Switching Off

Have you switched off yet?

By The Stoic Strength Coach 

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Photo by Sid Leigh

So, you may or may not have noticed I took a few off from posting on here. I just needed some downtime for a little while to recharge. 

But why? 

Well, our brains are not wired to be pushed all the time. We need rest in-between bouts of work. As Brad Stulberg likes to call “The Growth Equation: Stress + Rests = Growth”. 

So be sure to get your rest in when you need it, so put away the phone, turn off the tv, get out and switch off. 

Stay Stoic,

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10 Practical S&C tips

10 Practical S&C tips from the gym floor

By The Stoic Strength Coach 

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10 Practical S&C tips – Photo by Jelmer Assink 

Since many of you enjoyed my last post on the 10 S&C lessons from Academy football, I thought it would be good to post on what I have learned from the gym floor to get strong. Here is a post on 10 practical S&C tips you can apply right away. Enjoy!

Our emphasis is on execution, not winning. – Pat Summitt

  1. A wooden dowel is a great teaching tool. Simple and cheap. I have attached an amazon affiliate link of the ones I have purchased in the past. (Click here).
  2. Barbell complexes are a great way to warm up as it hits all major movements from squat pattern to overhead pressing. 
  3. Foam Rolling – No need to do more than 5 mins. You can cover the whole body in less than 5 if done efficiently.
  4. For group-based work be sure to organise your gym space before players/clients come in, as it will help your session run more smoothly. Placing exercises in certain positions is key, to reduce confusion and waiting times.
  5. Use your imagination – Utilise the equipment you have. For example, if you don’t have enough barbells and have squatting and RDL work in your program, use the barbell to squat and dumbbells to RDL. By using different pieces of kit you will reduce waiting times between exercises.
  6. If you are limited on weight, using Single leg (SL) various of exercises is a great way to load up. 
  7. Supersetting exercises is a must if you wish to use the most of your time in the gym. There are many ways you can do this from upper and lower body lift superset to linking a lower body lift with an upper body mobility or core exercise. It is important to identify what each area players need to focus on and ensure they are working on that particular area. Using the results from a players individual movement screen is a great way to identify this.
  8. Pairing athletes together is a great way to encourage communication among the team and it’s a fantastic opportunity for players to lead on certain exercises. This will also give you more eyes on the athletes that require more attention.
  9. If you don’t have the budget for gym programming software, the use of google drive is great way to link players to their gym programs without the use of sheets of paper. By doing so all they will need is a Gmail account which is free to set up.
  10. Don’t forget to put in Frontal and Transverse plane exercises. We as coaching tend to get stuck in the sagittal plane.

Food for thought. Till next time, Stay Stoic,

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Are you going to organise or simplify?

Which one are you currently doing?

By The Stoic Strength Coach 

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Organise or simplify?
Photo by Tim Gouw

“Aw, I need to get around to sorting that”

“Why is this bathroom always a mess, clean it”

“Are you ever going to organise that drawer of yours?”

Sound familiar?

Organise, sort out, clean up. We use these words when talking about every space we interact with, from living and working to outdoor and storage areas, but how about using the word simplify instead?

“Most organising is nothing more than well-planned hoarding – @TheMinimalists

Maybe if we switch our use of words from ‘organising’ to ‘simplifying’, it may click that we do not need as many items as “we are supposed to have”. Simplifying means removing what we don’t need. So have a little think next time you need to ‘organise’ that kitchen drawer, and ask yourself what is really needed here.

Food for thought. Till next time, Stay Stoic,

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Are you learning from your mistakes?

We have all heard the saying – “you should learn from your mistakes”, but are you?

By The Stoic Strength Coach 

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Making mistakes
Photo by  Sarah Kilian

Learn from your mistakes! In theory, that is excellent advice, but implementation is another thing. Looking back at our mistakes and failures can take a hit on your ego and ultimately help in the long run. The key is to shift the mistake from a negative experience to a positive learning one. 

