I played D3 football for 2 seasons at the age of 27 and 28 after getting out the army...when forced to do the “s&c coach’s blanket program” i would never make the gains(strength and speed wise) that i would when i would do “individualized” personal/positional programming...would come back after the summer with huge gains and theyd ask how i got them and id tell them “i threw away your program and got an individual one” haha they never enjoyed hearing that 💪🏻🏈🚒
So true. Off the shelf programs for athletes never work. It’s hard, but each athlete requires something different yet similar with each nuanced workout.
This is a question for the original poster, but did you ever feel or were made to feel odd about being possibly the oldest in the locker room, or did no one really care about your age?
@@nikolasmakarios904 I agree with you. At some point strength coaches have a scalability issue. But that’s Dane’s underlying point, college S&C coaches aren’t there for “everyone’s success” they are there for the teams success. Connect with me on IG @coachjj.495Strength and let’s chat more!
I was the same way, my strength coach was awful and I had To rely on myself to get my workouts in at the nearest 24 before our “team sessions”. Felt like we got cheated out of a quality S&C program in college
Dane, as a former power 5 football player(2016/2017), P5 S&C intern(2018), and now a HS strength coach in Oklahoma, I thought I'd share a few of my own thoughts and experiences on your list. Thankfully the staff I played and interned under had some great coaches that I was able to learn from, and continue to learn from now. First off, solid video, and I would agree as I've seen all of these issues in NCAA and even high school strength and conditioning. Number 6: I once heard a P5 football S&C coach tell his team that they weren't allowed to wear knee sleeves or weightlifting shoes because they aren't "weightlifters" and then go on to use many weightlifting movements in their training, which makes no sense at all to me. I also know for sure of two P5 football schools that perform all cleans, including max attempts, in straps. Mind boggling to me. Number 3: I see your point on the gadgets, but I also think if used correctly they can be very useful. I'm a big believer in tracking data(running speed/volume, bar velocity at times, force plates) and I believe that collegiate athletes are perfectly capable of benefiting from those tools. I believe that these tools can help the coach with programming, more so than the athlete knowing their bar velocity or what have you. Number 2 on your list drives me crazy as well, and I hate to admit it but I even have some close friends in the field that believe the olympic lifts are 'too hard to teach' and believe that sprints, jumps, or throws provide the EXACT SAME benefit. Number 1 just shows that it's often a 'who you know' field not 'what you know.' This can allow people who really don't know what their doing to get really high paying jobs at big school. Anyways, just my 2 cents. -Cole Moos
I'll never forget when I asked my coach if I can wear my adi powers and he kept saying they were coming. They never came and I'm still scratching my head as to why he didn't just let me bring my own when my old strength coach allowed it
As a wrestler we will spend 90 minutes of actual wrestling time. If you are training 3.5 hours how much time is really... really.. really spent swimming?
Can you tell me why? I'm just curious - I would think that coaches in the track field are pretty specific like coaches for only sprinting, coaches for only javelin and all that.
@@crater3539 I'm guessing weightroom involves a tonne of Explosive movement work (plyometrics) with deadlifting and squatting being fundamental stuff? I'm curious to see how a 400/800m sprinter trains in comparison to a 100/200m sprinter.
@@BenNBenInc I think it’s because of the international focus on track and field historically with the Olympics. Way larger and longer body of detailed information and we also have the benefit of a lot of Soviet literature from decades past now, plus the person all relationships a lot of top American coaches have with too international coaches. None of this exists with sports like football and baseball and basketball that are either only American or only more recently international.
I've had trouble with all of these problems, transitioning from 4 years as a pac-12 football player to a conference five one, I believe another problem that arrises especially with the periodization, is the fluctuation of coaching staffs. I went through 7 offensive line coaches in 5 years, 3 strength coaches and 3 different head coaches. Without consistency my teammates and I were constantly shuffled into new strength programs and it sucked.
I run track at the University of Oregon, so I had to watch when I saw coach Feld in the thumbnail! As a team we work primarily with coach Radcliffe for S&C. Legend of a coach, love working with him.
Great video. Another topic to discuss is the effect of high school coaches using a college level S&C program with their teams. I think this multiples the problems you discuss about 10 fold. You can't train a high school athlete like a collegian. They need a strong base.
You referenced that Arkansas video when discussing early morning training-- I remember reading the comments on that video of ppl highlighting the lack of squat depth ( rightfully so) and people were essentially excusing the poor form - " tHeY aReN't pOwEr lIfTeRs" I am not a S&C Coach by any means but it seems like that proper mechanics should out weight the urge to hit a PR. Very good video Dane.
Thanks a lot. Yeah I try to get each of my athletes to squat below parallel and maximize the levers for the greatest use of high threshold motor units.
#10 S&C coaches not listening to experienced "Olympic" sports coaches (swim, water polo, throwing, rowing, lax, etc.) who understand the needs of the sport better and probably had to develop their own strength programs early in their careers.
I have an issue with a sports coach coming into my weight room telling me how to program training for my athletes. That sports coach is no more an expert at developing athletes and I am an expert at the technical aspects of their sport. I can't come to your practice and tell you how to coach your team, but you can come to my weight room and tell me how to develop my athletes?
@@bluethunder90 unless you’re coaching the collegiate weightlifting team they aren’t your athletes. You’re a specialty assistant to the head sport coach just like a goalie coach or pitching coach
@@MyoFit 1. That's how that works. I do not work for that head sport coach, I work for the head strength and conditioning coach or the director of sports performance. 2. Most of the time, while their sport coach maybe the subject matter expert on the technical aspects of the sport he or she coaches, they know little to nothing about developing athletes. They are such a matter of experts at their sport, and I am the subject matter I expected developing athletes. The sport coach should stay out of my lane and out of my profession, just as I should stay out of their lane and out of their possession. Start talking about VBT, or APRE, or the stretch shortening reflex, or how and when in the training cycle you should focus on training the anaerobic alactic energy system, and most sport coaches will look at you with a blank look because they have no clue what you are talking about.
