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Christopher Doherty | M.S. | CSCS |

@coachdoherty

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M.S. | B.S. | CSCS | USAW-L1
Sports Performance Coach @ets.novi.mi
Chicago-Oshkosh-Tampa-Ann Arbor
UW-Oshkosh Football Alumni

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🔥 WE DON’T JUST COACH IT. WE LIVE IT.

At ETS Novi, we believe great coaching starts with leading by example.

We hold our athletes to high standards of effort, discipline, consistency, and accountability. As coaches, it’s important that we hold ourselves to those same standards.

💪 We train because we believe in practicing what we preach. We challenge ourselves, test our abilities, and continue learning through firsthand experience to become better coaches for our athletes.

We’ve been in their shoes. We understand what it takes to push through challenging sessions, overcome adversity, and show up even when motivation isn’t there.

Beyond training, we recognize our responsibility as role models. The habits we build, the character we demonstrate, and the standards we uphold should reflect the values we work to instill in our athletes.

📈 We don’t ask our athletes to do anything we aren’t willing to do ourselves.

Because coaching is about more than building bigger, faster, and stronger athletes. It’s about developing habits and character that carry over far beyond the weight room.

#ETSFam #UnCommon #OftenImitated #NeverDuplicated #ETSNovi by @coachdoherty

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10 days ago

#WhyWednesday

You don’t have to have your best day every day.

You just have to keep showing up. 💪

Every practice. Every workout. Every rep. It all adds up.

Build good habits now. Stay consistent. Remember WHY you started.

Small steps ➡️ Big results.

Keep showing up. Keep getting better. 📈

#ETSFam #UnCommon #OftenImitated #NeverDuplicated by @coachdoherty

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18 days ago

🚨 ATHLETES: A STRONG CORE IS MORE THAN JUST ABS 🚨

Sprinting. Cutting. Jumping. Throwing. Taking contact. 💥

Your core helps you stay strong and in control through ALL of it.

That’s why we use the Pallof Press. The goal is simple: resist the rotation and OWN your position. 💪

⚡ Hips & shoulders square
⚡ Brace the core
⚡ Press straight out
⚡ Control the resistance
⚡ Master the basics, then EARN the progressions

Build stability. Control movement. Become a stronger athlete. 🎯

#TrainerTipTuesday #ETSFam #UnCommon #OftenImitated #NeverDuplicated by @coachdoherty

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a month ago

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2 months ago

One thing I love about training is that the basics never change.

Squat. Hinge. Push. Pull. Rotate.

What changes is how we train them.

Small adjustments in the setup, loading, or constraint can completely change the training effect based on goals or limitations.

🦵Banded Split Squat – Accommodating resistance increases the load throughout the concentric as leverage improves, matching the strength curve and allowing me to accelerate through the entire rep. Speed is my priority right now.

🏋️‍♂️ Pinned Barbell Z Press – Starting from the pins eliminates momentum, challenges core stability, and overloads the top range of motion while letting me train around my BUM shoulder.

🪓 Half-Kneeling Cable Chop – The 1/2 kneeling position limits compensation through the hips and pelvis, encouraging rotation through the thoracic spine where we actually want it.

🦕 SL Back Extension – One of the most underrated hamstring exercises. Simple, effective, and often underloaded. It’s become a staple in my programming for building unilateral posterior chain strength.

🔻 Weighted Pull-Ups – I’ll die on this hill… one of the best upper-body exercises you can do.

Train with purpose. Every exercise should have a reason.

You don’t have to — you GET to.
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#TM42 #forTate #ETSFAM #PerformanceTraining #NARPS by @coachdoherty

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3 months ago

Most people think Olympic lifts are just about power.

That’s part of it, but it undersells what they actually do.

Eccentric force absorption
Trunk stiffness
Positions under speed
Coordinated triple extension

All qualities that show up directly in sport.

Not the only way to train it, just one I’ve found to be really effective when it’s coached well.

275 lb split jerk (125 kg)
Clean complex 225 lb (102 kg)
• Hang shrug, hang clean, front squat
Hang power snatch x2 150 lb (68 kg) by @coachdoherty

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7 months ago

Training Residuals are crirical for smart programming, recovery, and avoiding performance drop-off

#strengthandconditioning #strengthcoach #strength #athleticdevelopment #aerobic #anaerobic #speed #power #hypertrophy #adaptation #training #gym #exercise #sportsperformance #humanperformance #endurance taken in Wisconsin by @coachdoherty

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a year ago

Chasing excellence and perfection on every rep! Some reps faster and some reps slower but the intention is always the same.

You have the opportunity to control your effort every time you train! Control what you can control. Stack days and be the best version of yourself!

GO GET IT! by @coachdoherty

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a year ago

145lb/66kg Hang Power Snatch double and 225lb/102kg Clean Complex consisting of one hang clean and one full clean

Recently I have been implementing a lot of my Olympic lifts from the hang position. The hang position forces hip extension due to less range of motion opposed to the floor. One of my main goals has been to decrease arm bend and pulling too early. The hang position forces me to push through the floor and extend my hips to get under the bar opposed to muscling it.

Try implementing the hang position to force hip extension and improve your own Olympic lifts/technical errors.

GO GET IT! by @coachdoherty

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2 years ago

This series of clips are a 235lb/106kg Power Clean, 255lb/115kg Split Jerk, and a 245lb/111kg Squat Clean

I am a big proponent of the Olympic lifts due to the rapid extension followed by rapid flexion of the body’s musculature. Olympic lifts are considered a full body exercise due to incorporating a variety of muscle groups to perform. Eccentric bracing is a huge component of Olympic lifting because of the need to rapidly absorb the force coming down on the body. Triple extension is reached in a variety of athletic movements (sprinting, jumping, etc.) and Olympic lifts are advantageous in extending the ankles, knees, and hips rapidly. They require a great deal of kinesthetic awareness or knowing how one’s body operates in open space, as well as stabilization from the active musculature involved.

In order to better service athletes, there are a variety of progressions to help athletes perform Olympic lifts safely and with proper technique. For example, transitioning from a push press, to a push jerk, and then to a split jerk. The best way to know how to progress or regress an athlete is seeing their performance in real time and making adjustments. Athlete safety and game performance are far more important than anything done in the weight room.

GO GET IT! by @coachdoherty

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2 years ago

Split Jerk Triple @ 235lbs/106kg

By allowing the back knee to bend on the split jerk you allow a deeper split stance position. This can help getting under the bar when performing the lockout position. In the lockout phase, press and lockout the bar behind the back ridge of the ears. This position will allow your shoulders to stabilize the weight and demonstrate control.

GO GET IT! by @coachdoherty

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2 years ago

Are you utilizing a hook grip?

The hook grip is where the index and middle fingers wrap around the thumb, while the hands/wrists are pronated. The hook grip is considered an “unbreakable” grip and allows for the engagement of the lats when bringing the shoulders back and down. It helps create tension between the bar and the floor by taking the slack out of the bar. Utilize the hook grip on the Olympic lifts like the clean and snatch, as well as the deadlift. It is a great tool that can benefit those Olympic lifting or deadlifting.

Train smart, train hard, and train with intent

GO GET IT! by @coachdoherty

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2 years ago