Personal Trainers & The Fitness Industry – A Few Things to Think About

Here we are in mid-October and I’m thinking about Halloween, it’s on a Monday this year, which means bars and clubs downtown will have all weekend to celebrate scantily clad women who are claiming to be a “kitten” while wearing a bra and mini skirt, I’ve owned a few cats and they don’t wear bra’s but who am I to judge a cats clothing choices. Also we can’t forget the shirtless men who dress up as a cop, I’ve never run into a cop wearing an open faced vest with his rock hard abs and tight booty shorts however, if that’s what our law officers really had to wear I imagine I would get in trouble a lot more often…

I bring up Halloween because from here on out it’s holiday after holiday, family gatherings and office parties. All this leads up to the biggest day of the year for personal trainers, gyms, supplement companies and those involved in the fitness industry, New Year’s Eve! Well, New Year’s Eve isn’t the actual day that the fitness industry is looking forward to but what it brings, New Year’s resolutions. Along with the holidays and office parties usually comes a few extra pounds and people will be looking for a fresh start.

I was hoping that as I write this some very clever, and witty, collection of words would come to me so I could finally introduce my point, but alas… I have nothing… So here it is. Here are a few things you need to know about the fitness industry and trainers:

The fitness industry is seasonal and January is one of the busiest months for new members. They’re betting you make a New Year’s Resolution to lose weight or get in shape. Right now as we speak there are trainers out there developing their plans and to target you in 2017, it happens every year and this year will be no different. Somewhere there is a trainer or gym owner trying to come up with a super clever name for their “New Year New You” resolution program. A program that was designed specifically for you to get you “Bikini ready,” or “High School Skinny.” I personally was chubby in High school so that gimmick doesn’t work on me, and honestly, the reason I’m writing this is because I’m tired of seeing the same gimmicks year after year and I am hoping that the fitness industry will step up its game this year.
There are companies and trainers out there that develop specialized fitness programs just for this purpose, they then sell those programs to other gym owners and trainers. What that means is some of these workouts are standardized cookie cutter programs that haven’t been personalized to fit your specific needs. Now sometimes they work and honestly most programs do but I wanted to point out that these programs are available to you without going through a gym or trainer and can be purchased for a significant discount. Trainers and gyms mark up the price and sell them to many individuals at a time. I’m not trashing gyms, this is how most business works, and in all honesty you pay for a gym or trainer not for the actual workouts. You pay for the accountability.
The barrier for entry is very low. There are multiple nationally recognized personal training certification available and all one needs to do is purchase the at home, self-study materials which usually consist of a large text book, a study guide and some DVD’s. Once the person believes they are ready they then go to a secure testing facility and complete a written exam and “voila,” The industry has another trainer. All this costs less than a $1000 and can be completed in a few months depending on how fast the person can study the materials.

None of these are necessarily good or bad they just are and it’s important to know these things when signing up for a gym and purchasing personal training. Here are a few more things to consider when signing up.

Experience – How long has the trainer been in business and what type of training do they specialize in? When looking for a trainer see how many years they have been practicing along with how many happy customers they have. If you’re comfortable I would suggest asking to speak with some of their current clients to get some honest feedback.
Specialization – There are different types of trainers that have specialized services and depending on your current physical state you may need someone with a very specific tool set. If you have any current health problems, you might want to seek a niche specific trainer. Others might want to achieve specific goals such as powerlifting or bodybuilding so you would need a trainer that specializes in those areas.
Sincerity – Does the trainer have a true passion for what they’re doing or is this just a job to them. It’s not a bad thing to have a job that you don’t necessarily care about but when it comes to something like personal training it’s nice to know that the person working with you actually cares. This is something that is a little harder to judge but if you trust your gut you’ll probably be OK.
Listening skills – This means that when you tell your trainer what your goals are and what you want to achieve out of training they take what you’re saying and put it into a specific exercise program for you. It’s easy for trainers to develop a “one size fits all program” and give it to everyone regardless of the specific goals for each person. You want a program that fits your needs and personality, if you hate burpees and don’t want to do them your trainer should respect that and give you exercise that are enjoyable and make sense for your goals.
Safe – There are certain movements and exercises that might not be good for you and your trainer should create a safe environment for you. Many clients have had surgery or injuries which will affect certain moves and the trainer needs to be aware of any injuries and should adjust the programming appropriately.
Teacher – Anytime your trainer tells you to do something they should also tell you why and more specifically why it will help you achieve your specific goals. This will ensure that you are getting the most out of your training and you will also be able to develop a philosophy about different aspects of training and how it pertains to you.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
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And as always remember – Stay Motivated!

