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• ESPE 425• Biomechanics
• Michael Boyle• www.strengthcoach.com
• ESPE 425• Biomechanics
• Michael Boyle• www.strengthcoach.com
WarningWarning
• I am not a biomechanist• Please challenge me if I screw up terminology etc.
• My objective is to provide “real world” tie in.
• I am not a biomechanist• Please challenge me if I screw up terminology etc.
• My objective is to provide “real world” tie in.
Self ImprovementSelf Improvement
• Brian Tracey- Million Dollar Habits
• Read every day• Learn from experts- attend seminars, invest in yourself
• Listen to audiotapes- if you want to kill time, work it to death
• Brian Tracey- Million Dollar Habits
• Read every day• Learn from experts- attend seminars, invest in yourself
• Listen to audiotapes- if you want to kill time, work it to death
Suggested ReadingsSuggested Readings• Motivational• Carnagie- “How to Win Friends and Influence
People”• Covey- “ Seven Habits of Highly Effective People”• Tracey- “Million Dollar Habits”• Professional• Sahrmann- Diagnosis and Treatment of Movement
Impairment Syndromes• Meyers- Anatomy Trains• McGill- Low Back Disorders• Francis- Training for Speed• Christian Thibeadeau- Black Book of Training
Secrets, Theory and Application of Modern Strength and Power Methods
• Motivational• Carnagie- “How to Win Friends and Influence
People”• Covey- “ Seven Habits of Highly Effective People”• Tracey- “Million Dollar Habits”• Professional• Sahrmann- Diagnosis and Treatment of Movement
Impairment Syndromes• Meyers- Anatomy Trains• McGill- Low Back Disorders• Francis- Training for Speed• Christian Thibeadeau- Black Book of Training
Secrets, Theory and Application of Modern Strength and Power Methods
What Really is Functional Training?
What Really is Functional Training?
• Function is purpose. When we ask what an items “function” is , we want to know it’s purpose.
• Think of functional training as purposeful training.
• Functional training is literally training muscles based on their function!
• From a scientific perspective it is “the application of functional anatomy to training”
• Function is purpose. When we ask what an items “function” is , we want to know it’s purpose.
• Think of functional training as purposeful training.
• Functional training is literally training muscles based on their function!
• From a scientific perspective it is “the application of functional anatomy to training”
Movements, Not Muscle Groups
Movements, Not Muscle Groups
• Forget bodypart divisions- chest and back etc.
• Think of movement action, not muscle group
• Learn basic anatomy• Learn true functional anatomy, it will change the way you think.
• Forget bodypart divisions- chest and back etc.
• Think of movement action, not muscle group
• Learn basic anatomy• Learn true functional anatomy, it will change the way you think.
PAY ATTENTION TO ANATOMY
PAY ATTENTION TO ANATOMY
• If you don’t get this nothing else makes sense.
• If you didn’t pay attention, go back and study
• If you don’t get this nothing else makes sense.
