Be part of the solution

On a Saturday morning I watched a group of girls aged approximately 6-8 years old performing walking lunges in their warm-up for club sport. It was early morning on a winters day, and every single one of them was using both hands on their lead knee as they struggled to come out of each rep. Heart breaking. Tragically I can see this in all sports of all age groups in the fields and playing arenas in any city in the western world. At least anywhere with internet connection, where dominant trends spread more rapidly.  A predominance of misguided, non-effective, career killing and quality of life damaging training methods.

I’m sure the coach, a middle aged and enthusiastic man, was well-meaning.  In the same way the misguided physical coaches globally are for the most part well meaning – for some reason they don’t ask the question and dig deep enough to understand there is a better way.

In the case of walking lunges in the warm up its potentially life-changing knee degeneration being created in group of unsuspecting and trusting minors.

If you share my vision that the direction of training in this world is heading in an inappropriate direction you can be part of the solution, rather than being part of the problem.  Because as KSI coaches we are very clear in our vision – there is a better way, athletes and clients training to be better deserve that better way.  We are committed to giving them the best so they can be their best. This is measured by zero injury and superior outcomes in training and competitive. Podium performances.

However if you, like the coach that winter Saturday morning with his group of 6-8 year old girls, leave your training decision inquires at the level of ‘well EVERYBODY is doing this’, then I’m confident you shouldn’t bother reading any further. On the flip side, if you share my beliefs that what is being done is simply not good enough, then read on.

I appreciate that possibly the vast majority of sports and physical preparation coaches care more for conformity than about the results. That’s normal. That’s average.  It’s not going to change. 90% of every group is committed to conformity and being ordinary. 5% are drive to be good. 5% won’t rest before greatness is achieved.  You choose your group, your tribe. You can be ordinary and average. Or you can be good. Or you can be great. At KSI we are driven to be great. You can share that vision, not just in lip service but in the same metrics we use to objectively confirm the superiority of the KSI way.

I appreciate that possibly the vast majority of physical preparation coaches care more for the perception of popularity, how many hits on their website, how many social media followers, than their ability to positively impact the lives of the end user.  Or how low their body fat is, or how big their biceps are. How much ‘knowledge’ they have, or how many certificates they have. However there will also be some of you that are drawn to the impact you have on the end user, more than the perception you create with your peers.

Throughout my professional career I have solved problems the world faces in training through disruptive innovations that ultimately path through the ‘three stages of truth’ – first they are rejected, then ridiculed and then adopted and claimed by a trend-spotting marketer from the north-east or the south-west!

KSI Coaches are taught these innovations at a level of excellence not imaginable to the rest of the world. And they are taught innovations that have not been released into public domain, as they rise through the levels and become trusted teachers of the KSI way.

We put the athlete/client first. We let impact determine our results. We let our results do the talking. We under promise and over deliver.  We prefer the marketing that comes from the way we change peoples lives over the marketing most use on social media to create a perception of themselves.  We are humble and solution focused.  We make a difference in the lives of others, and in doing so make a difference in the lives of our coaches. Our coaches live a lifestyle most can only dream off, as  a result of giving athletes and clients training results more can only dream off.

It’s your choice. You could be part of the solution, the KSI way.

Note:

In July 2017 we are offering selected physical preparation coaches the opportunity to spend 21 days with my top coaches and myself; through webinar and forum interaction.  It’s not for everyone. Here are some of our pre-qualifications criteria:

1.     You need to have been coaching for at least 5 years.

2.     You need to have come to the conclusion that there is a better way (for both you and your clients).

3.     You need to have taken some action to date to study KSI material (not including free online articles).

21 days with us during which you will get an inside look at who we are, what we do, and why we are totally confident we lead the world in athlete preparation.  Free.
Email info@kingsports.net to learn more.

Hoping to catch up to the other schools in strength & conditioning

At the end of a coaching session where I was giving back, along with a number of other of former elite athletes in a specific sport, the coordinator introduced me to a young man who he explained was a teacher at a private school who had been entrusted with the task of introducing ‘strength and conditioning’ to his school, with the specific intent of ‘catching up to the other schools in their association as far as strength and conditioning’.

I didn’t want to say anything to the young man, to spoil his eagerness, so I kept a straight face. But inside I cringed – ‘catch up to the other schools in strength and conditioning?’ Why would you want to do that? It should more accurately described as ‘catching down’.

Let me explain.

In the 1970s not many high schools had gyms and in the ones that did have, there was no formal programming and no ‘strength and conditioning’ service provision. Firstly because there was no such thing as a ‘strength and conditioning coach’, as the term ‘strength and conditioning’ was an afterthought by a professional organization with a strength focus that belated wanted to expand their focus without changing their acronym (you can read more about that in my original writings on this subject in ‘So You Want to Become…’). And secondly because organized physical preparation (as I prefer to call it) was not even provided to the majority of western world elite adult teams at that time.

