Time Management Part 1

The Process:

– Athletes or trainees need structure not autonomy
– Use short term goals to encourage long term progress
– Use visual aids and challenges to prove to your athletes they are making progress
– Practice what you preach

Intrinsic motivation is the subject of Daniel Pink’s book Drive: The Surprising Truth About What Motivates Us. He describes a human characteristic that we all love the process of growth if we are given autonomy. This may be true in the working world, but I question the application to youth and collegiate athletes. One reason, is those in their youth simply don’t have the experience to make adequate programming decisions nor do they have insight into long term progress. In the world of coaching and teaching youth you need to provide boundaries and plans. Most students or athletes simply look at each day and expect superior results with each session. They don’t consider supplemental stress and only expect to make gains or progress on each successive day.

When I was playing colligate lacrosse we had a player on our team who approached me one day and asked why his bench press wasn’t improving. I asked him what he was doing. He stated that he was benching 6 days per week and his strength was decreasing with time, not increasing. He was trying to hit a 5 rep max every day that he went into the gym. He was unaware of the importance of recovery for progress. Coaches need to provide insight regarding progress over time.

One of the most important qualities of an athlete is buying into what the coach is selling. This is increasingly difficult with the internet. People are questioning authority more, and this includes questioning coaches and strength coaches. Because of this coaches are having to market their product better. The best way that they can do this is by being a living example of their system. The most important thing a strength coach can do is train themselves, look like they train, and know what the athletes are going through. Know what the athletes are going through outside of the sport. Know if they have finals or tests, and know if they have other stressful events going on in their lives.

While coaching at the high school and colligate level you need to establish a system that encourages buy in from your athletes. The best way to do this is to produce results in your athletes. Encourage long term success by using shorter term goal setting. Work on different goals for different levels. When athletes are just starting out the most important thing you can teach them are fundamental movement patterns. Then work on building a base or building armor. Then work on more specific patterns of movement that may apply to your sport.

Track progress and test so athletes know that they are making progress over a longer period. Jim Wendler recently wrote about how he does a kettlebell squat challenge before he lets his athletes touch a weight. At first this task seems challenging, but once the athletes can complete it they know that they are making progress. Or simply do rep challenges with the same weight and have before and after results so they athletes can see their improvement. Have short term accomplishments encourage your athletes to pursue long term goals.

Squat: 405×8, 370×8, 350×12
Bench: 265×8, 245×8, 230×12
Pull up: bw x 5×10
DB single leg RDL: 75×12,12×3
DB OHP: 65x8x5
Facepull: 60x20x3

Reverse hyper: 100x15x6
Sumo Dead: 435×2, 315x3x3
Front Squat: 135×5, 210×3, 240×3, 275×3
Pull up: bw x 5×10
OHP: 140×8, 130×8, 120×12
Incline Bench: 185×3, 210×3, 240×3
KB work
Jiu Jitsu

Bench: 285×5, 265×5, 250×15
a. Lat pull down: 200x12x4
b. Face pull: 95x12x4
DB OHP: 65x12x4
BB shrug: 365x10x3
Tri push down: 90x25x3

Squat: 430×5, 405×5, 380×15
RDL: 295x12x4
DB split squat: 60×10,10×3
Cable twist

OHP: 150×5, 140×5, 130×12
DB bench: 110×15, 11
a. db row: 100x12x4
b. face pulls: 95x12x4
BB shrug: 315×15, 405x8x3, 315×15
EZ bar curl: 80x15x4

jiu jitsu

sumo deads: 445×7, 445x3x3
Front squat: 225×2, 260×2, 290×2
Single leg RDL db: 75x12x2
Rotational abs
Leg press: 100 reps


Reverse hyper: 90x20x5
Bench: 300×3, 285×4, 265×15
a. Pull ups: bw x 12×4
b. band pull aparts: monster mini x 20 x3
Single arm db ohp: 65×12,12×4
Tate press: 40x15x4
wrist roller


box squat: 45×10, 155×5, 245×3, 335×2, 425×1, 460×3, 430×4, 405×10
RDL: 155×10, 245×12, 335×12, 245×12
BSS db: bw x15,15, 50×12,12×3, bw x25,25
Rotational torso: 100×10,10×4
jiu jitsu

Jiu jitsu

OHP: 45×10, 95×5, 135×2, 160×3, 150×4, 140×12
DB Bench: 80×8, 110×15,12
a. Cable row: 170x12x4
b. face pull: 60x12x4
BB shrug: 295x12x4
EZ bar curl: 80×15, 70x15x3
jiu jitsu

Jiu jitsu

Comment: training this week has gone well. Deads were hard but felt a lot better than last week. I used a deadlift bar which helped, but allowed me to hit everything. The squat endurance is coming back after the gastro. I need to do a better job looking back and seeing what I hit to beat it every month. Bench still isn’t feeling as strong which is probably from the weight loss. My weight is down to 212-214. Glad I got to spend the new year with my wife and I’m disappointed the buckeyes got smacked.

Training has gone well the past couple sessions. I’ve gone from 3 to 2 and back to 4 sessions a week. I feel like I’m still neglecting weighted carries and jumps. Overall I feel better on the four day split than I did trying to do everything in just two days. Been doing more of the Keith Weber Cardio KB video and I think it’s been good for me. It’s helping me do movements

My OHP is the lift that I feel like I’ve made no progress on in the past 6 years. This is most likely the result of neglect more than anything else. Loved getting some consistent jiu jitsu in this week. I start up class again this week and I’m hopeful that this is another stimulating semester. I’ve been reading through Tim Ferris’ book Tools of the Titans and I’m loving it. It’s full of pearls and interesting to get so many different perspectives.
Thankful: for the ability to get some extra work done

Thought: If you love a flower, don’t pick it up. Because if you pick it up it dies and it ceases to be what you love. So if you love a flower, let it be. Love is not about possession. Love is about appreciation. – Osho

Thought: Greatness and nearsightedness are incompatible. Meaningful achievement depends on lifting one’s sights and pushing toward the horizon. – Daniel H. Pink

God bless, vigilance and virtue

Dan Fossleman

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