I’ve touched on it many times , but recently it was brought back up. Last week I received a couple phone calls from girls basketball coaches (one from Georgia, the other from Wisconsin). They had seen a FOUCS training video on YouTube (see it here).

Both coaches said almost the exact same thing:

“Hey Ryan, great video… it spoke to my situation. I’m a girls basketball coach and really want to incorporate some of the stuff you’re doing with my girls. I need help putting together a speed and agility program. We have a weight room but I think speed and agility is where I’d like to start.”

Speed and agility drills are all fine and dandy, but big improvements to physical performance are made in the weight room. Doesn’t matter if you’re a beginner, boy or girl, or a multi-sport athlere, you need to be in the weight room before attempting speed improvements drills. If you’re not strong enough to move and control your own body, how you going to get faster? I’m not sure where that reality was lost, but unfortunately coaches and parents out there seem to be searching for something that doens’t exist.

If I had to choose… give me a fully equipment weight room over a field. If the sky’s the limit, combine the two into one program.

This summer was a prime, real-life example of what’s possible when training includes both field time with lifting. Josh and I implementated an Athlete Development Program (ADP) for a local high school. During initial meetings, everything revolved around ‘getting our kids faster’. I negotiated for us to come in and spend the time creating a program from scratch, we had to have access to a field and weight room.

After some detailed conversations, Josh and I got both a field and weight room. Each workout started on the field where we hit the first four components of the FOCUS System. After that, we took it into the weight room. Total session length was 1hr. 15min. You honestly wouldn’t believe how far these kids came in 7 weeks (20 workouts). The system was followed to the letter, and the results are evident. (video of ADP coming.. stay tuned).

Side Note: A big high five to those involved with this particular ADP. We’re proud of the eyes we opened and future opportunities now in play.

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The good days of summer vacation. The time when families schedule quality outings together. When the pace slows a bit and food tastes a little sweeter. When you can do your own thing for a few days on end.

I’m a believer in summer vacations, espically when you’ve been putting in the time training like a mad-man (or mad-woman). Getting away from the daily grind can reset your intensity and recharge your batteries. But, sometimes summer vacations can ruin steady progress. Unfortunately I see it every summer. This happens when vacation falls at the wrong time. Either too close to camp or too many consecutive days with nothing.

Being the soft hearted coach I am (cough-cough) I fully understand vacations often take priority over workout sessions. Here’s 6 tips to make sure you never skip a beat while on summer vacation:

1. Make sure you’re entire program is accounted for. All our individual training sessions are based on targets for that week. Each week is based on targets for the month. Each month is based on our long term Athlete Development Programs. All this coencides with the start of your season. Done correctly, you’re program can be manipulated so targets are hit and steady progress continues.

2. Communicate the time you’ll be away far in advance. The sooner I know when you’re gone, the better I can plan your targets. Don’t drop it on me after a Thursday session like ”hey Ryan, I uh, I won’t be here for the next two weeks.. what do you want me to do”.

3. Know where you’re going. Google maps can give you a satellite picture of the mailbox number to my parent’s farm (in rural Greene County). You should have some idea where you’re going. If it’s the beach, we can plan for it. If it’s grandma’s in Tennessee, we can plan for it. I still haven’t been able to locate the place called ”I’m Not Really Sure”.

4. Call where ever you’re staying in advance. Ask them if they have a fitness center within their facilities. If they say yes, ask what it includes. If it’s an elliptical trainer and treadmill, that’s not going to cut it. If they have a set of DB’s, ask what weights. If they don’t know, tell them you’ll hold. When I used to travel, I asked about fitness accommodations before booking. Most places have relationships with local dedicated fitness facilities. Sometimes day passes are included with your stay. See if they’ll throw in a free shuttle ride to and from.

5. Physically take your workout sheets with you. Last thing we need is you walking into an unfamiliar facility, aimlessly looking for equipment, and making up workouts. Besides, you’re on vacation. The idea is to get in, bust a$$, and get out.

6. Make it a point to communicate your vacation plans with your sport coach. Let them know when you’ll be gone, what training you’ll do while away, and when you’ll return. Convey you’re excited to go, but staying fit and coming home ready to roll is high priority. This softens the blow if you miss team workouts or vacation right before camp.

Hopefully these 6 tips help. If you think I’m crazy, maybe you’re not as serious as you thought. I promise training on vacation has many mental and physical rewards. You’ll feel productive and accomplished. Plus, might as well get your pump on before hitting the beach ;)

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The coveted Black Shirt. Everybody wants one. Not everybody gets one. These are reserved for coaches and top performers. If you’re out and about and see an athlete sporting an all black FOCUS t-shirt with DIEHARD down the spine.. take notice. You’ve just witnessed something special.

Take Patrick Clark, pictured here with Coach Josh and myself. He was recently presented with a Black Shirt for his enduring commitment to sport practice and FOCUS. This kid has come a long way. From a scrawny 135 pound soccer ‘participant’ to 165 pound PLAYER. He’s faster, stronger, and better conditioned. Congrats to Patrick on his Black Shirt. He’s officially a lot cooler than you.

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Athletes need to keep track of what goes into their body… if improved performance is the goal. The sooner you master your nutritional needs the sooner results will come. Way too many athletes overlook nutrition and put all emphasis on weight training alone. Big mistake. Click on the spreadsheet above and print out the PDF. Record everything you eat for at least 10 days. Contact me and we’ll breakdown your habits, trends, and overall nutrition. You can email me here of call (724) 747-6229. Let’s work together and get your food intake at optimal levels.

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Drake Greer has really taken advantage of our Introduction Incentive referral program. Here he is receiving a Dick’s gift card for $110. For all the details on how you can get free gift cards of your choice, check out the program here or call (724) 747-6229. Look for Drake next year at the University of Pittsburgh where he’ll continue his football career.

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