Understanding Principles vs. Methods in Coaching

The Importance of Language in Coaching

Today's email is inspired by a chat with an old mentor, none other than the creator of Anatomy in Motion, Mr. Gary Ward. Our conversation revolved around semantics and how language shapes our thinking.

We specifically discussed the difference between Principles and Methods. If you're a long-time follower of my work, you should know that I am a huge fan of principles. There's an old saying: "Methods are many, Principles are few."

Methods Defined

For example, powerlifting is a method. It differs from bodybuilding or Olympic lifting. However, they all revolve around the principle of progressive resistance.

Kettlebell Sport is another method. It is clearly different from the hard style methods (RKC & StrongFirst) of lifting kettlebells. Yet, the underlying principles remain almost the same.

The Pitfalls of Identifying with a Method

When we identify as a method, we restrict ourselves. This has been shown when hard style practitioners first explore Kettlebell Sport and are often shocked by the differences.

When we understand principles, we become adaptable. We can apply those principles to any scenario. Good coaches teach principles. Yes, we may utilize methods to convey these principles, but the methods are not fixed.

The Marketing Dilemma

When you scroll online, you may see posts from coaches and trainers. Perhaps you attend a new gym or try out a new class. You might hear a trainer speak as if their method is the ultimate solution. They may claim that their approach is correct while others are wrong. They might present themselves as the sole possessors of the answers.

You can be assured that they are missing the point. They have yet to grasp the idea that principles are more important than methods.

The Attraction of Certainty

The only problem is that when you fully believe in a method, that certainty attracts people. It’s far easier to market a defined method than to market a set of principles. This is why some less informed individuals are making a fortune, while the smarter coaches struggle.

Embracing Adaptability

To be a successful coach, it’s crucial to embrace adaptability. This means understanding that while methods can be useful, they should not define your identity as a coach. Instead, focus on the principles that underpin your work.

Conclusion

In conclusion, the distinction between principles and methods is vital for anyone involved in coaching or training. By prioritizing principles, you can create a more adaptable and effective approach to your practice.

Remember, while methods may attract attention, it’s the principles that will sustain your coaching journey.

Regards,

Dave Hedges

www.DaveHedges.net

Tissue Tolerance, Capacity & Warming up to Warm Up

Last weeks email "Energy Balance and Warm Ups" seemed well received with the amount of replies I got from it.

On in particular I want to share with you as it brings up a fantastic point:

"Hey Dave,

Just a thought to add from my own experience about 'warm ups' and aging.

It seems to take longer now to rev the engine (and mind?) into gear, and many things I used to warm up with like jump rope. are far too difficult to start with now. At first I though it was just that I could nor jump rope any more, because my back would spasm, my legs were so heavy and wouldn't lift off the floor over the rope, big lactic acid build up in my calves etc.. but, turns out - after an hour's boxing session ,with shadow boxing, footwork drills, pad work etc, I can go 3 minutes just fine!

So my conclusion is that I need to think of the whole 45 mins-1 hr as warm up!

Anyway, thought it might be a good bit of info for those others of us who are starting lower down the ladder as it were, so they don't get discouraged by not being able to use the 'warm ups' they used to be able to do. You can still do them.. just AFTER. :-)

M"

"M" is Maija, a former client and friend. Someone you should look up if you are interested in Filipino or Chinese Martial Arts, especially FMA blade work.

In a follow up email Maija also said she needs to "Warm up before she can warm up" which is very much in line with how Paulie and I would joke in Wild Geese that would have to warm up on the Monday in order to train on the Tuesday.

So what is going on?

I'm going to use the Push Up as my example for this.

To one person a full push up too much.

Yet the next person can bang out 25 perfect reps.

The difference is a thing called Capacity and can also be Tissue Tolerance.

The first person has not yet gained the capacity for push ups, the second person absolutely has. So to they will both use the exercise differently for a different outcome.

The 25 rep person can use push ups in the warm up, can throw them into a conditioning circuit, do whatever they like.

But the other person, to them it's a high strength move. A full push up at this time is beyond a 1 rep max, beyond 100% intensity. So they will do variations and other stuff in order to build the capacity to achieve a push up, and the tissue tolerance not to hurt themselves in the process.

And this can be said for any exercise.

The push up gives a very simple visual of how a drill can sit on a sliding scale depending on the individual using it.

Skipping, well that's rarely going to be a strength thing. And as Maija points out, after an hour, skipping comes onto the table.

After an hour she has the nervous system primed, the blood pumping, the joints moving and now she is in a position where skipping can happen.

A position where, and this is she chooses to, she has a window in which she can develop capacity and tissue tolerance.

And over time, maybe the warm up window she needs will lessen, and lessen and potentially disappear.

If does disappear and she gains the ability to just pick up a rope and go for it, then it's a fairly safe assumption that the muscles and joint in the foot and ankle have developed the necessary Tissue Tolerance.

That's a fair few "ifs" and "assumptions" as we don't have the specifics of Maija's case. But I merely using Push Ups and Skipping as examples of a concept.