In the early 1980s in Australia the majority of 18 year and older elite athlete that I worked with (and there were thousands) were what I called clean skins. They had never done formal physical preparation. I only had to undo the imbalances that their sport had created in their body. I summarized at that time it usually took three years of solid supervised and individualized training to clean them p to the level of being injury free for the most part for the rest of their career.

Fast forward to the second decade of the 21st century and what’s changed? I inherit broken athletes from the age of 12 upwards. ACL reconstruction, stress fractures of the lower back, shoulder and hip surgery – you name it. So what’s changed?

Many in the respective sports would tell you it’s just the sport – it’s inevitable. I don’t agree, and my experience doesn’t support this. Some will say the athletes are bigger and stronger and the impacts are greater. Really? Aside from non-specific strength tests, my experiences and observations don’t support this. A more recent trendy explanation is that the athletes specialize too early. Sounds good, and it may be a contributor, but for me this also fails to explain the difference. So what is my conclusion?

In the 1970s and 1980s athletes gaining exposure to formal physical preparation as they entered elite ranks around 20 years of age typically retired at about 30 years or age. So that’s about 10 years. What if that retirement was forced more by physical preparation inducted injury than age or their sport? Now holding that thought for a moment, what if take those same flawed training concepts and applied them to a 20 year old? They would be out of the sport by about 20 years of age!

And that’s my theory. In fact I go as far as to say if a young athlete is talent identified around 8-12 yeas of age, and has the (mis)fortune of being exposed to ‘elite strength and conditioning’ – they will be injured by 16 years of age, undergone significant sports-injury related surgery by 18 years of age, and unable to play their sport by about 20 years of age as a general rule.

So in summary when I see the same flawed training methods applied to adults being applied to young athletes, I fear for their future.

So what makes me conclude that most training is flawed? During my last four decades of seeking answers and excellence in how to train, I have reached certain conclusions and theories on what it takes to create or avoid an injury.

Are my conclusions the same as the masses? No. Should this be a concern? Only if you are a conformist. If your dominant need is to be liked, and to achieve this you need to be like others, then you would be concerned by the fact that I have reached certain theories that differ from the mainstream. On the other hand if you realize that to get a different and ideally better result than the masses, you need to train differently – then you would be excited.

In my opinion the only improvements we have seen in training is in the ability to measure it, the technology of equipment, and the technology of the surgery to repaid the injuries.

Could it be possible that what the majority – and that probably means you – are doing more damage to good in their training? That is my suggestion. Is it popular? No. Is it easy to discredit? Yes. Does this what ever else is doing approach to training result in the best possible sporting out comes? No.

So if I am on track, why do most continue on this path? The answers lies there. Because most do it. And the majority are so insecure about their actions they seek comfort in the masses. Will the get away with it? Legally yes, because the interpretation will be that is what is accepted practice. Should they be able to sleep at night? I suggest not, if they have a conscience.

Why I am I so firm about this? I speak for the athlete. My heart goes out to the legally minor young athlete who has an adult guide them to life-long, career threatening, quality of life threatening injuries. There is a better way - I teach it openly and have done for decades. I believe that perhaps in the next generation, after my time on this earth, what I teach will be accepted as the final stage of truth as described by 19th century German philosopher Arthur Schopenhauer – ‘accepted as being self-evident’.

But what about the one or two generations of young athletes who paid the price in their ‘strength and conditioning’ training between 1980 and whenever a better way is accepted?

So did I get excited for the young man empowered to bring his school ‘Strength and conditioning’ program up speed with other schools in their association? Not al all. I felt sad for the by-products of this intent. The young, innocent and trusting athletes. They are not, in my opinion, going to ‘catch up’. They are going to ‘do down’ in their athletic development.

I spoke to xxxx (professional) and they said it can’t be so….

There is a phenomenon in sport, and perhaps life, where decisions are made about potential, possibilities and peoples lives from a remote, authoritarian and dogmatic perspective.

But who does it serve? Surely it wouldn’t be that humbling to take a less all-knowing approach?

In the 1980s a young national league Australian Rules player suffered what we now call chronic fatigue. The coach told him “I talked to the trainer and there is nothing wrong with you. You just aren’t fit enough.” So they send him off on a special training camp where he paddled in the ocean for hours, ran along beaches for hours, swam in open seas for hours.

Who does it serve? The coach’s and trainers need to be able to diagnose all conditions, the ego of the trainer about more of their services being needed…but what about the athlete? Would it be so demeaning to seek independent unbiased professional advice? To say “I don’t really know why you are complaining about being tired, but lets explore your situation and find out more to help you get over the condition.”

In the 1990s in the lead up to a World Cup, a head national coach put his team through a grueling training session, applying the dominant trend of the time, which essentially ended the team’s hope of winning (and that’s the opinion of some of the athletes involved in retrospect). Faced with a very tired and sore group of athletes, the head coach told the team: “I have spoken with the support staff and they have all told me you can’t be tired, so you are not tired!”

