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Posted by on in Programming

The role of a strength coach is three fold:  1.) Do No Harm, 2.) Reduce Injury, 3.) Enhance Performance.  With the additional use of several biofeedback markers such as HRV (the state of the autonomic nervous system) and vertical jump (the state of the central nervous system) qualified coaches can more accurately prescribe stress to their respective populations.  There are plenty more markers to utilize, but we use these for convenience/economy in our small and individual groups at DSC.

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Posted by on in Coaching Development

I wish I knew fifteen years ago what I know today.  Not just pertaining to my craft as a Strength Coach, but the valuable life lessons I learned along the way during my career as an athlete!  The importance of realizing inner potential, the necessity of utilizing all resources to their utmost capacity and that “intangibles” are just as important as physical attributes in the journey to success. In fact, the more I look into the process, the more I envision one big assembly line producing specialty vehicles.  The assembly workers (Coaches) ensure that all parts are strategically placed in order for the car (Athlete) to run effectively and efficiently with minimal pit stops.  Each car is different so each worker (Coach) has an important job in the final construction.  Care, concern, and attention to detail are just a few qualities of a good line worker (Coach).  Nobody wants a car that constantly breaks down, is missing an engine or won’t start. 

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Posted by on in Coaching Development

“There is no progress without change, but not all change is progress.”  (Wooden) There have been many advances over the years in the field of strength training: new technology, cutting edge equipment, advanced recovery tools, means, methods, published studies, internet “experts”, technical cuing, progressive motor learning and an ever-changing “ideal” of the perfect program.  With all of these variables, have we forgotten the Coach?  After all who is it that controls them?  Which means, methods, equipment, and recovery need to be used under differing circumstances?  Most importantly, who has the ability to change lives through discipline, motivation and realization of potential? 

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Posted by on in Coaching Development

DSC is pleased to announce the release of our new Athletic Development/Sports Performance video.  This video details our training philosophy, training environment, exercise protocol and coaching style.  We take pride in providing unparalleled strength and conditioning services in a safe, team oriented atmosphere.  We believe in work ethic, attention to detail, commitment, determination and accountability.  Educated, caring Coaches fueled with passion for exercise protocol, make DSC an ideal environment for athletes of all ages.  Welcome to DSC!

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Posted by on in Programming

At Donskov Strength and Conditioning we have the unique opportunity of training athletes of various training ages (Beginner, intermediate and advanced athletes’ populate our programs).  As our business has grown over the years, so too has the number of athletes’ considered intermediate/advanced (4-5 training years) based on experience and years “under the bar”.  With this demographic, comes different programming variables.  No longer can these athletes make gains with progressive overload by simply adding 5 pounds to each side of the bar.  The load needs to fluctuate and “wave” allowing for periods of brief intensity coupled with periods of lighter dosing.  Our waves at DSC are three weeks in length with total volume dropping 40-50% in the final week to “realize gains” and stay fresh.  Here is how a single wave may work:

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