@@bluethunder90 If I walk into the room and my centers, defenders, sprinters, and goalies are all doing the same program we might have issues. I would attend some practices and talk to the coaches about specific requirements before building a program...
Former D1 s&c coach (currently a high school s&c) #9. Student athletes are typically in class from 7:30/8am until 3-4ish, at which they go to practice. We train early do that we can get them done before breakfast hall closes. Not ideal but it's the way it is. #8-2: on freaking point #1. Take home packets typically don't reflect a program very well, most are written to be very basic as most kids don't follow it anyway, we just want them to do something. Always happy to see a guy or girl get a private coach during the summer, the packet is meant to be better-than-nothing
Great video! This explains a lot to people I’m only a 16 year old sophomore in high school and I can say a lot of strength coaches that I see or watch have these problems and it takes a lot of time, effort and patience to be a strength coach and everything has got be right if you want your athletes to be better stronger faster bigger you name it everything has to go right.
I’m not sure how the majority of NCAA weight rooms operate. I wrestled in college and Jim Kiritsy (now of Kennesaw) was my strength coach. Honestly, the only one on this list that was violated was the 5am workouts. I never felt 100% at that time and it interfered with rest of course. It was justified because it was a military school so getting the ideal time slots was harder than at a usual school. Otherwise, I feel we did it right. 2. We spent weeks learning the clean and the snatch instead of loading it up early. 4. We did use chalk though not straps As for the girl’s bar...I can’t speak for that nor did I know there was a difference. All in all, I feel like you would have approved We put great emphasis on mobility and correct movement which has stayed with me for life
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I had at internship at a power 5 school (not going to name) and there was lifter shoes, but ZERO periodization... I was fresh off my masters in strength and conditioning and everything I studied and experienced up to that point was thrown out the door.. I was truly baffled, great motivating coach.. but I didn’t agree with his philosophy on training at all.
I loved this video. As someone that's about to get into this field I didn't even know these were such prevalent issues. I feel like most coaches just do whatever because "it's what they know works". They just avoid the plethora of science that's out there.
Shit man. I'm 18 and being a S & C coach is literally my dream job but where I'm from there really isn't much work and I'm so conflicted on what I should do in terms of what I study further on. Time shall tell I guess. Amazing content btw, earned a sub:)
Ran D1 @ Indiana State the year we got a new AT, it led to the most hamstring pulls in school history just within a few months of her starting. We would lift and THEN go run somedays, did no power cleans, snatches, pulls, etc. Instead were busy..quarter squatting........ I want my experience back.
Great video and great insights. I agree with some of the points made. On the other hand many strength coaches at the collegiate level don't have the backing of administration which doesn't allow for full autonomy of their own job. Scheduling being one of them. Unfortunately, I've also seen sport coaches put pressure on the S&C staff to quickly produce results which leads to a sense of urgency in the weight room not allowing the S&C coach to properly apply progressions. Additionally, the "gadgets" issue many times is also pushed down from the sport coach or administration itself. They'll buy the tech and expect the S&C staff to "figure it out." Many of the fundamental issues with college S&C begin at the NCAA level. Going from 8 hours to 20 hours in a week is more than doubling the workload on these athletes. We know and understand that a drastic increase in work usually leads to injuries. To conclude, I agree with many of the talking points. However, for this industry to grow changes have to come down from the NCAA. If they truly have the athletes best interest in mind you would have institutions where one S&C coach is responsible for 5-6 teams, and would be taking steps towards requiring institutions to move towards a High Performance Model.
Been a CSCS for 5 years now and my school did a very bad job of teaching me oly lifting. I fortunately learned it from professional oly lifting coaches because the place I worked at wanted its coaches trained by the real deal.
As a new strength coach it's easy to doubt your own conclusions when you see more experienced coaches putting out confusing guidelines. But, as I watched this video, with each point I thought, "duh, that just makes sense. How can people not do this?" Seeing you make these points boosted my confidence just a bit, and will help me be more assertive when the time comes.
Good stuff. I a get athletes coming home or new athletes in summer where we train and I'm blown away with lack of technical work #1. Also random lifts and conditioning which looks beyond what they need and more likely breaks down the body. Also agree on sets. I ALWAYS make my athletes do 40 to 50% of their max of chosen lift of that session and do warmup of 2 sets of 5 to 8 reps. Then we do 5 to 10 more sets depending on goal that day. Keep it up. Love the info
I’m a retired D1 strength coach. Spent 40 professional years watching S&C go slowly down the shitter. It’s one guy after the other that thinks it’s about style rather than substance. They are predominantly self-aggrandizing circus acts pandering to the head football coaches and any media that want to hear what revolutionary content they have. A cursory search on social media makes it evident that these coaches are content being caricatures of themselves.
So true, I specifically remember high school football and track. During football coaches would write down the program out of their butt every session and no one would get stronger. Then I went over to track where we actually had structure and a program specific to throwing and everyone in football would ask how I got so strong while they were barely making any gainz during off season. Even during football season I would sneak off to the track weight room to actually get good work in.
I am currently a college football strength coach working at a Power 5 school. I agree with some of the points you make but you must realize that every situation is different. I played D3 football and have worked at multiple schools at the FCS and FBS levels. AT THE PLACES I HAVE WORKED AT Training times are usually dictated by class and practice schedules Chalk has always been available for use Straps have only been used to help athletes get into a better front rack position on front squat I have worked at multiple schools with oly lifting shoes for athletes We do not just slap exercises in a program for the sake of doing them We methodically structure sets, reps and intensities based on the sport, time of year and needs of the individual athlete The "fancy" tools are used on more advance/mature athletes and are as recruiting tools to bring in highly recruited players
I ran track at the NAIA level and we had 6 AM workouts my freshman year. We didn't have them my sophomore year and my performance improved significantly.