Who does it serve? The coach’s need to be right, the ego of the professional o feeling good about being remotely all knowing…but what about the athlete? Or the team? Would it be so terrible to say “I don’t really know why you are complaining about being tired, but lets explore your situation and find out more to help us win?”

In the 2000s a provincial level rugby playing hurt his shoulder. The coach, supported by the medical staff, decided he was okay, and sent him back on. He damaged his shoulder so extensively later in that game it shortened his career and affected his quality of life forever.

Who does it serve? It helped the team win that game. It confirmed the coach had full control over medical interpretations….but what about the athlete? Would it have been so scary for the team to lose that player for the rest of the game to prevent future surgery? To have said “I don’t like the thought of losing you in this tight game but based on your concerns lets check out your injury and not take risks with you.”

In the post 2010 decade I was working with a young UK soccer player who was recovering unsuccessfully from surgery. He had entered into an agreement to play for a US college on scholarship, but was in no condition to do so. The head college told him “The physical therapist tells me there is no reason why you cannot play and train so I expect you to turn up on Monday and participate fully.” And that was before the physical therapist had even laid hands on the athlete…

Who does it serve? The interests of the college, the ego of the professional…but what about the athlete? Would it be so dangerous to say “I don’t really know why you are reporting pain or concern, but lets explore your situation and find out more?”

Post 2010 I raised a point of concern with a sports coordinator of a high school about injury risks in a training session. The response included “I have spoken to our strength and condition coach and he tells me that the volume of training the athletes are doing does not represent a risk.”

Who does it serve? The interests of the school, the ego of the professional to be right, to be all knowing…,but what about the athlete? Would it be so bad to say “I don’t really know why you concerned about pain, but lets explore your situation and find out more?”

I don’t know what training is going to do. I have a theory or hypothesis and I take it carefully in case I am off-track. If it turns out I missed the target, then I seek to amend the situation, and learn from it. It’s not that hard if you can put aside the need to be all knowing or be right. I even tell the athlete in advance – I don’t know for sure but this is where I am thinking of going, is that okay, and let’s learn from this. Together. It’s not that difficult.

Who does it serve? The athlete.

When buff is 'bad'

I was near the finish line at a high school yesterday watching over 100 thirteen to fourteen year old boys complete a cross country race. As I do everywhere I studied their shape and development.

Apart from the expected changes some were experiencing consistent with entering the early teen age years, there was another noticeable physical sign on many of the boys.

It was apparent to me which of the boys was engaging in body shape changing strength training. Now for most the changes they were making would have been impressive – larger muscles, heavier and potentially stronger than they were or their peers were. This is what would catch the eye of most, and appear impressive.

And I have no doubt in the short term they will experience these benefits and feel rewarded for participating in what is considered normal and appropriate – the application of strength training to young athletes applied with the current paradigms.

However, based on over three decades of stuying the human body’s response to stimuli, and seeking to understand and then be able to predict the relationship between cerain stimuli in training and the incidence and severity of injury, I d did not share that feeling of being impressed.

Quite the opposite actually. I added more numbers to the sample group for the purposes of testing my hypothesis of future injuries patterns for these boys.

What I saw was a potential relationship where over 80% of these boys engaged in what is considered normal practice strength training will suffer injuries during the next few years BECAUSE of their strength training.

The most glaring imbalance I saw in their body was quad dominance, with their quad muscles over-shading lagging hip muscles – hamstrings and glues.

During the 1980s, after identifying muscle imbalance from traditional strength training, I began to develop a concept I called ‘:Lines of movement’. What resulted were six primary divisions or categories of exercise, which I didn’t publish until 1998.

These categories included:

• Hip dominant • Quad dominant • Horizontal push • Horizontal pull • Vertical push • Vertical pull Within a few years this concept was hijacked and published unreferenced by certain ‘writers’ keen to promote their self-interests, rather than the interests of the end-user, for whom it was developed.

Perhaps this is the reason why not only have we failed to fulfill the concept I developed nearly 30 years ago, we are arguably worse off as a society in relation to injuries that I suggest are a direct result of the training we do.

Once I realized the tragic direction the world has been taking in relation to training induced injuries, combined with the unfettered abuse of my concepts for self-serving purposes at the expense of the intended recipients – I have dedicated more time and energy to the purpose of helping people avoid the pitfalls presented by writers who for the most part lack real success in training, yet are ‘teachers’.

I have done a number of seminars throughout the world this year on this subject, and will peak this message at the November 2015 Society for Weight Training Specialists (SWIS) convention in Toronto, Canada – in addition to a number of presentation on this topic in a number of different countries during the remainder of the year.

I can only reach out and seek to warn parents and other care-givers – we need to pull back in the involvement of young athletes in the formal physical preparation program, especially strength training, until training methods and coach competencies are significantly higher.

If you have children in sport, or if you coach young athletes in physical training, I want to say thanks for contributing and look forward to meeting you in a seminar during 2015! The world need you to step up, up-skill and take great pride in ‘first, do no harm!’