• If you didn’t pay attention, go back and study
The BasicsThe Basics• Ligament- bone to bone, noncontractile, slow to heal, slow to adapt,
• Ligaments provide joint stability and proprioceptive input ( where the joint is in space)
• Made up of varying degrees of collagen ( tensile strength) and elastin (flexibility and recoil)
• Innervated by nervous system
• Ligament- bone to bone, noncontractile, slow to heal, slow to adapt,
• Ligaments provide joint stability and proprioceptive input ( where the joint is in space)
• Made up of varying degrees of collagen ( tensile strength) and elastin (flexibility and recoil)
• Innervated by nervous system
MusclesMuscles
• Think of muscles as elastics or springs that connect bone to bone
• Muscles move or stabilize bones• Unlike ligaments muscles have the ability to lengthen and shorten
• Tendon connects muscle to bone• Tendons are the anchors for contraction and also have poor blood supply and heal slowly
• Think of muscles as elastics or springs that connect bone to bone
• Muscles move or stabilize bones• Unlike ligaments muscles have the ability to lengthen and shorten
• Tendon connects muscle to bone• Tendons are the anchors for contraction and also have poor blood supply and heal slowly
Muscle Fiber TypesMuscle Fiber Types
• Type 1- Slow Twitch, smaller, produce less force, more mitochondria, slower to fatigue
• Type 2- Fast twitch, opposite of above in all regards
• Type 1- Slow Twitch, smaller, produce less force, more mitochondria, slower to fatigue
• Type 2- Fast twitch, opposite of above in all regards
Types of Muscle Contraction
Types of Muscle Contraction
• Concentric- shortens• Eccentric- lengthens• Isometric- static, no change in length
• Curl example
• Concentric- shortens• Eccentric- lengthens• Isometric- static, no change in length
• Curl example
Time Under TensionTime Under Tension• The length of a set =TUT• Set is a group of repetitions• A rep is expressed by tempo• Tempo is described by three numbers
• - Eccentric ( lengthen)• - Pause ( isometric)• - Concentric ( shorten)• Time under tension is the time it takes to complete a set
• The length of a set =TUT• Set is a group of repetitions• A rep is expressed by tempo• Tempo is described by three numbers
• - Eccentric ( lengthen)• - Pause ( isometric)• - Concentric ( shorten)• Time under tension is the time it takes to complete a set
ResponseResponse
• Muscle response is a function of time under tension ( tempo-rep, TUT-set)
• For size ( hypertrophy) TUT must be 30-70 sec
• For strength less than 1-20 sec.
• Muscle response is a function of time under tension ( tempo-rep, TUT-set)
• For size ( hypertrophy) TUT must be 30-70 sec
• For strength less than 1-20 sec.
Length TensionLength Tension
• Length tension relationship• There is an optimum length at which a muscle can produce it’s greatest force.
• A muscle must be lengthened to be able to shorten effectively
• Max force is at normal length• Hamstring example
• Length tension relationship• There is an optimum length at which a muscle can produce it’s greatest force.
• A muscle must be lengthened to be able to shorten effectively
• Max force is at normal length• Hamstring example
VelocityVelocity
• Velocity is displacement/ time• Acceleration is change in velocity• Sport is about acceleration not velocity
• Sprints measure acceleration, not speed
• 4.5 forty? Is that velocity? 40 yds in 4.5 sec. Velocity is 8,8 yds/sec
• Displacement is 40 yds
• Velocity is displacement/ time• Acceleration is change in velocity• Sport is about acceleration not velocity
• Sprints measure acceleration, not speed
• 4.5 forty? Is that velocity? 40 yds in 4.5 sec. Velocity is 8,8 yds/sec
• Displacement is 40 yds
Force Velocity CurveForce Velocity Curve• Muscle has an inherent capacity to adjust force to match load. This is what separates it from simple elastic contractions. ( Edman in Komi p 105)
• Max load= minimal velocity-- (strength)
• Minimal Load= high velocity- (power)
• Training must be at various loads and speeds
• Muscle has an inherent capacity to adjust force to match load. This is what separates it from simple elastic contractions. ( Edman in Komi p 105)
• Max load= minimal velocity-- (strength)
• Minimal Load= high velocity- (power)
• Training must be at various loads and speeds
Stretch Shortening Cycle
Stretch Shortening Cycle
• Finger Trick?• Muscle has elasticity but, not “simple elasticity”
• SSC= the natural combination of eccentric lengthening progressing into concentric shortening
• Plyometrics are intended to facilitate this process ( incorporating Force Velocity)
• Finger Trick?• Muscle has elasticity but, not “simple elasticity”
• SSC= the natural combination of eccentric lengthening progressing into concentric shortening
• Plyometrics are intended to facilitate this process ( incorporating Force Velocity)
What Are Plyometrics?What Are Plyometrics?
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Eccentric to Concentric Switching
Eccentric to Concentric Switching
• Plyometrics are designed to use the stretch shortening cycle to effect the force velocity curve.
• In other words, they teach you to move heavier loads faster.
• Plyometrics are designed to use the stretch shortening cycle to effect the force velocity curve.
• In other words, they teach you to move heavier loads faster.
