The Value of a Coach

Exercise Selection

Although this is one of the last considerations I make when planning a program it is probably the most important. The coach must choose the most compatible and applicable exercises for their client. The exercises need to meet the client at the appropriate skill level and provide a tangible challenge while serving the purpose of moving the client closer to their goal.

First the coach must know a client’s strengths, weaknesses, imbalances, injury history, and movement patterns. This can be established by means of an assessment or the ongoing evaluation observed through training sessions. Based on this information, the coach selects exercises that address the athlete’s unique requirements and objectives.

When considering athletic performance, exercises that promote functional movement patterns are prioritized. This involves selecting exercises that translate directly to the demands of their sport to improve coordination, balance, and proprioception. For example, single leg exercises like lunges or step ups help strengthen stabilizing muscles and improve unilateral stability, which is essential for running efficiency and injury prevention.

A strength coach understands that not all exercises are suitable for every client. They consider factors such as mobility restrictions, injury limitations, and exercise preferences when selecting exercises and may modify movements or use alternative variations to accommodate individual needs. This ensures that each athlete can safely and effectively perform the prescribed exercises while maximizing benefits and minimizing the risk of injury.

When it comes to exercise selection, a strength coach’s expertise is essential for designing comprehensive and individualized strength training programs that enhance performance, reduce injury risk, and support overall athletic development.

If it fits your budget, the best advice I can give you is to hire a coach!

Specialized Strength Programs

Strength programs designed by a coach are tailored the training regimen to a client’s specific goals, abilities, and limitations. These programs can optimize performance, prevent injury, and ensure progress by addressing unique needs and adjusting variables like volume, intensity, and exercise selection accordingly.

Strength coaches plan training over the long term (periodize). Periodized strength programming reduces risk of overtraining, and predicts better long-term progress. By systematically varying training variables like intensity, volume, and exercise selection over specific time periods, periodization allows for targeted adaptation, recovery, and progression. This strategic approach helps athletes peak at the right times, minimize plateaus, and prevent burnout, ultimately enhancing overall strength and performance gains.

Form and Technique

A strength coach can provide feedback and guidance on proper form and technique during strength training exercises, as well as running-specific drills and movements. Correcting form deficiencies and biomechanical imbalances can enhance running efficiency, reduce the risk of overuse injuries, and optimize movement patterns.

As a coach I need to provide clear and concise communication. We use verbal, visual and tactile cueing to teach correct exercise form and technique, including proper body alignment, joint positioning, and movement mechanics.

Offering verbal cues and reminders during exercises to help athletes maintain proper form and technique throughout the movement. Demonstrating exercises with proper form to serve as visual examples for athletes to emulate. Tactile coaching provides immediate feedback to clients, allowing them to make adjustments in real time. This instant feedback helps reinforce proper movement patterns and correct errors before they become ingrained habits.

Observing clients’ form and technique allows the coach opportunity to provide constructive feedback to correct any errors or inefficiencies. As clients demonstrate proficiency in maintaining proper form, a coach may gradually progress exercises and loads to ensure continued improvement while minimizing the risk of injury. A coach will set a conservative timeline for loading as it takes time for connective tissue (ligaments, tendons, muscle and bone) to adapt to the stresses of training.

By emphasizing form and technique, a strength coach helps athletes perform exercises safely and effectively, maximizing their performance potential and reducing the likelihood of injury.