Stop doing warlking lunges! (Especially in the warm up!)

Why I tell the world to stop doing walking lunge (especially doing the warm up)

Following my post where I pleaded for the world to stop hurting themselves with walking lunges, especially in the warm-up, I was asked by the readers to explain why I said this. I treated their questions with the respect that a genuine desire to learn deserves, and took the time to share the following thoughts.

I want to clarify that no exercise is ‘bad’ – however the way we implement or combine or include them can make the extremely inappropriate for the majority – like the walking lunge!

…from my observations, most physical preparation programs do more harm than good. They may give short term results or confidence to the athlete, but result in significant performance restrictions and or injuries long term.

The more an athlete participates in physical preparation, including the younger they start in physical preparation, the greater the incidence and severity of injury. Unfortunately these injuries are being blamed away by many involved in sport as being a function of the increased demands and impact forces in ‘modern day’ sport. This to me is little more than an excuse, an exercise in putting one’s head in the proverbial sand. Quite simply, the majority of training programs are flawed from a physical preparation perspective and are causing the increased injuries.
--King, I., 2005, The way of the physical preparation coach, p. 66-67

Here’s seven reasons why I tell the world to stop walking lunge. I know what many will say - as I mentioned in my post, the world is making great grounds in life departments such as ‘clear living’. However when it comes to exercise, we are back some 30 years ago….

1. HISTORY – WHERE DID IT COME FROM? Thirty years ago, the walking lunge was almost the exclusive domain of the college basketball player in US strength and conditioning program. I am sure there were some other pockets of use history including for example certain martial art disciples, however there was little other reference or application. The lunge existed n bodybuilding, but the walking lunge as we know see it – conducted by all ages, both genders, all strength levels, at any stage of the workout but most commonly in the warm up – that is a post 2000 phenomenon.

So where did it come from? I suggest that the walking lunge is a trend driven by ‘authors’ who lack the experience and wisdom to understand what they are recommending. With the promotion of the ‘functional training’ movement (advanced by one company in particular with strong commercial interests in the sale ‘functional’ equipment) combined with continued desire to suppress effective and appropriate stretching in the warm up – the walking lunge found its way into books about exercises that should be done, including in the warm up. These trend spread from sport to sport, and then down the ages, like a disease creeping around the world with no geographic boundaries. You cannot go out into the world of sport on any given day and not witness its application, in particular in the warm ups.

When I see groups of athletes and individuals being guided to perform this movement, in particular young athletes in their warm ups, I immediately conclude that their coach is a trend-following non-thinker who has not done many of the exercises they recommend. If they did they would tell you what most young athletes would tell you if their voices were not suppressed – walking lunges hurt their knees!! Coaches do them because they choose to blindly follow the dominant trend and actively seek to appear to like all their peers. And it is a dominant trend globally – one that will during the next 10-40 years see an expansion of the knee and hip replacements at a rate that will please the joint replacement industries, doctors and physical therapist. At a cost to both society and the individual that will rival the strain on the economies that poor nutritional and lifestyle choices make.

2. INAPPROPRIATE WARM UP EXERCISE. The lunge is a loaded strength exercise. If it was being conducted in an adult strength program it would come with some sub-maximal repetitions. At what stage of a warm up protocol is it appropriate to apply what is more most people a maximal if not supra-maximal loading in the warm up? The wear and tear on the patella-femoral joint (under the knee cap) is significant and serious and little time passes before you have eroded the cartilage or bone surface, and experiencing conscious knee pain. If the lunge or walking lunge would be done for valid reasons by an advanced athlete, ideally it would be conducted after appropriate warm up activities and sub-maximal sets.

Put simply – there are very few people on the planet that could safely execute a bodyweight walking lunge in their warm up routine and successfully avoid any short or long term knee damage or pain from doing so.

3. THE LUNGE DOES NOT IMPROVE FLEXIBLITY AND IS NOT A STRETCHING EXERCISES. The walking lunge is not an flexibility exercise and does not contribute to increased length. At best it might maintain range, however the subsequent muscle soreness and associated tightness in the quadriceps and hip flexors ultimately means you will lose range. It lacks the element of relaxation which is key to creating changes in connective tissue length, and is followed by and associated with increased tension and shortening of the connective tissue, as any demanding strength exercise does.

It is a strength exercise. I know of no-one who should be doing in their warm up, where the warm up is less than 30 mins, and that includes the elite male strength athlete. It has no place whatsoever in the warm up routine of a young or developing athlete. Yes where will you most likely see it being done – in the warm up routine young or developing athletes.

4. MUSCLE BALANCE AROUND THE HIP AND THE IMPLICATIONS OF THIS IMBALANCE. When I released the ‘Lines of Movement’ concept in 1998, something I had been developing for the prior decade, it was a result of my awareness of the need to balance the muscles around the hip – especially the quad/hip flexor group and the posterior chain group – hamstrings and gluteals. I was concerned that the plagiarists who hijacked this concept and published it unreferenced would lack the understanding and passion for the intent of this concept such that their frequent publishings would advance this understanding. In hindsight my concerns were founded. In fact, these same plagiarists, even after moving to someone else's concept because they need to be seen to be new and ‘cutting edge’ – demonstrate their lack of understanding of my concept and its intent with the exercises programs and equipment they promote in their more recent ‘writings’.

