An open letter to strength coaches.

Many strength-training goals are unrealistic with no regard to genetic limitations

It is always a pleasure to have some of the local college students return to our facility during the summer and winter breaks, and to shoot the breeze with them and learn how well they are doing. I almost always get the feeling that their future is in good hands.

I would like to say that I get the same charge out of the athletes among them, but it wouldn't be true.

Don't get me wrong. Most of the student-athletes are great. What depresses me are the strength-training programs they bring along with them - programs usually developed by their strength coaches as preparation for the competitive season.

Upon checking theses programs, I am often dismayed by the confusing list of exercises, intervals, sets, reps, and goals. Most confusing are the conditioning programs mailed to the incoming freshmen. Many of the exercises prescribed in them have no concept of the basic rules of progression, overload, and technique.

The "weight charts" that usually accompany these programs list the poundages that the athletes are encouraged to achieve in their one-rep maximum exercises. Many of these goals are unrealistic, and wind up discouraging the athletes, putting them under pressure to achieve these weights in order to make the team.

Not enough consideration is given to genetic limitations, which is surprising. You'd think that coaches would know that athletes are not blessed with the same God-given talents to develop their strength and could thus become discouraged over their inability to achieve the poundages on their weight chart. That's when you see a lot of incorrect lifting techniques being used in the weight room.

The most awkward situation for the outside consultant is the major university athlete coming to him with a routine that makes him cringe. It becomes doubly embarrassing when the athlete has bonded with his college coach and feels obligated to follow the coach's directives to the letter.

The wise consultant will never force the athlete to go against his coach, as it would ruin the athlete/coach relationship (if the coach ever found out).

As a rule, the athlete assumes that his strength coach knows what's best for him, and it would be a mistake for the outside consultant to question the coach's authority.

This puts the consultant in a quandary. He wants the athlete to succeed in exercising safely while simultaneously keeping his coach happy. He also knows that the student would feel more comfortable believing his coach rather than an instructor at the local health fitness facility.

So how does the outside consultant handle the situation?

If and when I differ from what a coach tells an athlete, I will review the basic principles of progression and overload that apply to every strength-training program regardless of what exercises, sets, reps, frequencies, and equipment are involved.

It is important for the athlete to understand that to become stronger he will have to work harder than the time before. Too many athletes only go through the motions and fail to work with the proper intensity to stimulate growth.

The athletes can get so involved in obtaining a particular number of weights and reps that they will give little consideration to proper execution.

When possible, we will also go over the one-set philosophy and explain its pros and cons. Since most athletes are sold on multiple-set training, it is important to discuss overtraining symptoms and what do when they occur.

Skill training and cardiorespiratory work is also emphasized because too many athletes believe that strong muscles are the answer to everything. Whenever a routine appears controversial, I try to distribute various articles or research on the subject.

My recommendation to high school and college strength coaches is to concentrate on the basics.

Describe what progression and overload means and how to apply it.

Understand the dangers inherent in the exercise and explain the risks to the athletes.

If an athlete does not want to perform a particular exercise - respect his decision and offer an alternative.

Go over physical and genetic limitations and avoid competition in the weight room.

More importantly, keep all routines safe and efficient.

I'm always amazed at what some athletes are taught about strength training. I realize that most coaches are college graduates or certified by a leading health organization.

But, while it's fine to be certified, I believe it can be over-emphasized. You do not need 10 different certifications or a Ph.D. to strength-train an athlete. You can never go wrong by observing the basic rules, principles, organizational skills, and commonsense principles laid down by the acknowledged masters of the strength-training art.

In short, you don't have to devise exercise routines that only a mental giant could comprehend. There are no magic exercises or routines that will transform an ordinary athlete into a great one. The basics are always the best!

RELATED ARTICLE: MISUNDERSTANDINGS AND MYTHOLOGIES THAT THE ATHLETE MAY HAVE ON VARIOUS FACETS OF STRENGTH TRAINING:

* Machines are used to "cut you up" and free weights are used for muscle mass.

* Free weights are better for sports because they require more muscles to stabilize both yourself and the bar, and this is more sport specific.

* Power cleans, plyometrics, and fast lifting are the only ways to develop explosive power.

* You cannot get stronger using only one set.

* If I do my sprint work, there is no reason to strength-train the legs.