ALA Eagles Basketball

Stop wanting others to fail in life, marriage, careers or faith. We must love one another as Jesus Christ loves us. We must help each other. We must forgive 70x70. We must rejoice for one another and not be jealous or envious.

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Congratulations to the winningest coach in ALA history, David Reichner who advances to the professional (TBL) ranks as head coach for Tampa Bay Titans.

Your emotions will never be consistent. But your convictions are rooted in your beliefs and principles, which will lead you to your calling. Want to get up and train, but your emotions say you’re tired or sore? Follow your convictions and train anyways. What do you choose to listen to and follow... your convictions or your emotions?

Congrats to the JV basketball team for beating 6A Jordan HS & record 2-1 in the Hillcrest Tournament.

Hey Eagle Nation,

When it comes to physical training, it's not just about training hard, it's about training smart. The mission of this post is to provide 8 simple strategies you can apply today to accelerate your results when training and/or practicing your sport.

THE 8 LAWS OF PHYSICAL TRAINING
1) EMBRACE THE DICHOTOMY OF BEING THE MOST RESULTS ORIENTED PERSON OUT THERE WHILE ALSO HAVING THE MOST FUN!

When we do our training, we want to prioritize results.

This means that we are strategizing what metrics we want to improve, and then we are doing what it takes to improve those metrics.

We want to do the little things. Examples of this include:
✔ Planning out our workouts and practices,
✔ Videotaping ourselves
✔ Reviewing our process every 30 to 90 days to make sure we are getting Results.

We are doing all of this while at the same time making sure that we are having a good time. By making our training fun, we are developing intrinsic motivation, and that accelerates our physical development and cognitive skills through experiential and discovery-based learning.

THIS IS THE GOAL!

When training, we are highly focused and results-oriented, while at the same time, finding ways to really enjoy the process.

NBA Superstar and multiple time champion Stephen Curry is an excellent example of this as he is well known around the NBA for his humor, positivity, and big smiles. Curry also has been relentless in getting better every year while leading his team to one of the greatest dynasties in NBA history.

2) LEARN HOW TO DO PURPOSEFUL PRACTICE:

OK, in each practice session, we want to engage in what Science of Expertise thought leader Anders Ericsson calls purposeful practice. There are four elements to purposeful practice.

a) Purposeful practice has well-defined, specific goals. How, precisely (!), do you intend to improve in this practice session? What will you do? In short: We need to identify our long-term goals, break it down into mini-goals, and then take baby steps in pursuit of that goal. It all starts with a specific purpose. A target.

b) Purposeful practice is focused: We need to be intensely focused on what we are doing. When our mind starts to wander and start thinking about something else, then we need to bring it back to the immediate task at hand.

c) Purposeful practice involves feedback: We need to know how we are doing step by step. Immediate feedback to help us identify what we are doing wrong (and how we can improve) is essential. Therefore, we must be working with a coach and/or videotape our training sessions so we can review and refine it.

d) Purposeful practice requires getting out of one’s comfort zone. Ericsson believes this may be the most essential aspect of purposeful practice. If we never push ourselves beyond our comfort zone, we will never improve. Bottom line...

3) LA PELADA

So while purposeful practice is powerful and effective, it can feel a little restrictive some times.

Another great way to train/practice is to engage in what the Brazilians call la pelada.

4) TENSION AND RELAXATION

Tension and relaxation are the yin and yang of physical training and sports. Tension is strength, but it is also slow. Tension is great for lifting heavy weights, not so great for sprinting really fast.

Relaxation is speed and endurance, but it is also a weakness.

Mastery of relaxation is a hallmark of an elite athlete. Soviet sports scientist Leonid Matveyev observed that the higher the athlete’s performance level, the quicker he can relax his muscles. The Soviet sport scientist observed an 800% difference between beginners and Olympic level power athletes.

WOW!

So take the time to study your sport and figure out when you need to be relaxed and when you need to be tense to maximize effectiveness.

AND

Take time every day to build a relationship and become best friends with your parasympathetic nervous system.

We mentioned in the last report how we want to make the word “mitochondria” a part of our everyday vocabulary.

We want to do the same thing with the words “parasympathetic nervous system.” The better care we take care of our mitochondria, and the more skilled we become at activating our parasympathetic nervous system, the better our performance.

The parasympathetic nervous system is the soothing, relaxing, restoring part of our nervous system. This counterbalances the activating, energy-burning part called the sympathetic nervous system. The activating part gets us ready to do things we need to do as well as to respond to threats or danger by:

✔ Releasing adrenaline
✔ Speeding up the heart rate
✔ Increasing the respiratory rate
✔ Raising blood pressure
✔ Redistributing blood flow to the muscles of the arms and legs.

The sympathetic nervous system burns a lot of energy, releases free radicals (small particles) that damage cells, and increases the inflammatory processes.

The soothing, restorative parasympathetic nervous system:

✔ Slows down the heart
✔ Slows respiration
✔ Calms the mind

✔ Restores energy reserves
✔ Repairs cells
✔ Reduces inflammation

We need both systems, but for peak performance, we need them to be in balance.

So let’s take some time today to find our balance between tension and relaxation, sympathetic and parasympathetic, the yin and yang of intensity and restoration.

Let’s do this!

