An interview with Elite Level Sports Conditioning Coach Willie: Everything you wanted to know, but were afraid to ask.

Q. I think a lot of people have always wondered what goes on inside your brain when coaching, care to share with us?

A. It depends what type of athlete I am coaching. I try to keep my athletes motivated and try to use motivational tips that I think will help in getting the athlete through the workout. When coaching a group of athletes, I try to keep the atmosphere a little lighter and try to make sure that everyone gets through the workout without feeling left behind. I also try to make sure that the athlete gets much more than his/her money’s worth trying to deliver more than what they paid for. This is how the results are achieved.

Q. Ok, the hot questions first, are you a “old-school hard-ass” coach or is that just a coaching persona you carry when coaching?

A. I think I am definitely an “old-school hard-ass coach” I want to make sure that my athletes know their breaking point. This is the only way that they are able to see what they can & cannot do. When people say “I thought I was in shape until I came to SpeedZone” that’s when I know I am challenging the athlete to see what they’re made up. I help them dig deep and make sure that in training and in competition, they get used to giving 100% effort. I like to teach them to embrace the challenges that come along and be ready for anything & everything that’s thrown their way. This affects not only to their athletics, but also their everyday lives.

Q. How (and when) did you get into coaching? 

A. I got into coaching when I was 17 years old, while I was enrolled in a martial arts class while attending college in Upstate New York in 1979. Wait… was that 30 years ago? Wow! I knew more about strength training and speed than most people because I was always reading and trying new ways to improve myself.  My martial arts instructor put me in charge of the strength & speed component of our training and I really liked it. A couple years after that, I joined the military and was one of the main trainers for special competitions for the US Army. I was the only female in a unit full of males and I had to make sure that I earned the respect of all the people I was coaching. I guess this is where I really learned to be a “bad ass”

Q. Describe to us the “ideal” athlete to coach?

A. The “ideal” athlete to coach is anyone who is willing to work hard for his/her goals. It doesn’t have to be a gold medal; it can be losing 5 pounds. But the person has to be willing to work, not whine or complaint and bring a positive attitude to the table. I always say “Don’t waste my time, don’t waste your time.” If I make a commitment to train you, you better make a commitment to give 100% when I ask for it—which it’s at every training session. I also like it when the lines of communication are open—I have to know how the athlete is doing, feeling and if he/she has any questions, concerns, etc about the training and the competition. I try to explain everything and try to give them as much guidance as I can. Some athletes question the guidance and the methods and end up following only part of the program. This is when the results are not always achieved. Other athletes do as they are told, trusting me with their training. It’s a great feeling when an athlete trusts you with their training and know that the results will be there if they do the work. It takes 3 years to develop an athlete. Some athletes want to take short cuts and are not willing to make the commitment. The ones who do commit are the ones who see the truly great results. Lance Armstrong was with Chris Carmichael for 11 years before he won his first Tour the France. They have been together for more than 20 years now. That is true commitment from both sides.

Q. Do you have a favorite sport to coach?

A. I like to coach anything that has speed & agility because the workouts are pretty challenging. It’s fun to coach and it’s great to see the improvements that the athletes make from day one to day 30, for example. Running is very close to my heart, coming from a running background myself. Even though I don’t run a 5:15 mile anymore, is great to train athletes to achieve their best times in races & competitions. One of my athletes told me that I am as good as his college running coach, who is also an Olympic coach. That was a great compliment, and one that I will never forget. Triathletes are a great group to coach since in a sense you have to coach 3 disciplines all at once. Cyclists are also great since I always try to challenge them to see their potential. It’s a great feeling to see how my athletes keep improving year after year, even as they age. Evidently something is working!

Q. Where is the pressure in coaching for you?

A. I guess the pressure comes more from within rather than from any external cause. I try to be the best coach I can be. I read 1-2 hardcover books a week and read a ton of magazines about all kinds of sports and training. I try to stay informed about all the new programs and the “latest methods of training” that come out. I read about diets, supplements, foods, training, and everything else in between. I am probably one of the most informed coaches in the US today. What I have found out is that there are no new ways of coaching. Most modalities have been around for a long time, and it is how you mix them together and how they are implemented that makes the magic happen. I have made the commitment to my athletes to be the best coach I can be and be their best source of information. The ones who take advantage of that are the ones who excel.

Q. With a busy schedule, how do you keep up-to-date on cutting edge techniques and information in coaching?

A. I always had this thirst for knowledge since childhood. I remember in 1^st  grade reading 6^th grade books. I always tried to stay ahead of everyone else. I guess I did view it as a competition. Reading is my passion and knowledge is about the only thing that you truly own. People say knowledge is power, I say knowledge that is implemented and acted upon is power. I just love to learn! This is one of my priorities and you always make time for your priorities.

