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  • kofi hughes

In the beginning of my journey, I mimicked what I saw other coaches implementing into their sessions and programs. If someone I respected (which does not say much for an ignorant amateur) believed that squats below parallel were a sin, then by all means they were a sin in my gym too. If the speed treadmill was used 3 days a week by Joe Blow, and Joe Blow trains Lebron James, then best believe we will be running our treadmill 3 days a week. I had no thought of my own in terms of “why” these coaches are doing what they do, I only watched “how”.


The blessing in starting out so naive (as we all do) is that when watching intently on how someone does what they do (without knowledge as to why), it creates a form that will later be filled to completion (once the knowledge of the “why” is acquired). I believe this has served to be one of the greatest methods of understanding knowledge. first, get to know by experience, and second, getting to know by intellect. The first gives form or context for the second to fit into.


I believe that the love and enjoyment of the art of coaching, has just begun. There is a spark of intimacy and excitement when just beginning to get to know a thing, yet it is immature.

There is another depth of intimacy to be learned after the familiarity of the form, and that is the depths within it. As I seek now, knowledge concerning the “why’ behind the “how”, the strokes of my brush carry new intent & reason (better training).

I will not have my athletes barbell squat in the name of lower body strength. I will not introduce mobility and yoga, for the sake of “flexibility” and “ROM”. My first and only question when coaching is, “Will it transfer?” Will this exercise transfer to their performance in their sport? (How…Why?) If in fact the answer is yes, the principles will be present as the backbone to that yes (or that no).


Looking back at my career, much of the results achieved by my athletes were in my ignorance. This does not excuse the ignorance or motivate me to continue ignorant, but gives light to the idea “what is possible with proper knowledge?” knowledge of the Why. If x has been achieved without the knowing of principles and the “why”, how much more is out there? It leads me to think of how much untapped potential is left lying around within my athletes, covered in dust and cobwebs.


To understand how and why the exercises & protocols transfer to better performance in sport, this is the pursuit. What you seek is what you find. And in seeking knowledge as to how and why, in terms of transferability to sport, we shall find greater performance in sport, due to better training.

  • kofi hughes

training theories and ideas. Part 1


I am not the stiff academic science head, nor the “do what I’ve done” because I’ve performed at a high level in my past. I believe training to be simple. Quit attempting to re-invent the wheel, and stay near and dear to the principles. They haven’t changed since the foundations of the world.

These principles of movement, energy, and force are responsible for every elite athlete, and reveal the deficiencies of every mediocre athlete. These principles are the foundation, the most important structure within an athlete. Before the dominate ball player, there was a dominant athlete. What makes a great tennis player, is first a great athlete who exhibits great examples of principles at play.

With a proper foundation in place, training becomes creative and expressive, not overly complicated science research or instagram circus footwork. Principles when thoroughly understood, are administered in a unique way via the authenticity of the trainer.

Put stress on the body and give the body rest; boom super-compensation. Rinse and repeat until the body has adapted to the stimulus. Now create a new stimulus, introduce it to the athlete, and give the body rest: boom, super-compensation has occurred again.

Athletes play a given sport. I try not to lose sight of that. As much as I want my guys to get bigger faster stronger, it never becomes greater than their ability to perform in their sport. I do not care how much you squat bench and deadlift, can you score touchdowns? I do not care how fast you can run, can you get past a defender? I do not care how lean you are, will you lead your team to victory in the final minutes?

Ive been guilty in the past, obsessing over my athletes’ measurables, losing sight of their sport performance. They don’t wear a jersey for me, and neither do they for you. Let’s not forget that.

Another thing, there’s absolutely no reason for overcomplicating things. Change the load, change the intensity, change the volume, change the rest to work ratios, change the plane, change the angle, change the tempo, change the exercise. Just be consistent. That is the greatest component of a successful training program, consistency.


For those who have eyes to see, and ears to hear, you understand.

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Kofi Hughes, CSCS, FMS, USA-W, ALTIS

all training is inspired by the Holy Spirit, and the glory is God's