Bare Bones Physiology- Chad Waterbury


Look close  you will see that these are  just decorative bones...I just liked the picture courtesy of Part supplies delivered  ant thing can be delivered these days

Look close you will see that these are just decorative bones…I just liked the picture courtesy of PartySuppliesDelivered       anything can be delivered these days


My Friend soon to be Dr. Chad Waterbury   Recently wrote this post On “Bones”  and I thought it was a good quick review  and  or introduction so I decided to share it  with you.

The post  has inspired me to write my own post soon on bone development for the youth athlete stay tuned for that one  after the  New Year.


Bare Bones Physiology- Chad Waterbury

“Your body is comprised of around 206 bones. Unless you broke one of them at some point in your life, you probably don’t give much thought to any of them.

But bone physiology is important for any trainer or hard-training athlete to understand, so I’m going to cover the basics of what you need to know.

First off, bone isn’t a passive tissue that just maintains your uprightness and holds your soft tissues in place. Nope, bone is a living, adaptable tissue that’s classified as an organ. It can grow, repair and remodel, much like muscle tissue.

Growth: bone starts off as hyaline cartilage and then ossifies (gets hard) to give it that hard structure adults carry around.

Repair: as you know, when a bone breaks it doesn’t stay broken. The bone can repair big damage (i.e., fracture) and it can also repair micro damage that occurs on a daily basis. You don’t feel micro damage but it occurs each time you lift heavy weights or land from a jump.

However, you will feel micro damage if it accumulates faster than the bone can repair itself, thus causing a stress fracture. The only treatment for a stress fracture is rest so you can let the skeleton system put the deposition/resorption ratio back in balance.

Remodel: cells in bones feel tension and respond by either laying down new bone (deposition) or removing bone (resorption) when the compressive forces halt for an extended timeframe.

Importantly, remodeling is not just growth. Patients with paralysis experience high levels of remodeling through resorption. Remodeling and resorption are constantly occurring throughout life. Whether that remodeling results in more or less bone depends on the ratio between the two.

Bare Bones Physiology

Your bones consist of spongy bone on the inside, and a hard covering of compact bone on the outside. As mentioned, bone is a living tissue that receives blood from arteries and vessels that supply nutrients to keep it strong or make it smaller through resorption (deloading) or repair damage.

There are three types of cells within bone: osteoblasts, osteoclasts and osteocytes.

Osteoblasts lay down new bone either after a fracture or when the bone is stressed through load bearing and weight training.

Osteoclasts do the opposite since they chew up bone either after a fracture to remove the damaged tissue, or when you unload the skeleton system. Astronauts have to deal with the ramifications of increased osteoclasts (resorption) activity when they’re in space.

Osteocytes help maintain the bone integrity and can deposit or reabsorb bone based on the demand you give the skeletal system. Osteoblasts eventually become osteocytes.

Now, I’ll address three important questions about bone that are frequently asked…  Read the entire post here

Until  Next Time

Attributes Of Athletic Greatness




2013 WCS 13-14 Girls Team


Kirk Mango @ ChicagoNow.coma while ago wrote a two part post on the attributes of a true champion. We agree that a true champion isn’t just made with “natural talent”. It is a combination of many things that makes a real champion. I have taken the nine attributes Kirk has written about and shared them below.   Read the entire articles here…

Part 1 Nine Attributes Necessary For Athletic Greatness  and Part 2 Nine Attributes Necessary For Athletic Greatness


1. Commitment:  A powerful devotion to something. It is the essence of dedication as one feels some level of emotional discomfort when not honoring and demonstrating action toward a commitment one has. Athletic greats, they are personally and professionally committed to the task that creates the opportunity for them to become who and what they are.

2. Discipline:  The act of consistently holding oneself to a certain course of action, most times, in order to honor one’s commitments. This action is taken even in the face of difficulty or adversity, is relentless in nature, and can take on a form of having to force oneself to do what needs to be done. Discipline, as explained here, is second nature to the highest level athletes.

3. Sacrifice:  The willingness to forgo other wants and desires in order to honor one’s commitments. From an athletic standpoint, it is tied closely to discipline as making a sacrifice does not occur without some level of self-restraint. It is unlikely, if not impossible, for athletic greatness to be achieved without sacrifices being made along the way.

4. Strong Work Ethic:  An ability to apply great effort to a task. These labors are an important factor in the high levels of success great athletes achieve. Working hard is simply part of the plan for them.

5. Competitiveness:  A strong feeling toward wanting to win or come out on top. It is not necessarily the winning in and of itself that drives athletic greats but the testing of their abilities against others and sheer enjoyment they get over the competition itself that they love.

6. Resourcefulness:  The creativity and ingenuity one applies to a situation. Whether facing challenges in competition or difficulties in training, champion athletes are able to “figure” out what must be done to accomplish what is needed. Their ability to think “outside of the box” in order to come up with solutions is strong within them.

7. Perseverance:  The act of being tenacious and persistent. It is an attitude of focused firmness demonstrated through the action of “always trying.” It is a necessary characteristic for anyone seeking athletic greatness.

8. Passion:  Within the heart of every top level champion lies a sincere and deep sense of caring over what they do. The kind of caring that encourages the focused perseverance described in the paragraph above. Like a raging fire burning within, it wholly and completely supports the last attribute to athletic greatness.