What I am saying is that the cause I set out to help – the health of the hip and knee and all connective tissue of the lower extremities – has not been served by the shallowness and lip service that my Lines of Movement concept set out to solve.

Balance : all things being equal, and independent of any specificity demands, the selection of exercises should show balance throughout the body. For example for every upper body exercise there would be a lower body exercise. For every upper body pushing movement, there would be an upper body pulling movement. For every vertical pushing movement there would be a vertical pulling movement. For every hip dominant exercise there would be a quad dominant exercise. And so on. -
- King, I., 1998, How to Write (book)

[NB. The above quote should not be confused with the verbatim and paraphrased copies that have appeared in many unreferenced sources since.]

What we have in the lunge and walking lunge is an exercise that is at the extreme end of the continuum of quad dominant exercises, which the is not balanced by sequence, volume or load potential by another exercise. Quite simply – athletes exposed to this misguide trend of the walking lunge develop imbalances between their quads dominant and hip dominant muscles (the terms I provided in my ‘Lines of Movement’ concept. As such they experience a higher frequency and greater severity of lower extremity injuries – both soft tissue and bone. Groin, abdominal, hamstring, quad, and calf strains. Shin splints. Knee pain.

5. EXCESSIVE LOADING AND RANGE FOR STRENGTH LEVELS If a coach had any ability or awareness to assess each individual athlete for their ability to safely and effectively execute a lunge, let a lone a walking lunge, they would realise that the vast (more accurately overwhelmingly) majority of athletes being asked to perform these exercises lack the ability to tolerate the strength of their own body weight through the full range or in most cases, any range at all. Therefore even if a coach sought to justify inclusion of this exercise on the basis that the athlete needed strength in this range, there is no basis for justification on the grounds the athletes lacks the strength to tolerate the movement. In essence, not only do we have the injury creation realities of excessive loading and inadequate warm up, we also face the transfer of poorly executed loaded movement to sport.

In other words, not only are we injuring the athlete, which in itself is a solid performance decrease, there is also massive potential for the adaptation to these inappropriate movement patterns to further cause performance deterioration.

6. INAPPROPRIATE LOADING WITHOUT SUFFICENT WARM UP. If for whatever reason you believed this exercise were appropriate for you, there are a number of strategies I would strongly recommend you implement. You will note these are not implement by the hordes of young athletes around the world being led to execute these movements in their warm ups. You can learn more about these in my education especially my Level 1 KSI Coaching Course, but here’s some tips to get you going:

a. Joint mobilizations: I teach another unique concept where I apply passive joint preparation drills in the warm up process, particularly relevant for knees. I developed these for personal use whilst rehabilitating my knees post surgery, so I have a very personal connection to the role and benefit of these drills.

b. Control drills prior: another unique concept I introduced to strength training was the concept of performing certain drills to switch on the muscles, especially the stabilisers that control the movement – prior to loading.

c. Warm up sets. How do you do a warm up set of a walking lunge at less than or at 50% of your work set load when your bodyweight is your work set load? That is the challenge for you – because you need to precede these movements with a warm up.

7. LOST OPPORUNITY TO DO SOMETHING MORE APPROPRIATE. Now I am talking about lost opportunity. I believe (nothing new about this!) that time is your only truly limited resource, so use is wisely. I know a lot of things that would be far more effective use of your time than the walking lunge, especially in the warm up. Take for example strength – real stretching. I know, we are in an era in the worlds history where you have been conditioned (during the Decade of Deceit, 2000-2010) that stretching is bad, will make you weak, will cause you to injured, should only be done at the end of the workout, blah blah blah. I don’t ever want to be following what the masses do – how can I give athletes the performance advantage if I am doing what everyone else is doing?

Look at it this way. If you do it the way everyone else is doing it - all things being equal, how are you going to be better than everyone else? Realistically changes do occur (albeit slowly) in sport training - because someone dared to do it differently. These people gain the advantage, are at the cutting edge. The sheep follow. Which do you want to be?
-- King, I., 1997, Winning and Losing (book) And I also aim a genuine desire to have an injury free career and life for the athlete.

Conclusion So what does the future hold for you and the walking lunge? I have no doubt that sometime in the next 10-30 years there will be a mass shift away from this exercise, driven by a belated awareness of the damage is had caused. I have placed more concepts and theories in the market that I can remember that were unpopular at the time yet some years later became mass accepted. Typically, at the tipping point of acceptance, a ‘trend spotting author’ that relies on publishing to maintain market credibility and income, will with great fanfare ‘bring these concepts to the market’, with no reference to the pioneers. The mass acceptance of what I teach you now about the walking lunge will be great for the individuals whose training lives begin after this shift.