The thing is if you are playing a D1 sport you have been lifting since 15 or 16 I’ve been lifting since 14 so 18 or 19 year olds have been lifting for years
Rules 8 and 3 I think require a lot more elaboration and definition. There would be some realistic times where if you a run a high volume model you would want those high exercise count depending on the sport, athletes and other constraints. As for rule 3 I think you should clarify that significantly because sometimes those gadgets are incredibly helpful and powerful especially during peaking for performance or if you are dealing with over trained athletes. Also curious if you have some research you are referring to that would support your claim because velocity is velocity no matter when velocity occurs throughout the life time.
Honestly we could make individual videos out of each of these topics. It's hard to capture nuance in a Top 9 list. I definitely think you're right and something like gadgets can be used when used in a mindful way.
I’m an S&C GA right now and this is spot on! A couple notes: I still think VBT can be valuable for younger athletes, but not so much for programming purposes. I think ANY athlete can benefit from instant, objective feedback because it drives competition and (hopefully) max intent. But overall, I think it makes sense to separate kids by level. Maybe the “top” level gets to utilize some of the fun gadgets while the weaker kids just focus on getting stronger and mastering technique. If they want to use the fun gadgets, they better get strong quick!
Im far from a D1 athlete but if college is anything like highschool football half of it is to kick your ass and increase mental and physical "toughness." There's certainly a sense that the more it sucks the better it makes even if its far from efficient or on paper beneficial training.
As a college strength and conditioning coach with about 14 years of experience, including a short stint (cut short thanks to covid) strength coaching with the Chinese Olympic Team, I'll tell you that the point IS NOT just kick your ass. The point is to help your athletes develop their God given talent and potential to it's highest possible point.
Even if you get 8 hours of sleep, there's a difference between being in the gym doing power cleans 45-60 minutes after waking up, and doing those power cleans having had breakfast digested, a few classes to wake up the brain, and having had a little of Sun hit your system. Being ready physically and mentally is a massive part of training if you want to avoid injury and get the most out of every session.
Agree with all 9. My goal is to make the athletes better athletes. If we are throwing exercises together thats called a work out. Any one can do that. You need to teach motor skills that ladder up to sport skills and in between there are biomotor abilities that enhance sport skills. The number one thought should be whats the end goal in mind. Start there- work back to where they are now. Coaching and training is an investment - an investment in development.
So would you disagree with Joe Kenn's Tier System? He talks about Having a Total, Lower, Upper approach embedded in each day of training with tier 1 being the focus while still training different movements after.
Too many gadgets - couldn't agree more. Either it's fancy tech that just interferes with the flow of a training session or it's an attraction to every new certification to put more letters behind your name on linkedin. I work for a pro sports organization and we have a lot of gadgets. Are some of them nice to have? Sure. Are they essential? Absolutely not. When I use some of this stuff, my reaction is always "ok, now what?". Most teams get the gadgets to "keep up with the Joneses" and convince management their jobs are valuable.
Coach...great video!! I have been a strength & conditioning coach for 20 years or so now. I have been at the Youth Level, HS, Power 5, Military, and OTC and I must say, you hit on so many great points. In regards to straps with snatch variations, am I correct in saying you "do" recommend them? I ask because I don't utilize them in the case a rep is missed. Student athletes are taught how to "miss" a rep, but I'd rather not risk it. Could you share with me your thoughts please. Thank you!! Glad I came across your video/channel.
No problem! Thanks for the interest. I think straps are fine for snatches and deadlift variations, but they limit the mobility in the wrist in cleans and I think athletes shouldn't use them for full rack cleans, especially because a lot of athletes have poor wrist, lat, and shoulder mobility which a non-strapped clean can help improve
@@GarageStrength coach thank you for your fast response!! I appreciate your feedback. I agree in regards to the limitation of mobility especially when it comes to athletes that have limited mobility to begin with. I may have phrased my main question wrong, so I'll take another shot haha!! Do you get concerned with an athlete missing a snatch over/behind the head (especially one with limited mobility) and not be able to "miss" the rep properly because they are "locked in" with their straps? Why or why not? Thanks again!!
@@mattchandler9323 If the athlete can snatch without straps and train hookgrip, I think that is best, but I'm not a BIG stickler on athletes using straps if they have quality technique and mobility. O Lifters should rarely use straps and primarily use them on Hang variations
The biggest issue at the collegiate level is time. You are restricted by the academic schedule, practice hours, ncaa legislation, and the sport coach. These restrictions lead strength coaches to not teaching Olympic lifts or other movements that require a great deal of practice so they can perform them with technical proficiency.
Dane, what do you think about strength/weight room training for kids under middle school (9 years or so). Curious as I’ve got young shot putters and I’d love to get them ready for middle school football/track. Love these videos!!!
There is a huge problem with s&c coaches, how do they even get there certification, do they take classes and say here u go here’s ur certificate, I think that’s the problem there’s not enough of em that have actual real experience with heavy weight and good technique
This is a great video! I’m currently going into my fifth year at a power 5 school. I have been doing strength training since I was about sophomore in high school. I found this video extremely interesting! I could relate to some points in a positive aspect and then I was furious at others! Like no women’s bars?? The weight room I get to lift in was specifically built for women’s athletic. I understand that not every school has that kind of facility, but you could simply change out the bars when needed! My team got a new strength coach last year and she is awesome. I took a strength and conditioning course as one of my final electives. I was able to ask my coach exactly what we were doing and where this was taking us in the program. She and I would have conversations about the time of periodization and my team mates thought we were talking in code until she broke it down for them. I really hope that more people see this video and reevaluate their coaching style to ensure that they are training effectively and benefiting their athletes!