Total Body PowerTotal Body Power
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Core PowerCore Power
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Upper Body PowerUpper Body Power
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Movement Classifications- Hip
Ext
Movement Classifications- Hip
Ext
• Agonist- prime mover ( Glute Max)
• Synergist- assist prime mover ( Hamstrings)
• Stabilizer- support or stabilize while the prime mover works ( Core)
• Neutralizer- counteract unwanted motion (Glute med, aqdductors)
• Agonist- prime mover ( Glute Max)
• Synergist- assist prime mover ( Hamstrings)
• Stabilizer- support or stabilize while the prime mover works ( Core)
• Neutralizer- counteract unwanted motion (Glute med, aqdductors)
Descriptive Anatomical Terms
Descriptive Anatomical Terms
• Medial- toward the midline• Lateral- away from the midline
• Contralateral- opposite side• Ipsilateral- same side
• Distal- away from the center• Proximal- nearer the center
• Medial- toward the midline• Lateral- away from the midline
• Contralateral- opposite side• Ipsilateral- same side
• Distal- away from the center• Proximal- nearer the center
Movement DescriptionsMovement Descriptions• Adduction- toward the midline• Adbuction- away from the midline
• Flexion- decreases a joint angle• Extension- increases a joint angle
• Internal Rotation- rotates toward the midline
• External Rotation- rotates away from the midline
• Adduction- toward the midline• Adbuction- away from the midline
• Flexion- decreases a joint angle• Extension- increases a joint angle
• Internal Rotation- rotates toward the midline
• External Rotation- rotates away from the midline
Planes of MotionPlanes of Motion
• 1- Frontal• 2- Sagittal• 3- Transverse
• 1- Frontal• 2- Sagittal• 3- Transverse
Three Planes of MotionThree Planes of Motion
• Sagittal- divides into R+L halves, most conventional training occurs in the sagittal plane
• Frontal- divides the body into front and back halves, sidebending occurs in this plane
• Transverse- divides the body into top and bottom halves, rotation
• Sagittal- divides into R+L halves, most conventional training occurs in the sagittal plane
• Frontal- divides the body into front and back halves, sidebending occurs in this plane
• Transverse- divides the body into top and bottom halves, rotation
FrontalFrontal
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SagittalSagittal
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TransverseTransverse
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Lateral Sub-SystemLateral Sub-System
• Muscles• Gluteus Medius• TFL• Adductor Complex• Quadratus Lumborum
• Function• Frontal Plane stabilization
• Muscles• Gluteus Medius• TFL• Adductor Complex• Quadratus Lumborum
• Function• Frontal Plane stabilization
Gluteus MediusGluteus Medius
• The key to hip stability ( and hip stability is knee stability)
• The key to knee pain? Dysfunction at the hip manifests itself at the knee
• Rope analogy
• The key to hip stability ( and hip stability is knee stability)
• The key to knee pain? Dysfunction at the hip manifests itself at the knee
• Rope analogy
Deep Longitudinal Sub-System
Deep Longitudinal Sub-System
• Muscles• Peroneals• Biceps Femoris• Sacrotuberous Ligament• Erector Spinae
• Function• Force Transmission• Force Production
• Muscles• Peroneals• Biceps Femoris• Sacrotuberous Ligament• Erector Spinae
• Function• Force Transmission• Force Production
Posterior Oblique Sub-System
Posterior Oblique Sub-System
• Works synergistically w/ DLSS• Muscles
• Latissimus Dorsi• Gluteus Maximus• Thoracolumbar Fascia
• Function• Transverse plane stabilization to the LPHC (SI Joint)
• Works synergistically w/ DLSS• Muscles
• Latissimus Dorsi• Gluteus Maximus• Thoracolumbar Fascia
• Function• Transverse plane stabilization to the LPHC (SI Joint)
Functional AnatomyAnterior
Functional AnatomyAnterior
• Abdominals• Rectus abdominus• External oblique- outermost layer (external) creates pos. tilt/ prevents ant. tilt
• Internal oblique ( 2nd layer, has thoraco-lumbar insertion/ origin) responsible for flexion of upper half ( upper abs?)
