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Smooth | Track & Strength Coach

@iamcoachsmooth

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🏃🏾‍♂️Elite Strength Coaching for Athletes
🎓Kinesiology & Biomechanics
💻 Online & In-Person
🏋🏾‍♂️ @chattstate_mbb @chattstate_sb
🧠 @pre_script

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IT’S TIME TO EAT 🗣️💯

405lbs Jump Squat Yeeeeessssiiiiirrrrrrrr

#SmoothFitness #CoachSmooth #JumpSquat #Power #Athlete taken in Chattanooga State Community College by @iamcoachsmooth

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14

8 months ago

That meal you eat tonight? That’s your gas tank for tomorrow’s lift. You’re loading glycogen (stored carbs) while you sleep so you can actually hit numbers in the morning.

I understand everyone doesn’t like eating in the morning, and there’s nothing wrong with that WHEN we develop ways to account for that. That evening meal can really make a difference for your morning workout if you’re intentional about it.

This is for athletes AND non athletes. Please share! ☺️

Do you prefer to eat breakfast?

#SmoothFitness #CoachSmooth #StrengthCoach #NutritionSupport taken in Chattanooga State Community College by @iamcoachsmooth

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20

a year ago

RDL’s 500 x 4 on this glorious Founders’ Day

7-Spr16-ΘΗ NPG™️

RQQ to da good Bruhz 💯

#SmoothFitness #CoachSmooth #RomanianDeadLift #StrengthCoach taken in Chattanooga, Tennessee by @iamcoachsmooth

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170

a year ago

We’re dealing with a lot of athletes who want all the success, but aren’t willing to put in all the work

The saying “you get out what you put in” is true

The reality of sports is you are out there to have fun and win. You do BOTH. Losing is not fun and further, if you just want to play and not have to worry about wins and losses, you need to go play on the weekend with your friends.

Organized team sports are competition. So regardless of your feelings, that’s the premise of what a game is supposed to be.

So trying out or getting recruited means you are willing to do what is necessary to win. Like idk if no one has really broken this down or what like folk really think effort is an option.

Nah dawg that shit is a REQUIREMENT. There’s nothing voluntary about sports. We’re here to win. Give a damn what’s felt about that. You don’t go to work and play on them folks clock.

Don’t play on our clocks either. If you’re an athlete, you have NO excuse to not give your all!

#Smoothlabs #coachsmoothtaughtme #strengthcoach #performance taken in Chattanooga, TN by @iamcoachsmooth

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5 days ago

Just because you can do high knees does not mean you can sprint

Getting in positions and producing high amounts of force in those positions are two completely different things. People get confused with “I can get in this position though” Well… that’s one piece of the puzzle

Being able to produce force over and over and over is going to dictate actually owning that position

Also, the body is a system so when one thing changes, everything adapts to that change. Some changes are small enough where the body holistically doesn’t need to do much to adapt

But when you’re dealing with performance, each change that is made can cost or gain us seconds, inches, feet, etc. So you don’t go and change a baseball players pitch, a volleyball players hit, a softball players batting, a sprinters strike pattern, a basketball players shot, etc.

Without considering what can of worms that may open up. These compensatory patterns is what is protecting the body and the body has learned to created a way it can safely and efficiently do what you’re asking it to do

Now textbook wise, a lot of coaches may disagree with what they see and wanna change things up. But if buddy throws 101 mph, I give a damn how it looks if he’s healthy and safe. And further, if he does get injured, I gotta look at his throwing mechanics and me and the sports medicine staff make a decision of cost

How much does this decision cost us? Do we nurse him back to his original mechanics? Was that the main problem so now we gotta go to the drawing board to see what can be manipulated to still produce 101 mph? It’s never just “oh you’re injured. Okay let’s go do this!”

Because if you change something and haven’t addressed what those changes affect, please understand the force is now going to other areas more than it was before. And if the tissues and structures can’t handle that change, you’re gonna find out

#Smoothlabs #coachsmoothtaughtme #performance #strengthcoach taken in Chattanooga, TN by @iamcoachsmooth

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9 days ago

I know a lot of parents are quick to pull kids from strength and conditioning when they get injured or the athlete pulls themselves

So a few things here:

1. It depends on the injury AND the severity of said injury

2. It depends on available resources to address said injury (do you have medical providers, coaches who collaborate with medical providers, people who are all on the same page for the athlete, etc)

3. What is the availability of the athlete? Sometimes kids are supremely busy and that’s a reality many don’t want to admit, but if you wanna get better, there are some things that are gonna have to be slowed down. Otherwise, it’s gonna be that much longer of a journey

4. Is the athlete actually gonna follow through on their nutrient intake to help with the recovery process?

And many more things. Now some things require you to be either immobilized or minimal movement which means you have heavy restrictions

That’s like if you break something or an ACL injury of the sort. Something that requires a brace, cast, or the recovery process can easily be disrupted with unmonitored movement. Like the most you can do is go from home to school and back home type deal.

When y’all have sprains, strains, pulls, tendinitis, etc. those (for the most part unless there’s severe damage) don’t require you to be immobile. You can still go do SOMETHING like or you can’t lunge? Can you squat? Yeah? Okay so why are you not? You’ve been cleared to do movement, just nothing that agitates it

Now granted, this is all dependent on what the MEDICAL provider says first, but some of these injuries can be worked through and actually need some stimulation to help the recovery process. So not doing anything at all? Like “we’re gonna take a week or two and just not do anything”

That’s a pretty big decision to make off of a “thought”

Know what the tissue CAN handle and match the movement, range of motion, intensity, load, etc. where the tissue can be properly stimulated. Rest is a modified work.

