Mistakes I’ve Learned From

Mistakes I’ve Learned From

Written by Scott Grondin

“Failure is the key to success; each mistake teaches us something.”

-Morihei Ueshiba

Every now and then I look back on my past training logs, training programs, and exercise prescriptions and wonder what was I thinking? It’s amazing to see the process from which we have started and the mistakes that I have made not only in my own training but in the training of others. Making mistakes is part of the learning process, the key lies in the improvement from those mistakes and the adjustment made each time. It is hard to narrow down just one mistake or, as I prefer to say, “learning experience” that I’ve had, but I’ll pick the most common one I see with trainers today and that is advancing athletes too quickly – improper progression

I am just as guilty as any other trainer, but over time I have personally seen the difference in properly progressing an athlete. In my early training years, I believed that in order to build a faster athlete I needed them to do advanced drills that other elite level athletes were doing. I would prescribe specific drills/ exercises and focused on the speed at which we could do them instead of the quality and details in which they performed them. Over the long run the athletes would get faster, but only in small increments without ever correcting the underlying issues that are inhibiting them.

Recently I spent my first 5 sessions with an athlete completely on foot placement, foot stabilization, and foot striking in that order. At the end of those 5 sessions, we had completely changed the way that athlete struck the ground each time they made contact with it. This correction equated to increase speed and power almost instantly. In my earlier years of training, I would have gone right to more advanced drills and attempted to correct the issue in those drills. Over time the corrections would have been made but many times it would take 3-6 months before I would see the effect the same as I did in just those 5 weeks of focused and strategic progressions.

The above example is just one of the many “learning experiences” I could have written about. Each time we make a mistake that we are able to correct, learn, and improve upon is a step in the right direction. These experiences allow us to continually grow and build as trainers. Remember learning is a continual process that should never end.


Trainer’s Note

Focusing on the way an athlete’s foot is positioned is key. Improper foot positioning can equate to inches of height or distance on every strike of the ground. Over the course of a 40yd dash, this tiny detail equates to tenths of seconds off their time.

Supporting Our Community With Coach Peter and Chapman Partnership

We at ADAPT will have a donation box set up at the gym and we will be accepting anything you all can donate, including but not limited to items such as clothing and accessories, shoes, socks, non-perishable food, toiletries, school supplies, books, toys, furniture, baby items, towels, and linens. Peter will then make a drop off to a Chapman Partnership location where donations (including the socks!!!) will be distributed to participants. Donation box will close until the 15th. Click HERE to donate through gofundme.


We have joined in with Peter and his partnership with a non-for-profit organization called Chapman Partnership (@chapmanpartnership). Their mission is to empower homeless men, women, and children to build a positive future by providing the resources and assistance critical to growth and stability. They offer a wide array of support services that go far beyond just emergency shelter. Including comprehensive case management, health, mental and dental care, day care, job development and training, job placement, permanent housing assistance and other support from a variety of social service agencies all under one roof to 800 men, women and children daily.

Which Type of Water Should You Drink?

We all wonder how much water we should be drinking but do you ever think about which type of water you should be drinking? Does it really matter? Short answer is yes. We all know that water is important but do you know its function when it comes to regulating your hormones and organ functions? There is a whole science behind it.

I recently listened to episode 73 titled Hydration and Water Masterclass by Shawn Stevenson. During this episode, I have learned that water is responsible for transporting hormones, neurotransmitters, and is an integral part in the proper function of your central nervous system (your brain). A drop in hydration levels of just 5% causes a 25-30% drop in energy levels.

Your blood is 90% water.

Your blood is your body’s transport system of nutrients, to wastes, and to many other necessary bodily functions. According to research, 75% of people are chronically dehydrated. Not just dehydrated, chronically dehydrated. Oftentimes. People will mistake thirst cues from their hypothalamus for hunger; in other words, you’re eating when you are thirsty! Which may lead to eating excess calories and potentially dehydration. Simply adding high-quality water (glass bottled spring water for example) can fix so many aspects of your entire life upgrade your health. We all should be doing this.

Do you know how to take care of your hormones, thyroid, liver, insulin and how to ensure that they’re functioning optimally? All of these organs serves important functions when it comes to weight loss and fat loss. When you are under high stress, whether at home or at work, the organs are not functioning optimally and it can actually inhibit your ability to burn fat, regardless of your activity level or healthy eating habits.

