Training is a science.
But in practice, the art of coaching is what matters most.
Some controversial lessons I’ve learned while coaching the world’s best athletes (that will help you too):
But in practice, the art of coaching is what matters most.
Some controversial lessons I’ve learned while coaching the world’s best athletes (that will help you too):
Because credibility matters, I’ll drop my “stats”
99.8% player availability rate across 7 seasons w/Purdue Basketball.
Translated; out of 2,511 game opportunities our players (collectively) only missed 6
Oh, and I’ve personally worked out 1,004 consecutive days..
99.8% player availability rate across 7 seasons w/Purdue Basketball.
Translated; out of 2,511 game opportunities our players (collectively) only missed 6
Oh, and I’ve personally worked out 1,004 consecutive days..
So, here you go:
10 unpopular training principles..
You may not agree with them.
They might not work for you..
But they damn sure did for us...
10 unpopular training principles..
You may not agree with them.
They might not work for you..
But they damn sure did for us...
Rest Days Are A Myth
Very few people work hard enough to need a day off.
Worse still..
The less you work, the more rest you’ll need.
You can train every day.
It just doesn’t need to be a 1+ hour marathon.
Feel good — push the throttle.
Not your day — light 15 minutes.
Very few people work hard enough to need a day off.
Worse still..
The less you work, the more rest you’ll need.
You can train every day.
It just doesn’t need to be a 1+ hour marathon.
Feel good — push the throttle.
Not your day — light 15 minutes.
Autoregulate
Listen to your body.
It’ll tell you more than any amount of data.
To be clear, most days you won’t feel like it..
Just start, and adjust from there:
•Volume
•Duration
•Intensity
•Modality
•Environment
You can *always* do something to move forward.
Listen to your body.
It’ll tell you more than any amount of data.
To be clear, most days you won’t feel like it..
Just start, and adjust from there:
•Volume
•Duration
•Intensity
•Modality
•Environment
You can *always* do something to move forward.
Training Is Recovery
The more you workout, the more you can workout.
Several players I coached trained every day..
..including game day!
Example:
A bike circuit which once produced a conditioning effect;
..becomes a recovery workout as your fitness threshold improves.
The more you workout, the more you can workout.
Several players I coached trained every day..
..including game day!
Example:
A bike circuit which once produced a conditioning effect;
..becomes a recovery workout as your fitness threshold improves.
Stress Drives Adaptation
“Load management” is bullsh*t.
Misapplication of data has led to a strange obsession with rest.
Distribute load, don’t eliminate it.
Athletes breakdown when they’re ill prepared to meet the demands.
Train accordingly often means train aggressively!
“Load management” is bullsh*t.
Misapplication of data has led to a strange obsession with rest.
Distribute load, don’t eliminate it.
Athletes breakdown when they’re ill prepared to meet the demands.
Train accordingly often means train aggressively!
Laughter
After sleep, laughter is your best recovery tool.
Learn the tells to scrap the plan.
•Moving slow
•Slouched posture
•Unusually quiet / irritable
Psychology drives physiology.
Use music, comedy, and a “feel good” workout as the vehicle to bring that swagger back.
After sleep, laughter is your best recovery tool.
Learn the tells to scrap the plan.
•Moving slow
•Slouched posture
•Unusually quiet / irritable
Psychology drives physiology.
Use music, comedy, and a “feel good” workout as the vehicle to bring that swagger back.
Power Of The Placebo
If you believe something works, then it usually works.
Even if not for the reasons you think.
Don’t let someone else steal your superpower just to prove how smart they are..
Not everything needs an explanation.
Just let the mind work it’s magic...
If you believe something works, then it usually works.
Even if not for the reasons you think.
Don’t let someone else steal your superpower just to prove how smart they are..
Not everything needs an explanation.
Just let the mind work it’s magic...
Choice
Nothing produces anxiety (and stress hormones)
..quicker than a lack of control.
As a Coach, I always empowered my players to go from:
Here’s what we’re gonna do.
⬇️
What do you wanna do?
⬇️
What are you gonna do?
Top performance is simple;
Partnership > Dictatorship
Nothing produces anxiety (and stress hormones)
..quicker than a lack of control.
