The mighty oak tree is a symbol of power and strength.  Legend has it that it is the most powerful of all trees and the mighty oak stands strong through all things. Therefore it only made sense that we named our training system OAK Strong.

  What is the OAK Strong Training System?

  The OAK Strong Training System is our defining philosophy, principles and training system we use to build champions on and off the field.    The OAK Strong philosophy revolves around three defining principles (the roots, trunk and the branches, if you will). These three basic  tenets  are ultimately responsible for our athletes and clients success. Follow the three principles and you will become OAK Strong.

1) Movement Skill Mastery (Roots)
2) Consistency in Life (Trunk)
3) Record Breaking Efforts (Branches)

Ultimately our goal in training is to close the gap. We don't expect anyone to be the absolute best at everything.  Even the most elite athletes aren't the best at everything; they're good enough at everything, and it's the culmination of being good enough that makes them the absolute best at what they do.

Closing the gap is ultimately about extinguishing limiting factors and weak links, which are responsible for your current "gap" in performance. These gaps are found throughout our lives and can be both physical and mental in nature. These limiting factors can range from self-limiting beliefs, nutrition, and flexibility to recovery, body composition and limited force production.

To close the gap we must know exactly what gaps need to be closed and exactly how much closing needs to be done. This is where having standards and methods to track efforts and progress are vitally important. The OAK Strong Training System 1) identifies gaps in performance and life, 2) has defined standards and 3) tracks and evaluates progress.

Principle #1) Movement Skill Mastery

The roots of a tree are the foundation. They create stability and control the potential for the tree's growth and development over its entire lifespan. A poor root system equals limited overall growth and development.

This is why principle #1, developing movement skill expertise, is the defining principle around the OAK Strong Training System. We need to move well before we move often, fast, or under a heavy load. Overall movement efficiency and proficiency are critical factors in performance and maintaining long-term health and longevity.

At the end of the day athletes are simply mastering movements. These movements can become rather specific based on the intricacies of a given sport, but the overall goal remains the same for all; establish superior movement skills compared to your opponent. This mindset of owning and mastering movement is prevalent in every single movement that takes place during training. Whether it is a minor adjustment of the foot during a warm-up drill or a hand adjustment during a heavy squat, we are relentless in our pursuit to destroy these weak links or breaks in movement mastery and fluidity.

The standard movement system we choose to use is the Functional Movement Screen (FMS). The FMS gives us a clear and objective movement score for any given person and very easily points out where the most limiting movement limitations are present. Although no client or athlete is created the same we strive for a score of at least 15/21 for all of our athletes without any significant imbalances. This objective screen tells us plain and simply how effectively an individual is currently moving. The movement screen is a starting point and a great overview of an individual's current movement efficiency and overall movement balance. Our number one goal in training is to own all movements; the screen objectively tells us how close we actually are to that point.

As my favorite strength coach Dan John says, "Fundamental human movements are... fundamental." We deem squatting, hinging, pushing, pulling, lunging, single leg stance and carrying as our fundamental and foundational patterns. We constantly seek to refine and build these patterns. All of our movements and exercises are derivatives of these foundational patterns.

Once we build a strong root system the tree has the potential to grow and flourish. But quality movement alone will not win the day. Like I said quality movement skills will give you the potential and opportunity to succeed but building championship habits through consistency in life will make sure that you are doing the things you need to be doing to get you where you want to be.

Principle #1) Goals:

• Behavior- Perform daily corrective exercises and tune-in to the little things during training.
• Outcome- Movement mastery/obtain at least a score of 15 on the FMS.

"Discipline yourself and others won't need to." –John Wooden

Principle #2) Consistency in Life

The trunk of the oak tree represents all things that have supported its growth and overall development over the years. The thick trunk indicates that the tree has been well nourished, has a strong root system, and can easily support new growth and development of thick flourishing branches.