• -Transverse abdominus( deepest layer, also has thoracolumbar insertion) antiflexion effect, nature’s weight belt
• Abdominals• Rectus abdominus• External oblique- outermost layer (external) creates pos. tilt/ prevents ant. tilt
• Internal oblique ( 2nd layer, has thoraco-lumbar insertion/ origin) responsible for flexion of upper half ( upper abs?)
• -Transverse abdominus( deepest layer, also has thoracolumbar insertion) antiflexion effect, nature’s weight belt
Functional AnatomyTrunk
Functional AnatomyTrunk
• Pelvic Floor• Pelvic Floor
Functional Anatomy-Posterior
Functional Anatomy-Posterior
• Deep Spinal Muscles• Multifidus• Rotatores-key rot. stab
• Interspinalis• Intertransversarii
• Deep Spinal Muscles• Multifidus• Rotatores-key rot. stab
• Interspinalis• Intertransversarii
Functional AnatomyTrunk/ Hip
Functional AnatomyTrunk/ Hip
• Iliopsoas• Iliacus• Psoas major • Psoas minor• ( can be weak and tight, Sahrmann isometrics)
• Iliopsoas• Iliacus• Psoas major • Psoas minor• ( can be weak and tight, Sahrmann isometrics)
Functional Anatomy-HipFunctional Anatomy-Hip
• Iliacus• Adductor Magnus• Adductor Brevis• Adductor Longus• Gracilis• Pectineus• Effects pelvic stability
• Iliacus• Adductor Magnus• Adductor Brevis• Adductor Longus• Gracilis• Pectineus• Effects pelvic stability
Motor LearningMotor Learning
• Incompetent- you don’t know how to do something
• Concious Incompetent- you have been taught but can’t yet execute
• Competent
• Incompetent- you don’t know how to do something
• Concious Incompetent- you have been taught but can’t yet execute
• Competent
Kinetic Chain FunctionKinetic Chain Function
• Pronation= flexion, eccentric deceleration, landing
• Supination= extension, acceleration, push-off
• Pronation= flexion, eccentric deceleration, landing
• Supination= extension, acceleration, push-off
Muscle ActionsMuscle Actions
• Eccentric- lengthen, absorb, decelerate
• Concentric- shorten, produce, accelerate
• Isometric- no motion, stabilize, transition
• Eccentric- lengthen, absorb, decelerate
• Concentric- shorten, produce, accelerate
• Isometric- no motion, stabilize, transition
Eccentric to Concentric
Eccentric to Concentric
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Eccentric to IsometricEccentric to Isometric
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GravityGravity
• A constant downward directed force. Creates eccentric demand.
• Consider gravity to be a constant obstacle to be overcome, “the enemy” in a way”.
• On earth, gravity equals weight• Gravity is a problem, as is the acceleration due to gravity
• A constant downward directed force. Creates eccentric demand.
• Consider gravity to be a constant obstacle to be overcome, “the enemy” in a way”.
• On earth, gravity equals weight• Gravity is a problem, as is the acceleration due to gravity
Gravity AddedGravity Added
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Newton’s First LawNewton’s First Law
• A body at rest remains at rest.• Inertia• Why are linemen big?• Heavy= Greater Inertia= Greater gravitational attraction to the earth
• Why is this a problem?• Strength to BW ratio
• A body at rest remains at rest.• Inertia• Why are linemen big?• Heavy= Greater Inertia= Greater gravitational attraction to the earth
• Why is this a problem?• Strength to BW ratio
Inertia Creates Problems
Inertia Creates Problems
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Evolution of ManEvolution of Man
Gravity can win the battle- work antigravity muscles
Measuring GravityMeasuring Gravity
MomentumMomentum
• Momentum = Mass X Velocity
• “How big is it ( mass) times how fast it is moving ( velocity)= momentum
• Ex- Med Ball Throw and catch
• Momentum = Mass X Velocity
• “How big is it ( mass) times how fast it is moving ( velocity)= momentum
• Ex- Med Ball Throw and catch
Newton’s Second LawNewton’s Second Law
• F=MA• Force equals mass times acceleration
• In strength training we often work on M not on A
• F=MA• Force equals mass times acceleration
• In strength training we often work on M not on A
F=MA F=MA
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Newton’s Third LawNewton’s Third Law
• For every action there is an an equal and opposite reaction
• This is the key to strength training. Increased strength yields increased ground reaction force
• For every action there is an an equal and opposite reaction
• This is the key to strength training. Increased strength yields increased ground reaction force
StrengthStrength
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PowerPowerQuickTime™ and a
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Ground Reaction Force Ground Reaction Force
• The effect of action- reaction on the body.
