Functional Path Training

No Track, No Problem

Congratulations to Tove Shere, Track Coach at Santa Fe Prep for being inducted in the New Mexico high school track & field coaches Hall of Fame. Tove’s teams have won multiple state championships and they don’t have a track! Tove never let this be an obstacle, instead it represented an opportunity to be innovative and creative in training. No excuses, she just got the job done. Tove has been an integral part of the GAIN community since it’s inception. She is always learning, trying to improve and get better. She is quite an accomplished athlete herself finishing on the Podium  the World Duathlon championships. We need more coaches like Tove, who know how to coach the person and are teachers first. I don't have many heroes but Tove Shere is definitely one of my heroes.

GAIN 2018 - Apply Now

This is the eleventh year of GAIN; it started 2007 with twelve attendees and four instructors and has grown to eighty attendees from all over the world and eighteen faculty. GAIN is a community of professional’s eager to learn and willing to share ideas and information. GAIN is not about more exercises, sets, reps and training methods it is about passionate people who pursue excellence with honesty, integrity and respect to make a difference in the lives of the people we coach and teach.

Who attends?

GAIN is open to Strength & Conditioning/Athletic Development coaches, Sport Coaches, Physical Therapists, ATC’s, Chiropractors, Doctors and Physical Education teachers. Those who attend are professionals seeking career advancement & renewal through a networking experience and who are interested in getting out of their comfort zone.

When is GAIN?

June 12 to June 16, 2018

Where is GAIN?

It is held on the campus of Rice University in Houston Texas.

How much does GAIN cost?

Tuition is $2050. This includes breakfast, lunch and dinner each day, and lodging at Rice University.

Where can I learn more about GAIN?

Go to www.thegainnetwork.com/ or call 941-378-1778. You can also email Vern Gambetta at [email protected]

How do I apply?

Go to https://tinyurl.com/ycu2sesl to apply, submit your application now, enrollment is limited. We will let you know within ten days if you are accepted.

Why do I have to apply? Can’t I just sign up?

Having people apply is part of what makes GAIN special. It would be easier to make it open for anyone to enroll, but that is not what GAIN is about. We are looking for people who are wiling to share and challenge themselves and others to grow professionally. The people in the network with you are as important (maybe even more important) than the faculty experts. The connections and inspiration you get from those around you have a significant impact on the experience.

Who are the faculty?

Our faculty has a a tremendous breadth of experiences and a record of excellence in their chosen fields. They know how a performance team works, how all aspects of athletic development complement each other and most importantly they understand the process of developing athletes.

How does the network work?

The GAIN annual meeting is the beginning. Participants have access to a secure website that offers access to an online forum and library including video of past GAIN Annual Meetings. In addition, GAIN members are eligible to come back each year at a reduced rate.

GAIN 2018 Theme

Connecting the Dots – Back to Basics

GAIN Mission

To focus on the possibilities for enhancing human movement with no limits or limitations and emphasize connections and links between all disciplines in the same manner we emphasize connections and linkages in the body.

GAIN Goals

Provide a career defining educational experience for all involved

Define the field of Athletic Development

Reinforce the concepts that:

Training = Testing and Testing = Training

Training = Rehab and Rehab = Training

The GAINcast Podcast

Join us on the new GAIN cast podcast

• Website for GAINcast: http://www.hmmrmedia.com/gaincast/
• Subscribe on iTunes link: https://itunes.apple.com/us/podcast/the-gaincast/id1076641143
• Subscribe with other apps link: http://gaincast.libsyn.com/rss

Thanks to Martin Bingisser at HMMR Media for hosting the podcast. Over the next weeks I will have some of the GAIN faculty members on as guests. I would like to hear from you about topics of interest to you.

GAIN IX June 14 - 18, 2016 - Join Us

GAIN 2016 will take place June 14 to 18 at Rice University in Houston, Texas. The program is open to sport coaches, conditioning coaches, physical education teachers, athletic trainers, physical therapists, chiropractors and doctors.

Apply now and join a select group of professionals at GAIN. Go to http://tinyurl.com/nb7rx2j to apply, submit your application now, enrollment is limited.

