A Veteran BFS Clinician shares his insights into training Student Athletes

!BOUT YEARS AGO ,AURENCE * 0ETER WROTE A BOOK CALLED 4HE 0ETER 0RINCIPLE 4HIS BESTSELLER HAD A SIGNIlCANT IMPACT ON BUSINESS MANAGERS WITH ITS THEORY THAT IN EVERY ORGANI ZATION A COMPETENT PERSON WILL EVENTUALLY RISE TO HIS OR HER LEVEL OF INCOMPETENCE "&3 CLINICIAN ,EN 7ALENCIKOWSKI HAS BEEN THE STRENGTH AND CONDITIONING COACH AT -IAMI 3OUTHRIDGE (IGH 3CHOOL IN 3OUTHRIDGE -IAMI SINCE !PPARENTLY THE 0ETER 0RINCIPLE DOES NOT APPLY TO HIM 7ALENCIKOWSKI PRONOUNCED 7ALL n EN n SEE n COW n SKI WAS A MULTI SPORT ATHLETE IN HIGH SCHOOL AND WENT ON TO WRESTLE AND PLAY FOOTBALL AT 3PRINGlELD #OLLEGE IN 3PRINGlELD -ASSACHUSETTS !FTER EARNING A MASTERS DEGREE IN PHYSICAL EDUCATION HE SERVED FOR A SHORT TIME IN THE -ARINES )N HE BECAME AN ASSISTANT WRESTLING COACH ASSISTANT FOOTBALL COACH AND THE STRENGTH AND CONDITIONING COACH AT 3OUTHRIDGE (IGH 3CHOOL 7ALENCIKOWSKI IS ONE OF OUR MOST EXPERIENCED CLINICIANS HAVING GIVEN OVER CLINICS INCLUDING MANY "E AN S )N THIS EXCLUSIVE INTERVIEW #OACH 7ALENCIKOWSKI SHARES HIS INSIGHTS AND EXPERIENCES AS A SUCCESS FUL HIGH SCHOOL STRENGTH COACH AND "&3 CLINICIAN "&3 $ID YOU DO ANY WEIGHT TRAINING WHEN YOU PLAYED FOOTBALL AT 3PRINGlELD 7ALENCIKOWSKI 9ES BUT IT WASNT LIKE THE INTENSE WORKOUTS THAT YOU SEE TODAY 7E DID A LOT OF EXERCISES ON A 5NIVERSAL MACHINE AND SOME FREE WEIGHT EXERCISES 4HE BENCH PRESS WAS THE BIG THING "&3 7HAT WERE YOUR lRST IMPRESSIONS OF THE "&3 PROGRAM 7ALENCIKOWSKI ) LIKED THE MAGAZINE FOR ITS MOTIVATIONAL ARTICLES BUT INITIALLY ) DIDNT LIKE THE WORKOUT ) DIDNT LIKE THE TOWEL BENCH BECAUSE IT WASNT A FULL RANGE EXERCISE ) THOUGHT THE BOX SQUAT COMPRESSED THE SPINE TOO MUCH AND ) THOUGHT THE POWER CLEAN WAS TOO SOPHISTICATED FOR HIGH SCHOOL ATHLETES "&3 9OU WERE HIRED BY $ON 3OLDINGER A FORMER HEAD COACH AT 3OUTHRIDGE WHO HAD PREVIOUSLY COACHED AT THE 5NIVERSITY OF -IAMI AND WHO RETURNED THERE IN 7E KNOW HE LIKES THE "&3 PROGRAM FOR HIGH SCHOOL ATHLETES SO WHAT WAS HIS RESPONSE TO YOUR CONCERNS 7ALENCIKOWSKI $ONNY SAID h9OURE THE EXPERTˆTHATS WHY ) HIRED YOU 4HEN ) REMEMBERED THAT WHEN ) WAS AT THE 5NIVERSITY OF -IAMI ALL THE INCOMING FRESHMEN WHO HAD LEADERSHIP QUALITIES AND A GREAT WORK