In the world of athletic development, patience is not only a virtue; it’s a necessity. This sentiment echoes loudly in the teachings of Reb Brock, a well-seasoned strength coach of over 30 years and former Director of Strength & Conditioning at Del Valle (Tex.) Independent School District. Brock’s methodology is rooted in the wisdom of Soviet Union and Eastern Bloc coaches, who emphasized a long-term, incremental approach toward cultivating elite athletes.
“We’re talking about an 8 to 12-year process to take somebody from novice to elite,” Brock says. “So when I got down here and started coaching Junior High and High School I’m thinking, seventh to twelfth grade, that’s long-term athletic development right there.”
Starting with the Basics
The journey to athletic prowess under Brock’s tutelage begins with the most fundamental aspect of physical fitness: bodyweight exercises. Brock stresses the importance of these exercises, which have unfortunately waned in popularity in modern physical education. He starts athletes with exercises like squats, lunges, push-ups and assisted chin-ups or pull-ups. These exercises form the bedrock of his program, introducing core strength, balance, and coordination. By focusing on these fundamental movements, it allows his students to develop basic physical literacy, so they can move onto more advanced exercises.
Once a foundation is set, Brock introduces his athletes to the world of weight training, integrating complex movements that enhance coordination, spatial awareness, and the ability to generate power efficiently. His approach is meticulous and focused on proper technique and intensity over heavy loads. He starts athletes with the bench press, then moves them onto front squats and eventually onto cleans and snatches. When teaching athletes how to clean, Brock teaches from both a top down and bottom up perspective, ensuring athletes understand how to safely lift and lower the weight.
“I want to teach athletes how to pull properly from the floor,” says Brock. “I want their back in a in a neutral position. I want their shoulders covering the bar. I want them to stand up with their whole foot securely driving through the ground. I want them to stand up with that bar staying close to the body.”
Slow Cooking: The Process of Patient Progress
In a world obsessed with quick results, Brock stands firm in his belief of “slow cooking”athletes to perfection. Brock uses this metaphor to reinforce his gradual approach toward strength and conditioning training. He recommends increasing the intensity and complexity of exercises at a pace that is appropriate for each athlete’s stage of development. This not only helps in achieving optimal physical growth but also safeguards athletes from burnout and injury.
“Don’t burn the steak, in other words, don’t try to cook the steak too fast,” Brock says. “You need to slow cook it. If temperature is too high you’re going to burn the outside of it and it’s not going to be right.”
Reb Brock’s training philosophy is a testament to the power of patience, discipline, and well-structured athletic development. From laying a strong foundation with bodyweight exercises to gradually introducing complex weight training, Brock’s long-term approach illuminates an effective path for achieving and sustaining elite athletic performance.
