Good morning. A strength coach shares the roadmap from intern to GA, we dive deeper into last week's speed reserve piece, and Norway's Winter Olympic dominance might come down to activity diversity. Let's get into it...
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⚡️ You Can't Build RSA by Repeating Sprints
If you liked last week's feature from Elon Sports Performance on speed reserve, you'll like this follow up from Nick DiMarco.
He breaks down repeat sprint ability: RSA = alactic output + aerobic recovery ability. The problem? Most programs only focus on the first half. True repeat sprint sessions (max effort, short rest) shift glycolytic by rep 3-4—too intense to build aerobic capacity, too fatigued to build speed. DiMarco's approach: raise the ceiling (speed) and raise the floor (aerobic capacity) before layering density. Early off-season uses high-low vertical integration: 2 high CNS speed days + 1-2 extensive tempo days. You don't build RSA by repeating sprints—you build it by developing both systems simultaneously. Read More
🎓 How to Go From Intern to Graduate Assistant in S&C
Mike Brown shares his path from intern to GA with one core message: chase coaching reps, not logos. The flashy internships often have you setting up equipment and breaking down sessions—not actually coaching.
Brown looked for sites that required a coaching video in the application to ensure hands-on experience. He committed 15-20 hours per week while being a full-time student at Temple, finding 3-5 hours daily to get coaching reps. His advice: reflection is the most underrated tool. At the end of his internship, he went over a SWOT analysis with his mentors. That honest feedback was invaluable. Find mentors who will tell you the truth so you avoid making the same mistakes twice. Read More
🇳🇴 Norway's Olympic Dominance: The Activity Data
Alistair Brownlee analyzed fitness tracker data across Europe to explain Norway's Winter Olympic performance: 41 total medals (18 gold), the most golds ever at a single Games. With a population of 5.65 million, that's 0.73 medals per 100,000 people vs. the US's 0.009 per 100,000.
The data shows Norwegians average 512 minutes of activity per month—39% more than UK, Germany, France, Austria, and Italy. They log 183 minutes on walking/hiking (64% more) and 29 minutes on cross-country skiing (20x+ more). Activity diversity is highest at 3.39 types per user vs. UK's 1.53. The takeaway: multi-sport participation, delayed specialization, and fun-first training might be the secret. Read More
Assistant Director of Athletic Performance - Football
University of Minnesota | view
Athletics Performance Coach
Assistant S&C Coach
University of Arizona | view
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