• Every step you take is subject to gravity (how much you weigh) and momentum ( how fast you are moving).
• Ground reaction forces move up the chain and cause all our injury problems.
• The effect of action- reaction on the body.
• Every step you take is subject to gravity (how much you weigh) and momentum ( how fast you are moving).
• Ground reaction forces move up the chain and cause all our injury problems.
ExamplesExamples
• Walking 1-1.5 x’s BW
• Running 2-5 x’s BW
• Jumping 4-11 x’s BW
• In jumping 1 leg must with stand 800- 2200 lbs ( 200 lb ex.)
• Walking 1-1.5 x’s BW
• Running 2-5 x’s BW
• Jumping 4-11 x’s BW
• In jumping 1 leg must with stand 800- 2200 lbs ( 200 lb ex.)
Probably 11 x’sProbably 11 x’s
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The Evolution of Training
The Evolution of Training
• Initially we were:• Strength Coaches• Then we became:• Strength and Conditioning Coaches
• Now we see ourselves as:• Performance Enhancement/ Injury Reduction Specialists
• Initially we were:• Strength Coaches• Then we became:• Strength and Conditioning Coaches
• Now we see ourselves as:• Performance Enhancement/ Injury Reduction Specialists
The Evolution of Training
The Evolution of Training
• Training generally was done by copying other sports
• Track• Bodybuilding• Powerlifting ( actually strength?)
• Olympic Lifting
• Training generally was done by copying other sports
• Track• Bodybuilding• Powerlifting ( actually strength?)
• Olympic Lifting
The Final StageThe Final Stage
• The interrelationship of all the previous areas with the fields of:
• Physical Therapy• Athletic Training
• The interrelationship of all the previous areas with the fields of:
• Physical Therapy• Athletic Training
Functional TrainingFunctional Training
• The connection of functional anatomy to training.
• Training based on science not on history.
• The connection of functional anatomy to training.
• Training based on science not on history.
Gym Foolishness!Gym Foolishness!
• Stairmaster w/ hands on• Treadmill holding on• Machines for safety?• Safe training for elders?• No weight training for kids?
• Stairmaster w/ hands on• Treadmill holding on• Machines for safety?• Safe training for elders?• No weight training for kids?
The Best PrescriptionThe Best Prescription
• Strength Training to improve posture and increase growth hormone output naturally
• Anaerobic training to train the heart. You need to progress to intervals
• Strength Training to improve posture and increase growth hormone output naturally
• Anaerobic training to train the heart. You need to progress to intervals
Strength Training to Improve PostureStrength Training to Improve Posture
• 1) TA and Multifidus work for lumbar curve
• 2) Scapulo-thoracic control for thoracic curve
• 3) Decrease pressing. Working the mirror muscles may actually speed up the postural distortion of old age by rounding the shoulders forward
• 4) Lower Body work to develop the glutes, another muscle that disappears with age
• 1) TA and Multifidus work for lumbar curve
• 2) Scapulo-thoracic control for thoracic curve
• 3) Decrease pressing. Working the mirror muscles may actually speed up the postural distortion of old age by rounding the shoulders forward
• 4) Lower Body work to develop the glutes, another muscle that disappears with age
KeysKeys
• Balance pushing and pulling. Make sure you chin and row.
• Work standing. This is key. You must be able to function upright.
• Balance pushing and pulling. Make sure you chin and row.
• Work standing. This is key. You must be able to function upright.
What is an Addanasstomy?What is an
Addanasstomy?
• This is the key operation in personal training!
• This operation reverses the effects of gluteal amnesia
• My mission is to get glutes off of milk cartons and back into pants!
• This is the key operation in personal training!
• This operation reverses the effects of gluteal amnesia
• My mission is to get glutes off of milk cartons and back into pants!
