SGI After Hours: Q&A with R&D Research Technician Clinton Lantz

Raising the bar. Embracing the grind.

Competitive powerlifter, trainer, and gym owner, SGI Research Technician II Clinton Lantz talks about his experience balancing being a father, coaching Lacrosse, training and running a weightlifting gym.

What sports do you coach and how long have you been coaching? 

I coach powerlifting and lacrosse. Powerlifting I've coached for 7 years, and Lacrosse on and off for the last 12 years.

What do you like/dislike about coaching? What inspired you to start?

Likes: Seeing the athletes gain confidence and overcoming fear with something they have never done. 

Dislikes: Reminding athletes that not all practices, or training sessions are going to be great. Some days won't go as planned. But it's those days where the weaknesses are found so we turn that into a strength now.

What Inspired me: More like "Who" inspired me. My lacrosse coach first introduced me to strength and conditioning when I was 15. He pushed me hard to be the best athlete I could be. The impact he made on me is what encouraged me to want to do the same for others. He always told me, "It's not how you start, it's how you finish." I carry that mantra with me in the gym, on the field, and in daily life. I owe my passion for powerlifting, lacrosse, my business, and many of my accomplishments to him.

Do you have a coaching philosophy? If so, what is it?  

In the gym, my motto is "If it doesn't scare you, then it isn't heavy enough yet". This plays with the idea that "Practice makes perfect". Whether it's a barbell, or a lacrosse stick, they won't ever lie to you. They'll show you if you've been putting in the work to get better. For instance, the weights never get lighter – you only get stronger.

What do you think are your coaching strengths or weaknesses? Is there something you hope to improve on?

My strengths are that I'm devoted, dedicated, and encouraging to athletes when I am working with them. Weaknesses might be getting too attached to athletes knowing that they could eventually choose to move on. Also, accepting that not everyone sees lifting or lacrosse as a passion like I do – it could simply be a new hobby or a novelty for them.

Something I'd like to improve is asking more questions when someone is interested in my gym and what I offer. For example: Is it a hobby? A check off the "bucket list"? What are your goals? Are you looking to compete? What results are you hoping for? etc. Just so I can get a better understanding as to whether we're working towards a long term goal or if it's more like a year in and done type of situation.

Be it on the field or in the gym, how do you turn your players/clients into winners? 

Confidence! And not having my athletes do a drill or a lift that I wouldn't do myself. Having them see me lift in the gym, or do a line drill on the field at practice with them, sets an example for achievable goals. Not so easy where egos get inflated, but also not so hard that its unreachable. Instead, I aim to build confidence in setting goals that you have to work for, plan how to achieve it, then execute it.  

How do you go about being a positive role model to the people you coach? Do you agree that the coach’s behavior sets the tone for their team’s behavior?

I try to remind everyone that they CAN manage the drill or movement. They don't have to prove anything to me, but I really want them to prove it to themselves. I know they can do it, but I want them to show themselves they're able to do it, too.

Yes, a coach's behavior needs to set the tone. If my coach doesn't have a "win never lose" mentality, it's hard for me to support them...Because I'm not as motivated when they don't hate to lose. I have my own gym, and my team knows what days we train. I'm always the first one there to set up before we train – whether it's putting out the monolift for box squats, or getting plates ready for bench and deadlift days. On the field, I'm the first one there to set up the goals and cones – practicing shooting on the goal until players show up. I do my best as a coach to set the tone and tempo for my crew at the gym with how we train, and for my players on the field. I want them to see that I'm just as serious as they are.

If we were to ask your team about you as a coach, what would they say?

That I have a desire to not only help people see the potential in themselves, but also the passion to help them figure out how to achieve that potential for themselves.

What is it like balancing the responsibilities and commitments of owning a gym and coaching?

Admittedly, it's hard and can be stressful...From working full time, having a 7 year-old daughter, running a business (alone) 7 days a week, and coaching/working with clients, I've had to learn how to prioritize and delegate efficiently. And that's all on top of managing my personal life and training/ preparing for competitions like the one coming up in October. My life literally runs off of Google calendar! 

Everyone has 24 hrs in the day, so in my mind there's no excuse why I can't workout when it's time to do so. It's hard for me to understand when someone says they don't have time before or after work to do something because everyone has the same amount of time. It's how we use that time that matters – especially when it comes to bettering ourselves.

How do you go about customizing training programs? What is your approach to technique and form when lifting?

When it comes to building programs, I normally base them off of powerlifting movements. I then suggest supplemental and accessories work, along with a breakdown of why we are doing said movements. This can then be adjusted to fit within the athletes' personal goals. 

In terms of technique and form, I start with the weak points of any lift. Then, begin working with proper form. From foot and hand placements, engaging your core, and bracing for a lift – it's a lot of work to master proper form and techniques. But it's also a critical part of the process to ensure be as safe as possible when lifting. So when the weight starts to get heavy, we are properly sound with our form and technique.

How do you track progress and set goals for your teams? Do you incorporate nutrition and recovery into your coaching?

Progress and goals are tracked by our max effort days – like what our box squat or rack pull was, with bands attached and a 1 or 3 rep max, along with the supplemental work. For example, if I see my dumbbell work, my good mornings, hamstring, or triceps work going up, then I know my core movements, squat, bench, and deadlift will go up. I cycle things in and out. If something is working and making me stronger, I'm keeping it in. If it's not working, then I'll nix it and try something else. But if it's not broken, don't fix it! 

Nutrition of course plays a huge role. Definitely protein for muscle growth, carbs to break down our IGF (Insulin Growth Factor) for energy, Water, and Sodium to help retain water and avoid muscle cramps. I don't personally like giving a "meal plan" simply because people only stick to them when they want to...It takes a lot of discipline to follow one effectively.

Recovery is also very important. For me, I like to keep my phone on the opposite side of the gym while I'm warming up or cooling down because it prevents me from being distracted. In terms of stretching, I like using a lacrosse ball on my hamstrings, or band work for my shoulders and hips.

What do you specialize in when it comes to lifting and how has your experience been competing?

I specialize in powerlifting. The way I was taught to train when I was 15 is the same way I train now, 23 years later, using the "Conjugate Method" which was created by Louie Simmons (from Westside Barbell). Personally, "Squats" are my favorite lifts to do...Honestly, I fail with bench press and deadlifts all the time but I never fail a squat! 

My experience competing has been good. Since winning my first competition at 17 years-old, I've earned 4 gold medals in the last 14 months and hold 4 state records within my federation for my division and weight class in Pennsylvania.

Do you have any personal mantras to encourage mental toughness?

"Fear is Fake" – I refuse to allow fear of the unknown (or anxieties made up in my own head) to hold me back.

Last, but not least...Any opinions on Crossfit?

Haha, oh crossfit...Personally, I feel it's trash and an overrated cult lol. Yes, it's true that some crossfit competitors are in great shape. But, in a sport like mine where we are judged on form and commands, it's hard for me to respect when poor form isn't corrected just because it's "timed". A lot of crossfit is based around seeing how many reps can be done within a specific amount of time, etc. I think circuit training is fine – in fact, it's good for GPP (general physical preparation) – so I do it for endurance. However, I don't allow my form to go to the wayside just because I'm trying to pump out more reps...I believe that's why you see way more injuries in crossfit than in powerlifting, hence my rough opinion towards crossfit. (Due to the general lack of concern for good form).

Thanks for sharing, Clinton! Kudos on your success as a powerlifter, trainer, and coach!