Tuition is $1,875 it includes breakfast, lunch and dinner each day. Please call me at 941-378-1778 or email mail me at [email protected] if you have any questions.

This program is intense and intellectually challenging combining theory and practice in a residential coaching school format. This is an opportunity to observe, participate, question, and explore the application of the Gambetta Method - Systematic Sport Development Model of training, teaching and injury rehabilitation.

This represents just a beginning of an incredible professional development opportunity. Attendees can continue to participate via the secure web site, and continue to attend the GAIN coaching school for the duration of their careers if they so choose. For those who have attended it has been a career changing experience.

For more information and to apply for GAIN 2016 go to www.thegainnetwork.com don’t miss this opportunity for professional advancement.

The GAIN Faculty

These are professionals who have a track record of excellence in their chosen fields. They know how a performance team works, how all aspects of athletic development complement each other and most importantly they understand the process of developing athletes because they are working in the trenches everyday.

At GAIN we have three main areas of focus:

1) Coaching & Athletic Development

2) Sports Medicine/Rehab

3) Physical Education

Our faculty is experts in each of these respective focus areas. The goal is foster connections and communication between all these areas to develop the best athlete possible.

Coaching

Wade Gilbert, professor in the Department of Kinesiology

at California State University, Fresno. Dr. Gilbert's areas of expertise include coaching effectiveness, talent development, and sport psychology. Editor - International Sport Coaching Journal | Consultant - USOC Coaching Education.

Vern Gambetta, Founder of GAIN Network, Currently Director of Gambetta Sports Training Systems

Sport Science

Ken Clark, PHD, East Stroudsburg State University PhD in Biomechanics, Researcher in Human Performance, Strength & Conditioning Coach (CSCS, USA-W), interested in all things speed

Brian McCormick, PhD is an author, basketball coach, and consultant. He has published 21 books for basketball coaches, including 21st Century Guide to Individual Skill Development, coached youth through professional basketball in the United States and Europe, and advised coaches at all levels. 

Athletic Development

Jim Radcliffe, Head S&C Coach University of Oregon

Mike Bahn, US Skiing & Snowboard Strength & Conditioning Coordinator. Formerly with Phoenix Coyotes & Arizona Diamondbacks.

Nick Garcia, Athletic Development Coach & Assistant Track Coach, Notre Dame High School, Sherman Oaks, California

Steve Magness, Head Cross Country and Assistant Track Coach University of Houston

Sports Medicine/Rehab

Bill Knowles, ATC Philadelphia Union Academy and HP Sports

Ed Ryan, ATC Head Trainer US Women’s Olympic Basketball Team, Formerly Head of Sports Medicine at USOC

Randy Ballard, ATC Assistant Trainer, University of Illinois Working With Track & Field and Volleyball

Joe Przytula, ATC Supervisor of Physical Education and Health, and athletic trainer with Elizabeth Public Schools, Elizabeth New Jersey USA.

Physical Education

Greg Thompson, Elementary Physical Education Teacher Farmington Michigan, Currently Athletic Development and Age Group Head Coach, Livonia City Soccer Club

For more information and to apply for GAIN 2016 go to www.thegainnetwork.com don’t miss this opportunity for professional advancement.

The Big Picture

We see what we are trained to see. The message here is to learn to see with different eyes. Broaden the perspective. Work to eliminate bias. Always keep the big picture in mind. Once the big picture is lost then it is very easy to lose control of the whole process. The training then becomes a ship without a rudder. Big picture thinking demands that everything always be kept in context. Use the analogy of the symphony. All sections must be in harmony and that is the key to effective functional path training. No global motor quality can stand-alone; it must be supported by the others to achieve results. Trying to work on a component or quality in isolation will ultimately limit the ability to develop that quality to its fullest extent. All physical qualities are related and in many respects interdependent. Take full advantage of that interdependence to develop the optimum training program.

