MAX FITNESS

BECOME
A BETTER
STUDENT-
ATHLETE
WE TRACKED down a
handful of coaches and even
a director of athletics all
associated with the Big West
Conference, an NCAA
Division I member to find out
top training tips for student-
athletes, some important do's
and don'ts of training, and
some things they know
now that they wish they'd
known in their school days.
Plus, our cover model shares
some tips as well!

SOME SAGE ADVICE

Photo by JamesPatrick.com

Sage Watson, a recent graduate
of University of Arizona who won
the 400-meter hurdles title at the
2017 NCAA Division I National
Track and Field Championships in
Eugene, OR, is this issue's cover
model. Here are her top three
training tips for student-athletes:
1. Get Your Sleep. Sleep is an
important factor in recovery and mental
awareness. Without sleep, you are
going to break down your body faster
and lose your mental focus for school.
2. Set Your Priorities. Ask yourself,
Is what Im doing today going to help
me achieve my athletic and academic
goals tomorrow?
3. Understand Your Training. Write
down your goals and have strong
communication with your coach,
trainers, or whoever else is helping you.
Understanding your goals and what you
are doing each day in training to get
towards these goals is an important
factor for success.

14 WWW.MAXMUSCLE.COM AUGUST 2017

TRAINING TIPS If Only I Knew Then
From proper sleep to engaging in active recovery,
Experts dish on things they know now that
here are top training tips from the experts.
they wish they'd known as a student-athlete.
1. Engage in Active Recovery: Todd Rogers, head
volleyball coach at Cal Poly San Luis Obispo, said When I was a college athlete, I used to joke
this is critical. "I tell all my athletes that you have with the guys who lifted and asked them why
to take care of your body in terms of rest," he
they were lifting. Now, looking back, I wish
said. By active recovery, he means athletes need
to take advantage of the things they have in the I had taken [weight lifting] more seriously.
training room that will help their bodies recover That, as well as [geting enough] rest and
from training, such as massages, deep tissue what you put in your body.
work, cupping, heat stimulation, ice, etc. "This Todd Rogers, head volleyball coach,
is what is going to help you train harder the next Cal Poly San Luis Obispo
day. If you don't do these things, the lactic acid,
the soreness, will build up over the week ... and
you won't do as well." As a high school athlete, I didnt look at
2. Get 8 Hours of Sleep Each Night: Tamica Smith fitness as a lifestyle or sports as a profession.
Jones, Director of Intercollegiate Athletics for UC But now ... I believe its important [for
Riverside, said, "As collegiate student athletes, student-athletes] to remain disciplined and
you are challenged with juggling the time
focused not just on maintaining fitness to
demands of training, studying, competition,
social interest, and the list goes on. It is perform in your respective sport but to train
important to get the proper rest for the day, and for a disciplined and healthy lifestyle.
sometimes a power nap midday or evening helps Tamica Smith Jones, director of
significantly. Days get drawn out, and studying intercollegiate athletics for UC Riverside
oftentimes comes late at night. But getting those
eight hours [each night] allows the body to rest,
recover and repair for the journey."
I wish I would've learned to eat better and
3. Eat Right: Maintain proper nutrition throughout execute that plan so that it would be more
the day. "Grabbing a healthy snack to help fuel
natural now. Once you aren't on an intense
you is priceless," said Smith Jones. Keep protein
bars, fresh nuts, fruit and other power bites workout schedule, you definitely have to be
in your possession to ensure you do not go for better in different areas of your life.
the many unhealthy options that seem so readily Tairia Flowers, CSUN head softball coach
available. "Having energy handy while you are
on the go that will both satisfy your hunger and
keep you healthy is a win-win!" she said. "Besides,
it goes a long way toward building a healthy EVERYTHING!! I wish Id listened more to my
physique. What you do outside the gym is just as academic advisors. Now in todays real
important to the gains you want inside the gym."
world, having a degree is something YOU
4. Pay Attention To Details. "Everyone wants to NEED versus something only certain people
get the big hit, set the new record or accomplish can attain.
whatever relates to your sport, but big jumps
Robyn Ah Mow-Santos, head volleyball
aren't usually the way progress comes. Its about
coach at University of Hawaii, Manoa
baby steps," said Tairia Flowers, CSUN head
softball coach. "Be patient and work hard."
5. Go Hard or Go Home! "Always put in 110 Nutrition for peak performance. There are
percent effort into your training or else, why are
many things I put into my body as a [student]
you there?" said Robyn Ah Mow-Santos, head
volleyball coach at University of Hawaii, Manoa. athlete that probably inhibited my body from
"Also, respect your coaches, teammates, and optimizing performance. I cant guarantee
trainers and they will respect you." I would have made the right decision every
6. Lead By Example. "Its not always about being time, but it would have been nice to be able
the best player or your talent," Ah Mow-Santos to make a more informed decision.
said. "You will be respected for your work ethic Dan Klatt, head women's water polo
even if your skill level isn't where others are." coach for UC Irvine

AUGUST 2017 WWW.MAXSPORTSANDFITNESS.COM 15

 TRAINING DO's AND DON'Ts
Dan Klatt is the head coach for women's water polo at UC Irvine. He is a former
water polo Olympian and All-American. Klatt earned Big West Coach of the Year for
the fifth time in 2014. He was appointed the head coach of the U.S. junior national
team and then guided them to their first ever gold medal in the London Olympic
Games in 2012. Here are his training do's and don'ts for student-athletes.

DOs
1. Do prepare for strength training. Elite level strength training is one of the hardest
adjustments for incoming student-athletes without professional guidance during their
NOW AVAILABLE! interscholastic career. Understand the type of lifts and movements that will be emphasized
and get a head start in a safe environment with proper instruction.

Sinfully
S 2. Do incorporate sport specific movement in conditioning. Running and swimming alone
cannot prepare you for proper fundamental execution while fatigued. Incorporate sport

Delicious
specific movements into your conditioning so you are used to performing technical skills
while under mental and physical duress.
3. Do learn to love fundamental repetition. Every sport has fundamental movements that
are the building blocks of the game. Without these movements one cannot play the sport at a
high level. These movements should be a consistent element of personal training.

DONTs
1. Dont be too cool for stretching. Not only does stretching prevent injury, it also increases
your athletic potential. Make this part of your routine. Leave time for stretching before and
after training.
2. Dont ignore your weaknesses. Embrace them! People gravitate toward what they are
good at and tend to ignore development of their weaknesses. A true competitor is driven by
success that comes with challenge and adversity, not success that comes with ease. Before
training, identify a challenge area you will attack that day. Persevere through failures you
may face until that weakness becomes a strength.
3. Dont outgrow coaching. You can learn something that improves you from every coach
and teammate you have on a daily basis. Sometimes as people become elite, and their ego
grows, they become worse listeners. Having two sets of eyes and two brains to refine your
Locations nationwide. Find yours @ www.maxmuscle.com
game is always better. There is an article in The New Yorker from 2011 by Atul Gawande
called Personal Best that eloquently professes the need for guidance and critique in even the
best of us. Be coachable! Listen and apply.
16 WWW.MAXMUSCLE.COM AUGUST 2017