Women generally have smaller hands and weaker grips. Women's bars will allow them to improve technique easier in barbell movements and have less issue lifting the barbell
After watching a large number of both D1 strength programs content online as well as a bunch of HS content...I am confused as to how on earth the field has regressed so much in 35 years. I remember when it was pretty straightforward...take the stud athletes focus on making them stronger and if you keep them fast or make them a bit faster good to go. Now it seems like a whole lot of BS and politics and it seems the HS coaches visit a D1 school and immediately decide really bad form hang cleans and squats way above parallel are suddenly the best thing in the world.
Have you ever worked in college athletics? It doesn’t seem like it based on your issues. Also it doesn’t seem that way cuz of how much you love Olympic lifting for athletes. Athletes who Play team sports don’t need to Olympic lift.
They exist and they are an absolutely awesome tool to have if you coach female athletes. At my last school, gymnastics was one of the teams I strength coached and they trained exclusively Rogue Bella bars. The girls on that team ranged from 4'10 - 5'2, so they were tiny with tiny hands. We didn't have them when I first got there, but when we did get them, the girls were very thankful for them and said from day 1 of using them how much more comfortable they were. The Bella Bars are 35Lbs, slightly shorter than a regular barbell, and the barrel of the bar is smaller to fit a woman's smaller hands.
Hey Coach Dane, 6am is the most convenient time for my schedule, I take naps after school to catch up on sleep, does this still violate the rule for 9am? I still get like 9 hours total of sleep per day, but I'm curious if you would advise against this
No.8 wasn't really specific because surely it does depend on their goal which I imagine is specific and not a careless organisation of exercise selection (i hope lol). Ok after hearing S&C coaches in Div 1 arent periodising programs thats bad haha
@@dustinirwin1 Yeah, not sure if it's a guy with moobies or a she. Kind of looks more like a she at the start, and then more of like a guy with moobs at the end.
(In good faith): Women should be lifting with women’s bars? Would it be more accurate to have the “rule” that small hands (grip coverage) need “women’s bars?” Please enlighten me if I am showing ignorance on this.
You can see the problems in coaching just watching youtube. Look at all the garbage form just to push more weight, it blows my mind how there aren't MORE injuries.
Can we attack bad strength coaches and not all NCAA strength coaches tho 🤔. Because I’m literally a 24 year old head strength coach and I don’t make these “mistakes” with my programs. I could generalize that all private performance coaches are bad because of how shit some athletes move when they come to me as 18 year old freshman.
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I played D3 football for 2 seasons at the age of 27 and 28 after getting out the army...when forced to do the “s&c coach’s blanket program” i would never make the gains(strength and speed wise) that i would when i would do “individualized” personal/positional programming...would come back after the summer with huge gains and theyd ask how i got them and id tell them “i threw away your program and got an individual one” haha they never enjoyed hearing that 💪🏻🏈🚒
So true. Off the shelf programs for athletes never work. It’s hard, but each athlete requires something different yet similar with each nuanced workout.
yeah. its hard to cater to everyone. Should be happy you took the initiative.
This is a question for the original poster, but did you ever feel or were made to feel odd about being possibly the oldest in the locker room, or did no one really care about your age?
@@nikolasmakarios904 I agree with you. At some point strength coaches have a scalability issue. But that’s Dane’s underlying point, college S&C coaches aren’t there for “everyone’s success” they are there for the teams success. Connect with me on IG @coachjj.495Strength and let’s chat more!
I was the same way, my strength coach was awful and I had To rely on myself to get my workouts in at the nearest 24 before our “team sessions”. Felt like we got cheated out of a quality S&C program in college
I like how he becomes visibly more irritated the farther he goes down the list.
😤😤😤
That's how you know he cares
This video is like 50 years overdue
i like to be fashionably late 😉
This man is Joel Seedman’s worst nightmare...good job!
😂😂
lmfao, that guy is a complete fucking tool
Dane, as a former power 5 football player(2016/2017), P5 S&C intern(2018), and now a HS strength coach in Oklahoma, I thought I'd share a few of my own thoughts and experiences on your list. Thankfully the staff I played and interned under had some great coaches that I was able to learn from, and continue to learn from now. First off, solid video, and I would agree as I've seen all of these issues in NCAA and even high school strength and conditioning. Number 6: I once heard a P5 football S&C coach tell his team that they weren't allowed to wear knee sleeves or weightlifting shoes because they aren't "weightlifters" and then go on to use many weightlifting movements in their training, which makes no sense at all to me. I also know for sure of two P5 football schools that perform all cleans, including max attempts, in straps. Mind boggling to me. Number 3: I see your point on the gadgets, but I also think if used correctly they can be very useful. I'm a big believer in tracking data(running speed/volume, bar velocity at times, force plates) and I believe that collegiate athletes are perfectly capable of benefiting from those tools. I believe that these tools can help the coach with programming, more so than the athlete knowing their bar velocity or what have you. Number 2 on your list drives me crazy as well, and I hate to admit it but I even have some close friends in the field that believe the olympic lifts are 'too hard to teach' and believe that sprints, jumps, or throws provide the EXACT SAME benefit. Number 1 just shows that it's often a 'who you know' field not 'what you know.' This can allow people who really don't know what their doing to get really high paying jobs at big school. Anyways, just my 2 cents. -Cole Moos
Thanks Cole! This is great insight. Thank you for sharing. it's awesome hearing stories from someone who lived it. Wish you the best 💪
Wow legit answer thanks for sharing
I'll never forget when I asked my coach if I can wear my adi powers and he kept saying they were coming. They never came and I'm still scratching my head as to why he didn't just let me bring my own when my old strength coach allowed it
smh. It's amazing the things some people cling to as a rule.
What about minimal shoes or barefoot? I prefer to let my feet do their job.
