The Quest for Original Thought and the Art of Simplified Coaching

The Existential Query: Does Original Thought Exist?

The age - old question lingers: Does original thought truly exist? Have we exhausted all intellectual frontiers, or are there still maverick thinkers who operate outside the conventional norms? I'm aware that my acquaintance David Weck, based in San Diego, is revolutionizing the realm of running. However, when it comes to the core aspects of strength training, do we merely rehash common knowledge, albeit with our individual nuances?

I pose this question in the context of my work with 13 - 18 - year - olds. To effectively engage this demographic, I've had to simplify and streamline my coaching methodologies. Those of us who work with this age group understand that excessive scientific jargon will quickly cause the young to disengage. I've learned this through hard - won experience.

Consequently, my task has been to distill complex terminologies, find accessible ways for the kids to grasp concepts, and establish rules around broader ideas. This enables the young athletes to navigate training sessions adeptly and think independently.

Before proceeding, I want to recognize the astute readers among you. The following insights are applicable to the majority. Of course, due to unique individual circumstances, such as anatomical issues that necessitate modifications to the presented rules, some may find this coaching approach less suitable. But overall, this teaching is tailored for the masses.

Specifically, this technique is designed for coaches like myself, who oversee large groups simultaneously, with 60 - 150 kids per training session, every hour of every workday. Rarely do I encounter fewer than 60 individuals, and I may coach up to eight groups in a single day. To meet these demands, I must be:

• Efficient

• Precise

• Able to simplify concepts for widespread understanding

• Facilitators of independent problem - solving among the athletes

In essence, simplicity is the key.

The Art of Selective Sharing: Don't Share Everything You Know

Let's be real. Even as adults, we often seek permission in various aspects of life - from government regulations to workplace protocols, legal matters, and even within our homes. So, what I'm about to say might liberate many of you. When coaching, you have my permission not to share every piece of knowledge you possess.

I frequently observe young coaches, overly enthusiastic about the latest scientific research and technological know - how, eager to showcase their knowledge by bombarding clients with information. After nearly 25 years in the field, I've learned to impart only the information athletes need to execute tasks as required, nothing more.

For instance, if I need a high - school athlete to externally rotate their knees during a squat or pull, I don't need to deliver a comprehensive dissertation on the biomechanical reasons.

• Certainly, I could write volumes on how this improves performance, enhances safety, and increases power.

• I could expound on the anatomical details, explaining why this approach is structurally superior in clinical terms.

• I could detail how activating the glutes first protects the spine and then channels force into the hip mechanism.

But why do so? Simply instruct them to "pry your knees out on every rep." If I can simplify, clarify, and streamline instructions so that my athletes know exactly what's expected and can apply it at the right time, there's no need to over - explain. This article embodies this very principle, condensing decades of experience into the simplest, most effective explanations that work 99% of the time.

The Midline: The Epicenter of Vitality and Movement

The midline of the body is the locus of all essential structures - the eyes, throat, lungs, heart, diaphragm, digestive tract, and reproductive organs. All structures crucial for survival are aligned along this central axis. The further one moves from the midline, the less critical the body part becomes.

In martial arts, especially Chinese styles, practitioners quickly learn the significance of attacking the midline. To end a fight swiftly, targeting any part of the midline - be it removing an eye, crushing a throat, striking the diaphragm, or targeting the testicles - will cause an opponent to retreat rapidly.

The midline is also the origin of movement, particularly in athletic endeavors. Exceptional athletes exhibit remarkable control over their core (despite my reservations about the term). In high - level martial arts, observing fighters kick, punch, and engage opponents in slow - motion reveals how the midsection initiates coiling and spiraling motions to generate speed, power, and precision.

I've dedicated significant time to training in Chinese internal martial arts. The movement in these arts is based on the concept of an "etheric pole" running through the body from the crown of the head to the perineum, like a Taiji pole drilling into the earth and reaching towards the heavens. While this may sound esoteric, once grasped, it's akin to the movement of a horse on a merry - go - round, with the body as a kabob pierced by a pole. This understanding leads to cleaner movement and a more stable, powerful base.