ETHIC HAD A COMMON DOMINATORˆTHEY HAD USED THE "IGGER &ASTER 3TRONGER PROGRAM IN HIGH SCHOOL !FTER THAT DISCUSSION ) GOT ON THE PHONE AND SPOKE TO 2ICK !NDERSON A VICE PRESIDENT AT "&3 ) ALSO GOT THE LOGBOOK AND THE "&3 4OTAL 0ROGRAM "OOK WHICH ) CALL hTHE BIBLEv ) READ ALL THAT MATERIAL AND IN *ANUARY OF WE STARTED IMPLEMENT ING THE "&3 PROGRAM AT 3OUTHRIDGE "&3 7HAT HAPPENED NEXT 7ALENCIKOWSKI ) WAS CALLING 2ICK FOUR TO SIX TIMES A WEEKˆ) THOUGHT HE WAS GOING TO TELL ME TO STOP TALKING TO HIM BECAUSE ) WAS RUNNING UP HIS PHONE BILL 2ICK WAS VERY SUPPORTIVE AND ANSWERED ALL MY QUESTIONS BUT HE KEPT TELLING ME THAT OUR SCHOOL NEEDED A CLINIC "&3 $ID YOU EVENTUALLY HAVE A CLINIC 7ALENCIKOWSKI 9ES BUT WE HAD TO HAVE A LIFT A THON TO RAISE THE MONEY FOR IT 4HE CLINIC WAS HELD ON *UNE ˆTHAT WAS A 3ATURDAYˆAND WE HAD lNISHED SPRING FOOTBALL THAT &RIDAY NIGHT 7E PROBABLY HAD STUDENT ATHLETES AND MOST OF THE VARIOUS COACHES "&3 $ID YOU NOTICE ANY IMPROVEMENT RIGHT AWAY 7ALENCIKOWSKI )N $ECEMBER OF WE WON OUR lRST STATE CHAMPIONSHIP IN FOOTBALL SO YES /UR SUCCESS WAS ATTRIBUTED NOT ONLY TO HAVING GOOD COACHES BUT ALSO TO THE IMPACT OF THE "IGGER &ASTER 3TRONGER 4OTAL 0ROGRAM "&3 $ID ANY OTHER SPORT TEAMS SEE IMMEDIATE SUCCESS 7ALENCIKOWSKI 4HE FOLLOWING *UNE OUR WOMENS TRACK TEAM WON THEIR lRST STATE CHAMPIONSHIP 3INCE THEN WE HAVE WON STATE CHAMPIONSHIPS SEVEN IN WRESTLING lVE IN GIRLS TRACK TWO IN FOOTBALL TWO IN BOWLING AND ONE IN WOMENS SOFTBALL "&3 7HAT ABOUT THOSE CONCERNS YOU HAD ABOUT THE "&3 PROGRAM 7ALENCIKOWSKI ) REALLY DIDNT UNDERSTAND THE PROGRAM UNTIL ) SPOKE TO 2ICK AND THEN OF COURSE WHEN WE HAD OUR CLINIC -Y PROBLEM WHEN ) lRST STARTING COACHING AT 3OUTHRIDGE WAS THAT ) WAS LOOKING FOR REASONS NOT TO USE THE "&3 PROGRAM BECAUSE ) WANTED TO TAKE PARTS FROM SUCCESSFUL COLLEGES AND TRY TO PUT A PROGRAM TOGETHER "EFORE "&3 OUR KIDS WERE WORKING HARD AND GETTING STRONGER BUT THEY WERE MISSING THAT ELEMENT OF THE GREAT CHARACTER THAT THE "IGGER &ASTER 3TRONGER PROGRAM DEVELOPS "&3 $O YOU THINK ITS A MISTAKE FOR THE HIGH SCHOOLS TO BE LOOKING AT THE COLLEGE PROGRAMS 7ALENCIKOWSKI 4HE COLLEGE PROGRAMS DEAL WITH THE ELITE ATHLETE ONE WHO HAS BEEN SUCCESSFUL 7E IN THE HIGH SCHOOL RANKS ARE TRYING TO DEVELOP ATHLETES