News and Information


The ACC Edge - Superior Coaching & Evaluation Techniques

How We Coach Superior Power Improvement

The world of sport conditioning has been growing significantly over the last 3 years. This is evident by the number of sport specific training programs available to athletes both young and old. It can be hard to differentiate between those programs developed by qualified professionals versus people who try to train athletes with no real background or a solid knowledge-based approach. One question that is typically raised by athletes investigating their training options is: How do programs set themselves apart from others when they all seem to be so similar in what they are promoting?

There are two very important traits any sports conditioning program should have. The first being a solid, periodized program built upon scientific progressions and the second important factor is proper technique taught and supervised by qualified coaches. Since 1998 the ACC has done this with superior coaching and evaluation techniques, which when applied practically to a strength and conditioning program can result in optimal gains.

I would like to draw your attention to the two video clips below. The athlete performing the exercise is Scott Gordon, Free Safety for the Grey Cup Champion Saskatchewan Roughriders. Scott has been training at the ACC for 4 years under the supervision of Coach Goldenberg. The exercise he is performing is called a Hang Clean. The Hang Clean is an advanced exercise given to athletes to improve their explosive power.

The hang clean is a derivative of the full clean and jerk, which is called Olympic style weight lifting. You can read more about this style of training and its application to hockey.

We utilize many variations of Olympic style weightlifting as part of our programs, as it has been demonstrated to improve strength and power in a number of sports.

These clips will show you the importance of proper technique in the execution of an exercise. They will show that power can be optimized when proper technique is adhered to. In the bottom left corner of each clip you will notice a small digital device called a fitrodyne. This small computerized testing device measures power output in watts and velocity of the weight. With each rep you will see the number of watts increase or decrease depending on the force exerted on the bar.

Scott has been training at the ACC for 4 years under Coach Goldenberg's supervision. After watching the video tape of Scott's performance, Coach Goldenberg noticed that his shoulders were not aligning over top of the bar, resulting in an inefficient lift as he was pulling his body and the weight away instead of straight up on the bar. To show Scott directly the impact of his error, Coach Goldenberg connected the fitrodyne to show Scott immediately what his power output would be for each rep once his technique was correct. His power outputs for the uncorrected techniques are rep 1-1147 watts rep 2-1112 watts rep 3-1129 watts. The second clip of Scott performing the exercise correctly is shown. Notice that the change in position does not look significant, but the power output went up by 9.2% from this small adjustment rep 1-1200 watts rep 2-1253 watts rep 3-1182 watts

The cost benefit of this type of coaching and correction is invaluable to an athlete. In Scott's case, if he was allowed to continue to train with incorrect form, his results would not be optimal as he would not be maximizing his power on each rep. An athlete with sub-optimal training results in an athlete not reaching their full potential. With competition for positions at every level, from pee-wee to the pros, you want to ensure you are doing everything possible to maximize your results.

Return to main news section