ASCA Podcast #23 - Bob Alejo

Bob is the Director of Sports Science at Power Lift. He was the Assistant Athletics Director/Director of Strength and Conditioning at North Carolina State University (2011-2017). Prior to that Alejo was the Director of Strength and Conditioning for the Oakland A’s (MLB; 2009-2011 and 1993-2001), Director of Strength and Conditioning at UC Santa Barbara (2005-2008) and held three different strength and conditioning coach titles at UCLA (1984-1993). While there, the Bruins won 25 national championships and produced more than 100 All-Americans. A member of the 2008 and 2012 U.S. Olympic Team, Bob was the strength coach for the Gold medal-winning men's beach volleyball team of Todd Rogers and Phil Dalhausser in 2008. After earning his B.A. in physical education from Chico State in 1982, he was the strength and conditioning coach for football at his alma mater. Author and public speaker, Alejo is a Certified Strength and Conditioning Specialist (CSCS*D) and holds the advanced NSCA Registered Strength and Conditioning Coach Emeritus (RSCC*E) Quotes “I think really part of my development… came from the fact I had already cross pollinated my knowldge with so many sports” “The key to shoulder health in overhead athletes is scapular positioning and that only comes from strength… not from endurance or 2 pound rotator cuff weights” “If you’re going slow, it better be heavy or it’s a waste of time” “It’s not how fast you turn your feet over, it’s how much force you put into the ground for the next step” “I can’t help believe that the squat is one of the most underrated core exercises we have” “I’m not a scientist but I use science every day” “The Moneyball philosophy - how do you compete without the same resources!” “Intuition, common sense and science combined gets you the best results - not one or the other!” “I learned the fundamentals work everytime” “The realisation is this, if they needed more development they wouldn’t be in the league (pros)” “Heavy loads and low volume don’t get sore which is the last thing you need for anyone swimming or throwing/hitting a ball” Shownotes 1) 35 years of strength and conditioning from UCLA to Oakland A's twice to NC State 4:30 2) The collegiate experience and cross-pollination of sports 8:00 3) The shared components of different sports and the Randy Huntington / Keiser Seated Calf story 18:30 4)Training for throwing sports, the crucial role of scapular positioning, push to pull ratios (1:2) and the critical role of decelerators for the shoulders 22:40 5)Sprint & jump training, the role of the hamstrings, how strong is strong and bilateral versus unilateral work 28:40 6) Planning and periodisation based off testing - taking testing data and designing programs 33:40 7) Sport science and modern issues 41:46 8) Behind the scenes with Moneyball (Oakland As)- real life versus the movie and the mecurial Billy Beane 51:56 9) The first, second and third decade of coaching characteristics 1:02:16 10) The difference in philosphy between training pros and college kids and his strength training philosophy with millionaire athletes 1:18:56 People mentioned Al Vermeil Mike Powell Jackie-Joyner Kersey Bobbie Kersey John Smith Art Venegas Troy Aikman Reggie Miller Randy Huntington Peter Weyand Billy Beane Gail Devers John Godina Barry Wineberg Ricky Henderson Natalie Williams