🥇 The Athlete Development Journal
Simple solutions for complex athletic problems.
For the full story, listen to this episode on your way to practice. ⬇️
You can also listen on Spotify or Apple Podcasts.
If you just want the quick-hitters, you can read the summaries below. ⬇️
What’s going on at GT?
From our athletes:
- Cason Wilfong hit a 225 lbs TBDL 3RM, 100 lbs Bench Press 3RM, Pro-Agility R/L: 4.78/ 4.76, 26.0” Vert, and a 7’ 7” Broad Jump.
- Livi Williams 5 chin-ups
- Lily Carroll had some crazy improvements, including going from a 4’ 10” to 5’ 10” Broad Jump, 12.6” to 15.0” Vert, 1.51 to 1.47 X/10 Fly, 4.84 to 4.50 10/10 Shuttle R, 4.94 to 4.53 10/10 Shuttle L, 2-Foot Approach Vert from 7’ 0” to 8’ 0.5”, and a Pro-Agility R from 5.87 sec to 5.46 sec.
- Brian DeCerb’s vertical jump improvement: 16.5” to 20.1”
In our business:
- We’re working on some new exciting stuff on our end. 🤫
Physical deep dive: Simple programming for 1) busy adults and 2) busy in-season athletes
For the busy adults:
- Use the 2/2/2 Method.
- 2 strength sessions (45 min)
- 2 speed/power sessions (45 min)
- 2 conditioning sessions (20 min)
- Always make sure to get one of each session type in early in the week, so that way when stuff hits the fan in the middle of the week, you guarantee you at least hit each quality once each week.
- Strength sessions should be full body: squat, press, hinge, row, isolation. Forget about your bro split nonsense.
- You can stack these as you see fit. Possible combinations:
- Train 2 days per week, do all 3 categories in the same session.
- Train 6 days per week, do 1 category in each session.
- Train 4 days per week: speed + strength twice, separate conditioning sessions
- So on and so forth.
For the busy in-season athletes
- Think of each of these qualities:
- Compound strength (all major movement patterns)
- Isolated strength + prehab (like rhythmic stab)
- Max accel and max velo
- Agility
- Max effort jumping
- Conditioning
- Mobility/Stability
- Now, think of the buckets that you’re not filling in your sport.
- Then, fill those buckets 1-2x per week.
What’s going on in my life?
- Grace is doing great in big girl gymnastics. She has her first tee ball practice at the time of recording this. She’s been excited about earning her “protein points!”
- Evie did a forward roll by herself at gymnastics! She’s sleeping terribly, which means I’m very under-slept. She does not give a crap about “protein points.”
- Rachel’s crushing life. We went to see the Odyssey. On the way there, she said “I just hope there isn’t too much blood…” She did not know what she was getting into.
- My training for the “Athletic Hour” is going well!
Mental deep dive: How to fix the plague of busyness
“Hurry is the great enemy of spiritual life in our day. You must ruthlessly eliminate hurry from your life.”
Though it may not feel like it, busyness is a choice. We do not have to be a slave to busyness.
The 4 solutions provided by John Mark Comer in his fantastic book, “The Ruthless Elimination of Hurry.”
- Silence and solitude
- Sabbath
- Simplicity
- Slowing
​Let’s wrap it up with a couple of important things…
- This newsletter and podcast are completely free. I spend many hours each week researching, writing, illustrating, recording, editing, and uploading. The best way you can support them and allow them to continue is to share them with people you know. You can just send them to gtperformance.co/newsletter and they can subscribe there!
- Everything in these newsletters and podcasts, on social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.
Thanks so much for your help in spreading the word about athlete development!
Go be great out there,
Zach
Dr. Zach Guiser, PT, DPT, CSCS