The only man who never makes a mistake is the man who never does anything. – Theodore Roosevelt

For example, if all the data has been erased from your computer, you have no backup. 

So, what have you learned? 

That you need to back up your data regularly onto other systems, ok, this is a straightforward example, but you get the idea. Take the negativity away and bring in the learning opportunity.

A simple trick as having a little notepad to highlight these failures when they occur is a great way of learning. By writing them down, it can help in several ways:

  1. It will help you reflect, process, and move on 
  2. It can help you identify trends for the future
  3. By writing down advice, it can help guide you in the future.

Yes, this will test your ego, but it will help you in the long run for continuous development. 

Food for thought. Till next time, Stay Stoic,

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Instant gratification

Are you addicted to instant gratification?

By The Stoic Strength Coach

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With the world at our fingertips through our glaring blue distraction, one cannot help but tumble into instant gratification addiction. Like it or not, this is the present-day realm we live in; everyone craves that quick fix, that hit of dopamine. Unfortunately, the concern with instant gratification or the “quick fix” is that we get pulled into the result, looking for the hit and not focusing on the process.

Unfortunately, the concern with instant gratification or the “quick fix” is that we get pulled into the result, looking for the hit and not focusing on the process.

That secret formula, the trick, the shortcuts, everyone asks for them.

But why?

We have gotten so used to having everything now and we are not willing to embrace the process, ok, yes, it will be difficult and might take longer than expected, but if you accept the process as a learning opportunity, you will gain so much more.

So whatever journey you are on in life, be it professional or personal, be sure to sit back and enjoy the ride as lots can be learned on the way. 

Food for thought. Till next time, Stay Stoic,

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Where can we find stillness?

Stillness is Everywhere

By The Stoic Strength Coach

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Where is stillness?
Photo by Sven Read

Steadiness or stillness can be found anywhere, from a simple walk in the park to sitting down with your favourite hot drink. The key to finding this stillness is not in the activity but in the removal of external distractions. Just taking time out and being present in the moment goes a long way.

Just taking time out and being present in the moment goes a long way.

We can find stillness anywhere but are we willing to put time aside and experience it? Many will come back with “I’m too busy, I’ve got this and that to do”, but really it only takes a few minutes a day. It doesn’t have to be a 30-minute meditation or a 1-hour yoga session. 

Start small, 1 minute in bed when you wake up is a good to begin with, start there and slowly build. Try it out.

Food for thought. Till next time, Stay Stoic,

SSC

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What do you stand for?

What do you stand for in todays world?

Do you stand for Happiness? 

Being able to live in a world with no fear?

Being a hardworking citizen?

For me, I stand for being nice to one another.

I stand for education and constant learning and I believe one should always strive to keep on improving.

Progression, getting better everyday by 1%

Food for thought. Till next time, Stay Stoic,

SSC

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Have you gone walking today?

“It is only ideas gained from walking that have any worth” – Nietzsche

Had an argument with your partner?

Tough day at work?

Feeling anxious or nervous about the latest news on COVID?

Go for a walk…get them walking shoes on.

Take advantage while you can and get outside. The key is to get out and go somewhere quiet. Get out of the loud city into the peace and quietClear that head of yours

Simple but effective, and of course, leave that little distraction device behind. 

Food for thought. Till next time, Stay Stoic,

SSC

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The Paradox of being connected

Being connected

We are currently living in a hyperconnected world, a world in which nobody has ever seen before. We have everything at our fingertips and can contact anyone from around the world.

Sounds good?

Well, not really, as we are superficially connected online with our “friends” and are more isolated than ever. Today’s struggle with isolation links to addiction, violence, and depression. The World health organisation has reported that more people kill themselves than die from all wars and natural disasters.

we are superficially connected online with our “friends” and are more isolated than ever.

So get off the online communities and out into the real ones. It may help you feel better.

Food for thought. Till next time, Stay Stoic,

SSC

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