The key concept of Progressive Resistance Training and the SAID principle drive all training.

If we gradually increase the resistance we work against, that can be more weight, or more volume, or less rest, or more frequent, or more time, or faster, or slower and so on.....

Then we develop more capacity and in a few months, what we once thought was difficult is now relatively easy.

It takes time

It takes effort

But more importantly it takes awareness and persistence.

Awareness of your actual current capacity and your ability to improve, and your persistence in making those improvements happen

And critically, awareness that there are occasions where improvement may never happen or that there's a need for medical intervention such as surgery.

So we Hope for the Best, I can and will improve, but Prepare for the Worst, maybe I'll need help along the way.

Great response from M

This is exactly what this newsletter is about, I love it when you guys ask questions and challenge my answers.

There shouldn't anyone on this list who reads my emails as if they are the gospel truth, every one of you should read my work and the work of others with your cynical glasses on.

Chat soon

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Regards

Dave Hedges

www.DaveHedges.net

dON'T MAKE MY FUELLING MISTAKE

The other week I reminded you that this is your newsletter than that i wanted your questions so I don't have to sit here trying to think of stuff to write about.

Well, we got a couple of good questions in.

James wants to know about warming up in the cold weather, how much is too much

And Shannon is concerned about energy and why she's feeling more tired than she thinks she should

Lets start with Shannon as it ties in with a little experiment I've been running.

A little while ago I noticed I was knackered all the time, exhausted and my gym sessions were suffering as a result.

I took a little step back and had a think over the various aspects of Davehood, and realised that I'd been pretty busy the last while and one of my most consistent behaviours when I'm busy is to stop eating.

My early career in the hotel trade meant that when on shift, breaks were a luxury and it wouldn’t be unusual to put in a 12+ hour shift, running around carrying trays and serving with a smile, and do the whole thing on just a sandwich or two that the chef was kind enough to give you.

And I tend to default to that as a habit. A bad habit, but a habit non the less.

So I decided to try something.

I had to track my food.

Now, I'm not a nutrition guy, putting it into a spreadsheet or paying for an app all sounded like too much hassle, so I thought I'd ask Kato.

Kato, named after Inspector Clouseau's sidekick in the old Pink Panther movies (Yes, for the fans out there, I am aware it's Cato, not Kato, leave it alone!) is my ChatGPT

I entered my initial prompt:

"Kato, lets start a food diary. I want you to calculate macros and offer up suggestions if there are significant gaps in the micro profile What do you need to know in order to begin?"

And then each week I then get Kato to summarise the week in a format I can copy across to a spreadsheet with the column headings:

Date | Meals (Summary) | Activity / Training | Calories (kcal) | Protein (g) | Fat (g) | Carbs (g) | Fluids (L) | Steps (est.) | Energy Balance(calorie deficit/surplus) | (Notes / Suggestions)

And allowing for inaccuracy, using it merely as a guide it has helped shine a light on my bad habits, and that awareness has helped in keeping me on track.

There were days that Kato reckons I was under fuelling by over 1000 calories, no wonder I was tired.

My behaviour here is far from unique.

A great many folks, especially youth athletes and females are under eating, either by choice, habit or accident.

So lean into the AI assistant in your pocket and start letting it track your intake. Just gather info for the first couple of weeks, then look at where you can make improvements.

And don't get bent out of shape if you over consume at an Xmas party, it's Xmas, we're supposed to over consume!!

Now, James and warming up in cold weather.

What is a warm up and why do we do them?

In short a warm up has a simple intent - get us ready to train/exercise

To do this we are ensuring blood flow is directed towards the muscles rather than the digestive tract, we're raising the heart rate, "oiling" the joints and getting the mind right.

So, skip, do joint mobility, use the 100 Rep Warm Ups, to injury rehab drills and get the mind focused.

You don't need to be breathing hard or sweating heavily, but a light sweat is good, an elevated heart rate is good.

It could take 5 minutes or 15 minutes, doesn't matter too much.

After the body is generally warm, then it's more specific.

If you're lifting it's load acclimation, ie light/short sets as you build up tot he working sets

if it's outdoor running or cycling, it's doing the first 5 - 10 minutes nice and gently, feeling the legs turn over and flow start to set in (which is still load acclimation). Maybe it's a few drills, hops and bounds etc

And then you're off.

The important thing really is that your warm up gets the mind & body right.

That means the you're focused, your muscles pliable, injuries are "treated"

And you haven't done so much that you've used up available energy that should have gone into the training.

Now, here's a cheat code...

If you take "movement breaks" through the day, ie, as I have previously mentioned you "be more dog" by using stretches and pandiculation movements such as the AiM drills I give out as rehab, then by the time you get to the warm up, you've already got your foot in the door.

If you move through the day, maybe your warm up just needs to be a pulse raiser and a bit of load acclimation.

It really is simple, and believe it or not, quite easy.

Keep your questions coming, I love reading them and love writing about them.

Chat soon

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Regards

Dave Hedges

www.DaveHedges.net