Jacob Malik
Athletic Conditioning Specialist at OSU Wexner Medical Center/Thomas Worthington HS/Bo Jackson Elite Sports

Email:  Jacob.Malik@osumc.edu
Instagram:  @coachjakeosu
 

1. How long have you been coaching?

I've been coaching strength and conditioning since 2020. I became a member of the NHSSCA at the beginning of 2022 when I began working for The Ohio State University Medical Center.

2. What is your educational and employment background?

I attended Otterbein University where I studied Exercise Science and Nutrition while also playing on the Men's Lacrosse Team, graduating in 2020. At the end of my senior year, I began working as an S&C intern for the Columbus Blue Jackets under coach Kevin Collins. 

This internship led me to a position at Olentangy Library HS as part-time assistant S&C coach, this was where I discovered my interest in coaching high school athletes! 

I did this in 2020 and 2021 until joining the Sports Performance Staff at OSUMC doing outreach to other high schools and facilities!

3. What certifications do you have? 

Certified Strength and Conditioning Specialist (CSCS) National Strength and Conditioning Association (NSCA)

Certified Personal Trainer (CPT) American College of Sports Medicine (ACSM)

 


4. What training methods do you implement in your programs or what it's your coaching philosophy?

My training philosophy is based on hammering the basics and being as consistent as possible!. I follow a Mike Boyle approach to training, typically doing full-body lifts pairing upper and lower movements. Typically focusing on single-leg exercises while also doing other heavy bilateral exercises as well!

The foundation of my program is Sprinting! My athletes will run times fly-10yd and 10yd dashes, as well as sprint games 1-2 times per week!


5. What is one thing you know now that you wish you knew when you first started?

The implementation/coaching of a program and the relationships you have with your athletes is way more important than the program itself. The best programs on paper will fail if the athletes aren't bought into it or to you as their coach. 

6. Do you have anything new or unique to your program that you would be willing to share? (Motivation techniques,  assessments, training programs,  technology,  surveys,  communication methods,  fundraising,  etc).

Something unique to our testing protocol, specifically at the Bo Jackson Elite Sports is the use of VALD equipment, specifically the Nord Board. This piece of equipment can tell us the strength of each hamstring, which can help us better program to reduce imbalances and deficits injuries.

Another Unique Programming method I've started using (with my most bought in/consistent teams) is giving them choices. (ex. Choose either Split Squat, Step-up, or Skater Squat for this rep scheme)
 
One reason for this is, typically you won't try very hard on an exercise you hate vs one you like so I want them to do what they enjoy! This can also be taken further simply giving them patterns you want to hit (ex. bilateral Squat, Single-leg Hinge, Row movement) This can teach these athletes how to build their own program, which they can carry over after graduating!