Gluteal Amnesia?Gluteal Amnesia?
Interval Training and Anaerobic Training
Interval Training and Anaerobic Training
• Is it dangerous?• Spinning is completely unregulated anaerobic interval training.
• How many spinning related deaths have you heard of?
• You need to develop an aerobic base in your fitness clients but, you must progress to intervals.
• Is it dangerous?• Spinning is completely unregulated anaerobic interval training.
• How many spinning related deaths have you heard of?
• You need to develop an aerobic base in your fitness clients but, you must progress to intervals.
Progressing to Intervals?Progressing to Intervals?
• Metabolic Testing?• Estimated AT’s• HR Monitors!
• Metabolic Testing?• Estimated AT’s• HR Monitors!
StretchingStretching
• Not as useful without strengthening
• Stretch what’s tight ( psoas, lateral hamstring, erectors)
• Strengthen what’s weak (( glutes (med and max), deep abdominals,
• Not as useful without strengthening
• Stretch what’s tight ( psoas, lateral hamstring, erectors)
• Strengthen what’s weak (( glutes (med and max), deep abdominals,
Squatting to 90?Squatting to 90?
Box SquatsBox Squats
Progressing to Standing
Progressing to Standing
• Standing exercise is the ideal but, how do we get there?
• The elderly enter long term care for one of two reasons.
• They can no longer stand from the toilet ( lack of leg strength)
• They can no longer wipe ( lack of trunk rotation)
• Standing exercise is the ideal but, how do we get there?
• The elderly enter long term care for one of two reasons.
• They can no longer stand from the toilet ( lack of leg strength)
• They can no longer wipe ( lack of trunk rotation)
Pilates ReformerPilates Reformer
Total GymTotal Gym
Single Leg TrainingSingle Leg Training
• This should be the longterm goal
• This may not be realistic with elders but we can always hope.
• This should be the longterm goal
• This may not be realistic with elders but we can always hope.
1 Leg Pause Squats1 Leg Pause Squats
Hip ExtensionHip Extension
• Instability progressions• BOSU- unstable +elevated but not moving?
• Peanut- 1 plane of instability
• Stability Ball- multiplanar
• Instability progressions• BOSU- unstable +elevated but not moving?
• Peanut- 1 plane of instability
• Stability Ball- multiplanar
Hip Extension Progression
Hip Extension Progression
Total Gym- Progressive Squatting, Pushing and
Pulling
Total Gym- Progressive Squatting, Pushing and
Pulling
Progressive Push-ups- Finally a Good Use for
a Machine
Progressive Push-ups- Finally a Good Use for
a Machine
UnStable Surface Training- The Next
Frontier
UnStable Surface Training- The Next
Frontier
• Core Board Applications• Ball Pushup, Core Board Rotational
• 1 Leg Squat w/ Roller, Airex• 1 Leg SLDL• Inverted Row w/ Ball• Stability Ball Complex
• Core Board Applications• Ball Pushup, Core Board Rotational
• 1 Leg Squat w/ Roller, Airex• 1 Leg SLDL• Inverted Row w/ Ball• Stability Ball Complex
Unstable Ideas- SimpleUnstable Ideas- Simple
ComplexComplex
Unstable Horizontal Press
Unstable Horizontal Press
ComplexComplex
21 Indispensable Qualities of a Leader-
John C. Maxwell
21 Indispensable Qualities of a Leader-
John C. Maxwell
• “ Learn in your area of strength. Read 6-12 books a year on leadership or your field of specialization. Continuing to learn in an area where you are already an expert prevents you from becoming jaded and un-teachable.”
• “ Learn in your area of strength. Read 6-12 books a year on leadership or your field of specialization. Continuing to learn in an area where you are already an expert prevents you from becoming jaded and un-teachable.”
Thanks- TSI, Perform Better, Athletes’
Performance, Adidas, NES, Keiser
Thanks- TSI, Perform Better, Athletes’
Performance, Adidas, NES, Keiser
Upcoming SeminarsUpcoming Seminars
• Nov 5-6 Boston, Ma• Go to www.neseminars.com
• Nov 5-6 Boston, Ma• Go to www.neseminars.com