TO REACH THAT UPPER LIMIT LEVEL AND TO BEING THE TYPE OF ATHLETE WHO WILL WORK FOR YOU ) THINK "&3 GOES BACK TO THE VERY BASICS OF TECHNIQUE AND ) LIKE THE WAY THE PROGRAM IS SET UP FOR REST AND RECOVERY SO THAT THERE IS NEVER THAT PLATEAU "&3 7HEN DID YOU GIVE YOUR lRST CLINIC 7ALENCIKOWSKI ) WENT THROUGH THE TRAINING IN THE FALL OF AND IN *ANUARY OF ) DID MY lRST CLINIC "&3 )S THERE ANYTHING YOU REMEMBER ABOUT THAT lRST CLINIC EXPERI ENCE 7ALENCIKOWSKI ) REMEMBER BEING DEATHLY AFRAID THAT ) WOULDNT BE ABLE TO GET EVERYTHING IN THAT ) WANTED !ND THE FACT IS YOU CANT GET EVERYTHING IN 9OU JUST NEED TO MAKE CERTAIN THAT WHAT YOU PUT IN IS SOUND AND THAT THE ATHLETE AND THE COACHES UNDERSTAND THAT THIS IS A PROGRAM WHERE YOU GO STEP BY STEPˆYOU DONT SKIP ANYTHING )F YOU LEAVE SOMETHING OUT THEN YOU DONT DEVELOP BALANCED ATHLETES WHO WILL EXCEL IN MULTIPLE SPORTS 7HEREAS MANY HIGH SCHOOL FOOTBALL COACHES FEEL FORTUNATE TO HAVE A FEW ATHLETES EARN $IVISION ) COLLEGE SCHOLARSHIPS LET ALONE MAKE IT TO THE PROS 7ALENCIKOWSKI HAS SEEN OF HIS ATHLETES EARN $IVISION ) SCHOLARSHIPS AND PLAY PROFESSIONAL FOOTBALL (E HAS ALSO COACHED lVE !LL !MERICANS IN TRACK AND MORE THAN PRO BASEBALL DRAFTEES 4HEN THERE ARE THE COUNTLESS CHAMPIONSHIPS HIS ATHLETES HAVE EARNED AND HIS COACHING AWARDS SUCH AS THE PRESTIGIOUS (IGH 3CHOOL 3TRENGTH #OACH OF THE 9EAR AWARD PRESENTED BY THE 0ROFESSIONAL &OOTBALL 3TRENGTH AND #ONDITIONING #OACHES 3OCIETY "&3 !RE THERE ANY CLINIC EXPERIENCES THAT YOU VIVIDLY REMEMBER 7ALENCIKOWSKI %VERY CLINIC ) DO IS UNIQUE IN ITS OWN WAY ) WILL SAY HOWEVER THAT ) LOOK FORWARD TO THE COACHES WHO SPEND THE WHOLE DAY WITH US AND TRULY UNDERSTAND WHAT WERE TRYING TO ACCOMPLISH RATHER THAN JUST STICKING THEIR HEAD IN THE GYM AND LETTING THE CLINICIAN DO THE WORK )VE DONE PROBABLY CLINICS AND THEYRE ALL SIMILAR IN THAT PEOPLE WANT TO WIN AND THEY REALLY GET IT THAT THE "IGGER &ASTER 3TRONGER PROGRAM HELPS THEM ADD TO THE BURNˆTHE DESIREˆTO BE BETTER "&3 )S THERE ANY PHYSICAL ASPECT OF THE "&3 PROGRAM THAT YOU PLACE SPECIAL EMPHASIS ON IN YOUR CLINICS 7ALENCIKOWSKI ) TRY TO EMPHASIZE TO THE COACHES THAT SPEED AND JUMPING ABILITY ARE WHAT WILL WIN FOR THEM AND EVERYTHING WE DO IN THE STRENGTH WORLD AND ON THE RUNNING