is probably the worst thing you could have ever had said about you.

This is from local sports writer Bob Labriola’s sports column and it references Hall of Fame Steeler Coach Chuck Noll views on self motivation.

“He would tell you, ‘My job is to teach you how to play this game correctly. I will never give you a motivational speech. If I have to motivate you, I will fire you.'”

I guess getting fired would motivate some to not get fired actually.

If you think about it why do you need kicked in the ass or screamed in your face? Motivate your own self.

Step 1 as a Coach is to determine what buttons need pushed in order to teach this person or athlete how to motivate themselves?

“Give a man a fish and you feed him for a day. Teach him how to fish and you feed him for a lifetime” -possibly from Lao Tzu and/or others

There comes a point in time when being in 2 leagues, for 3 teams and running around reaches a point of diminishing returns.

Your swing is flawless….but has no pop. Will playing for 3 teams make it better?

Your soccer foot skills are great…….but you run like a dump truck. Will playing rec, travel and classic all in the same season fix this?

You are running track to get faster…….will running the mile or throwing the discus make this better?

There comes a point in time when an athlete needs to focus on his or her athleticism. Athletes that are not naturally gifted can’t do this just by demonstrating the skills that they have. They must overload with some strength, speed, and agility training and allow time to RECOVER. Try playing for one team, one sport at a time as the sport follows it’s seasonal change.

DEVELOP SOME ATHLETICISM!!!!!

“If one has failed to develop curiosity and interest in the early years, it is a good idea to acquire them now, before it is too late to improve the quality of life. To do so is fairly easy in principle, but more difficult in practice. Yet it is sure worth trying. The first step is to develop the habit of doing whatever needs to be done with concentrated attention, with skill rather than inertia. Even the most routine tasks, like washing dishes, dressing, or mowing the lawn become more rewarding if we approach them with the care it would take to make a work of art. The next step is to transfer some psychic energy each day from tasks that we don’t like doing, or from passive leisure, into something we never did before, or something we enjoy doing but don’t do often enough because it seems too much trouble. There are literally millions of potentially interesting things in the world to see, to do, to learn about. But they don’t become actually interesting until we devote attention to them.” -Mihaly Csikszentmihalyi(Described the concept of mental flow and peak performance)

Not enough is made of your body’s most powerful tool and that is the rational use of your mind. This is one of the most powerful notions that I have ever read. These concepts most certainly can be applied to training as well making the most repetitive drills and exercises seem brand new.

“The smarter I get the more I realize that I do not know.” -Ed Wietholder and a lot of other people

I have used visualization in my training for many years. Skeptical at first, but the results of it have been great for training progress.

I first started using it during the 1980s when I was learning to trade sleep for study time at the University of Pittsburgh. I would take a study break and find a quiet spot and visualize where I was going to lift that day including the sounds, smells and feelings.

I would close my eyes and feel what the weight would be like on the first rep including the lift off. I would feel each successive rep getting heavier and more difficult to accomplish. Most importantly what the last rep which was my extra rep or increased weight from the last workout would feel like. I would always visualize the succesful completion of the rep. You really have to get your confidence up and “buy in” for the completion of the final rep.

My workouts became more businesslike and matter of fact. I went on some great training runs with this technique and I believe it to be well worth a try. Think of it as a very effective free training supplement.

You find out life’s this game of inches. So is football. Because in either game, life or football, the margin for error is so small — I mean one-half a step too late, or too early, and you don’t quite make it. One-half second too slow, too fast, you don’t quite catch it. The inches we need are everywhere around us.…..

When you transition and open your hips what part of your foot hits the ground first? (Should be ball)What does your shin angle look like?(should be positive) If not, why not? Is it a habit? Are your hips tight? Are you weak?

They’re in every break of the game, every minute, every second…….

Are you addressing your weaknesses or are you hopping through hoops and ladders without correcting your flaws?

On this team, we fight for that inch. On this team, we tear ourselves and everyone else around us to pieces for that inch. We claw with our fingernails for that inch, because we know when we add up all those inches that’s gonna make the fuckin’ difference between winning and losing! Between livin’ and dyin’!…….

Are you willing to put your brain to work and get into the science of training? If you are already athletic will you hide behind that or do you want to get even better?

I’ll tell you this: In any fight, it’s the guy who’s willing to die who’s gonna win that inch. And I know if I’m gonna have any life anymore, it’s because I’m still willin’ to fight and die for that inch. Because that’s what livin’ is! The six inches in front of your face!!

Will you work smartly and effectively as if your life depends on it or are you going to muddle through? It’s all about you vs. you and becoming the best you can be. No matter what you are striving to accomplish.

**Italics quotes courtesy of the movie Any Given Sunday(The inches speech as delivered by Al Pacino)

I felt awful this morning as I did my warm up for a running day. Joints hurt, low back hurt, no pop in the step. A funny thing happened though as I got 5 minutes into the run. My thoughts settled into a rhythm with the crunch of leaves under my feet. My breathing got into a steady rhythm and the aches and pains drained away. Any journey as they say starts with the first step. If I put that run off this morning I never would have gotten it in or found out. Get your mind right first to give your physical self a shot.

The weights never lie and the steepness of the hill remains unchanged. They will be constant and you can count on them to stay true. The hill isn’t steeper and weights are not heavier on a given day. Your mind and neural drive control these things. Be true to yourself and allow your body to be at it’s best by staying positive and believing. This cannot be faked. The least stressed aspect in training is the mind and it is exponentially more important than diet, rep scheme and loading protocols, and the latest training craze. Fitness crazes and training methodologies are transient and temporary, but the power of the mind is timeless.