Drew Smith

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Vasper Systems – Maximizing Results and Efficiency .

The Vapser System

This is a new training and exercise system that uses cooling, compression and interval training to maximize the users efforts. This is a low impact and relatively low intensity way for people to get the same great benefits of a high intensity workout.

The system works by compressing and cooling the body at the same time. When compressing the muscle the Vasper System traps the lactic acid in the muscle causing an instant muscle burn much more quickly than traditional training and exercise. This starts an anabolic hormonal response in the body to produce growth hormones, testosterone, DHEA and endorphin’s. The user gets these positive results without the negative effects of the wear and tear that a high intensity workout puts the body through which allows the user to rest and recovery.

Here is a video of the Vasper System in Colorado Springs:

Here are a few more tips on getting the most out of your training.

Plan what you’re going to do – You don’t have to overdo this but having a general idea of what you want to achieve will be super helpful. Right now were trying to be more mobile and work on corrective movements so I think it would be helpful if we walked you through a few different programs and how you can get the most benefits.

Time is your friend – First off no matter what you’re doing you’re going to get better over time. With this in mind remember you don’t need to always be switching up your workouts, do your program for a few weeks to make sure you get the most out of it. In a lot of programs you’ll have the same 3-5 workouts that you do for about 4-8 weeks depending on the specific goal.

Let’s look at a bodybuilder’s workout plan. A typical plan would be 5 days a week and each day will be a different body part of specific movement, below is a schedule we’ve put together as an example:

Monday (Chest Day) – Bench Press, Skull Crushers, Push-ups, Tricep Press.

Tuesday (Back Day) – Pull-ups, Bent Over row, Seated Row, Lat Pull down.

Wednesday (Leg Day) – Back Squat, Alternating Lunge, Leg Press, Leg Extension.

Thursday (Rest Day) – Rest days are typically no lifting but possibly some light cardio such as walking.

Friday (Shoulder Day) – Military Press, Lateral Raises, Front Raises, Bent Over Fly’s,

Saturday (Bi’s, Tri’s and Accessories) – Bicep Curls, Tricep Kickbacks, Hammer Curls, Shoulder Shrugs.

Sunday (Rest) Rest and recovery.

Don’t waste your time – Unless you use the gym as your social time, and some people really enjoy hanging out at the gym, get in and get out! Exercising doesn’t have to take a long time, you can get a really great workout in 10 minutes. If you tighten up your rest breaks and don’t get distracted by your phone or other people in the gym you’ll be able to knock out multiple sets and reps quickly.

Maximize your efforts – This is tied in with not wasting your time, when performing an exercise/movement really focus on what you’re trying to achieve with the movement. If you’re lifting weights to target a specific muscle for muscle growth really focus on feeling the burn in that muscle and controlling the movement. If you’re doing yoga or a corrective exercise really focus on stretching the targeted muscle. The mind and body should always be working together to achieve whatever goal you’re aiming for, to sum it up don’t just go in the gym and flop your body around. Focus on why you’re there and get it done.

Movement of the Week “Bug-Up”

“Bug-UP” this is a move I actually made up and it’s a combination of a “v-up” and a “Dead Bug.” This is an ab exercise and it’s very challenging, the way you have to control the move is going to maximize your results and minimize your efforts. Here’s how you do the move; first lay on the floor on your back, extend your legs and lift your arms above your head. Now tilt your hips posteriorly, so that your back is flat on the ground, now lift your arms and legs off the ground a few inches, hold for a second and lower your arms and legs back down to the ground without letting your lower back come off of the floor. During this move you will have to focus very hard on keeping your back flat on the ground and it should really challenge you to use your abdominal muscles. Try a few reps and rest then try a few sets. It’s really simple and it will help develop those abs and it will also help with anyone who suffers from a posterior tilt in the hips.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

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Jon Anderson – How the Right Shoes Can Help You.

