Motivation and Mental Toughness

            The first time I truly experienced the effect and role that motivation and mental toughness actually play during training or competition was last semester while I was training for my first half marathon.  I have always been quite active and in good physical condition, but I hated running.  One might ask why I would sign-up for a half marathon if I hated running…and that is a good question.  I signed up for it because I knew I could do it and I hated the fact that running two miles…no let’s be honest here, running one mile kicked my butt.  After four weeks of training, I still had never run more than two miles without walking.  When I came to that realization, along with the realization that if I just kept running I would get to eat dinner much sooner, I decided I wasn’t going to walk anymore.  That particular day was a five mile run and I ran the entire five miles.  Nine weeks later, I ran my first half marathon.  It was this experience that made me realize how much mentality has an effect on performance. 

            From articles that I have read, as well as my own personal experiences, I feel confident that mentality is just as important as physical ability.  Therefore, since obviously physical training is essential to performance, mental toughness must be trained as well.  There are many methods to training mental toughness.  During my time at FAU, I have noticed several techniques used to prepare the athletes mentally.  Team building has been a primary focus with the football team.  The team was divided into twelve teams at the beginning of the semester and each week these teams would be given a challenge in which they had to work together to compete against the other teams.  This taught the guys to work together as a team and it was a way to get them to depend on each other.  When the guys are forced into situations in which they have to depend on each other, it also encourages them to push themselves to the limit so as not to let down their teammates.  In team sports, this mindset is essential to success.  Mentality determines success.  It has been quite a beneficial experience to get to work with the athletes and coaches at FAU.  I have had the chance to witness not only physical strength gains, but I’ve also gotten to see some positive changes in the overall mentality of the team.  Of course, there are still steps to be made but I know they are on the right track.  I hope to see this transfer to the field during this fall 2011 season!

Grip/Neck Training

            Grip training is often overlooked by strength coaches and athletes in their training programs.  However, incorporating grip training into a program can be extremely beneficial to weightlifters as well as athletes.

            There are three types of grip strength.  They are as follows: pinching, crushing and supporting.  Of the three types of grip strength, supporting (Ex. Holding a racket or barbell) is the most commonly used.  However, it is necessary to train all three types for maximum results.  Some coaches argue that grip training is not necessary because many of the common exercises performed already train grip strength.  A few examples include deadlift, pull-ups and shrugs.  The problem with this argument is that without extra grip training, grip strength will not progress rapidly enough to keep up with the other muscles being trained.  This can be seen in the weight room when a lifter is trying to perform a deadlift and the barbell slips out of his hands. 

            Training grip strength can have many benefits.  The athlete/lifter will be able to lift more weight, thus increasing overall strength.  Grip training will improve sports performance.  A prime example of this can be seen in football players.  Grip training has been shown to improve one’s ability to catch and hold onto the football, resulting in less fumbles.  Everyone can benefit from grip training.  Yes, even those lifters who lift only for superficial appearance reasons.  Grip training will increase the size of the forearm which, let’s face it, is the most visible part of one’s upper body on most occasions anyway. 

            Neck training is another essential training element that is often overlooked.  As with the forearm, the neck is another quite visible body part in which its development will distinguish the non-athlete/bodybuilder from the athlete/bodybuilder.  The neck provides protection, enhances posture, and provides support along with the spine.  For those three reasons alone, it should be obvious that this musculature should not be ignored.  In contact sports, such as football, the neck provides stability.  It also provides stability in the weight room during heavy and compounding exercises such as squatting. 

            It is of equal importance to not only realize the benefits of neck training, but also the risks that accompany training the neck.  It is advised to train the neck independently of other exercises in order to devote one’s full attention to the exercises.  If one is fatigued or distracted when training the neck, it could be detrimental.  The position of the cervical spine influences the position of the lumbar spine.  In order to prevent injury in and out of the weight room, one must pay close attention to proper positioning of the neck during exercises. 

References

1. http://www.bodybuilding.com/fun/wotw93.htm
2. http://www.bodybuilding.com/fun/drobson21.htm
3. http://davidlasnier.com/2011/4-things-you-should-know-about-the-neck

Sled Dragging

     Over the course of this semester I have added sled dragging into my training.  When I first started doing it I really didn't know much about it, but I knew my quads, calves, hamstrings, glutes...all of the above would be on fire while I was doing it and I loved it.  I have since read several articles on the benefits of sled dragging and here are a few key points that I have found.
     -Improves GPP (General Physical Preparedness) and Work Capacity
     -Can be a form a Dynamic Training which can enhance explosiveness
     -Great Posterior Chain work
     -Great exercise for Active Recovery
     -Can be used to train pretty much every part of the body with different variations
    Sled dragging is a great training tool for athletes and is easy to implement into a team setting.  It is a very economical training technique as well.  I think sled dragging can be great for anyone.  As already stated, it's great for improving athlete's work capacity and GPP which will enhance their athletic performance and improve their abilities in the weight room as well.  It's also great for anyone just wanting to get into better shape.  Sled dragging is very low-impact and is a combination of strength training and cardio training. 

The Importance of Networking

     I've always been told, "it's not about what you know, but who you know."  As much as I hate this phrase/idea, I must admit that there is quite a bit of truth in it.  In my ideal world, the person who is truly the most qualified for a position would be awarded that position.  However, that is not the case in our world.  I have found this to hold true in many situations, but for the purpose of this blog I will zone in on how it affects the professional field of strength and conditioning.
     In the field of strength and conditioning, one searching for a job is going to be competing against many other applicants who are just as qualified.  When a strength and conditioning position is posted online, there will be thousands of qualified people apply for that position.  When one is competing against such a large number of qualified applicants, there has to be a way to stand out from the others.  One way to accomplish this is through networking.  The more people one has connections to in the field, the greater the chance of securing that highly sought-after job.  Obviously, an employer will be much more likely to higher a qualified applicant whom they know or whom they have a connection to, than a random qualified applicant. 
      As part of this assignment, I took a step in making some networking connections by emailing five different head strength and conditioning coaches.  In the emails, I inquired about characteristics of an ideal graduate assistant.  I hope through those inquiries that I am able to broaden my network, as well as gain some insightful knowledge as I prepare for the next step in my career.