by Dana Cavalea October 13, 2017

Roots. Base. Foundation. 

All words used to describe keeping yourself "grounded" and "strong" starting with the ground up.

Whether you are aging and looking to avoid falling or are a competitive athlete- it all starts with your base.

Golf Swings, Hitting 90 + Fastballs, Maximizing a Deadlift, Pushing off the Wall During a Swim (Roger!), or just walking up the steps... 

All of these actions require "BASE STRENGTH"- meaning the ability for the foot to contact the ground and DRIVE through the solid ground. In the World of Performance Training, we call this CLOSED CHAIN STRENGTH and FORCE APPLICATION..

When you study the greatest performers in the World, they all have an uncanny ability to apply extremely high levels of force into the ground (studied with force plates), a level of force that is higher than the average person.

This gives way to jumping higher, running faster, being able to throw 95+ mph, etc.

Last night I was watching an incredible documentary on the Worlds Fastest Man... Usain Bolt (on Netflix- I am giving away my evening routine ;) ).. and what what was so incredible with Usain is that he is taller than the competition..   but that was not what gave him the leverage to be great...

He was always FAST, but he didn't start to dominate until he started TRAINING. Not more sprinting or running, but strengthening his ROOTS--- his legs and his core.. 

Bolt hated getting beat. He hated not maximizing his talent. So, he had a deep talk with himself and turned on the JETS.. 

More weight training, more core work, more training, more massage, more ultrasound, and less distractions.

Game TIME!

Once he made the commitment to doubling down on building his foundation his entire game changed. Not only was he the fastest in the World, but was setting dominating World records.

Commitment to excellence my friends. Commitment to domination. Daily efforts performed day in and day out. No excuses. No pitty parties. As I like to say, "Consistency over time yielding positive results."... 

Thats the formula.. Build your roots.. 

And.. one more thing.. 

The other secret behind BOLT'S Dominance was he had a COACH.. His Coach gave him the confidence he lacked at times. His Coach motivated him when he needed it. His Coach called him out for not maximizing his talent. His Coach was his accountability when he lacked it..

The Power of Coaching! #trainlikeapro



Dana Cavalea
Dana Cavalea

Dana Cavalea is the former Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a high performance speaker and consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. With the New York Yankees Organization, he spent many of those as the Director of Strength and Conditioning & Performance Enhancement, winning a World Series in 2009. Dana is also the founder of The Proformance Agency, a network of like-minded coaches focused on advancing the performance of CEO's, Executives, Celebrities, and high profile performers. Dana is the owner of ML Strength, a group of health, wellness and fitness centers located in the New York Tri-State area.


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