We all have stress, we all deal with some sleep issues, and we all can improve. It all starts by making simple fixes such as adding high quality water to your life, practicing toxin reducing techniques through your food choices, developing morning routines, learning simple breathing techniques to manage stress, and many more. These might be the missing dimension in your fitness and health journey. Take time to focus on the details and optimizing the human body (before even thinking about what workout will burn more fat or what/when/how much should I eat). This should be THE top priority. By exploring different topics on the Model Health Show my outlook on health and fitness has changed drastically. Maybe it can help you.


Written by Audrey Banada


Check out these links to read more

73 titled Hydration and Water Masterclass by Shawn Stevenson



Never Stop Learning

After years of training it is common ground for trainers to have a routine set or feel that we know everything. This couldn’t be further from the truth or worse for our clients’. Continuing education is key for every trainer or coach. We are only at the tip of the iceberg when it comes to human performance. Everyday something new is being learned or disproved and we as trainers need to stay on top of the times. This is why at ADAPT we constantly try to participate in new courses, seminars, or other forms of continuing education.

Recently I completed my CSAC, Certified Speed and Agility Coach certification. This course was over 40 hours of lecture, demos, and quizzes that really emphasized proper biomechanics and drill progression for SAQ. (Speed, Agility, and Quickness) As in many courses there are many things you may already know, have seen, or even are currently doing with your clients. However, hitting the refresh button is always needed. I was reminded of many drills that I have used prior but wasn’t currently using now. It is easy to get caught in the flow of the program or similar drills which is why we need to hit a refresh button every once in a while.

This course did exactly that for me. It taught me many new things, but the biggest takeaway for me was sticking to the basics that I had learned long ago. Emphasizing the details of the basic movement patterns until they are hardened like concrete into that athletes movement pattern. Once this was completed than we can progress into the flashy and exciting elements of training that is common portrayed in social media everywhere.

After completing the course I was extremely motivated and began to create ADAPT’s own SAQ handbook to use as our teams prescription SAQ training.

Written by Scott Grondin

The Now

As I fell exhausted, seated at the bottom of the net silencing 524 gator fans and their home team, it was astonishing to see how my team was crying for joy and my opponent in tears, and me just trying to figure out what the big deal was. Who would have thought reporters would call it “maybe the biggest upset in NCAA Women’s Tennis history.”

Taking a moment to reflect,I decided not play competitive junior tennis in 11th grade, burnout or teenage know-it-all, who knows, but this was during the major recruiting year for college athlete. A month before the fall college semester in 2003, with hardly a plan B ready as to where I will go for college, I signed up with the University of Miami on a full-scholarship off a hunch.

It was towards the end of my first season as a freshman tennis player at the University of Miami and , I hear we are going to regionals for a post-season match at Florida. Put yourself in my position, we had a fall tournament (off-season) called regionals. So, for me I thought it was just another match. I haven’t been on the tennis scene for over a year! I even told my parents they did not need to come.

University of Florida was the number one seed at the NCAA tournament and we were going to their home facility to play the round of 64 and meet them in the round of 32. Whoever wins, makes it to the Sweet 16 and the NCAA tournament. I had no clue of this. My parents always taught me not to look ahead, so inevitably it didn’t matter, the goal was to just take care of the now. We, the University of Miami Women’s Tennis team were ranked 23rd in the country at the time, and Florida was expected to win the entire tournament again that year.

In college tennis there are three doubles matches to play. If you win 2 of the 3 doubles matches you get a point. It’s a game to 4 out of 7 points (1 point for doubles and each singles match is a point). The deciding match for the doubles point came down to my court.

According to the gators article “The Gator pair jumped out to leads of 4-0 and 5-1 behind a pair of breaks, but that’s when the Hurricane duo (me and my partner Mari Toro) began their comeback. Suvak lost her serve in the eighth game, but UF still held a 6-5 lead with one break. With Suvak then serving at 40-15 in the 12th game, the Gators couldn’t close out the game and Miami evened the match and took a 7-6 advantage after Banada held. But Berecz came right back and held at love, swinging the momentum back in the Gator’s favor as they broke Toro in the next game to send Suvak to the baseline to serve for the match with a 8-7 lead. However, the Hurricane pair won the first three points en route to breaking Suvak and force a tiebreak. UF won the first two points in the tiebreaker, but Miami won the next five to take a 5-2 lead and eventually take the match with a 7-3 score in the tiebreak.” I remember they had match points before forcing the tie-breaker and our stubbornness wouldn’t allow it. My partner and I were pretty nervous but we were crazy and I think that helped. The doubles point goes to Miami, 1-0.

