by Dana Cavalea October 25, 2018

Hey Team- 

Yesterday I was working with one of my aspiring young high school baseball players...

What I love about working with this age groups is  their openness...

They will talk about everything and anything openly....

And  yesterday... the topic was training...

Out of all the other topics it could have been... training was the topic!

Right up my alley!

Tommy was telling me that typically when he trained in the past, he felt no gains.

No gains during, no gains after, no gains as it related to his on-field performance..

This got me thinking...

How many of you feel gains day to day? Workout to workout?

I started to ask around... and I found the same answer... not many people are feeling the gains workout to workout...

Why?

Then I realized the WHY came down to a few reasons..

  1. Incomplete Programs
  2. Programs that are not Personalized
  3. Lack of Progression
  4. No Accountability Outside of Will-Power....

These are the big reasons....

So lets talk about what a complete programlooks like....

Most people have a routine that exists of cardio and weights... or one or the other.... incomplete.

When we create programs for our athletes and adults... this is what they look like....

  • Heat The Body (Take a pre-workout shower, with hot water, that is a +)
  • Soft-Tissue Work with Foam Rolling and Trigger Point Work
  • Hip & Shoulder Flexibility
  • Mobility Work....
  • Conditioning Program (Steady State or Interval Depending on Person)
  • Prehab/ Injury Prevention Work (Shoulder, Hip, Low Back, Ankle)
  • Pro Training Circuit (Push Exercise Focus or Pull Exercise Focus)
  • Finisher Anaerobic Conditioning (Less than 5min)
  • Stretching
  • Breathing

Now, this obviously seems like a lot of stuff... but the way we structure it, it takes about 1hr. to complete....

And.. the best part is... only about 35 minutes of the program is "hard work".. the rest is all healing and injury prevention/ pain management work....

This is a complete program that will keep you feeling great longer....

No 2hour workouts...

That is a scam....

Short, sweet, individualized... and specific to your needs!

Anything else is just guess-work...

And, it is no wonder so many people are not into going to the gym...

Cardio, Machine Weights...blah blah blah.....

How long can that be sustained?

Not for an entire lifetime.. that is for sure....unless you are just crazy passionate about it....

Take some time today and see based on the above Complete Program.. how many of these items are you focused on?

If you are not focused on all of them... your training is incomplete and you are probably coming up short.....

If you are needing coaching, a program, and daily accountability to get yourself going... I am opening my schedule to train and personally coach a few people this November online.... Click Here to Apply....

 

What I realized in my time working in Pro Sports... is that we all need a plan, a coach, and the daily accountability to link it all together...

That is how gains are made short and long-term... then it becomes a lifestyle...

#habitsofachampion

COACH DANA CAVALEA

 

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 & 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. Book Dana to Speak at your Company Event or Conference Today!


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