GoHeels Exclusive: Developing Creative Measures To Keep Team In Shape

By Pat James, GoHeels.com

When he landed his first full-time job as an assistant strength and conditioning coach at Harvard in 2009, Brian Hess surely saw the role as one that would help lay the foundation for his career.

But never could he have predicted that experience would be as invaluable as it is now.

With campus closed and all the players on the North Carolina football team scattered across the country amid the coronavirus pandemic, Hess, in his second season as UNC's head strength and conditioning coach, has had to take creative measures to keep the team in shape. Talks with other coaches have generated ideas. Most, however, have come from his time with the Crimson.

In his two years at Harvard, Hess worked with 11 different teams, ranging from football and soccer to water polo and Nordic skiing. Many of the student-athletes he coached during that time tended to intern in remote locations. So, developing improvised workouts is something he's done before – and now finds himself doing again, albeit under more unusual circumstances.

"I had that background and immediately just went to some of the things I had done there," said Hess during a videoconference with reporters on Monday. "I picked goals that I wanted to achieve during this time at home and worked around that as far as exercise selection."

In many ways, that's easier said than done.

When the players began their at-home workouts, all of which are voluntary, on March 23, Hess said about 60 percent had access to weights and equipment. But with the passing of several stay-at-home orders throughout the country, he estimated that percentage had dropped to 25.

To combat that, Hess created custom workouts for players with and without gym access. Those in the latter group work with bodyweight and a loaded backpack, an item Hess knows they have. He's also trying to improve strength by replacing barbell squats with single-leg lifts.

"We're really going to attack a lot of single-leg work, so our big men will come back better at single-leg squatting than they left," Hess said. "And for me, that's a great goal. Our skill and combo guys, they're very good at that single-leg work. So, for them, we're trying to just push them as much as we can and continue those qualities that we've already built."

Although their equipment varies, all the players still work out at the same time. Using Zoom, the videoconferencing application, Hess and his staff can watch them go through the workout. They can also coach them. Just like he does during an on-campus session, Hess blows his whistle at 3 p.m. The team then starts its warmup – which, like every set, begins on his whistle.

Another benefit of doing the workout simultaneously on Zoom has been that it's allowed leaders such as Sam Howell and Patrice Rene to speak up and motivate the team. Hess also said Michael Carter and Javonte Williams have been vocal.

Overall, Hess believes the structure that's in place has helped provide a sense of normalcy.

"Just to get back in that routine and have that piece of their life back was a huge help to them. …" he said. "I think just getting them back there training and still going in the direction of their big goals as far as having a great season and going to the next level, that's been a huge help."

It still remains unclear just how long the Tar Heels will be limited to only their Zoom workouts. Speaking with reporters last week, Mack Brown said a proposal had been sent to the NCAA asking for a 10-day window during the summer to practice.

If the situation improves and Carolina can practice in May or early June, Hess said he'd feel comfortable putting the players on the field.

"If we take a slow progression and manage that as far as what we're doing and what we're asking the guys to do, I think you could start that right away," he said. "I don't think that's something you would have to have a progression into because we are in shape.

"All the guys are running – and I know they're running. So, we'll be in a good spot with that. It's just a matter of progressing back and being smart."

Until then, Hess and the team will manage.

"I think everyone is kind of making the best that you can in the situation, and I think that's exactly what we're doing," Hess said. "We're trying to do it the best in the country with the setting we have and push them as hard as we can with the rules that we're trying to stay under and the equipment that we have."

GoHeels Exclusive: Developing Creative Measures To Keep Team In Shape

Players Mentioned

Michael Carter

Sam Howell

Patrice Rene

Javonte Williams

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