Jon Anderson is a former high school and college runner who had an injury which derailed him form his passion and love of running. While serving in Iraq in 2010 he injured his Achilles, he continued to run and over time developed a bone spur which lead him to ultimately having surgery in 2015.

He has since been on the road to recovery and is hoping to return to his running soon!

Jon is a wealth of knowledge when it comes to running and is also a shoe expert, Jon helps many runners find the right shoes to fit their running needs and hopes to help others avoid what he went through.

In this episode Jon gives some great information and tips on shoes and we will highlight a few of the most memorable (for the most info. Please listen to Jon’s Interview)

Here are a few things we learned for Jon:

First: When buying shoes, it’s important to talk with someone who knows what you will be using the shoe for. All shoes are not created equal and there are different types of shoes for different activities.

Second: When trying on shoes you want to have about a thumb width between tour toes and the tips of the shoe. You don’t want your foot to slide around in the shoe and you also don’t want the shoe to be pressed up against your toes.

Third: If you are looking to switch to a minimalist shoe, one with a thinner sole, you should switch gradually. Jumping from a shoe with a big sole to one with a very tiny sole can have negative effects and can lead to pain and other problems. Switch to a smaller soled shoe over an extended period of time while progressively getting a smaller and smaller soled shoe.

Jon is actively blogging and sharing about his journey with running/training and offers great perspective and helpful information.

Follow Jon here:

Jon’s website: http://redlegrunners.com/

Jon Anderson works for Runners Roost here in Colorado Springs and would be more than happy to help answer your questions or find a shoe that’s right for you!

Visit Jon in person to purchase shoes or ask question’s here: http://www.runnersroostcs.com/

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

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Protandim, Shakeology and Massages Oh My! Two Supplements and the Benefits of Massage

There are many supplements available on the market and it can be overwhelming and confusing when it comes to figuring out which one you should take. We wouldn’t recommend any specific supplement without talking to you first, but on the show today we learn about two common supplements, Protandim and Shakeology.

Both of these supplements contain natural ingredients and are used by the guests on the show. We will hear their stories and learn a little bit more about what supplements are available.

Also we talk to a massage therapist who helps us understand how beneficial massages can be and what the impact is for our fitness goals.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

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Increase Your Bench Press and Grow Those Bulging Biceps

Improve your bench press and grow those bulging biceps!

These are 2 common questions that we have gotten lately and there is good news and bad news. The good news is it’s really easy to do both of these things. The bad news is it takes time and patience, two things that seem to be the biggest factors in you fitness goals. Now here are a few training tips that we have used in our training that have both improved our bench press numbers and help Drew grow those delicious biceps.

First how to improve your bench –

Tempo
Power
Hypertrophy

Let’s break each one down!

Tempo – This means how long it actually takes you to complete each rep. By controlling your tempo you can really feel what it means to control the weight and when you control the weight you can greatly improve your strength. There are two main ways to implement tempo. You can do a slow and controlled movement throughout the entire exercise or you can do a slow eccentric motion followed by an explosive contraction.

Power – This means moving the weight fast with explosive movements. Using a weight that you can lift relatively easy, focus on pressing the weight with power. This will help you develop a good pattern for the move so when you start adding weight you will have a good base.

Hypertrophy – Build some muscle! More muscle means more mass to move heavy things. Simply add some high rep sets into your training, 30 seconds or more per set is a good goal to shoot for this will ensure you’re putting the muscle under enough tension for a period of time that will cause the muscle to grow.

How to Grow Your Biceps –

This is basic hypertrophy! You want to focus on Time Under Tension. This means the amount of time that you’re a physically lifting the weight. Shoot for 30 second reps to start and go from there.

