Management Systems

A great manager:

  • Creates systems designed to reach a goal

  • Helps put the right people in place to execute the systems

  • Tracks everything along the way to make sure things are moving towards the goal

When it comes to sports training and strength and conditioning we can get so focused on the end result goal as well as the individual workouts and forget about the importance of planning. The creation of the “systems”, the people involved in helping you, as well as the tracking deserves our attention and time.

Weak Links

I played college baseball at a Division III school in Western NY. We didn’t exactly have scouts at our games but, my senior season I hit .410 and I got a few offers to come to some pro tryouts.

If you know anything about professional baseball tryouts, you know that the first thing you do is run the 60 yard dash. My running time wasn’t where it needed to be as a middle infielder. In fact, I didn’t even get a chance to hit or field at any of the tryouts.

Throughout my career I spent a ton of time in the gym. I worked very hard to improve my hitting and fielding skills. Always taking ground balls and hitting off a tee. Every day for years I did this. The one thing I never worked on? Improving my running speed. That one weak link was the defining factor that ended my competitive baseball career.

What is your weak link?

Workouts for Endurance

The following post is a question answered by Frank Dolan from the Nike Training Network on the Nike Training Club App.

Question: What are the best workouts to improve endurance?

Answer: When it comes to training to improve endurance it is important to focus on each workout and how they relate to each other.  If you are a beginner it is important to just get started by increasing intensity and giving yourself enough recovery and rest.  If you are looking for a more detailed plan I would recommend three different types of workouts.  A high intensity interval day (you could use some of the high intensity workout plans on the NTC app), a moderate intensity day (use some of the moderate intensity programs on the NTC app), and then a recovery day which would consist of a mobility routine and possibly a 30-60 minute light intensity training session (like a jog, bike, or swim).  Implementing these changes in intensity will give you the most bang for your buck and make sure you are recovered enough to go hard on your intensity days.

See NTC App: https://apps.apple.com/us/app/nike-training-club/id301521403

An Athletic Body

The following post is a question answered by Frank Dolan from the Nike Training Network on the Nike Training Club App.

Question: How can I build a butt and lose weight at the same time as a beginner

Answer: One of the interesting things about training is that people will typically want an athletic body (developed glutes and low percentage of body fat) but they will train like a marathon runner.  Doing mostly cardiovascular training will help your endurance but rarely get you the body "look" you want.  Follow a training program developed for athletes that includes strength and power exercises.  If you are a beginner, I would recommend the Start Up Plan on the NTC App.  Work your way up to the athlete inspired workouts featured in the app.

See NTC App: https://apps.apple.com/us/app/nike-training-club/id301521403

Gain Strength and Increase Muscle Mass

The following post is a question answered by Frank Dolan from the Nike Training Network on the Nike Training Club App.

Question: Hello there! I am currently training to gain strength to increase muscle mass. My next step would be minimize fat percentage.  What would be the best way to approach it?

Answer: That's great that your current plan is to gain strength and increase muscle mass.  Believe it or not, increasing lean muscle mass is one of the best things you can do to minimize body fat percentage.  The best way to approach this next step in your training plan is to make sure you are measuring body fat percentage.  If you are not measuring (or measuring the wrong thing), you will not know if you are getting results with your program.  I would then recommend you focus in on a supportive nutrition plan for your goals.  You may want to hire a coach to keep you accountable and help you create a plan that will get you moving towards your goal.

See NTC App: https://apps.apple.com/us/app/nike-training-club/id301521403

You Can't Spot Reduce

The following post is a question answered by Frank Dolan from the Nike Training Network on the Nike Training Club App.

Question: What exercises do I really need to do if I wanna get rid of my excess fat (mid-section,back) and lift/tone butt/chest?

Answer: One thing to understand when it comes to body fat loss is that you cannot spot reduce (at least not to a degree that you would be satisfied with from your efforts).  It makes the most sense to train your entire body to increase lean body mass which will in turn help you lose fat system-wide.  You will most likely lose the trouble spots last but you will do it more efficiently with a total body program.  We like to use programs that are athlete inspired like in the Nike Training Club App.  Most athletes have toned bodies in the areas you have mentioned so I think you will be happy with the result.

See NTC App: https://apps.apple.com/us/app/nike-training-club/id301521403

Getting Lean and Fit

The following post is a question answered by Frank Dolan from the Nike Training Network on the Nike Training Club App.

Question: Hi! I am really looking to burn fat all the while toning my body. I don't want to get super ripped, but I want a nice muscle tone after weight loss. What would be the best workout for me?

Answer: I would suggest following the Lean Fit Plan on the Nike Training Club app to help you gain muscle tone and burn body fat.  Training in this way and following a supportive nutrition plan will help you reach your goals.  Just remember that consistency over time will yield the best result possible.  Stay patient and track your progress so that you can be aware of each step towards your goal.

See NTC App: https://apps.apple.com/us/app/nike-training-club/id301521403