by Dana Cavalea April 27, 2017

You: Cardio. Tone. Exercise. Take a class. Ab work.
Athletes: Conditioning. Strengthening. Training. Lift-Time. Core.
The nomenclature is totally different- but so are the results.
I am constantly seeing folks at the gym "exercising", typically with their cell phone crouched between their legs when lifting weights, or on the dashboard of the elliptical while conditioning-- and they are always working at "comfortable"...never pushing themselves to their limits...
The other side of the coin is the 10am women's class focused on "tone" with a 3lb. weight-set, a step, and a mat. Both yielding minimal results because they forgot about the key ingredient of "intensity".. the one ingredient that makes all the difference.. Start thinking about "intensity" over "duration".
Pushing the body past comfortable is where the tracks split between "The Public" and "The Pros"... it is also the reason why PROS can change their bodies in 4 weeks and the public can take 3 months to never to do the same job.
Athletes have pain or an injury--- they are back in a few weeks. You get hurt, down for a few months or never the same for a lifetime.
Simple. Approach and Coaching.
The training plan of a PRO includes the following:
a. Soft Tissue Work (massage, trigger point, heat therapy)
b. Conditioning based on heart-rate and calculated max heart rate
c. Core Development-- not just crunches but working the core on all angles, and focusing on keeping the spine stable.
d. Pre-habilitation-- focusing on keeping muscles that are most prone to injury strong before anything happens.
e. Strengthening-- changes by time of the year- based on the needs of the individual
f. Flexibility-- lengthening of muscles are are tight and shortened.
g.Joint range of motion-- not to be confused with flexibility-- this category is focused on making sure there is enough range of motion of the joint to function without restriction
h. Recovery-- mental (meditative breathing) and physical recovery post training
i. Fueling-- making sure the athlete is properly fueled before, during, and after their work to ensure optimal growth, lean-mass and recovery.
So-- training like an athlete is just about 33% of the alphabet.. where the general population chooses to focus on only 1-3 letters.. and then they wonder why the results don't match.
My vision has always been to treat the the general population like "Athletes".... introducing them to this world.
After all--- you can not "be" or consider yourself a "high performer" if you don't train to be one. I feel the same way about CEOs and Executives.. how could you demand high performance out of yourself and just "run"... 1/9th of the program is all you are focused on- which is an incomplete plan.
What is great about these 9-Steps to optimal training and performance is that they work to maximize results quickly. They work in integration rather than isolation.
Even many trainers today don't understand the 9-steps.. focusing only on (B)CONDITIONING (E) STRENGTHENING AND (F)FLEXIBILITY... essentially delivering only 1/3 of the services necessary for their client to perform optimally.
If you are stuck physically, and even mentally for that matter- not seeing the scale move, feeling over-weight, heavy, and maybe even just flat out "gross" with how you look and feel-- ask yourself how many of the 9-Steps you are engaging in each day. You may just find the answer to your problems.
I think it is time we start "training" for the game rather than just "exercising" for it.
Let's have all the "instagram" based "furu's"(fake guru's) step aside so the PROS can show the World how it is done. There is so much confusion out there for people because this "space" is littered with propaganda and "what is cool" rather than what works... and if it can work to keep a player that makes 20 million a year healthy and performing at the highest level, it can work for you.
If you can't do it yourself.. then get a coach to develop your program, motivate you, and hold you accountable.#trainlikeapro
Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion 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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