In this clip notice how I control the weight during the whole movement. Note I’m not bouncing the weight off of my chest or letting the weight fall. I’m in control the entire time.

In this clip I show you how to control your bicep curls to maximize your muscle growth. Control the movement both up and down and keep your elbows locked making sure not to rock your body back and forth to lift the weight.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

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Pure Barre with Instructor Meagan Thomas

Meagan Thomas is an instructor at Pure Barre here in Colorado Springs located at 5262 North Nevada Avenue Suite 120 Colorado Springs, Colorado 80918.

Meagan really enjoys staying active, during the interview she admitted to us that along with her membership at Pure Barre she also attends Orange Theory and goes to the gym to do some heavy lifting. All of these put together make for a very well rounded fitness experience!

We first asked “What is Pure Barre?” It is a combination of yoga and Pilates where you use isometric movements and your body weight. During the workouts you work each muscle to failure while only moving a few inches or even one inch at a time. These very limited ranges of motion might seem easy however, we can confirm they are not. This type of training really uses smaller muscles that might not get the same amount of attention as the bigger muscles and it really puts your mental strength to the test. It’s very hard to stay calm, relaxed, focused on your breathing and push through the burn. All of these things make for a great whole body workout!

If I understood correctly… Believe me sometimes I get things wrong, I know it surprises me too! Each class ends with some type of ab or core work to complete the package. Other classes focus more on cardio while others are more strength and mobility based.

These Barre Classes would be great for a stand-alone program or great as an addition to any program. The cool thing about barre is that you need to focus on using the correct muscles, this has a unique way of connecting your mind to your body and will really help targeting the correct muscles and will also translate into positive changes in other areas. For instance, Meagan describes how after she started training with Barre she got better at running without running! I don’t know about you but if I can get better at anything without actually doing anything… Well let’s just say “sign me up!” Also many athletes use cross training to help them in their specific sport or activity. Finally Barre is low impact, this means if you’ve had any type of past injury or you just don’t like all that high intensity stuff, Barre might be just what you’re looking for.

Feel free to visit them here: PureBarre.com

In addition to teaching Pure Barre Meagan is also a foodie who loves Colorado Springs! Meagan goes to all of the wonderful local eateries and writes about her experience with the food and local breweries. She has tried dozens of local places and has informed me on some great places I never even knew about and I am a native as well. Before you plan your next night out be sure to check out her blog for new places to try.

Meagan’s Blog: SpringsNative.com

Follow her on social media for more updates.

MeaganMThomas

SpringsNative

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

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Protein and Caffeine Facts with Dietitian Suzanne Himka

The official Dietitian for the UTF Podcast joins the show to talk about two subjects that we hear about often – Caffeine and Protein

There is so much knowledge inside Suzanne Himka’s brain and we are very lucky to have her share her years of experience and expertise with us. There is a ton of great information inside the podcast with Suzanne so please listen to the show and subscribe in iTunes.

Here are some of the things we learned while talking with Suzanne:

Protein –

How much protein should you have on a daily basis? As Americans we’re having too much protein and that extra protein is being turned into fat and can also lead to kidney problems. As a rule, a person should consume half of their body weight, in grams, of protein per day. So that means if a male weighs 180 pounds he should eat about 90 grams of protein per day and if a woman weighs 130 pounds she should eat 65 grams of protein per day.

When and how often should you eat protein? Suzanne suggests eating protein with every meal and recommends protein during breakfast as it will help keep your insulin at healthy levels. You don’t have to have a lot of protein but shoot for a small serving 6 times per day.

What types of protein are there? There are 3 types of protein:

Animal Protein (meat) – Chicken, Beef, Fish etc.
Plant Protein – Beans, Legumes, Chia Seeds etc.
Nuts – Almonds, Peanuts, Walnuts etc.

Just like most things with health and fitness balance is the goal. Too much protein is bad and too little can have negative effects as well. If you’re really concerned about your protein intake we recommend discussing it with your health care professional.