But what about the ones who have been doing this movement for years now, or will be doing this movement for the time between now and when the market perception shifts? They will pay the price.

Take advantage of what I have shared with you. It is just one of the many training theories and concepts I have formed and shared during the last 30+ years. However one idea that will give you longer and better quality life will be better than none!

So what will it take for you to benefit? However for you to benefit from this wisdom you will need to possess a human trait that perhaps only 5% or less of the population do – you will need to be comfortable breaking the mould, going against the grain, declining these movements when others blindly follow. This will most likely determine whether you will benefit as of now from this wisdom I have shared. What will others think?

I know personally the stones that paradigm shifters get thrown. The irony is that those who mock you today will one day be doing what you are doing. One example of that is burned into my memory is one particular coach who was extremely scathing about my concepts – and then published them for the ensuing 10 years without a single reference. It wasn’t much fun to watch or be part of, but it was a great example of what those who get left behind are willing to do to appear as if they were at the forefront of ‘new ideas’ all along.

Resist the temptation in program design to conform to mainstream paradigms simply for the sake of conforming, no matter how dogmatically they are presented, or how much you may be ridiculed or ostracized for trusting your intuition over conformity. Make our own minds up based on a combination of respect for your intuition, the athlete/client’s intuition, the results, and in respect of the body of knowledge available.
-- King, I., 2005, The Way of the Physical Preparation Coach

I share the above for the same reason I train athletes –because I want to give them the best that I can to help them be the best they can be. As you can see I lack the motive of appeasing, impressing or endearing myself to my peers. I understand that my approach to training will always antagonise the emotionally immature, whose ego attachments are threatened by ideas or actions they do not do. In our coach education we attract those who seek to fulfil their po9tential, as opposed to those who seek to protect their ego. And as for the athletes – they are very happy to receive the best training guidance available in the world, giving them an injury free career and life, and placing them on the podium ore often than otherwise!

And now with the internet, if you are a non-athlete training, and have succeed to battle you way through the static on the ‘net and found these teaching that for the last few decades have been exclusively for a small elite and very fortunate group of elite athletes – that’s to your credit! Enjoy the rewards!

You're up to date? Then I'm scared for the athlete

Among the many emails I receive was one recently from a sports coach seeking advice on their warm up strategy. In the email was the comment that they made every effort 'to keep up to date'. Upon reviewing the warm up I noted conformity to trends, including predominantly 'dynamic warm up drills'.

Here are abbreviated version of some of the points I responded with:

1. My general rule of thumb for a young athlete to have any chance of avoiding developing injuries is to ensure that at least x% of their total training time is dedicated to tension reducing activities such as stretching, massage, and other recovery methods...

2. There is no such thing as a dynamic stretch in my opinion. There is a dynamic movement and we can discuss the role of this in the warm up in a separate discussion if you wish. I understand that the dominant paradigm is that there is such a thing as a dynamic stretch. Problem is if you continue doing what most believe and do, any coach and athlete will receive what most get – injuries earlier, more frequent and more severe than necessary.....

3. Cool downs are over-rated and in the scheme of the limited time most athletes/coaches get in their specific sports training, redundant.

4. Static stretching at end of training. I am fully aware again of the power and prevalence of this paradigm. I am also aware of the theory of the benefits of this toward recovery. However I state quite simply that compared to the value of stretching before training, and compared to the training impact of stretching earlier in the training session when the energy and focus is higher – there is no comparison....

The full response is available to Level 1 and above KSI coaches at the http://coachking.net/amember/ site.

I was at a game of sport at the weekend, as I am multiple times most weekends, and I noted a group of young athletes being warmed up by their coaches. When I say them doing walking lunges, dynamic external rotations of the hips and walking partial range lateral lunge squats – it struck me – this coach is ‘up to date’!

Whenever I see coaches provided the dominant paradigms of the day (which change decade to decade) I know that whilst their coaches feel good in ‘being up to date’, I cringe for the athlete. I don’t want coaches to be ‘up to date’, which for me is a euphemism for being trend compliant – I want them to be analytical and critical thinkers. Or at worst use their common sense. Forget about being ‘up to date’. You might get a warm feeling, but the athletes are getting wrecked.

The child and the injury - Pt 2

The older sibling was not at our 10 year old team training. He was waiting at the car with him mother, waiting for his younger brother to finish.

The mother said to me:

"Did you know that ‘Peter’* did a grade two strain of his calf on the weekend?"

The boy’s 12 years old. It’s his second serious injury.

I just looked at the ground, bit my lip, and gently shook my head. What could I say? I hear this every day. It’s monotonous. I care about the kids and the family, however we are fighting a losing battle.
I felt like singing a few lines from the song by the band Queen:

“Another one’s gone, another one’s gone, another one bites the dust….”

The weekend newspaper in my city carried a story by a prominent sports doctor stating statistics show sports injuries are on the rise. He stated ‘We must do more’. More lip service, I thought. Like that’s going to happen. I can guarantee you – like taxes – sports injuries will continue to rise.

