As a triathlon/strength coach, I have worked with numerous athletes throughout the years: From sprint distance triathletes, to 7x Ironman Triathlon triathletes. I have  AMAZING relationships with some of the athletes that I have coached, and not so great relationships with others. I have had some athletes who have gone to other coaches (totally fine; it’s a growing process!). I have had some athletes quit the sport completely. I have also had to fire some of my athletes. Why? I was putting more work into coaching them than they were putting in for themselves. I don’t work that way.

The other day, I received a question from a potential athlete, and I LOVE what they asked me: “What are my expectations as a coach?” As I started thinking about her question, I realized that I need to tell my potential athletes my expectations from the start. Maybe the athletes that I fired were never “aligned” with my expectations? Maybe the athletes that went to another coach wanted a different approach to coaching. Another thought that I had was that the athletes that I am coaching now and the athletes I have coached in the past Exceed my Expectations. Why? These athletes, aka friends, know that I expect GREAT things from myself as an athlete. Why would I think any differently with the athletes that I coach?  To make it clear cut, I came up with:

 Jen Rulon’s Coaching ExpectationsCoach Monica-2

Today, let me give you my “Rulon Rules” to a Deadlift. Deadlifts are a fantastic overall workout, IF done correctly. I am a big fan of Romanian Deadlifts (RDL), but some athletes have a hard time doing the RDL’s due to tight hamstrings.

What muscles do deadlifts work? Boy, what muscles do they NOT work? Here you go:

  • Trapezius Muscle
  • Latissimus Dorsi
  • Gluteus Maximus
  • Hamstrings
  • Quadriceps (All 4 muscles)
  • Erector spinae – Stabilizers of the lower back
  • Rectus Abdominis
  • Obliques