This past weekend had the opportunity to speak at the University of North Carolina on Exercise Selection, I wanted to write a quick blog about my experience.

First off, my goal for the workshop. Top of the list of what I was looking to accomplish:

• Use testing to select better exercises.
• Find tests that are capable of giving a ton of information, but are still reliable and logistically simple to execute.
• Give a practical example of creating Biomechanic Rules and how that applies to designing and implementing a training session.

The day was broken down into 7 lectures

• Understanding Testing
• ForceDeck, NordBord, ForceFrame Testing
• Movement Screen Testing
• Isolated Joint Testing
• Testing Interpretation
• Creating Biomechanic Rules
• Training Session Design

Each lecture was intended to lead from one to the next. As you can see below I utilized a progression of testing based on what I needed to know, what the timeline I am working with, and the skill/ability of the coaches testing. 

Each test gathers more intel on the problems I will have to address and how to organize training relative to the outcome we are trying to create. We will host a Level I certification at Waddell Arizona in May and at Vernon Hills Illinois in September where we will break down each test and the potential decisions we should make. With this workshop, we wanted to focus on how to think in a team or group setting as opposed to getting very technical with details. Schedule below in interested in our Level I Certification. 

The tests also become foundational for Rules. We want to be able to replicate our program from person to person and from year to year. We should be thinking in this way to facilitate higher-level outputs year over year. There is something to be said about getting new coaches, new athletes, having environmental changes each year and that being the result of being intentional with educational and training systems on best practice of training. Rules are constraints to limit creativity, but to empower decisions in a multivariate-complex environment. For example sake, we reviewed these rules that I have created within my training that have been extremely beneficial over time. 

The last piece we focussed on was putting together a training session. Starting with what our patterns break down into and how we will eventually redundantly load those patterns to a threshold of fast, heavy, or long. Essentially we want to look at exercises as conduits to an outcome that we will facilitate an outcome if we do not have Pain, Asymmetry, and Compensation (Reduced ROM or Altered Center of Mass). 

This was an amazing experience, and I am thankful for all those who attended. A couple of observations from UNC’s Strength Staff. 

1. Water quality and coffee setup matters, no one is doing as much and is as dedicated to that as this staff.
   1. Highest quality filtration and osmosis practice standards in the country. 
   2. High quality beans, but they more noticeably had the best in-class caffeine extraction methods of any strength staff in the world. 
2. Be the best at your job.
   1. I felt everyone on staff was both extremely committed and knowledgeable about their role. They asked amazing questions and were incredibly insightful about why they do things. Seeing them in their element and their approach to their jobs was very impressive.
3. Their work ethic, collectively, was extremely impressive. I have seen a lot of staff and their commitment collectively to their athletes and UNC athletics was easily one of the best I have seen.
   1. I say that because it was the end of the semester and all of them were coaching, collaborating, and fighting to improve themselves is not easy. I can tell you firsthand that feeling and was very impressed by their overall approach to their jobs. It makes you think if that is them exhausted and worn down, how much more impressive they would be coming off a break.