You’re ALWAYS gonna check with Medical staffing first so you can get CONTEXT, then structured decisions are made based upon that. taken in Chattanooga, Tennessee by @iamcoachsmooth

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6

13 days ago

45 DAYS.

August 17 → October 1.

Trap Bar Deadlift: 155x1 → 185x7.

But the numbers alone don’t tell the whole story.

On August 17, 155 lbs was her MAX for one rep.

On October 1, she hit 135x8, 155x8, then 185x7.

That’s 1,080 lbs of load volume at 135, 1,240 lbs at 155, and another 1,295 lbs at 185.

3,615 lbs of total trap bar deadlift volume across three working sets.

And here’s the part that matters even more… 185x7 wasn’t a fresh max-effort test. It was her THIRD round of a circuit that also included 35 lb kettlebell walking lunges and 35 lb kettlebell bent-over rows.

So think about that progression.

45 days ago, 155 lbs was her ceiling. Now she can perform 155 for 8 reps, continue through the circuit, come back to the trap bar, add another 30 lbs, and perform 185 for 7.

Based on common rep-max equations, 185x7 projects to roughly a 222–228 lb 1RM. That represents approximately a 43–47% increase in estimated maximal strength in just 45 days.

And that estimate comes from a training set performed under accumulated fatigue, not a fresh 1RM test.

This is why I care about more than simply asking, “How much weight did we add to the bar?”

We’re looking at load, volume, rep capacity, work capacity, strength expression, training context, and the rate of adaptation.

And her form has improved, but that’s a whole other post

BIG shout out to @l0ndynn.b for finding a way to do it and turning can’t to can 💯

#smoothlabs #coachsmoothtaughtme #strengthcoach #lacrosse taken in Chattanooga, Tennessee by @iamcoachsmooth

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16 days ago

We’re gonna do two things:

Have fun

And get strong as hell while doing it

#Smoothlabs #coachsmoothtaughtme #Softball #strengthcoach taken in Chattanooga, Tennessee by @iamcoachsmooth

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18 days ago

Move light weight fast, move heavy weight fast, move all of it FAST

Some may say “you don’t need to lift heavy. You need to be able to produce the force you have” and that’s cool until force capacity becomes the bottleneck and then you gotta do what?

LIFT HEAVIER 🤷🏾‍♂️😂

“Well you shouldn’t exceed 2.5x your body weight! You won’t see any great returns” Sports science is a hell of a place lmaoo everything “depends” until it refutes your programming style

Some people don’t know how to program heavy lifting, sprinting, practice, and recovery while maintaining healthy tissue all at once and that’s okay.

I’m not some people.

If you don’t wanna lift heavy shit, that’s fine. But don’t say it’s not effective. Otherwise, y’all are telling on yourselves with testing because clearly you don’t do a one nor three rep max. You just hope for the best and hope you hit a sweet spot with their working weight.

Once you maximize performance qualities, force capacity has to be increased if you wanna unlock new thresholds. Y’all know how this goes stop playin lmaoo

“We use force plates” that’s cute too. So you just hope those numbers go up. “There’s no reason why you should lift heavy”. Y’all still Olympic lift tho….. I forgot IG is a place where folk just post for clout and don’t get questioned because of the letters around their names.

My fault 🌚😂

#smoothlabs #coachsmoothtaughtme #performance #strengthcoach taken in Chattanooga, Tennessee by @iamcoachsmooth

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20 days ago

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24 days ago

EVERYBODY HAS TIME TO WORKOUT

There’s no “debate” or “argument”

Some of y’all are in positions in life where purposeful movement is the answer to your problem

“Well I walk at work”

“Well I walk my dog”

“Well I walk with my kids”

That’s cool. But if you’re doing all that you say you are and you’re still in pain, still not hitting goals, still don’t feel “fit”

Then evidently, that ain’t working

In order for you to solve problems, you gotta have solutions

Specific problems, specific solutions. You don’t choose the solution you wanna do. You choose what will force the body to say “aight, you got it. I’ll build more tissue. I’ll provide more blood per pump. I’ll pull more blood sugar per muscle contraction” etc.

I know people want you to “understand their circumstances”, but you also gotta understand the solutions you have rather than disregarding them because you want someone to feel bad for you.

If you are an ABLE BODY, meaning you CAN move. You CAN workout, and you CHOOSE not to, no. There’s nothing to feel bad for. You don’t get sympathy for going against the grain.

If you truly want it bad enough, you will make efforts to make a change. So before you come in my comments ready to give a “well what about this type of person”, read what I said. This isn’t “tough love”. It’s the reality.

Some people have things going on where they NEED to move and you treat life like what you’re doing is enough. If you’re in the same position you were in months ago, it’s time to change what you thought was “enough” bc it’s clearly not enough.

#strengthcoach #coachsmoothtaughtme #smoothlabs #smoothfitness taken in Chattanooga, TN by @iamcoachsmooth

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12

a month ago

Note to self: don’t ever take a month off again

Lower Body Day for the win with some grip work at the end. Weighed in at 222lbs. Body feels decent today.

#Smoothlabs #coachsmoothtaughtme #strengthcoach #athlete #sprinttraining taken in Chattanooga, TN by @iamcoachsmooth

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6

a month ago