I had to say something. How do you break it to a mum that most of what her kids do in sport is doing more harm than good? So I said:

“I was just talking about this the other day with my coaches. We were saying how when we were kids, no one got injuries like the kids today. I played sport before school, at every school break, and after school. I didn’t get my firsts sports injury till my first year of high school, and that was a sprained ankle! I played a lot of sport, but admittedly it was play based, not like the formal training the kids do these days.”

Mum reflected on what I said. Then she asked:

“So why do you think this is?”

I responded:

“Adult training is being taken down the age groups. Every year, more adult like training is being done at an earlier age. The adult training is usually flawed. People think professional athlete training is good, so they imitate it. It rarely is optimal. It’s training that used to be done only at adult ages, so the injuries were coming out at about the same time everyone expected the athlete to retire from old age anyway. But now with the same training being imitated at the younger age groups, the flaws in training are evident well before they get to retire, sometimes even before they get to start their adult career! Surgery for sports-related injury before the young athlete reaches twenty years of age is not uncommon.”

I could see the mother taking it in so I continued.

“Playing sport the way it is being done is not necessarily good for your son. Now, your son is in one of the worst sports – soccer. Two things cause this – soccer’s traditional distain for stretching, and the high impact, high volume multi-directional movements on a hard surface.”

Mum responded:

“We are seeing that now!”

And we moved on with our day. Did I make a difference? I’m not sure. The forces of mainstream values in sport are big and strong – and off track, causing more harm than good.

If you have children - and if they are playing sport – have you thought about this? Are you wondering whether what they are doing is doing more harm long term than good? You should be.

* Not his real name

The child and the injury - Pt 1

There we were, ten or so ten year old boys and myself – in the middle of the oval, in a circle – conducting the pre-training stretching routine as I do. As I have done for over thirty years. Obviously it has evolved somewhat, and this version is adapted to the age group and time frame of the training session.

An older sibling, a boy of twelve years of age, often participates in part of the training with us. He was sitting with us in the circle, but not participating.

My attention was atypically drawn from my own stretching to the status of this boy. I said:

“What are you doing? Why are you not joining in?”

A lot nicer than I would have been with a regular player in any team I work with, and especially an adult athlete.

He said:

“I can’t.”

Genuinely perplexed, I asked:

“What you do you mean ‘you can’t’?”

He said:

“I can’t. I’m not allowed to.”

Wishing to understand him more fully, I continued my questions:

“What do you mean you are not allowed?”

What he was about to say floored me. Luckily I was on the ground anyway!

“I’m can’t stretch before a game. My physiotherapist said so.”

Knowing how inflexible this athlete was, and how much I felt he need to stretch, I continued:

“Why have you been told that?”

To which he said:

“I don’t’ know. They said it was bad for me, and so I can’t do it.”

I did my best to encourage the boy to give stretching a go, but I could see his heart was not in it.

I shook my head and went back to focusing on my team’s needs.

After all, the boy had already had surgery on one knee….

The price the children pay

I looked at two young boys (7 year olds) for their dad, as part of their long term preparation for sporting success. I showed dad what I saw. No, they didn't stretch. Yes, there were very active in sport and had already done a lot of training. I shared my concerns re injuries with this approach and the direction they were heading. Two weeks later I got a call from Dad - one of his boys had an inflamed Achilles and needed attention.

A few days before I was stretching a group of 9-10 year old boys involved in soccer. I had one of their older brothers (11-12 yrs) in the group for the workout. He was not participating in the stretches. I asked why. He said "I can't do stretching before games or training." I said "What are you talking about?" He said "I've been told by a physio that I am not to do any stretching before a game or training." I was shocked and saddened. The boy had already had his first knee surgery under general anaesthetic.

A week before I gave a presentation to a netball coaching group, during which I shared my belief that the absence or lack of stretching, including pre-training stretching, was a breach of our duty to athletes, and in my opinion criminally negligent. But don't worry, I assured them - you won't get sued, because it is the dominant belief that avoiding stretching is right and good.

About this time I heard of a local netball club that has informed their amateur/parent coaches that static stretching before training is banned. They are not allowed to do it. I felt sad for this sport.

Last Friday I attended an introductory coaching course for a specific sport. The young, enthusiastic and well meaning coaching director proudly talked to the group about doing a 'dynamic warm up'. He did one or two quick static stretches, but mostly the 'dynamic stretches'. He also mentioned the words 'core strength' during the workout, confirming that he is 'up to date' and 'all over' the dominant trends and buzzwords. I felt sad for this sport.

Just today a mum told me of her sons diagnosis of his ankle injury. Don't worry, she assured me, he is doing a lot of stretching. I felt encouraged about this situation. Then she continued, and demonstrated two dynamic stretches. Then my heart sank for the body....