The Science of Running by Steve Magness

If you coach any type of endurance athlete get this book. Even though it is about running it applies directly to swimming, biking, cross country skiing and triathlon. Read it, re-read it and apply the lessons and you will be a better coach and most importantly your athletes will be better for it. Even though it is titled “Science of Running” I think it is the art, the application of the science in very practical easy to understand and apply concepts in a language any coach can use that make this book stand out. Steve presents a comprehensive systematic approach to training the middle distance and distance athlete carefully blinding the art and science. He is very straightforward in presenting his ideas but at no time is he overbearing. His writing is very conversational and “user friendly.” Even though Steve is young in age and coaching years he has acquired wisdom beyond his years. You can tell he has lived much of what he writes about. It is so refreshing to see Max VO₂ put in its place and the same with energy system training. I really like how Steve makes continual reference to the difference in training emphasis for the Fast Twitch – Speed type of runner to the Slow Twitch Endurance type, a clear and important distinction too often ignored. It also comes through loud and clear that mileage is not the answer, it is the blend of all types of work that make the most effective injury free runner. This is a training book that will be a constant reference for me even though I am no longer coaching endurance athlete’s day to day, it will be there because the ideas on training are so sensible and applicable across all the whole spectrum of physical performance. This is the best book on coaching running I have seen in quite sometime. Well-done Steve! Can’t wait to have you present again at GAIN this year.

 

20/10 x 5

When looking at the training of endurance sports of biking, distance swimming and distance running strength training is often an afterthought. A sound strength program has tremendous potential to improve performance and to prevent injury. If you think about the demands of endurance sports the goals of strength training are clear:

Swimming - To improve an athlete’s ability to streamline and to hold water

Cycling  - Maintain an aerodynamic position on the bike and producing maximum power per pedal stroke

Running - Improve ability to use the ground and be able to tolerate the amount of running necessary by avoiding impact injuries such as tendonitis.

These demands create a different approach to strength training. The strength goal is work on movements that improve posture and alignment. In swimming the goal should be to strengthen the core and legs and properly strengthen the upper body so that the athletes can improve their distance per stroke and achieve a better alignment in the water. In cycling, a large part of efficiency is to ability to hold an aerodynamic position, which demands a large amount of core strength, stability in the shoulders and obviously functional leg strength. In running, efficiency is a matter of optimizing stride length with stride frequency, and all require strength endurance.

There is a mistaken notion that one has to go to the gym to do strength training. No excuses, you don’t need a weight room, instead think of a “weight room without walls.” Equip the no wall weight room with a set of dumbbells of 10 to 25 percent of body weight; a sturdy box or bench 12 to 14 inches high; a 3 kg medicine ball and a stretch cord. With these items one can do anything you need to do to build functional strength for swimming, biking and running.

Since the great majority of endurance athletes do their sport on a part-time basis, time is of the essence. Therefore I suggest a simple program that consists of 20 minutes of strength training three times a week and two other days for ten minutes followed by extensive static stretching. The method requires a consistent application of a few exercises done with intensity. Break the strength-training menu into three different categories:

(1) Total body, which includes pulling/pushing movements and their variations done with dumbbells (i.e., dumbbell high pull, rotational snatch with one arm, etc.)

(2) Lower extremities, which is all derived from squatting movements, step-ups and lunges all done single leg or alternating legs;

(3) Upper body, which includes more body weight movements such as pull-ups, push-ups and their variations, and core strength work.

The 20-Minute Day - The selection of exercises includes two total body movements (done as an emphasis for the workout), one or two leg exercises with one or two upper body movements.

The 10-Minute Day - This is devoted to core strength development working on rotational movements. It is a misconception that since the movements of running and cycling is linear in nature that there is not a great deal of need for rotational movements. Quite the contrary, the control of rotational movements that is necessary in order to be more efficient. As the season progresses and the competition schedule increases in number and importance, this 20/10 x 6 can be reduced to two of 20 and three of 10.

It’s possible to do the strength training work pre-swim and not have it affect the quality of the swim workout. With cycling, if the workout calls for steady medium intensity, then some core and upper body work before hand can be beneficial. However, in running, because of the high eccentric component, you could do core work beforehand but total body, upper and lower body work would be not be advisable. The overriding principle is to never compromise the quality of the bike, swim or run as a result of a strength-training workout. Some of these considerations are also dependent upon an athlete’s training age and background. Another option is doing a strength workout early in the day and the swim, bike or running workout in the afternoon as a way to address the problem of getting the workout done.

20/10 x 5 - Twenty minutes three times a week and ten minutes two times a week, a simple formula to better injury free performance.