The trunk of the tree represents principle #2; building championship habits by having consistency in life. For our goals to become realities we must be honest and objective with ourselves and our decisions, not only during training and practice, but also outside of the gym or practice field. These decisions and choices are directly linked to our overall growth and development. Ultimately, the goal is to build habits that support your goals and overall development as an athlete and human being. Specifically we are speaking of lifestyle habits, nutritional habits and for students' academic habits. If positive and supportive habits are adopted and used in conjunction with the other principles the tree (you) will grow.

Let's take a look at each category a little closer. Supportive lifestyle habits sustain positive change and personal growth. These habits make certain adequate rest and recovery are taking place, and that we are eliminating any destructive habits that work against us and our growth. Nutritional habits are in place to make certain that we are getting fuel in the proper amounts, consuming right types and at the right times. And of course, academic habits are put in place to make certain that we are training our minds just as thoroughly as our bodies.

The first step in building championship habits is identifying what are the right habits to adopt for you. We are only looking for a few to start with as we know less is more in this case because consistency is the key ingredient. We begin by identifying the greatest limiting factors in your life, your nutrition, and when applicable your academics. From there we take 1-2 habits that we agree are realistic to adopt and set out to adhere to these new habits 90% of the time (90% Rule). We track adherence on a daily tracking sheet and after a designated period of time reassess and make changes as need be.

This step is by no means ground breaking or new but it is probably the piece that is most often overlooked or simply neglected because it takes personal reflection, accountability and is black or white. At the end of the day it comes down to a simple yes or no; did I or didn't I do what I should be doing today?

Limiting factors may differ from person to person but all in all there are typically some that are applicable for the majority of us.

Lifestyle

1. 6-8 hours of quality sleep
2. Floss daily
3. Perform at home corrective and soft-tissue exercises to improve movement foundation and tissue quality.
4. Stress management system

Nutrition

1. Drink more water
2. Eat more protein
3. Consume more vegetables
4. Eat less processed food

Academic

1. Use a planner
2. Begin studying well in-advance of tests/due dates
3. Actually read what is assigned to you
4. Get involved in study groups

Principle #2) Goals

• Outcome- Build consistent habits in life that support personal and physical growth and development.
• Behavior- Identify limiting factors and adhere to the 90% Rule.

"The importance of repetition until automaticity cannot be overstated. Repetition is the key to learning." –John Wooden

Just like principle #1 we measure and track principle #2. This way there is no guessing and we continue to eliminate excuses and anything else that doesn't support our overall goal of building a better you!

"Don't mistake activity with achievement." –John Wooden

Principle #3) Record Breaking Efforts

The branches of the tree represent the final principle of the OAK Strong Training System. It is pretty clear that the branches cannot be supported without the roots or trunk, but when those supportive structures are in place the branches of the tree can flourish and grow. The branches represent our efforts and ambitions. This is where the rubber meets the road and we really build our bodies the way we want. You can think of it as starting to get more specific, as each major branch represents a different skill, performance attribute, or fitness quality. The better that branch is trained the larger it grows and the stronger it gets.

This principle is part mental and part physical and the mental must come before the physical. Building mental strength is about being able to endure through adversity and is displayed in the way we react to a challenge.
Mental strength is self-evident when training begins. Those who have it will win the day, and those who don't will simply yield average results at best.

"Being average means you are as close to the bottom as you are to the top." –John Wooden

Folks always ask me if being a Marine was physically tough. "Sure," I respond but nothing compared to the mental grind that we had to endure on a daily basis. If you are right mentally the brain ceases to act as a limiting factor, as self-limiting beliefs and negative self-talk simply disappears. There is something truly liberating knowing your body will give out before your brain will ever give in. This is the Marine Corps way and it is something we can all strive for as advocates of all things strong.

Change is hard, I mean physically hard. You must, I repeat, you must be willing to suffer a little. This is a simple factor that separates those who blossom during their off-seasons in the weight room and those who simply get average results.

So our goals here are pretty simple, 1) always expect more from yourself, 2) never be content with last week's work, and 3) treat every training session like it's all on the line. Build this type of attitude during your training and the intense and relentless attitude you need to yield big time results will be in-place.

Our approach to building a better you begins with building a needs based training program which is customized for you. Whether you are a high level college athlete looking to refine your skills or a 50 something year old stay at home mom who simply wants to look and feel better a program built for your needs and goals is essential. This is where specificity is very important and will directly reflect the end product.