@@michiel5160weightlifting is not a "natural" movement just wear the right shoes
"Don't start before 9am"
As a swimmer in the ACC conference, I have already trained 3.5 hours by 9am...cheers to yall sleeping
Damn
Thats such an L lmao
As a wrestler we will spend 90 minutes of actual wrestling time. If you are training 3.5 hours how much time is really... really.. really spent swimming?
@@BadWolfMMANashville ...all of it
@@BadWolfMMANashville Just let him flex his “3.5 hour training”
Oh man, I totally agree. We had to lift at 6:00 a.m. when I was in College. I lost strength, couldn’t figure out why.
Hard part of the gig. No doubt.
A track and field/throws coach is usually the best strength coach IMHO. Great video!
Can you tell me why? I'm just curious - I would think that coaches in the track field are pretty specific like coaches for only sprinting, coaches for only javelin and all that.
@@BenNBenInc being good at track is in terms of sprints are form, technique and weightrrom
@@crater3539 I'm guessing weightroom involves a tonne of Explosive movement work (plyometrics) with deadlifting and squatting being fundamental stuff? I'm curious to see how a 400/800m sprinter trains in comparison to a 100/200m sprinter.
Thank you. Your statement is hard to argue lol
@@BenNBenInc I think it’s because of the international focus on track and field historically with the Olympics. Way larger and longer body of detailed information and we also have the benefit of a lot of Soviet literature from decades past now, plus the person all relationships a lot of top American coaches have with too international coaches. None of this exists with sports like football and baseball and basketball that are either only American or only more recently international.
I've had trouble with all of these problems, transitioning from 4 years as a pac-12 football player to a conference five one, I believe another problem that arrises especially with the periodization, is the fluctuation of coaching staffs. I went through 7 offensive line coaches in 5 years, 3 strength coaches and 3 different head coaches. Without consistency my teammates and I were constantly shuffled into new strength programs and it sucked.
my routine is usually cardio/warm-ups/yoga in the morn.
weights or hard runs afternoon.
easier run and drills in evening.
Looks good 💪
I run track at the University of Oregon, so I had to watch when I saw coach Feld in the thumbnail! As a team we work primarily with coach Radcliffe for S&C. Legend of a coach, love working with him.
Go Ducks!
Great video. Another topic to discuss is the effect of high school coaches using a college level S&C program with their teams. I think this multiples the problems you discuss about 10 fold. You can't train a high school athlete like a collegian. They need a strong base.
Good point!
Man I had clients in high school say yeh 9am was perfect ... still sleep so this number 9 is on point at 3-5pm they’re on time and ready to go
👆👆
Great video. The mention of exercise selection and not enough sets is something I see a lot. Young S&C coaches try and overcomplicate their programs.
👆👆👆
You referenced that Arkansas video when discussing early morning training-- I remember reading the comments on that video of ppl highlighting the lack of squat depth ( rightfully so) and people were essentially excusing the poor form - " tHeY aReN't pOwEr lIfTeRs" I am not a S&C Coach by any means but it seems like that proper mechanics should out weight the urge to hit a PR. Very good video Dane.
Thanks a lot. Yeah I try to get each of my athletes to squat below parallel and maximize the levers for the greatest use of high threshold motor units.
#10 S&C coaches not listening to experienced "Olympic" sports coaches (swim, water polo, throwing, rowing, lax, etc.) who understand the needs of the sport better and probably had to develop their own strength programs early in their careers.
Very good point 👆
I have an issue with a sports coach coming into my weight room telling me how to program training for my athletes. That sports coach is no more an expert at developing athletes and I am an expert at the technical aspects of their sport. I can't come to your practice and tell you how to coach your team, but you can come to my weight room and tell me how to develop my athletes?
@@bluethunder90 unless you’re coaching the collegiate weightlifting team they aren’t your athletes. You’re a specialty assistant to the head sport coach just like a goalie coach or pitching coach
@@MyoFit
1. That's how that works. I do not work for that head sport coach, I work for the head strength and conditioning coach or the director of sports performance.
2. Most of the time, while their sport coach maybe the subject matter expert on the technical aspects of the sport he or she coaches, they know little to nothing about developing athletes. They are such a matter of experts at their sport, and I am the subject matter I expected developing athletes. The sport coach should stay out of my lane and out of my profession, just as I should stay out of their lane and out of their possession. Start talking about VBT, or APRE, or the stretch shortening reflex, or how and when in the training cycle you should focus on training the anaerobic alactic energy system, and most sport coaches will look at you with a blank look because they have no clue what you are talking about.
@@bluethunder90 If I walk into the room and my centers, defenders, sprinters, and goalies are all doing the same program we might have issues. I would attend some practices and talk to the coaches about specific requirements before building a program...
I’m at a high school and I have 9 women’s bars 9 men’s weightlifting bars and 9 power bars. Ridiculous
Wow. There's no excuse for wealthy college programs
Same here!
Same man lmao and couple dumbbells
I couldn’t love this video more. High school coaches need to watch this. Thanks!
Former D1 s&c coach (currently a high school s&c)
#9. Student athletes are typically in class from 7:30/8am until 3-4ish, at which they go to practice. We train early do that we can get them done before breakfast hall closes. Not ideal but it's the way it is.
#8-2: on freaking point
#1. Take home packets typically don't reflect a program very well, most are written to be very basic as most kids don't follow it anyway, we just want them to do something. Always happy to see a guy or girl get a private coach during the summer, the packet is meant to be better-than-nothing
Love the perspective! Thank you for sharing Coach!
Great video! This explains a lot to people I’m only a 16 year old sophomore in high school and I can say a lot of strength coaches that I see or watch have these problems and it takes a lot of time, effort and patience to be a strength coach and everything has got be right if you want your athletes to be better stronger faster bigger you name it everything has to go right.
Thanks for sharing!!
I’m not sure how the majority of NCAA weight rooms operate. I wrestled in college and Jim Kiritsy (now of Kennesaw) was my strength coach.