Caffeine –

How does Caffeine work? During our talk with Suzanne we learned some amazing things about caffeine and some of the negative effects it has on us. Contrary to my belief caffeine isn’t this magical substance that gives me more energy… What it actually does is block receptors in the brain from receiving signals that you’re tired. A compound called adenosine is partly responsible for making you tired and caffeine looks identical to your body. What happens is; caffeine takes the place of adenosine and keeps you from feeling tired, but at the same time adenosine is building up so when the caffeine wears off there is a sudden rush of adenosine giving you that crash you feel hours after a caffeinated drink.

How much caffeine should you drink? Caffeine stays inside your body for a long time and can affect you getting to REM sleep. For this reason, it’s probably not the best idea to drink caffeine that much and the amount should be relatively low. A cup of tea a day should be ok but much more than that can cause problems. Also going back to that REM sleep… Sleep is so important for us to stay in balance and lead a healthy life so the fact that caffeine disrupts us from getting the rest we need should really be a major factor to consider when thinking about drinking caffeine.

Finally – Knowing that caffeine doesn’t actually give you more energy but rather keeps you from getting the proper rest you need, means that if you quit caffeine you’ll actually have more energy!

We would like to thank Suzanne for joining us and if you would like to learn more please feel free to contact her here: SuzanneHimka.com

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

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What to Avoid? Tips from Bikini Competitor Allison Murphy

Allison Murphy has competed in bodybuilding as a bikini competitor and joins us to day to give some tips on diet, cardio and mindset.

Tips from Allison –

What to avoid:

Excessive cardio.
Not getting enough rest.
Alcohol.
Focusing on others.
Not having a post-show plan.

These are relatively simple but NOT easy to put into practice.

Excessive Cardio – Cardio is built into every bodybuilding program but how much should you be doing? That answer will be different for each person but here are some things to keep in mind. Cardio isn’t the only way to lose weight. Lifting weights and strength training are a great way to burn extra calories and shape your physique into something worth looking at. Plus, you have to keep in mind how much motivation you have and not overdo it otherwise you risk burning out. We’ve seen some programs out there where you do as little as 2 hours of cardio per week.

Not Getting Enough Rest – We’ve spoken to many experts on the show and learned that sleeping is when the body repairs itself. For this reason, sleep should never be overlooked when building a training program and you might even go as far as writing it into your program. 8-9 hours a night is a good place to start.

Focusing on Others – Everyone is at a different place on the journey toward their goals and comparing yourself to others will always lead to disappointment. For this reason, we suggest that you take measurements of your body, plenty of pictures and make notes of how you feel. Overtime you can use these to measure how far you’ve progressed and rather than comparing yourself to others you can see all of YOUR results from your hard work.

Alcohol – A glass of wine or a beer every now and then won’t completely destroy your gains but drinking consistently can lead to some challenges when prepping for a competition. Alcohol has 7 calories per gram and those calories have nothing to offer you in the way of nutrition, they are empty calories and your body has no use for it. Also, drinking can lead to other poor decision such as late night junk food and lack of sleep.

Having No Post-Show Plan – This is a thoughtful question that anyone competing needs to ask themselves. What will I do after this is all over? The majority of people who compete in a bodybuilding show are not going to make a career out of it and are usually competing for the joy and fun of it. Knowing this it’s good to have an idea of what to do after the show is over. Goals are always important and can be as simple as wanting to be healthy.

Hear more from Allison on another interview HERE

We would like to thank Allison for joining us to share these tips and her story. For a complete picture we would suggest listening to her interview and hearing her tips and story first hand!

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

How to Improve Performance and What Performance Is With Dr. Grove Higgins.

Performance is the word of the day. Performance can mean different things to different people and today we discuss what performance means to you and your body. It all comes back to efficiency, when you are performing well you’re highly efficient.

There are five elements of efficiency –

No Pain.
Breathing.
Precision.
Posture.
Relax.

Now let’s break each one down a little more.

No Pain – This means that you’re able to move without any pain. A body that is performing well doesn’t hurt or struggle and when you feel pain that means something has failed. Joints are hugely important and when they move well the muscles associated with those joints move well. Pain will cause you to limit your range of motion and develop poor movement patterns. To help eliminate pain practice “quality of movement” and “body weight work.” Learn to move without any pain and then think about adding weight. Start slow with a shorter range of motion and add it in slowly.

