Slide show presented at the 2015 NSCA Kansas State Conference; topics include tips on ways to individualize training in group settings as well as ways for schools & private training facilities to coexist and mutually benefit one another.

1. A Micro Approach to Macro Settings
Joseph Potts, RSCC, CSCS, CES

2. Special Thanks
• OhYeah! Sports Nutrition
• Lori Archer - Synergy Yoga KC
• Angie Asche – Eleat Sports Nutrition
• Ryan Stoneberg - KC Royals

3. We are in a results oriented business

4. Dexter McDonald – Pro Day Video
• https://www.youtube.com/watch?v=Fmy8wQ
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6. Very few absolutes in this industry
Athletes are not one size fits all.
• Somatype & Anthropometry
• Muscle fiber dominance
• Lifestyle & Injury History
• Sport(s)
• Position(s)
• Gender

7. Things to Take into Account
• Speed/power versus endurance?
• Does athlete need to be gaining mass? Does it
come at cost of acceleration ability?
• Positional tendencies?
• Baseball: pitcher vs position player (if both,
which is predominant?)
• Football: OL/DL vs skill position; why train
identically, especially as they age?

8. Squat Depth
• Pelvic tilt aka “butt wink”
• Spine under load can only handle 1/5 volume
– Dr. Rob Jones (disc herniation)

9. Squat Depth
• Valgus movement of the knees
• Don’t want it here

10. Squat Depth
• So don’t allow it here (especially in females)
• Wear & tear is cumulative; compromised ACL,
IT band syndrome, disc herniation.

11. Squat Depth Tips
• Use a depth marker set to custom-depth if possible
(bands/boxes/airex pads)
• To avoid valgus use bands or routinely cue knee
alignment
• Get your athletes mobile; yoga is great (research backs
efficacy) but avoid ‘housewife’ or hot yoga.
• Soft tissue work can aid mobility

12. Don’t Be So Bilateral
• “I consider single-leg movement to be
superior to their bilateral counterparts” –
Mike Boyle (paraphrasing)

13. Sample Exercises
• Kelly McKee – pistol:
https://www.youtube.com/watch?v=x2jLTY3k
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• Riley Pint – Lateral Lunge:
https://www.youtube.com/watch?v=zDxXmMj
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• Cassius Sendish - Resisted Hip Flex Step-Up:
https://www.youtube.com/watch?v=R64f3Csz
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14. Schools Tend to Overload Anterior
• EKL school football UB workout =
• Kaw Valley school baseball workout =
Flat Bench Press 6 x 10
Incline Bench Press 6 x 10
Decline Bench Press 6 x 10
Barbell Bench 4 x 5
Hang Clean 5 x 4
Barbell Curls 4 x 4
Plyo Jumps 4 x 10

15. Different Strokes for Different Folks -
Suggestions
• Underclassmen – Very basic, major focus is
technique and general strength development.
• Upperclassmen – Advanced variations of same
exercises. Easy to do intra-group (example:
Pullups – Frosh; no hold, Soph/JRs; add 2
count hold, SRs; add 5-6 count hold).
• Sample eccentric & isomiometric variations:
https://www.youtube.com/watch?v=zxAHMA
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16. It’s Not All Go Go Go!
• “70% of knee injuries are non-contact. Main reason is athletes inability to
absorb force and decelerate” – Jorge Carvajal
• Landing mechanics & Kinetic loading (Athletes I train post-ACL tear, we
spend ~40% of Phase 1 working these areas. If they’d trained this way
effectively beforehand may potentially have avoided the ACL tear in the
first place. Especially with females.)
• Identify risk factors, consistently look for poor movement & warning signs.
• Beware of relying on FMS, movement patterns/limitations will vary daily.
What is tight one day may not be the next and vice versa. Identify what is
chronic versus acute, that’s not done in 1 day.

17. Sample Kinetic Loading Progression
• Depth Drop
• Broad Jump
• Cannonball Broad Jump;
https://www.youtube.com/watch?v=55Wz6Jt
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• 2-way Broad Jump;
https://www.youtube.com/watch?v=VD_105_
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• Rebound Broad Jump;
https://www.youtube.com/watch?v=Y4ThxcHj
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18. Schools & Private Facilities –
coexisting & mutual benefit
• “Your business model should never dictate your training model” –
Eric Cressey. Private gyms should not dissuade athletes from
activities, especially multi-sport competition, that can improve their
ability for the sake of getting them in the door.
• Private trainers; find out what your athletes are doing away from
you. First thing I ask for is copy of/information on schools required
training program.
• School coaches; don’t dissuade athletes from utilizing outside
trainers. Rather, attempt to gather info on which ones may offer the
greatest upside to your athletes. I suggest gyms/trainers that offer
semi-private/small group settings to hopefully enable the athlete to
receive individualized programming and instruction versus being
given a generic training program.

19. Schools & Private Facilities
School/team has priority, remove your ego.
The following is a comes from a private conversation I had with Cam Josse, Director
of Sports Performance at Defranco’s Training Systems. It had been republished here
with his permission.
“When it comes to the high school setting, the biggest problem I face
(now being in Texas) is that they have a very extensive off-season
conditioning programs that include all primary lifts (cleans, snatches,
squats, deadlifts, etc.) and a TON of running volume.”
“The running volume is borderline insane. So, unfortunately, all I can
really do with these kids at DeFranco's is work technique with very
minimal volume and then hit them with auxiliary work because that
seems to be the only form of training they don't receive.”

20. Schools & Private Facilities
School/team has priority, remove your ego.
“For me to have them do any running or extensive
volume of primary lifts would just be beating a dead
horse. So I just train what I can train and that's the way it
is.”
“The way things are going these days, a huge shift
towards sport practice year-round is, much to our dismay,
becoming the norm. However, it's not exactly something
we can control so we just have to adapt to find what is
trainable. Periodization is basically dead.”

21. Schools & Private Facilities
School/team has priority, remove your ego.
“The new thing is just "programming", or being able to design a
training prescription based upon the available systems for adaptation.”
“If the athletes are experiencing high volumes of high intensity work all
the time in practice then you must be able to adapt the program
around that and stick to a lower intensity training program.”
“It's just a game of observation and knowing when to plug and play.
Frustrating, yes, but it is the reality of the situation.”
– Cam Josse, Director of Sports Performance at DeFranco’s Training Systems;
regarding the role of private facilities as it relates to training HS athletes

22. Private Facilities - Suggestions
• Be fluid.
• Fill the cracks.
• Work opposite end of spectrum.

23. General Advice
• Don’t get caught up in gimmicks (ladders,
parachutes, HS treadmills, etc.)
https://twitter.com/TopSpeedLLC/status/5984
93846243188737
• Recognize your own strengths/weaknesses.
• Be where you are needed.
https://twitter.com/carvperformance/status/6
52272578518732800

24. Thanks For Your Time
Contact Info & Social Media
• Email - CoachPotts@TopSpeedTraining.com
• Twitter/Instagram – TopSpeedLLC
• Facebook – TopSpeed Strength & Conditioning