Finally, the gators win three singles matches and my teammates pull in the other three. I was not even into my 3rd set before I knew that it came down to my court. I remember feeling like my calf was going to cramp. The singles match took 2 grueling hours and 35 minutes. The doubles match I played before that took 1.5 hours in order to clinch, and with only a 10-min break before singles commenced.
I remember looking at my teammates screaming on the sidelines at the top of their lungs after every point I won. I remember looking at my coach trying to stay calm as she tried to keep me calm. I remember trying to conserve my energy, so that my body would not go into a full cramp and I would have to forfeit. I remember looking into the stands and everyone packing themselves as close as they could filling almost 2/3rds of the stadium stands. 524 people were there according to a Gainsville Sun article. Tennis doesn’t tend to draw big crowds and to me that was gigantic! Especially when there was no one to distract and all eyes were on every move I made.

“One of the key games in the match came during the 11th game of the first set. (My opponent, a senior) Dawaf was coming off breaking Banada to get the set even at 5-all, but couldn’t put away the Hurricane during the 22-point game that featured eight duces, five break points and three game points. Banada then held to take the first set. Dawaf rallied and won the first eight points of the second set, earning additional breaks in the sixth and eighth games to force a deciding third set. Both players opened the third holding serve, however the next six games were breaks, as Banada held the serve with a 4-3 lead. She managed to end the tend and held serve and Dawaf was unable to break her again. “Miami’s Audrey Banada edged Gator senior Lindsay Dawaf (Olney, Md.) 7-5, 2-6, 6-4 at No. 5 singles to clinch the upset.”
Again, in hindsight, my opponent was looking at the match that could have potentially ended her career. What was I thinking? Nothing. Just playing tennis, a game I learned to love, for me, no one else. Looking at the stats on the two articles. My opponent was undefeated up until that point.

The match ends with my teammates pummeling me! I get pretty nostalgic going down memory lane, because this moment is a reminder to make it count and enjoy the win!


To read the full articles:






Florida (23-1), which had its 40-match win streak snapped, lost the doubles point for the first time this season

The loss marks the earliest exit for a No. 1 seed since the NCAA expanded to a 64-team tournament in 1999.

The No. 1 seed had reached the final every year since 1999.

Florida had also advanced to at least the NCAA quarterfinals each of the last 17 years and at least the semifinals 16 of the last 17 tournaments; and finals each of the past two win the 2003 championship.

Florida’s four NCAA titles are second-most to Stanford 12.

*this was the first time Florida has lost the doubles point this season …

*the last time UF lost the doubles point was 28 matches ago, when Tulane took two of three doubles matches in the second round of the 2003 NCAA Championships …

*Miami improves to 18-0 this season when winning the doubles point …

*Florida had its 40 match win streak halted (last loss was a 4-3 setback to Vanderbilt on March 16, 2003 …

*the Gators had won 32 straight home matches prior to tonight’s loss …

*UF’s Lindsay Dawaf had entered today’s No. 5 singles match with a 20-0 record this season …

*Zerene Reyes won her 18th straight singles matches …

*UF doubles team of Jennifer Magley & Zerene Reyes won their 21st straight …

*UM’s Megan Bradley won her 17th straight singles match …

*Miami is 1-2 this season against top-25 ranked opponents …

*UF leads the all-time series against UM 31-21 and had won 23 straight meetings prior to tonight’s outcome …

*UM’s last win versus UF prior to tonight was on March 29, 1986 (7-1 in Coral Gables)

Written by Audrey Banada

5 Productivity Killers You Might Not Be Aware Of

Train yourself to be fully present for one task at a time, Focusing your energy is key to burning through your to-do lists. Rather than trying to finish multiple things at a time when you have competing demands, focus on one task instead;  try to get it to a good place and move on to the next critical task. Read More