Honestly, the only one on this list that was violated was the 5am workouts. I never felt 100% at that time and it interfered with rest of course. It was justified because it was a military school so getting the ideal time slots was harder than at a usual school.
Otherwise, I feel we did it right. 2. We spent weeks learning the clean and the snatch instead of loading it up early.
4. We did use chalk though not straps
As for the girl’s bar...I can’t speak for that nor did I know there was a difference.
All in all, I feel like you would have approved
We put great emphasis on mobility and correct movement which has stayed with me for life
Love the story. Sounds like you guys did great 👍
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I had at internship at a power 5 school (not going to name) and there was lifter shoes, but ZERO periodization... I was fresh off my masters in strength and conditioning and everything I studied and experienced up to that point was thrown out the door.. I was truly baffled, great motivating coach.. but I didn’t agree with his philosophy on training at all.
It's amazing how common it is.
I loved this video. As someone that's about to get into this field I didn't even know these were such prevalent issues. I feel like most coaches just do whatever because "it's what they know works". They just avoid the plethora of science that's out there.
Good luck Coach 👍
Shit man. I'm 18 and being a S & C coach is literally my dream job but where I'm from there really isn't much work and I'm so conflicted on what I should do in terms of what I study further on. Time shall tell I guess. Amazing content btw, earned a sub:)
Thanks man! Let us know how you do. Good luck, it is really worth while
Ran D1 @ Indiana State the year we got a new AT, it led to the most hamstring pulls in school history just within a few months of her starting. We would lift and THEN go run somedays, did no power cleans, snatches, pulls, etc. Instead were busy..quarter squatting........
I want my experience back.
As a highschool S&C I could not agree more.
Ayeee Wuz up coach herb… I played at arkansas… that guy knows what he’s talking about… he taught me a lot
as a D3 strength coach, I agree with about 90% of this....I have seen/heard some awful stuff coming from Power 5/Division 1 programs
Great video and great insights. I agree with some of the points made. On the other hand many strength coaches at the collegiate level don't have the backing of administration which doesn't allow for full autonomy of their own job. Scheduling being one of them. Unfortunately, I've also seen sport coaches put pressure on the S&C staff to quickly produce results which leads to a sense of urgency in the weight room not allowing the S&C coach to properly apply progressions. Additionally, the "gadgets" issue many times is also pushed down from the sport coach or administration itself. They'll buy the tech and expect the S&C staff to "figure it out." Many of the fundamental issues with college S&C begin at the NCAA level. Going from 8 hours to 20 hours in a week is more than doubling the workload on these athletes. We know and understand that a drastic increase in work usually leads to injuries. To conclude, I agree with many of the talking points. However, for this industry to grow changes have to come down from the NCAA. If they truly have the athletes best interest in mind you would have institutions where one S&C coach is responsible for 5-6 teams, and would be taking steps towards requiring institutions to move towards a High Performance Model.
Been a CSCS for 5 years now and my school did a very bad job of teaching me oly lifting.
I fortunately learned it from professional oly lifting coaches because the place I worked at wanted its coaches trained by the real deal.
As a new strength coach it's easy to doubt your own conclusions when you see more experienced coaches putting out confusing guidelines. But, as I watched this video, with each point I thought, "duh, that just makes sense. How can people not do this?" Seeing you make these points boosted my confidence just a bit, and will help me be more assertive when the time comes.
Good stuff. I a get athletes coming home or new athletes in summer where we train and I'm blown away with lack of technical work #1. Also random lifts and conditioning which looks beyond what they need and more likely breaks down the body. Also agree on sets. I ALWAYS make my athletes do 40 to 50% of their max of chosen lift of that session and do warmup of 2 sets of 5 to 8 reps. Then we do 5 to 10 more sets depending on goal that day. Keep it up. Love the info
I’m a retired D1 strength coach. Spent 40 professional years watching S&C go slowly down the shitter. It’s one guy after the other that thinks it’s about style rather than substance. They are predominantly self-aggrandizing circus acts pandering to the head football coaches and any media that want to hear what revolutionary content they have. A cursory search on social media makes it evident that these coaches are content being caricatures of themselves.
So true, I specifically remember high school football and track. During football coaches would write down the program out of their butt every session and no one would get stronger. Then I went over to track where we actually had structure and a program specific to throwing and everyone in football would ask how I got so strong while they were barely making any gainz during off season. Even during football season I would sneak off to the track weight room to actually get good work in.
Crazy story 👆👆
It’s because the nature of running workouts have to be very well thought out
@@eitonaraoka6213 👆👆
I am currently a college football strength coach working at a Power 5 school. I agree with some of the points you make but you must realize that every situation is different. I played D3 football and have worked at multiple schools at the FCS and FBS levels.
AT THE PLACES I HAVE WORKED AT
Training times are usually dictated by class and practice schedules
Chalk has always been available for use
Straps have only been used to help athletes get into a better front rack position on front squat
I have worked at multiple schools with oly lifting shoes for athletes
We do not just slap exercises in a program for the sake of doing them
We methodically structure sets, reps and intensities based on the sport, time of year and needs of the individual athlete
The "fancy" tools are used on more advance/mature athletes and are as recruiting tools to bring in highly recruited players
Thank you coach! Would you consider publishing some videos on ‘models’ for typical exercises e.g. squat, DL, clean etc?
Great suggestion!
I ran track at the NAIA level and we had 6 AM workouts my freshman year. We didn't have them my sophomore year and my performance improved significantly.
crazy how that works lol
Absolutely straight to the point. Congratulations
We've got the same problems in Mexico city. Thanks to remind it. I hope some coaches and athletic directors keep in mind it.