lELD IS TO IMPROVE ONES SPEED AND AGILITY "&3 9OUVE GIVEN SEVERAL "E AN SEMINARS 7HAT SETS THEM APART FROM OTHER CHARACTER EDUCATION SEMINARS 7ALENCIKOWSKI ) THINK WHAT THE "E AN SEMINAR DOES IS KEEP THINGS VERY FOCUSED IN THAT WHAT YOU DO AWAY FROM THE WEIGHTROOM OR ATHLETIC lELD HAS A BEARING ON EVERYTHING YOU DO ) DONT THINK YOU CAN BE A BUZZARD IN THE COMMUNITY AND AT HOME AND THEN ALL OF A SUDDEN BECOME SUCCESSFUL IN THE ATHLETIC lELD "&3 $O YOU TEACH REGULAR WEIGHT TRAINING CLASSES AT 3OUTHRIDGE 7ALENCIKOWSKI ) TEACH SIX WEIGHTLIFTING CLASSES A DAY ALL "IGGER &ASTER 3TRONGER /UR LAST CLASS OF THE DAY IS FOOTBALL A DUAL SPORT ATHLETE CLASS 4HAT IS THE ONLY ONE THAT HAS PURE ATHLETES IN IT ) JOKE WITH OUR COACHES THAT PERIODS ONE THROUGH lVE ARE hFARM TEAMS v WHERE WE TEACH THEM HOW TO BE BALANCED ATHLETES ) HAVE THE BEST JOB IN THE WORLD "&3 7HAT ARE THE MAJOR DIFFERENCES BETWEEN COACHING GIRLS AND COACHING GUYS 7ALENCIKOWSKI 'IRLS ARE MORE SUCCESSFUL IN STRENGTH TRAINING BECAUSE THEY DONT HAVE THE MALE EGO 4HEY DONT HAVE TO IMPRESS EACH OTHER WITH HOW MUCH THEY CAN LIFT 4HEY BECOME MORE TECHNICIANS THAN THE MEN ) HAVE TO lGHT WITH THE MEN TO NOT WORRY ABOUT THE POUNDAGES BUT CONCENTRATE ON PERFECT TECHNIQUE SO THAT IT TRANSFERS INTO ATHLETIC MOVEMENTS "&3 $O YOU HAVE ANY MOTIVATIONAL SAYINGS TO INSPIRE YOUR ATHLETES TO WIN 7ALENCIKOWSKI ) DONT TELL ATHLETES TO TRY TO WIN BECAUSE EV ERYONE TRIES TO WIN ) TELL ATHLETES INSTEAD THAT THE HARDER YOU WORK THE BETTER YOU ARE PREPARED TO WIN "&3 -ANY OF YOUR ATHLETES HAVE GONE ON TO PLAY COLLEGE AND PROFES SIONAL SPORTS 7AS THERE A COMMON DENOMINATOR AMONG ALL THESE PLAYERS 7ALENCIKOWSKI 4HEY ALL HAD A GREAT WORK ETHIC AND GREAT CHAR ACTER 4HEY WERE NEVER IN TROUBLE IN ANY SCHOOL THEY KEPT THINGS RIGHT SO THEY COULD GET THEIR EDUCATION AND BE SUCCESSFUL IN THE ATHLETIC lELD AND BE LEADERS WHEN IN SCHOOL "&3 )S THERE ANY ADVICE YOUD GIVE TO YOUNG PEOPLE WHO WOULD LIKE TO BE A HIGH SCHOOL STRENGTH COACH 7ALENCIKOWSKI 9ESˆGET ON THE "IGGER &ASTER 3TRONGER PRO GRAM (AVE A CLINIC 'ET EVERYONE IN YOUR SCHOOL ALL THE TEAMS TO BE ON THE SAME PAGE ) THINK MORE COACHES TODAY WANT THEIR KIDS TO BE SPECIALIZED AND ) THINK WHEN YOU BECOME SPECIALIZED IN ONE SPORT THAT LEADS TO