5) RECORD ALL TRAINING PROGRESS IN A PERFORMANCE JOURNAL

We cannot manage what we cannot measure. Simply put, we cannot afford to be in the dark concerning our progress. We need to have a plan to reach our goals.

Let’s say you set a goal, make a plan, and go to a competition. Let’s say you don’t reach your goal at the competition.

If we have a well-documented performance journal, we can quickly determine if our plan failed or if we just failed to work our plan.

Winning is not an accident. We must plan our work, work our plan, and hold ourselves accountable.

Another benefit to a performance journal is to build self-image by imprinting both real and rehearsed images. Every time we think about something, it imprints and shapes our self-image. When we talk about something, it imprints with greater power than just thinking about it. When we write about something, it imprints with higher power than when we simply talk about it.

We want to talk about our training, our progress, and our great performances until it becomes a daily habit. We become what we think and write about.

If we really want to change our self-image then we want to make a habit of writing down what we wish to have happen. We tend to become what we write about.

What does my performance journal look like?

I highly recommend that you order a “Performance Journal” from Olympic Gold Medalist and Performance Coach Lanny Bassham. It is the journal that I utilize, and it is set up perfectly for measuring progress and positive imprinting.
Lanny has been teaching peak performance for four decades, and he is an absolute master when it comes to stuff like this.

6) LOOK FOR LIMITING FACTORS/MASTER THE PRINCIPLE OF PERFORMANCE PLASTICITY

We all have strengths and limiting factors in everything that we do, including our physical training and in our sport. I don’t like to use the word weakness because of its negative connotation and the powerful impact it can have on our self-image.

A prime example of this is the greatest basketball player of all time, Michael Jordan. Early in his career, Jordan didn’t possess a consistent jump shot or specific other technical skills like the ball handling of Magic Johnson or the passing of Larry Bird.

So, he doubled down on his “Air up There” athleticism that earned him his nick- name and defined the first phase of his career.

At the same time, while doing this, he worked hard to close his performance gaps.

As his physical skills started to diminish, he was able to rely on the other skills he had incrementally developed over the years. Most notably an unstoppable fadeaway jumper.

7) REPS, REPS, REPS

Repetition has a bad reputation. We tend to think of it as dull and uninspiring. But this perception is titanically wrong. Repetition is the single most powerful lever we have to improve skills.

Repetition uses the built-in mechanism for making the wires of our brains faster and more accurate.

A great example of this is the varied success across multiple industries of Global Icon Arnold Schwarzenegger. Schwarzenegger is one of the great bodybuilders of all time, one of the highest-paid movie actors ever, and he also was an accomplished Governor.

He was able to get to the top in three completely different industries.

How was he able to do this? Reps, Reps, Reps.

When he was a kid growing up in Gratz Austria, he would write out the sets that he would do on the chalkboard, and next to each set, he would put a line. Five sets deadlift, Five sets clean and jerk, five sets, shoulder press and so on...

After each set was completed, he would go to the chalkboard, and he would put another line, creating an X and marking that set as completed.

Sometimes he would do up to 60 sets per day. Each time he would finish a set, he would check the box on the board.

It was the same way when delivering a punch line in a movie, or dance the tango in True Lies, or say I’ll be Back just the Right Way.

If you look at Schwarzenegger’s script to the United Nations in 2007, “How to Fight Global Warming” on top of the speech, you will find 55 lines in groups of five just like in the bodybuilding gym.

The entire speech took around 12 minutes, and Arnold practiced it in full 55 times.

Reps, Reps, Reps.

When Arnold was filming the movie the Tomb in New Orleans with Sylvester Stallone, he shot a scene with 75 people in a prison brawl. The choreography was so complicated with dozens of fistfights, wrestling matches, and prison guards coming in with clubs that the rehearsal took half a day.

They did the rehearsal over and over and over to make sure that nobody hit anybody else accidentally and that everything looked natural.

By the time they shot it, everyone was tired but pumped up to do the shot. It was so successful that it only took one take. The moves had become second nature to all of the actors, and it really felt like a fight.

So many reps were done that it ended up being a perfect fight scene.

We all need reps.

The more Reps we do, the better we get. There is no short cut.

8) ONE REP ONE LIFETIME

This strategy has been beneficial to me in terms of getting through hard training sessions. View each rep, each drill as one on its own, the only thing that you must do today. Nothing more, nothing less. This is a great strategy to stay present and stay engaged. You are not worried about how hard the rest of the session will be, you are not concerned with your life’s challenges outside of your training.

Our only focus is channeling all our energy into the next rep.

Try to imagine that your whole life would have to be summed up by your next rep. You would try to make that next repetition the best rep possible, and you would concentrate hard. If you trained this way daily, then you would spend more time in a Flow state, your progress would accelerate, and you would enjoy each training session more. You will genuinely feel that each rep is valuable and that nothing is a waste of time. This law can give you valuable insight into your training and your life.

When undefeated samurai Miyamoto Musashi battled, he put his life into every sword swing, every counter, every defense. When it was time to sleep, Musashi only focused on sleeping, nothing else. When he was doing his carving, his mind was focused entirely on carving. He wasn’t thinking about swordsmanship or anything else.

Our ability to stay completely present and engaged in every repetition is going to play a huge role in us developing ourselves and getting on the path to peak performance.

Let’s do this!

This week when training and practicing experiment with a few of these laws and see if any of them connect with you.

Let’s do this!