The thing is if you are playing a D1 sport you have been lifting since 15 or 16 I’ve been lifting since 14 so 18 or 19 year olds have been lifting for years
yep
Rules 8 and 3 I think require a lot more elaboration and definition. There would be some realistic times where if you a run a high volume model you would want those high exercise count depending on the sport, athletes and other constraints.
As for rule 3 I think you should clarify that significantly because sometimes those gadgets are incredibly helpful and powerful especially during peaking for performance or if you are dealing with over trained athletes. Also curious if you have some research you are referring to that would support your claim because velocity is velocity no matter when velocity occurs throughout the life time.
Honestly we could make individual videos out of each of these topics. It's hard to capture nuance in a Top 9 list. I definitely think you're right and something like gadgets can be used when used in a mindful way.
Deadlifts, kettlebell swings, and tingle arm bent over rows. If you build your posterior chain, you will dominate your competition.
Well done🤙💪
Thank you. Much appreciated 👊
promote this message more often. its crazy how much bs skates by
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could you do a video on support belts like lumbar and so on. I had a double hernia 10 years ago, got mesh implanted but I still want to lift safely.
I can look into it. Thank you for the suggestion 👍
2:34 I could’ve swore that was Elliot Hulse at first lol
Awesome video, love the passion expressed here.
I’m an S&C GA right now and this is spot on! A couple notes: I still think VBT can be valuable for younger athletes, but not so much for programming purposes. I think ANY athlete can benefit from instant, objective feedback because it drives competition and (hopefully) max intent. But overall, I think it makes sense to separate kids by level. Maybe the “top” level gets to utilize some of the fun gadgets while the weaker kids just focus on getting stronger and mastering technique. If they want to use the fun gadgets, they better get strong quick!
That's definitely fair if you have good data and baseline strength to use them effectively 👍
Great job Dane love the list is there a good time to talk to you about a couple of things would love to hear your thoughts
Yes you can email me at gssportsperformance@gmail.com
"It's about equality," says he talking about different bars
That passion got me subscribed
Much love man ✌
Im far from a D1 athlete but if college is anything like highschool football half of it is to kick your ass and increase mental and physical "toughness." There's certainly a sense that the more it sucks the better it makes even if its far from efficient or on paper beneficial training.
This is a mentality I would like to change in the sport.
As a college strength and conditioning coach with about 14 years of experience, including a short stint (cut short thanks to covid) strength coaching with the Chinese Olympic Team, I'll tell you that the point IS NOT just kick your ass. The point is to help your athletes develop their God given talent and potential to it's highest possible point.
About the starting to early thing, what if your getting adequate sleep like 8-5am or 9-6am?
not bad, but the expectation is they are training at 6 so they are likely getting 5 hrs of sleep
Even if you get 8 hours of sleep, there's a difference between being in the gym doing power cleans 45-60 minutes after waking up, and doing those power cleans having had breakfast digested, a few classes to wake up the brain, and having had a little of Sun hit your system. Being ready physically and mentally is a massive part of training if you want to avoid injury and get the most out of every session.
Agree with all 9. My goal is to make the athletes better athletes. If we are throwing exercises together thats called a work out. Any one can do that. You need to teach motor skills that ladder up to sport skills and in between there are biomotor abilities that enhance sport skills. The number one thought should be whats the end goal in mind. Start there- work back to where they are now. Coaching and training is an investment - an investment in development.
I have found the same problem a lot of times with my collegiate athletes.
#8 Fucking right, couldn't`agree more Dane
Thanks Curtis 😂😂
So would you disagree with Joe Kenn's Tier System? He talks about Having a Total, Lower, Upper approach embedded in each day of training with tier 1 being the focus while still training different movements after.
Holy shit I’ve found my spirit animal.
😂😂😂
Too many gadgets - couldn't agree more. Either it's fancy tech that just interferes with the flow of a training session or it's an attraction to every new certification to put more letters behind your name on linkedin. I work for a pro sports organization and we have a lot of gadgets. Are some of them nice to have? Sure. Are they essential? Absolutely not. When I use some of this stuff, my reaction is always "ok, now what?". Most teams get the gadgets to "keep up with the Joneses" and convince management their jobs are valuable.
Coach...great video!! I have been a strength & conditioning coach for 20 years or so now. I have been at the Youth Level, HS, Power 5, Military, and OTC and I must say, you hit on so many great points. In regards to straps with snatch variations, am I correct in saying you "do" recommend them? I ask because I don't utilize them in the case a rep is missed. Student athletes are taught how to "miss" a rep, but I'd rather not risk it. Could you share with me your thoughts please. Thank you!! Glad I came across your video/channel.
No problem! Thanks for the interest. I think straps are fine for snatches and deadlift variations, but they limit the mobility in the wrist in cleans and I think athletes shouldn't use them for full rack cleans, especially because a lot of athletes have poor wrist, lat, and shoulder mobility which a non-strapped clean can help improve
@@GarageStrength coach thank you for your fast response!! I appreciate your feedback. I agree in regards to the limitation of mobility especially when it comes to athletes that have limited mobility to begin with. I may have phrased my main question wrong, so I'll take another shot haha!! Do you get concerned with an athlete missing a snatch over/behind the head (especially one with limited mobility) and not be able to "miss" the rep properly because they are "locked in" with their straps? Why or why not? Thanks again!!
@@mattchandler9323 If the athlete can snatch without straps and train hookgrip, I think that is best, but I'm not a BIG stickler on athletes using straps if they have quality technique and mobility. O Lifters should rarely use straps and primarily use them on Hang variations
@@GarageStrength Excellent!! Those were my thoughts as well!!
@@mattchandler9323 💪
The biggest issue at the collegiate level is time. You are restricted by the academic schedule, practice hours, ncaa legislation, and the sport coach. These restrictions lead strength coaches to not teaching Olympic lifts or other movements that require a great deal of practice so they can perform them with technical proficiency.