As a Coach, I always empowered my players to go from:
Here’s what we’re gonna do.
⬇️
What do you wanna do?
⬇️
What are you gonna do?
Top performance is simple;
Partnership > Dictatorship
Experiment
Don’t wait for the science.
Make the science.
Much of what I did at Purdue wasn’t backed by research..
..until it was!
Be rooted in science;
But don’t be afraid to take logical jumps to find what works for you.
Remember; if you believe it works, it usually does.
Don’t wait for the science.
Make the science.
Much of what I did at Purdue wasn’t backed by research..
..until it was!
Be rooted in science;
But don’t be afraid to take logical jumps to find what works for you.
Remember; if you believe it works, it usually does.
Sprint Fast & Sprint Often
Athlete or not, you need to sprint more.
It’s the ultimate expression of the fight-or-flight response.
Strength, power, speed, & dynamic flexibility..
All in one!
If you could only do one exercise for the rest of your life..
SPRINT!!
Athlete or not, you need to sprint more.
It’s the ultimate expression of the fight-or-flight response.
Strength, power, speed, & dynamic flexibility..
All in one!
If you could only do one exercise for the rest of your life..
SPRINT!!
Play
The greatest lie in life is being told you need to grow up.
The greatest tragedy happens when you actually listen.
Stop taking yourself seriously, and start playing more.
If it’s fun, you’ll stick with it and see better results.
Bonus: it’ll also unlock your creativity.
The greatest lie in life is being told you need to grow up.
The greatest tragedy happens when you actually listen.
Stop taking yourself seriously, and start playing more.
If it’s fun, you’ll stick with it and see better results.
Bonus: it’ll also unlock your creativity.
If you found this helpful, follow me @jbonhotal
I share insights on human performance, coaching, and leadership.
Here’s a related one on the placebo effect that you might enjoy:
I share insights on human performance, coaching, and leadership.
Here’s a related one on the placebo effect that you might enjoy:
A disclaimer:
Everything I shared above is rooted in science..
..but adapted (or experimented with) in practice.
What works in one situation, won’t automatically work across all.
So, do your own research.
And most importantly, experiment to find what works for YOU.
Everything I shared above is rooted in science..
..but adapted (or experimented with) in practice.
What works in one situation, won’t automatically work across all.
So, do your own research.
And most importantly, experiment to find what works for YOU.
There is no one-size-fits-all approach.
Research is great, but not without its considerable limitations.
Most notably, research happens in a controlled environment.
And life is anything but...
Research is great, but not without its considerable limitations.
Most notably, research happens in a controlled environment.
And life is anything but...
Thus..
You can’t look at the science of physiology (or any other variable) on its own.
Appropriate training decisions require a holistic, in the moment,
..assessment of all Bio-Psycho-Social factors at play...
You can’t look at the science of physiology (or any other variable) on its own.
Appropriate training decisions require a holistic, in the moment,
..assessment of all Bio-Psycho-Social factors at play...
And in the end, you have to realize there is never a “right” answer.
Only a more informed (and hopefully) “best bet”..
..made with all available information and past learnings;
To select an n=1 solution that meets an endlessly moving target.
Only a more informed (and hopefully) “best bet”..
..made with all available information and past learnings;
To select an n=1 solution that meets an endlessly moving target.
If you took only one thing away,
..as it relates to your own training or coaching others, make it this:
It depends (and it’s complicated)
To consistently make the best bet, remember:
Psychology drives Physiology
AND
Physiology drives Psychology
Told you.. It’s complicated!
..as it relates to your own training or coaching others, make it this:
It depends (and it’s complicated)
To consistently make the best bet, remember:
Psychology drives Physiology
AND
Physiology drives Psychology
Told you.. It’s complicated!
TL;DR
•Play
•Choice
•Laughter
•Microdose
•Experiment
•Autoregulate
•Placebo Effect
•Trust Drives Habits
•Training Is Recovery
•Stress Drives Adaptation
•Sprint Fast — Sprint Often
•Play
•Choice
•Laughter
•Microdose
•Experiment
•Autoregulate
•Placebo Effect
•Trust Drives Habits
•Training Is Recovery
•Stress Drives Adaptation
•Sprint Fast — Sprint Often
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