9. Inner Will: The ability to be resolute about something. Simply put, it is the capacity to hold an unyielding position over one’s goals and objectives as top champion athletes never give up and never give in. As stated by one known by some as “The Greatest” (Muhammad Ali), “the will must be stronger than the skill.”



Why The Rush To Youth Sport Specialization? (Part 1)


A young skater on his what to learn on step at a time


There is a current trend to specialize our youth athletes long before necessary.  Parents don’t get caught in the trap of allowing your child to only participate in their best performing sport. Children under 13 or 14 with little exception need not specialize to get a so called edge on the competition. Being well rounded is the best edge a child can get. I will revisit this topic over  and over again as time  goes n because like I thought when I first began it is more important now than every.

Well intentioned youth sport coaches often follow the lead of adult elite coaches and develop a training program that is tailor made for an adult but not for a growing child. I cannot overstate the value of varied sports activity. If you or the coach are not allowing your child this opportunity, you are prohibiting her to grow as a complete athlete he could be. This is obviously counterproductive and impedes the optimal development of young athletes.

Research and common sense show that very young  children do not posses the attention span to concentrate on one athletic skill for a prolonged period of time. If forced to they will most often develop poor training  habits,”just to get it over and a technical  form you don’t want them to have , and an arsenal full of attitude you won’t like either. The best of the best athletes rarely chose a single sport to focus on in the beginning. They played and experienced many sports.
Diversification is key. We Know as this as doctors ,coaches but there seems to be a complete disconnect out there in youth sports organization land.  There is more than enough time and opportunity to specialize. FUN is the  first priority.  A few years back I talking to former Olympic Gold medalist  and former Alabama Head coach Harvey Glance he began to share with me that he  started  his track experience at the age of 7. He stated that” he loved running and he loved many other sports as well”. He didn’t just run because he was “good” he ran because it was fun. It wasn’t until 15 or 16 he made the decision to focus on track and field. When he made that decision within 4 to 5 more years he won his first of two gold medals in the 100 meters. Did he lose anything from participating in several other sports not at all. A matter of fact he states he was able to see what would possibly bring him the most success based on comparison.


Lots of other activities along the way allowed for a great day of surfing and other water sports during this vacation in Hawaii. they were 12 and 14 in this photo

Give your youth athlete lot’s of positive reinforcement, ask him questions about his feelings and the sports he or she participates in. Remember, it is all-encompassing athletic skill base that leads to proficiency in single sports – not specialization. When “Coach Henry” and would plan for youth meets train Lauren we allayed plan and schedule in some fun. Fun within the workout schedule was so important. The season gets long and tiring for a child(the parent too) A seven year old that would rather at times go play a game  of their  choice. Know your child. Know what he thinks is fun. She if the coach can  develop games that will condition and develop as well as promote fun and enjoyment. In further posts  you will read about Long Term Athletic Development and how it can help shape a true champion and person who can become an active person long after they hang up there  collegiate or professional spikes put away their hockey stick or  stop kicking goals.

People often would say to me that Lauren looks like she is having fun. She looks like an 8 year old. That made and continues to make me very happy .  I believe she will have fun for years to come because that has been out focus through many wins fun and development for something greater  is the focus not the gold medals. They come when she is having fun!

Until Next Time


Start Where You Are



I get a great deal of comfort from these  words. No one starts a project will the  final result . If you are fortunate or just plain lucky enough  you may, with a level of perseverance  end  with the final product you had in mind from the beginning.

So ,“Just Start Where You Are” …Such simple words yet  so profound. One step at a time one project or in my case one post at a time ( my adult ADD causes me at times to indulge in a severe case of multi-tasking) .

This summer I purposely planned a big group of projects with the idea of one at a time to completion in excellence, no skipping steps…..It worked  out very well, but I have to admit toward  the end of my month of DIY exploits I did kinda rush it at bit , but this is the first time I have ever done so much in such a short amount of time.  I am a believer now .   No multi-tasking allowed or needed.



I call this my civil war dresser, it reminds me of an old jacket with those black knobs on it. I couldn’t be happier with the result.

The first of many DIY redo projects in the  TrackGirls’ bedroom this summer.  This was her  theme idea and the American Flag was the inspiration ,and that lead to the creation of the Americana/Team USA Theme.”Every Girl ‘Gotta Have A Goal :-)




This small chest use to be all white. The red has given it new life.



This notion of “Start Where You Are” at applies to our athletes also, as their strive for the  heights of competition,  highest level of talent they can achieve or simply love of the sport.

Our athletes need to know they can start where they are at and grow from there. To be The best They can be. Not just what we as parents Want…. but who they are in there moment.

Acquiring new skills sets is what makes all of us better at  anything we  endeavor to do better . This is  especially  true in sports. Being unafraid or afraid and just doing it anyway is the game changer for your 4th and goal 5 secs  win.  The final lap in the Championship State Meet or Junior Olympic Final . Or for me  just a simply  30 days personal challenge of DIY  joy and pushing though to the end for personal satisfaction and acquiring a new skill from which many more projects will be born.

Start where you are at you never know where you will end. For sure it will be a little further than you just might think.


Until Next Time