Being an Athlete

This is not about being a champion; it is about the process of being an athlete, the things that it takes to get into the game. Over the past few weeks I have been going through files and looking at old workouts and training programs. That is what got me thinking about the process of being an athlete. Looking back on my years of coaching and my time as a collegiate and post collegiate athlete and even back to my high school days there are clearly things that go into being an athlete. These are things you must do and have before you can think about being the best, before winning games or races. Some are attributes and some are actions. They are basic, fundamental and foundational.

Being an athlete is special; you are part of a brotherhood that pursues excellence for it’s own rewards. The medals, trophies and yes even the money are not what drives the athlete. What drives the athlete is that in every training session and in every competition you do your best. You give your best effort.

Being an athlete is not about talent, sure that is part of it, but it is really about potential. It is continually striving to reach your potential. To me that is where the satisfaction of being an athlete comes from, it is an inner satisfaction. Being an athlete is maximizing your potential, using your talent.

Being an athlete does not mean public proclamations about your dedication and desire, it is tquiet inner drive and determination. It is focus on the task at hand, accomplishing that task and then methodically moving on.

Being an athlete is certainly not comfortable physically, psychologically and emotionally. It is taking that extra step, paying closer attention to detail doing that workout when everyone else is taking the day off. It is constantly pushing the envelope of your abilities.

Being an athlete is not something you do it is something you are. It is not a two-hour a day proposition it is a 24 hour commitment.

Being an athlete is about setting goals and goal achievement. The goals must be SMART – Specific, Measureable, Achievable, Relevant and Time Bound. Goals are only words or numbers, you must have a plan to achieve the goals and then execute the plan.

Being an athlete is a mindset. It is a willingness to risk and constantly test your abilities, to try new techniques and training methods. It means being coachable.

Being an athlete is about having athletic intelligence. Knowing yourself and your body. Comparing you not to others but to you. It is constantly reminding yourself that you are the master of your athletic destiny. Remember that if it is to be it up to you, not the coach, the parents or fans.

Never take for granted being an athlete. It is very special. You get to test yourself and constantly reach higher, faster and stronger to be the best you can be. Enjoy the process.

Thoughts on Training for the Masters Athlete

Here are some do's and don'ts I have learned from my own personal experience and observation of the master’s athlete:

Find a routine; be consistent in the time of day and the place you train. If you can find a training partner or a group to train with that will help with routine.

Look at your driver’s license. Yes you are getting older, so train accordingly. Use your age and your experience to your advantage. Trying to be a teenager again will only hurt, not help.

Don't get athletic amnesia.  Forget what you did in college or in your 20s, be realistic in your expectations and what you are trying to achieve now, it is futile to try to repeat workout you did in your twenties. Most of the time this will result in injury.

Do things you like. This really depends how competitive you want to be. If you want to be a national class or international class master’s athlete then you still are going to have to some uncomfortable workouts. If you are training to be athletically fit then being uncomfortable is not necessary

Compete against or measure against yourself. This is true at any age. Measure your progress against yourself. I know I have a certain lifting workout I use as a benchmark to gauge my overall strength and ability to handle my bodyweight. The same is true for biking, I have a particular route I test myself on four times a year to gauge progress. For me and I think it is the same for most people it is about goal achievement, not goal setting.

Allow adequate time for recovery. As you age it takes longer to recover from the stress of hard workouts. Build in more rest days.

You must strength train regularly. More frequent strength training is the closest thing there is to the fountain of youth. Leg strength and core strength will have a significant positive impact on posture. For both the male and female master’s athlete the endocrine hormonal benefit is tremendous. A well designed strength training program can stimulate growth hormone and testosterone production which will help maintain lean muscle mass. In addition it can slow the loss of type II muscle fiber.

Stretch daily! We lose elasticity in the muscles and tendons as we age. Some researchers have identified the subsequent loss of flexibility as a factor in degenerative joint disease.

Respect old injuries - they will come back to haunt you. Just like training, injuries are cumulative. The small niggling injuries that you could ignore when you were in your twenties will now cause you to miss days of training and if ignored weeks of training. Learn to read and listen to your body.

Don't listen to the naysayers - you can do what you want to do!