Dane, what do you think about strength/weight room training for kids under middle school (9 years or so). Curious as I’ve got young shot putters and I’d love to get them ready for middle school football/track. Love these videos!!!
There is a huge problem with s&c coaches, how do they even get there certification, do they take classes and say here u go here’s ur certificate, I think that’s the problem there’s not enough of em that have actual real experience with heavy weight and good technique
This is a great video! I’m currently going into my fifth year at a power 5 school. I have been doing strength training since I was about sophomore in high school. I found this video extremely interesting! I could relate to some points in a positive aspect and then I was furious at others! Like no women’s bars?? The weight room I get to lift in was specifically built for women’s athletic. I understand that not every school has that kind of facility, but you could simply change out the bars when needed! My team got a new strength coach last year and she is awesome. I took a strength and conditioning course as one of my final electives. I was able to ask my coach exactly what we were doing and where this was taking us in the program. She and I would have conversations about the time of periodization and my team mates thought we were talking in code until she broke it down for them. I really hope that more people see this video and reevaluate their coaching style to ensure that they are training effectively and benefiting their athletes!
Great stuff coach! Can you shed some more insight on the whys for tru use of woman’s bars
Women generally have smaller hands and weaker grips. Women's bars will allow them to improve technique easier in barbell movements and have less issue lifting the barbell
After watching a large number of both D1 strength programs content online as well as a bunch of HS content...I am confused as to how on earth the field has regressed so much in 35 years. I remember when it was pretty straightforward...take the stud athletes focus on making them stronger and if you keep them fast or make them a bit faster good to go. Now it seems like a whole lot of BS and politics and it seems the HS coaches visit a D1 school and immediately decide really bad form hang cleans and squats way above parallel are suddenly the best thing in the world.
Have you ever worked in college athletics? It doesn’t seem like it based on your issues. Also it doesn’t seem that way cuz of how much you love Olympic lifting for athletes. Athletes who
Play team sports don’t need to Olympic lift.
Great video can you do one for high school S&C
I agree completely I have been training high school since 2008 in Florida I have to correct them
You hate to see it
I keep helping the player's to meet their goals
Let's keep in contact
@@coachvas27 That's awesome dude. Keep helping the kids. You're truly making a difference 👍
@@GarageStrength thanks man it's so fun helping the kids get better
How many different schools have you been the head strength coach?
Great stuff coach.
Glad you liked it!
“Women’s lifting bars”?? Been lifting, in gyms, D1 program 40 years and have never heard of women’s bars.....
They exist and they are an absolutely awesome tool to have if you coach female athletes. At my last school, gymnastics was one of the teams I strength coached and they trained exclusively Rogue Bella bars. The girls on that team ranged from 4'10 - 5'2, so they were tiny with tiny hands. We didn't have them when I first got there, but when we did get them, the girls were very thankful for them and said from day 1 of using them how much more comfortable they were.
The Bella Bars are 35Lbs, slightly shorter than a regular barbell, and the barrel of the bar is smaller to fit a woman's smaller hands.
I use a men's bar instead of a women's bar 👀 buuut I have large hands and long arms so it's more comfortable
this is facts get rid of the gadgets
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Thoughts on lifting barefoot for hexbar deadlifts, squats, cleans all those types of movements?
Hey Coach Dane, 6am is the most convenient time for my schedule, I take naps after school to catch up on sleep, does this still violate the rule for 9am? I still get like 9 hours total of sleep per day, but I'm curious if you would advise against this
Amazing video
Although I have a none related question
I Iive in the uae and idk what creatine is the best what should I do about it
Try to find powder form of straight creatine monohydrate
This is good stuff.
Thank you 💪
I genuinely never knew there was mens and women’s bars, every days a school day
Excuse me coach, i have an unrelated question to the video.What are the best exrecises i can use to get stronger at pummeling?
We will make a video on that eventually. Some good ones are alternating DB presses (incline and flat) and sled pulls are good
@@GarageStrength Thank you!
@@Eagle_data Happy to help 👍
is it better to do conditioning/speed/footwork before or after lifting
Awesome video
No.8 wasn't really specific because surely it does depend on their goal which I imagine is specific and not a careless organisation of exercise selection (i hope lol). Ok after hearing S&C coaches in Div 1 arent periodising programs thats bad haha
4:08 sounds like Crossfit😅
😂
What do you think of Dustin Myer’s off-season wrestling program
0:39 - Great example of how not to bench press.
Yep, Look's like he's testing the elastic limit of his sternum.
@@GF-qb3uo she?
@@dustinirwin1 Yeah, not sure if it's a guy with moobies or a she. Kind of looks more like a she at the start, and then more of like a guy with moobs at the end.
@@GF-qb3uo she's a girl...
@@GarageStrength My bad.
(In good faith):
Women should be lifting with women’s bars? Would it be more accurate to have the “rule” that small hands (grip coverage) need “women’s bars?” Please enlighten me if I am showing ignorance on this.
Totally agree with you Brother
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What did Coach Feld do?????
These are not specific to college. College coaches see the same issues in the private sector.
Right on
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You can see the problems in coaching just watching youtube. Look at all the garbage form just to push more weight, it blows my mind how there aren't MORE injuries.
Subscribed
Awesome! Welcome aboard 💪
When talking about sets being to low you say 6-7 sets. Is that including your warm up sets?
probably not
One time I cleaned the Oregon SC coaches car and he was an ass
LMAO Loved this one. Great job. Watch out for offended coaches/trolls on this one.
😉
Can we attack bad strength coaches and not all NCAA strength coaches tho 🤔. Because I’m literally a 24 year old head strength coach and I don’t make these “mistakes” with my programs. I could generalize that all private performance coaches are bad because of how shit some athletes move when they come to me as 18 year old freshman.
I'm not saying all NCAA Coaches just common mistakes I see from my athletes and my own experiences
can you talk to Mickey Marotti please