The price the kids pay. The price the adult athletes and physically active play. For their desire to conform. For their blind belief that their best interests are being taken care of by those who promoted the trends. The trends, that is, once they identify the market acceptance is adequate but not to exposed, so they appear to be the leader of the information.

The irony is this - a trend promoter /information broker can promote the trend, then a few years later promote a new trend, even one 180 degrees turnaround from the first - and walk away with no penalty. Those who follow the trends pay the price.

In the case of stretching, one exact example where a particular information broker spent a number of years warning people off static stretching. Now that there appears to be an inkling of a groundswell of a swing back to the habit of static stretching by the masses, this trend promoter / information broker / social commentator now tells you its okay to do static stretching, and further you should do it. But of course you probably needs to buy their video they currently promote to help you cope with the reversal of position they've taken. No mention of the trail of destruction from the dogmatically held 'belief before this belief' that static stretching before training has no place. Nor the damage that will occur moving forward in those who cling to the last trend of 'you can't do static stretching before training'....

The masses pay the price - the marketeer moves on collecting revenue from what ever information sells the most and provides optimal market positioning at any given time....
If only people knew...But even if they did, they probably wouldn't believe it....

Hint - don't take flexibility advice from those who can't touch their toes....and who don't live with a commitment to stretching...but how do we tell the kids that, when they accept the authority of those who society has given authority to. Especially those who don't stretch but have conformed to the dominant and misguided belief that pre-training static stretching is bad. Here's one technique I use to discern - I listen to what a person giving advice says. If they regurgitate trend based information or buzzwords, I don't take much notice of them. Just what I do, if it helps.

This morning my 12 year old daughter complained of pain just under her knee joint, and reminded me of it after school. She does 10 or so sessions of training/games a week including school PE, none of which I control. Tonight my 9 year old son complained of back pain. He does about the same volume, of which one of those sessions I control. All I can do is seek to influence the other sessions. And that's the big battle.

I have added millions of dollars to athletes bank accounts by extending and heightening their careers through my injury prevention work. That's easy. Typically just the athlete and I, so easy to guide the process and outcome.

But this much more complex. Influencing the beliefs of the average coach - that's much harder. The faceless men in manufacutring pulling the strings from the shadows, granting those who willing to comply with their quiet requests on content - the researcher, the information broker, the publishing prac-demic. Selling their soul for the short term promise of financial or marketing promotion support.

As I trace the influences back to their sources, I wonder if the information broker publishing content for the sake of maintaining market position and cash flow has a full understanding of the responsibility they bear by disseminating what they do. Flippantly flip-flopping from idea to idea, trend to trend.

The battle to undo the damage caused by these influences is a massive fight. One that I don't expect to fully win. However it's a good fight, a worthy battle. If you have children, I believe you will know what I am saying.

Do the words ‘volunteer’ and or 'amateur’ need to be antonyms of excellence?

Rarely a day passes without the opportunity to watch and analyse a sports coach in action. I don’t mind at what level, what gender, what sport, or what country. I really enjoy studying the art of coaching and asking the question ‘how can it be done better?’

For me, we all have limited resources – limited energy, limited recovery ability, limited time, and limited attention span. The more efficient we teach athlete preparation, the more we have in reserve to include other aspects. Which is divergent to what I see as a growing and continuing trend – the limited focus on improving efficiency and the greater focus on adding more to the athletes schedule, in part because of ‘trends’.

In my discussions with coaches and coaching directors, one common theme appears – ‘We are amateurs and therefore you have to understand Ian’….-read – don’t expect us to pursue excellence because we are ‘just volunteers’.

To which I say – the main differences between a volunteer coach and an elite professional coach is the latter get’s paid, works with higher profiles players with more money at stake, and have bigger egos. There is nothing in my three decades plus of professional observations that leads me to believe that the professional coach is, should or needs to be a better coach. I just don’t understand why the volunteer coach and or amateur coach can’t, shouldn’t or don’t need to strive for excellence. To continually ask and answer the question – ‘How can I do this better? How can I get better results with athletes?’

From my conclusions, we have got sport upside down. The greatest window of opportunity to affect and shape an athlete is when they are young. Very young. And that window reduces with age. In most countries, however, we give the athletes to the volunteers and amateurs during this largest window of opportunity for development. And to those kids that rise to the surface, we give them more funds, allegedly better coaches, and definitely better facilities.  For every kid that rises to the surface in this process, hundreds fall through the cracks, lost potential for all.

Now I don’t have a problem with the fact that most of our young athletes will be coached by volunteers and amateur coaches. What I do have a challenge with is why the assumption that if a coach is a volunteer or amateur that we should all give up and assume the pursuit of excellence is out of the question.

I don’t buy into the cultural perception that to prove you are a great coach you have to show you have worked with elite athletes. Why can’t you be the greatest coach in the land and work with kids? I believe you can, and I believe you should aim to be – because I don’t accept that the words ‘volunteer’ and or ‘amateur’ coach and the world ‘excellence’ are oxymoron’s, incompatible, or are antonyms!