2018 NSCA Coaches Conference

Coaches Conference 2018 t-shirt

I’m here at the 2018 National Strength & Conditioning Association Coaches Conference in Charlotte, North Carolina. Highlighting meaningful connections. I’ll be discussing how it all pertains to mountain biking for strength & conditioning, my training, and mountain bike performance. As we approach the 2018 season, it’s important to make sure we have as much information as we can to help us train for our sport.

**This is going to be a living document. I am going to share it now, but know that it will be evolving. I will also be refencing back to it in future posts as well. If there are any specific areas, that you’d like me to address please use the contact form at the bottom of the page.

Shawn Jenkins, MS, ATC, CSCS – Strength & Conditioning Coach: Much More than sets and Reps

We see our athletes at their highs and lows

We change lives

We have an impact in and out sport

Sharing myself with my athletes

Coaching the sport coaches on how to coach an athlete to get the best out of them.

Setting the groundwork to make connections

Invite my athletes to participate in activitiese I enjoy (in this case mountain biking and/or lifting).

Making observations

This role is not about me

Ron McKeefery, MA, CSCS, RSCC*D – Bridge the Gap Practical: Conditioning Program Design Workshop

Warm-up for conditioning follows the goals of the sport coach

Each warm-up exercise is an assessment of how the athletes are moving on that day. Another words, every exercise tells a story. What should a warm-up for a ride tell me? What’s the goal of the ride? Is it a skill acquisition ride, a conditioning ride…How am I categorizing ride type?

Making the connection between field training speed, agility, and explosive power to similar aspects on a bike. How do we make them transferable? How do we do this on a bike?

Warm-up, Stretch, Technique

Agility for riding. What’s involved? Cones, hurdles, trials. Go beyond the basics of turn. Create an environment where it’s safe to make mistakes.

Brad DeWeese, EdD, MHS, CSCS, *D, NSCA-CPT, *D – Bridging the Gap Practical: Programming Tactics for Speed/Power Athletes Training Toward the 2018 Games

Rate of force development. coming out of turns and off the start.

Sprinting is a reaction at least when it is on foot. On a bike it’s a learned skill. We can’t rely on the stretch shortening cycle.

Self selection and transfer – gear ratio selection. Increase in strength = high gear. Start with a higher top speed. Faster acceleration

Tempo – sustained climbing in a lower gear. Less energy expenditure.

Gerard Mock – ABC Skips

Connects to MTB – technique, and cassette gearing selection

Remove componenets to teach specifics that are not being grasped.

Quality repititions

Sprinting is neurologic fatigue – diminishing technique.

Jim Davis, MEd, MA, USAW – Character by Design: Research Based Methods for Behavior Change

The Good Athlete Project


Purpose – Athlete, Education

Know your why

We are working with Purpose

Character by Design

What do they (athletes) want? Open honesty

Identify my mission

Parent involvement and/or participation is not parent disurption

Feedback loops/grading

“You cannot get big unless your core is rock solid” – Jim Davis

Frame work to high order performance


language, communication, receptiveness

Eat (Nutrition) Move (Exercise) Sleep (Rest)

Morality & Mindfulness

Levels of Motiviation

-1 – Moving in a negative direction

0 – Unmotivated

1 – Move towards a positive direction

2 – Actionable steps

3 – Actionable steps with support

4 – Actionable steps with suppor and understanding

5 – Internalized process of motivation

Joe Kenn, MA, CSCS, *D, RSCC, *E – So You Want to Be a Strength Coach (Keys to a Prosperous Career)

Things you –

  • Control
  • Manage
  • Develop


1 – Attitude – being an example by controlling your actions

2 – Preparation – being off the script (OTS), educate, learn, be effective, communicate.

3- Effort – joyful, high energy. Energy in things we like. Fulfillment comes from effort. Care! Attitude, Effort, & Relationship. Preparation = Attitude + Effort. Control your inner ape

Coach Kenn says watch The Devil Wears Prada


4 – Role, chameleon, law of the niche, law of the catalyst, always be professional, expectations


5 – Base fundamentals – why, mantra, aspiration. This profession is not about me. It is about those who came before me. And those who will come after me.

6 – Successful vs. Significant. Base fundamentals. Mission (culture & vision): Performance, production, protection, preparation. Who are you? Teaching. Methods/Systems, Sports performance culture. Free nuggets.

“Learn how to coach.” – Coach Kenn

Challenge – What will you do when you get off the cushion?

Cal Dietz, CSCS – Programming for Training the High School Multi-Sport Athlete

Ankle mobility  → Strength → Power & Control connection

Triphasic: Eccentric → Isometric → Concentric

My connection to MTB: Upper body stretch shortening cycle (SSC). Lower body – Pedaling is non-SSC, but descending requires SSC to respond to ground reaction forces. Suspension plays a key role.

6 weeks

Wks 1&2: Eccentric 6:0:0:0

Wsk 3&4: Isometric 0:3:0:0

Wks 5&6: Concentric 0:0:0:0

We cause stress to initiate adaptation

Lift Heavy → Speed

French contrast method

High quality training

Skill is key: everything is skill

Cluster sets: singles, potentiation clusters

Lactate retention method

Adaptation over performance

John Garrish, MS, CSCS, RSCC – Social Media and High School Athletes

Social learning theory

The positives from social media are plentiful if we stick to a set a rules.

I obviously didn’t take a lot of notes during this presentation, but the nuggets were present in almost every sentence. That made it quite challenging to keep up! More to come on this topic for sure!

Ashley Jones, MSc, CSCS, RSCC, *E – What Works: Based in Science, Grounded in Reality

Addressing concerns, technique, load over time

There was a lot to go into with Coach Jones.

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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