Q. As a coach, how do you know if an athlete has given their all at a

competition?

A. I can usually predict how my athletes will do in a competition by how their training has gone. Sometimes the head games get challenging and they have to shake their doubts and fear. This is probably the hardest thing in training and competing. When an athlete knows that the work has been done, and they step into the starting line knowing that they are ready to take on the challenge, they usually do very well. When they start doubting their training and who they are, that’s when things don’t go well. Every athlete should compete for themselves and not for anyone else. If an athlete gives 100% and is confident on him/herself and the training, that’s true victory, regardless of the placement. The more this is practiced the more the top placements will take place… They have to believe that they can do it. This is hard for a lot of people to see… I have athletes whom I know can do 10-20% better than their best right now, unfortunately they place boundaries on themselves and they perform just to that boundary. “This is the best I can do” I hear. When they learn to remove those obstacles, they will see that they can truly fly and I can’t wait to see it when it happens!

Q. Is sport more about the physical or mental aspect?

A. The physical aspect is usually the easiest part. Anyone can get in great shape—just do the work and the results will follow. The mental aspect is much tougher. Your body will do what your mind tells it to do. You have to face your demons and conquer them- this is very hard to do. The limitations we place on ourselves sometimes get the best of us. This is an everyday struggle for most people. The mental aspect has to be trained even more than the physical aspect. I am big on training the mind and leaving nothing to chance… Some athletes embrace this philosophy, others ignore it. I work with the ones who let me.

Q. Most know you are a Master runner, do you get tired of logging all those

miles? 

A. I really don’t run as much as people think I do. I used to be competitive a long time ago, but not anymore. I do have a lot of commitments and the weather in this state unfortunately doesn’t help matters either. I run for me. That’s my own time: I do a lot of planning during my runs and sometimes is just my meditation time. I give a lot of myself to others, as a health care provider and a coach, many people depend on me. My running is for me, for my health and my sanity. Some weeks I run 25 miles, some weeks I run 60 miles. When I train for a marathon I get up to 75 miles a week but only for about 3 weeks. My family also tells me I am a nicer person after I run; this keeps me motivated. And no, I don’t get tired of running— I love it!

Q. If running was taken away from you, what sport would you do?

A. That’s tough; I have never imagined not running. I remember running when I was 4 years old, so running has always been a part of my live. I remember I had bilateral tarsal tunnel syndrome a few years back, and 2 doctors told me I would never run again, I just responded “that’s not an option” It was something that I never considered and like I said, it was never an option. It took 9 months of rehab before I could run comfortably again, but I did it. Even during the 9 months of rehab, I was still running even though it hurt so bad. Again, that was my sanity and I couldn’t compromise. I do enjoy yoga a lot and I’d like to retire someday and do yoga every day, in conjunction with running, of course!

Q. Do you have any other hobbies outside of coaching and running?

A. I love to read like I said before, and I love to cook and bake. These are very relaxing to me.

Q. Where are your strengths in coaching?

A. My strength I think is to be able to train the athlete as a whole, the physical and the mental aspect. I also include all the necessary ”extras” like nutrition, flexibility, strength, supplements, etc. In all my athletes I also try to see 2-3-4 and 5 years from now. That’s how I structure the training. I always see not what the athlete can do now, but what they’ll be able to do in the future. I explain everything because I like for my athletes to know what they are doing and why they are doing it. I try to break down the barriers that they place on themselves and help them achieve their best in everything that they do.

Q. How has your coaching changed over the years?

A. I used to have no patience for people who never got out of their comfort zone. Now I see that these people go through live like this in everything they do. Challenging themselves and exceeding expectations is not something they want to do. They are happy with mediocrity, and that’s Ok for them. I have learned to accept that and stop trying to change them. This is why I choose my athletes and just don’t train everyone. I have to know what you’re bringing to the table- remember, “don’t waste my time, don’t waste your time” But if you make a commitment, I will make sure that you achieve your goals and be the best person you can be.

Q. Where do you get the most satisfaction in coaching?

A. It’s truly a great feeling when I see one of my athletes achieving or exceeding his/her goals. Breaking down barriers, instilling confidence, and making the athlete hungry for more is what I think I do best.

Q. Well thanks Coach Willie for sharing your thoughts, any closing words?

A. There’s an athlete in all of us. Like I said at the beginning, whether is a gold medal or losing 5 pounds, the steps to start the journey are the same: you have to decide what you want and you have to commit. If you are committed, SpeedZone will take care of the rest. I hope to continue helping athletes of all levels achieve & exceed their goals. Stop by and let’s talk—Let’s break down the barriers and see what you can really achieve!

Thanks for listening!