Using Setbacks Effectively

Tiger Mt 12.16.2017 (Erin Roe)-2Setbacks are bound to happen when it comes to sport participation. So many of us are tempted to jump right back in to where we left off without easing back into our training or listening to our bodies. This means we must Stay Focused Through Setbacks as I wrote about in Primitive Optimism last week following a minor car accident where are I was rear ended on the freeway. Needless to say it’s been a challenge to overcome the frustration of this setback. Prior to the accident my  back squat and deadlifts were both strong, but my next gym session (Tuesday after the accident) revealed that I had some recovery work to do which included not going under or lifting the bar.

As you can see from the image, my session included a dowel, foam roller, TRX Suspension Trainer, and two kettle bells. My overall message here is that it is vital that we listen to our bodies and be honest with ourselves about what we’re needing at the time of the session.SISU Session After Accident

Creating a solid program requires applying the principals of strength and conditioning (Overload, Progression, and Specificity) to the needs of the specific athlete. The needs can potentially change day to day, so it is crucial that the practitioner must be flexible with where the athlete is at. This was frustrating for me during this session given that I had to apply this same flexibility to myself.

If we recall the current focus of my training is to increase my ability to maintain forward facing foot position to give me more degrees of rotation either direction for moving my bike underneath me  and me on it in corners and off camber sections. My workout still progressed me from where I was because I worked on lunging mobibility with the dowel (3-points of contact drills), and opening up my posture with the TRX. I overloaded my lunge with a concentric focuse with the kettle bells in a carried position.

Back squat 12.14.2017.JPGBy the end of the week, I was back under the bar at a lighter load which exposed areas that need further attention in my squat. These will be addressed this week with box squats.

You’re always invited to leave questions and comments below. In order for this community to grow, I’ll need your help by sharing this with your other MTB Friends.

If you’re in the greater Seattle area, I strongly encourage you to come by for a visit to talk training and riding at SISU Strength House in Seattle, Washington. Please use the provided contact form to connect, so I can confirm I’ll be there when you stop by.



Published by: Coach DanielH

Daniel Heller is a strength and conditioning coach, working in the field since 2007 where he began as an intern at Hope’s Gym in Monroe, Washington. In 2009, a month after graduating from Bastyr University, Daniel became a Certified Strength and Conditioning Specialist (CSCS) through the National Strength & Conditioning Association (NSCA). Since then, he has served as a strength and conditioning coach in the private sector, helping athletes from youth through college level in ice hockey, figure skating, mountain biking, football, and motocross. He works closely with each athlete’s physical therapists and doctors to ensure safety and performance improvement. In 2013, Daniel received the designation of Registered Strength & Conditioning Coach (RSCC) through the NSCA. On the side Daniel was the exercise physiology, biomechanics, and kinesiology consultant for the Advanced Products Development Team at Oakley Inc. He is the Cofounder and Head Strength & Conditioning Coach at Seattle Institute of Athletic Performance providing Functional Movement Screens, corrective exercises, athletic performance programs, as well as educating athletes and parents on the importance of Long Term Athletic Development (LTAD) and practice of heads up sports. Daniel’s passion for strength and conditioning stems from his days as a competitive ice hockey player and mountain biker, aside from the many recreational sports he participates in. He is the true strength & conditioning coach for competitive youths aiming for long careers as athletes but also the weekend warriors that train during the week to stay safe on the weekends. In 2015, Daniel took a year break from coaching in Seattle, Washington to pursue his dream of acquiring a masters degree. He returned to Seattle in September 2016 with a Masters of Science in Strength & Conditioning from the University of Edinburgh after living in Edinburgh, Scotland for a year. By immersing himself in the cycling community of Scotland, he was inspired to focus his dissertation on competitive cyclists from varying disciplines where he researched a potential method of improving stationary sprint start performance. He is excited to return to coaching mountain biking combining his childhood passion with his academic and applied expertise.

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