Barrett Donovan

Owner of Next Evolution Athletics / U of Calgary Rugby S & C/Rugby Alberta S&C/ Better Performance Through Science, Mindset and Health

[Barrett Donovan @NextEvolutionA1]

After a long break from training and sport you have to remember that there will be a ramping up period.

If you’ve been gone for a week. It could be a day or two.

If you’ve been gone for a month or two, it could be a few weeks.

If you’ve been gone for years, it could take months to years to get back.

The main thing is that you started.

Never forget that part.

[Barrett Donovan @NextEvolutionA1]

As we become older athletes, what we did when we were 20 make not be the best way to train when we are 40.

Yes we have more knowledge, experience and intuitiveness but we also have mileage.

We have to focus more on doing things like extensive warm ups, very focused accessories and recovery to allow us to keep training and doing the things we love.

[Barrett Donovan @NextEvolutionA1]

I’ve seen more athletes fail in their sport because of doing what they “like” to do in their gym, than doing what they “need” to do in the gym.

Sure bodybuilding and powerlifting are fun but if they aren’t the sport that you’re training for, then you better add some sport specific training like jumps, sprints, throws, carries and explosive movements.

On the pitch it’s better to be a weapon, than to look like one.

[Barrett Donovan @NextEvolutionA1]

When designing your athletic program, design from the perspective of your weaknesses, not your strengths.

If you are already strong, focus on your speed or conditioning and vice versa.

Turning your weaknesses into strengths, will make you a more well rounded athlete.

[Barrett Donovan @NextEvolutionA1]

As a Strength Coach you need to not only understand the theory of lifting but also the “experience” of it.

Many Strength Coaches train with only a single methodology or system in mind and that’s what they prescribe for everybody. If you’re a Powerlifter, all your programs may look like Powerlifting programs; If you’re an Olympic lifter, all your programs look like Olympic lifting programs.

To truly understand strength training you need to experiment with many different types of methods in my opinion.

[Barrett Donovan @NextEvolutionA1]

There is a difference between working out and training.

A well thought out and organized program should be created with Laws and Principles of programming in mind.

These rules should be aligned with the athlete’s goals. Utilization of these exercises and training methods, is the foundation of developing a successful program.

Without Principles and Laws, you’re merely working out. Not training.

[Barrett Donovan @NextEvolutionA1]

“The ability to generate maximum strength and the ability to produce high speeds are different motor abilities, so that it is inappropriate to assume that the development of great strength will necessarily enhance sporting speed.”

-Supertraining

[Barrett Donovan @NextEvolutionA1]

Body Links in Strength and Conditioning refers to the interconnectedness and coordination of different body parts during a movement.

An example would be, like how the arms act as a counterbalance to the hips when sprinting.

Understanding this concept will enhance your athletes speed and athleticism.

#speedkills

[Barrett Donovan @NextEvolutionA1]

Our girl Indy hitting 130kgs for 3 reps in her upcoming meet.

Let’s go!

[Barrett Donovan @NextEvolutionA1]

Training should change as you get older.

You can still be and do athletic things; you just may have to adapt, add or take away certain things.

Awkward movements or positional lifts, aerobic conditioning and mobility may be a larger focus of your training than it was 10 or 20 years ago.

Having the ability to adapt the training to remain as athletic as possible for as long as possible should be the ultimate training goal.

[Barrett Donovan @NextEvolutionA1]

Most team training sessions look chaotic.

In reality it’s organized chaos.

The sessions are based on what is needed for that day/week depending on where we are in the season.

Train with intent not just intensity.

[Barrett Donovan @NextEvolutionA1]

I’m genuinely curious about this question.

What do you believe is more important for athletic performance?

[Barrett Donovan @NextEvolutionA1]

The Pygmalion Effect

“You rise or fall to the level of expectations of those around you.”

A team’s culture is delicate and valuable thing. It can take years to cultivate a positive and successful and a fraction of the time to ruin it.

As coaches we always have high expectations of our athletes and teams. The part I’ve personally struggled with, is does the culture support those expectations?

[Barrett Donovan @NextEvolutionA1]

Things that make you think as a Coach.

“Humans are not driven by the past. We’re pulled forward by the future we’re most committed to.”

-Dr. Benjamin Hardy
Be Your Future Self Now

[Barrett Donovan @NextEvolutionA1]

It’s important to build the basics of speed, agility and quickness but it’s also important to approach this with the proper intensity.

Once the foundation of skills has been established, it may be time to progress the complexity by adding layers.

Ball-handling, races, passes, etc are great ways to add a sport specific challenges and keep it fun for the athletes while allowing them to compete.

Speed and agility should closely resemble the sport as much as possible.

[Barrett Donovan @NextEvolutionA1]

Sometimes your rehab will take longer.

Sometimes it will not go as planned.

Some days you will want to say, “f(_)ck it” and give up.

Don’t give up on it. Keep doing whatever you can in any capacity. You will eventually turn the corner.

[Barrett Donovan @NextEvolutionA1]

It’s been a while since I squatted anything.

I’ve been rehabbing some “grouchy” knees. This was the first time I had a bar on my back in months.

I think we are on the mend.

[Barrett Donovan @NextEvolutionA1]

Athletes can choose to have a “hunt” or “be hunted” mindset.

Which are you going to choose?

[Barrett Donovan @NextEvolutionA1]

The ability to “self-assess” your training is an important one.

As a coach we design programs based off of many factors; timelines, goals, schedules, training history, facilities. Etc.

When a coach asks an athletes for feedback, one word responses of “good” or “ok” aren’t helpful answers.

Give us actionable feedback so we can better address the issues.

We aren’t 10-ply toilet paper. We can handle it.

[Barrett Donovan @NextEvolutionA1]

You should have a large foundation to build off of for training for your sport.

General Preparatory Exercises focus on developing the general physical qualities and foundational attributes required for your sport.

The bigger the base of these exercises, the greater the ability to achieve higher levels of athleticism.