This control is evident in high - level Tai Chi practitioners. Their balance, posture, and seemingly otherworldly control are a result of their mastery of the midline. If this seems too abstract, consider the concept of the center of gravity. Maintaining control over your center of gravity enhances your balance. This is why we perform hinge, squat, push, and pull movements in specific ways. For example, in a clean lift, getting the elbows through and up, with the humerus parallel to the floor, places the bar's load directly at the body's center. In 90% of clean misses, the load is in front of the body, often due to the elbows being too low. This shifts the lifter's center of gravity forward, resulting in a loss of balance.

The Significance of Foot Biomechanics

Although I haven't delved deeply into the intricate workings of the foot, I'm aware of its crucial role. Any athlete or coach who disregards the feet, underestimates their significance, or is ignorant of their importance is handicapping themselves in training.

I'm not advocating for purchasing odd - toed minimalist shoes or enrolling in a foot anatomy and biomechanics course. However, to optimize training, there are a few concessions to be made. Consider your footwear for the task at hand. Just as you wouldn't wear ice skates for sprinting, avoid wearing overly cushioned shoes from top - brand manufacturers for weightlifting. In closed - chain exercises, the ground is your partner, and excessive padding between your foot and the ground creates a disconnect between the mover and the movement.

Furthermore, the position of your feet in an exercise sets the foundation for the entire body's movement. Toes out, toes in, or toes straight all impact the structures, muscles, and joints up to and potentially beyond the thoracic spine. Adopting a haphazard approach to foot placement is like wearing swim fins for hiking.

The Connection Between Your Feet and the Midline

Over the years, I've simplified concepts for my lifters to enable them to move, problem - solve, and answer their own questions. While I encourage their inquiries, I can't be by their side for every repetition. Thus, part of my coaching role is to equip them with a problem - solving toolkit.

When an athlete asks, "Coach, how much turn - out can I have for this exercise?", I'm ready with an answer. The midline rule is straightforward: when standing with your feet on or close to the midline (where both feet touch), the toes should point straight ahead. The further you move from the midline, the more toe - out is allowed.

A useful demonstration is with your arms. Extend your arms in front of you with your thumbs touching, then slowly move them out to the sides without moving your wrists. At the start (on or close to the midline), the fingers are straight. As you move your arms out, the fingers begin to angle, and when your arms are fully extended to the sides (like an iron cross), the fingers should point directly outwards.

The same principle applies to your feet. When standing with feet together, the toes are nearly straight.

• In an RDL stance, the feet are directly under the hips, nearly straight with a slight angle.

• In a squat stance, the feet are just outside the hips but inside the shoulders, and a bit wider, allowing 10 - 30 degrees of toe - out.

• In a sumo stance, the feet are wide apart with significant toe - out.

For different lifts, I guide my athletes as follows:

• If the exercise name includes "sumo," adopt a broad stance with a large amount of toe - out.

• For kettlebell ballistic exercises, choose a stance between sumo and squat, with toes angled out for comfort.

• If the exercise name contains "squat," start in your preferred squat stance with the appropriate toe - out as described.

• If it's not a kettlebell ballistic exercise and doesn't include "sumo" or "squat" in the name, use a narrow stance with feet under the hips and toes nearly straight. This applies to RDLs, cleans, deadlifts, and lunge variations.

It's that simple. I provide the athletes with enough information to approach a lift correctly. They have clear, easy - to - remember rules. I instill in them the idea that "I'll explain this once, and you're expected to apply it universally." So, when they ask about foot placement, my response is, "What's your midline rule?" If they've paid attention, they can answer their own questions. I understand it may seem complex upon reading, but once the midline rule is grasped, you can manage a room full of 14 - year - olds, ensuring they approach each lift in the correct stance, just as I do.