Breathing – Breathing drives movement and it should lead movement. Your breath should be the first thing you consider. Holding your breath can build tension and limit your movement. Learning to breath will greatly improve your performance. Also breathing can help your stress levels and blood pressure go down.

Precision – This means you hit the target. Are you moving the muscles that need to move in order to complete the task at hand? If you’re doing a bench press you want to make sure the chest muscles and arm muscles are the ones that are doing most of the work. If you feel it in your face and neck when you bench press, then you might not be moving with precision.

Posture – The spine is an energy transfer area so having it inline is paramount for connecting every movement. Good posture is as upright and dynamic as possible, meaning your head is above your shoulders and you’re mobile. Good posture leads to flexibility and good effective motion.

Relax – Only exert as much effort/force as you need and nothing more. When you put it all together you shouldn’t be working harder than you need to. Don’t waste energy tightening every muscle in your body and screaming to do a bicep curl. Relax, breath, move which muscles need to perform the movement and only tighten the muscles involved.

To Learn more visit Dr. Grove at CSHPR.com

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Coaching Youth and Training Kids – What Parents and Volunteer Coaches Need to Know

Ben Burlinson, the owner and founder of Performance Pediatrics and Co-founder of HPR Colorado Springs has more than 15 years of coaching experience with numerous national coaching certificates, including a National NSCAA license. Officially starting his career working with children as a teacher, Ben taught locally in Colorado Springs for nearly 10 years, instructing several subjects including secondary science, elementary math, and physical education.

After pursuing an exercise science degree and finding a void in the developmental coaching curriculum, he spent hundreds of hours researching and educating himself on the growing athlete. Using his broad experience as a teacher and coach, Ben founded Performance Pediatrics with a goal to provide long term planning, management, and injury prevention to the young aspiring athlete. Starting from a small gym in south Colorado Springs Performance Pediatrics has grown into a reputable and powerful ally in the youth sports community. Ben in proud to be a part of the community at HPR and is excited to work alongside some of Colorado Springs’ best practitioners. Coach Ben has many years working with athletes and Alignment of goals, what does everyone want out of this experience? What do the parents want? What do the kids want?

Today we have the honor of talking with Ben for an entire hour! We get in depth on the topic of training youth and specifically how to train youth.

This is a great resource for volunteer coaches and parents who have no experience coaching but are suddenly in charge of coaching their child’s soccer team.

A lot of current training programs are built for adults and shouldn’t be used for training youth. Ben helps us understand what it takes to be a good coach:

Define expectations – There are different reasons why kids are taking part in sports and it is important for the coach to know why the kids are there. Some kids might be there to get out of the house and off of the electronics and some kids might be there because they want to play sports at a collegiate level. Talking with the parents and administrators to define what the goals are is paramount in knowing how to train the kids and making sure there isn’t any confusion among the group. Decide what type of team you’re going to run and let the participants know so they can make an informed decision on whether or not they want to be a part of the team. It’s better to turn some people away now than to upset parents and kids when expectations aren’t met.
Don’t Over Train – Practice 3 times a week for 90 minutes each.
Focus on skills – When developing kids should be working on moving well and controlling those movements. Once the skills are perfect then they can move on to the specific power and weight training. Remember kids are growing and even a Centimeter of growth can change the entire way a kid moves.
Watch out for Pain – Kids shouldn’t be in pain. If kids are complaining about being in pain. Listen and find out what is hurting and why.
Breaks – Take lots of breaks and have plenty of water available!
Ask Questions – Ben has made it clear that he is more than happy to answer any questions so please feel free to contact him via email here: Ben@cshpr.com

I would like to thank coach Ben for joining us and giving some great tips on how volunteers and parents can coach kids.

Visit Ben and the CSHPR family here:

Website: CSHPR.com

Email: Ben@cshpr.com

Phone: 719.225.4949

Facebook: CSHPR Facebook