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A CURSORY GLANCE AT THE to improved technique, strength, strength exercises the same way
pages of past issues of Strength and motivation. Aside from de- as they would be taught other
and Conditioning Journal reveals signing the appropriate program, sports skills (2, 5). According to
many articles concerned with the the coach must teach and then re- motor learning theory, there are 3
design or effect of various strength inforce good technique. Perfect stages of learning a sport skill: the
and conditioning programs, but a technique in every repetition of novice stage (cognitive phase), the
relative paucity of articles con- every set of every exercise is im- intermediate-level-1 stage (asso-
cerned with the teaching and on- possible, but it should be the goal ciative phase), and the intermedi-
going coaching of the skill of of the strength coach to aspire to ate-level-2 stage (autonomous
strength training exercises. This is develop this behavior. Conse- phase) (2, 5). These stages relate
surprising considering that teach- quently, the strength coach of to how the skill is being formed in
ing and coaching of new exercise novice and intermediate-level ath- the neural system (gradually be-
skills can constitute the vast ma- letes must be concerned with coming a motor schema). There-
jority of a strength coaches time technique teaching and analysis, fore, these stages require 3 slight-
when dealing with high school and behavior (technique) modification, ly different approaches of teaching
younger college-aged athletes. motivation, goal setting, and rein- and coaching.
This article will address some of forcement. This effort ensures per- The length of these stages of
these aspects of the coaching sistently good technique, strength, learning is individual and can
process, including teaching and and motivation in the athlete. range from a few sessions (or even
coaching exercises to novice and sets) to a number of weeks. For ex-
intermediate-level athletes (typical ■ Coaching the Skills of ample, an athlete may be an over-
of high school and younger col- Strength Training Exercises all novice strength training athlete
lege-aged athletes), technical Strength training exercises are with only 3 sessions of weight
analysis and modification, motiva- skills much the same as any sport training experience but may have
tion, goal setting, reinforcement, skill. However, different stages of already progressed to be in inter-
and the overall interaction be- learning have been identified (2, mediate-level-1 stage of learning.
tween these concepts. 5). This means that the methods of By the end of 6 to 8 weeks of train-
Strength training coaches con- teaching to novice and intermedi- ing, an athlete should be in inter-
cern themselves with methods ate-level athletes are somewhat mediate-level-2 stage of learning of
that ensure persistent and consis- different. People learn skills in a the basic exercises. However, if a
tent behaviors in athletes that lead certain way and should be taught new exercise is introduced, then
(technique); and corrective infor- has a habit of letting the chest some during the eccentric phase,
mation if warranted (7). The sim- drop—a mistake that results in and some during the concentric
ple praise is a reward for the ath- the hips not being pushed through phase. Thus, between or during
lete’s effort. The positive technique during the concentric portion of every repetition, the coach can
reinforcer encourages the athlete’s the lift—could be: “Good. Strong. provide a verbal reinforcer of what
correct use of good technique, and Chest up and hips through more.” the athlete is to do regarding tech-
the corrective reinforcer is used to The cues could even be shortened nique.
modify an incorrect aspect of per- to “Good. Strong. Chest up.” Table 4 contains an example
formance. After the completion of A certain understanding be- of the verbal reinforcers for an en-
the entire set, a more detailed tween the athlete and the coach tire set of squats for a latter-stage
analysis can be given to the ath- must exist that underlies the suc- intermediate-level athlete who is
lete while the sensation of the lift cess of the use of cues or key in a high state of arousal to lift a
in still clear in the athletes mind words. The coach must explain very heavy weight. Note that the
(7). that if the word chest is said as a coach provides less information
Extensive verbal reinforce- corrective reinforcer, it means the during the set as compared to
ment is most appropriate for athlete has made a slight mistake after the set for the latter-stage in-
novice resistance trainers follow- in technique related to the chest termediate athlete (7). This is be-
ing a set. Extensive information position. After hearing the word cause the athlete is better able to
cannot be effectively processed chest, the athlete should keep the modify the behavior of the rep with
when the higher cortical centers chest up. just 1 or 2 key words or cues. Be-
are in the high state of arousal The corrective behavior exhib- cause of their greater control over
needed to lift heavy weights (7). ited by the athlete in response to the motor skill, these technical
Detailed verbal reinforcement is this cue may be to automatically changes occur at the low-level
best given at the end of a set, lift the chest higher and take a controller (4) of the neural system,
when the athlete can fully concen- deeper breath before the ensuing leaving the higher cortical level to
trate on the information. repetition. Consequently, the in- think of invoking them (5). The
The verbal reinforcers for inter- correct behavior (technical flaw) cognitive centers of the higher
mediates must be concise. The will be corrected by invoking this level controller (i.e., brain and
coach uses cues or key words that response. supraspinal centers) are reserved
equate to certain behaviors. That Table 3 contains a number of for generating the high levels of
is, 1 key word means the athlete key words and technique cues arousal necessary to lift heavy
should invoke a certain behavior or that are useful for coaching the loads (4, 8).
technical refinement during lifting. novice to low intermediate stages Therefore, the use of verbal re-
Two or 3 cues also allow the ath- of technical development. These inforcement is critical to the ongo-
lete to focus his or her attention cues have been developed through ing process of perfecting and mod-
and not be distracted by irrelevant my experience with novice and in- ifying technique. The 3 parts
information or stimuli (3, 6, 7). termediate-level athletes. Some should be simple praise, positive
For example, coaching the cues are most appropriate during reinforcer, and corrective rein-
squat with an intermediate who the set-up phase of a repetition, forcer. For novices, they may be
While Setting Up
“Come on. Tight and strong, chest up, hips pushed through.”
delivered by a coach after a set. individual, and learn when and ified to keep pace with the ath-
For athletes in the second stage of how to deliver them (7). lete’s progress. Achieving goals
learning, the cues can be given motivates athletes and reinforces
after each repetition and after the ■ Conclusion the benefits of the entire training
set. More advanced athletes who process.
display good control over tech- A primary role of the strength Reinforcement methods may
nique can be provided with correc- coach is to teach strength exercise also be used to solidify good as-
tive reinforcers during a repetition skills to novice and intermediate- pects of technique and to modify
so that they may immediately level athletes and to ensure those technical flaws. The 3-part positive
modify that repetition. As athletes athletes consistently display good verbal reinforcement system, pro-
become more advanced, they re- technique in those exercises. This vided during or after a set, has
quire less information to correct a is initially accomplished by follow- proven to be a most effective
flaw in technique. It is important ing the basic tenants of motor skill means of reinforcing correct tech-
not to overload an athlete with in- learning and motor control. In the nical behavior and modifying in-
formation when they are attempt- 3-stage process, teaching methods correct technical behaviors. ▲
ing to concentrate on lifting heavy are slightly modified for each stage
loads (7, 8). For this reason, when of learning through which the ath-
lete progresses. The basic strength ■ References
coaching advanced athletes that
are lifting heavy loads, use only 1 exercises generally entail basic 1. Baker, D. Designing, imple-
to 3 simple words. These words skills and are most appropriate ex- menting, and coaching
should imply much more to the ercises for novices. Complex strength training programs
advanced athlete (7, 8). Do not dis- strength skills are not warranted for beginner and intermediate
tract the more advanced athlete’s for novice athletes. level athletes. Part 1: Design-
focus with a steady stream of friv- Motivation is based on goal ing the program. Strength
olous words; they need to center setting and reinforcement. Goals Conditioning Coach. 5(3):11–
their attention (3, 6–8). Learn for the athlete need to be specific, 20. 1998.
what key words work best for each challenging, and continually mod- 2. Beginning coaching. In: Level