OVERTRAINING AND OVERUSE INJURIES )N -IAMI THEY PLAY BASEBALL YEAR ROUND BUT BY THE TIME THE KIDS BECOME SENIORS THINK ABOUT HOW MANY INNINGS THEY HAVE PLAYED (OW MANY PITCHES HAVE THEY THROWN %VERY COACH WANTS TO PUT THAT ACE IN THERE TO WIN BUT THE BODY CAN ONLY TAKE SO MUCH ) THINK THATS WHY THERE ARE SO MANY MORE OVERUSE INJURIES OCCURRING IN THE TEENAGE YEARS THAN THERE WERE YEARS AGO EVEN TEN YEARS AGO ) THINK THIS IS A MISTAKE MORE IS NOT BETTERˆCOR RECT IS BETTER "&3 4ELL US ABOUT THIS HIGH SCHOOL STRENGTH COACH AWARD AND WHAT IT MEANS TO YOU 7ALENCIKOWSKI ) WAS SELECTED BY THE 0ROFESSIONAL &OOTBALL 3TRENGTH AND #ONDITIONING #OACHES 3OCIETY AS THE HIGH SCHOOL STRENGTH COACH OF THE YEAR )TS A GREAT HONOR AND THE NEAT PART ABOUT IT IS THAT LAST YEARS WINNER -ATT -EYER FROM %VANGELICAL #HRISTIAN IS ALSO A CLINICIAN FOR "IGGER &ASTER 3TRONGER -IKE -ASHBURN THE EXECUTIVE DI RECTOR OF THE 0ROFESSIONAL &OOTBALL 3TRENGTH AND #ONDITIONING #OACHES 3OCIETY BROUGHT UP $R 'REG 3HEPARDS NAME (E SAID h9OU KNOW )M PUTTING $R 3HEPARDS NAME IN MY BRAIN FOR NEXT YEAR FOR WHAT HE HAS DONE TO DEVELOP STRENGTH AND CONDITIONING IN THE HIGH SCHOOL RANKSv ) THINK ITS REMARKABLE THAT LAST YEARS RECIPIENT AND THIS YEARS ARE BOTH "IGGER &ASTER 3TRONGER TRAINED INDIVIDUALS UNDER $R 3HEPARD )T MADE MY HEART FEEL REALLY GREAT TO KNOW THAT 'REG IS RECOGNIZED FOR WHAT HE HAS DONE FOR SO MANY OF US COACHES ) THINK HES HAD A GREAT INmUENCE BECAUSE OF THE WAY HE ENTWINES AND BALANCES THE SPIRIT THE MIND AND THE BODY AS A FOUNDATION TO DEVELOP THE UPPER LIMIT ATHLETE 'HYHORSVXSHUH[SORVLYH ODWHUDOTXLFNQHVV 4/ 5 3 % &KHFNRXWRXU )UHLJKW)UHH 3DFNDJH'HDOV 3 &UN AND EASY TO USE 3 3AFE AND STABLE STEEL FRAME 3 .ON SLIP RUBBER TOP 3 'REAT FOR ALL ATHLETES ALL LEVELS 3 %FFECTIVE REHAB TOOL !LL TEAM SPORTS REQUIRE THAT ATHLETES MOVE QUICKLY AND EXPLO SIVELY NOT JUST FORWARD BUT ALSO LAT ERALLY AND SOMETIMES BACKWARD 3O IT JUST MAKES SENSE TO INCLUDE LATERAL PLYOMETRICS IN YOUR COM PLETE PLYO PACKAGE "&3 HAS THE ANSWER THE "&3 0LYO 2AMP '5,//6 2IGHT ,EFT "7"*-"#-&0/-:'30.#'4$"--OPX h"E !N HAS CHANGED MY LIFE ) 7),, "% !.

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From BFS Magazine — May/June 2005. Part of the BFS Magazine Archive (1980–2014).