Once an appropriate program is developed we must track progress. This is why we have created the PR Tracker (Personal Record Tracker). We use this tracking system to assess progress and use as a serious motivational tool. In addition this keeps everyone accountable as a certain level of progress is expected; specifically we expect at least one personal best to me obtained during every training session for almost all of our athletes and clients. Progress should be consistent and constant and this tacking system helps make certain that this is the case.

When choosing, learning, and training specific exercises we always follow a three step process which ensures maximum results. Quality first, Aim second and Intensity and Volume third.

1) Quality- No matter the exercise, it must look good before we add load or high volume. Quality is king and will always remain that way. Master the movement at hand, become super proficient at a given movement task and physical efficiency will follow. Never assume you have mastered anything. As there is a reason the elite athletes of the world continue to scrutinize their efforts on a daily basis. No matter how small or minor it may seem you can always improve the quality of movement and performance will improve.

2) Aim- This is a quality that most never consider, and unfortunately significantly limits performance in training. When I say aim I am referring to the overall point of the movement at hand. Do you know what that is? What is the goal of an exercise at a given time? So many times I witness athletes and adults alike, simply going through the motions and rep counting rather than focusing in on that specific moment in time.

If I tell you the speed or tempo of the movement should be accelerative in nature then that means your aim is to move that weight as fast as humanly possible. Even if the weight moves at a snail's pace the intent remains the same. If the given exercise calls for a constant contraction of the posterior muscles of the shoulder then you should be completely and utterly focused on keeping constant tension on those muscles. Some exercises the purpose is to accelerate, some to be explosive, some to stabilize and create maximal tension.

Whatever the intended quality of the rep/exercise is supposed to be this is where you need to be dialed in and understand the difference between finishing a set and attacking it. If I tell you to move the bar with serious intent, I better see an effort that is maximal and using every fiber of your being to get that bar moving. This is intent and this is critical for those who are serious about getting better.

3) Volume & Intensity- Once we own the movement and understand the purpose behind it we ready to add volume and intensity. This is where we load a movement with the goal of adding weight and volume over time. Unfortunately for most, this whole progression is turned upside down.

Most folks try learning a new lift by loading it up and maxing out before they ever understand the intent or mechanics of the movement. For most, steps one and two are never reached. This three step progression is imperative for overall development. Get really proficient at executing a specific movement pattern. Introduce a specific quality you want to train with that exercise, and then load that movement in a way that will elicit the types of adaptations you are trying to achieve.

Principle #3) Goals

• Behavior- Consistency and Last Chance Mentality during training.
• Outcome- Break at least 1-personal record every training session.

"Don't measure yourself by what you have accomplished, but what you should have accomplished with your ability." –John Wooden

If you are reading this I commend you. Most folks are looking for three second answers and quick fixes. These are the same people who never change. Face the facts of reality and that reality then has the potential to actually change for you.

We have spoken at length of the 3 defining principles of the OAK Strong Training System.

1. Movement Skill Mastery- (Roots)
2. Consistency in Life- (Trunk)
3. Record Breaking Efforts- (Branches)

We talked about the specifics of the parts to the tree and our overall purpose.

*Overall Goal is to >>>> Close the Gap

1. Address and Extinguish limiting factors
     a. Movement proficiency (stability, mobility, coordination, rhythm, balance, timing)
     b.  Recovery and Regeneration (Sleep, hydration, nutrition, academic success)
     c.  Performance measures (physical and mental strength, speed, power, endurance, etc.)

2. Create standards and gaps that must be constantly assessed
     a. FMS
     b. BOD POD, Nutrition
     c. PR Tracker

But more so than any of that the OAK Strong Training System represents a mentality of life: the relentless pursuit of personal achievement, the expectation to always do more, the ability to expose yourself to criticism, the unwillingness to waste the opportunity or the body the good Lord has given you, and the perseverance to thrive rather than survive in life! This, my friends, is the OAK Strong philosophy.

Now are you OAK Strong?