Changing the Standard of Self with Esteban Cruz

This week, I sat down with Esteban Cruz,  Owner/Operator/Strength and Conditioning Coach at Strength and Honor Fitness. He is an active Strong Man Competitor and Head Strength and Conditioning Coach at Doral Academy Preparatory High School.  Esteban is both a teacher in the physical education department and in charge of the strength and conditioning for 12 teams.  He prides himself on building a culture of hard work and embraces the responsibility he holds as a mentor and role model for the young people he works with.

In our wide-ranging conversation, Esteban's journey—from political science student to respected high school strength coach—offers a compelling blueprint for professionals at all levels. His transformation of Doral Academy's strength program demonstrates how technical knowledge must be paired with leadership skills, interpersonal understanding, and an unwavering commitment to both athlete development and personal growth.

These takeaways distill years of hard-earned wisdom into actionable insights for strength coaches working across all contexts. Whether you're coaching elite athletes or beginners, these principles transcend the weight room and speak to the profound impact a dedicated strength coach can have on developing not just stronger bodies but resilient, confident individuals.

As you navigate your own coaching journey, consider how these lessons might enhance your approach and deepen your impact on the athletes under your guidance.

10 Key Takeaways from Changing the Standard of Self

Mentorship Is Critical for Professional Development

The relationship between Esteban and his mentor Mike demonstrates how crucial proper mentorship is in the strength and conditioning field. Esteban credits much of his coaching philosophy and technical knowledge to what he learned under Mike's guidance. Finding the right mentor who challenges you directly and maintains high standards can dramatically accelerate your growth as a coach.

Culture Building Precedes Programming

When Esteban had just six weeks to prove himself in his new position, he prioritized establishing a strong weight room culture over immediately revamping training programs. Creating an environment where accountability, hard work, and proper intent behind exercises are valued set the foundation for everything else. The culture shift was what impressed administrators and coaches most quickly.

Leading by Example Elevates Coaching Effectiveness

Esteban trains alongside his morning groups, demonstrating the standards he expects. This approach creates authenticity and earns respect from athletes who see their coach practicing what they preach. As he noted, "Once they kind of started to see the effort and intensity that I'll put into the bar... they're able to see like, okay, that's the standard."

Student-Led Accountability Creates Sustainable Culture

The most powerful culture shifts happen when senior athletes begin holding their teammates accountable. Esteban emphasizes that getting team captains and leaders to buy in was crucial: "If your team captain stays an extra 30 or 40 minutes... it just makes everyone want to elevate their game." Developing student leaders who maintain standards when you're not present creates self-sustaining excellence.

The Weight Room Provides Unique Life Lessons

Unlike many areas of life where hard work doesn't guarantee results, the weight room offers direct correlation between effort and outcome. This makes it an exceptional teaching environment for youth athletes, showing them that discipline and persistence lead to measurable progress. As Paul observed, "The weight room is the one place in the world where hard work equals success."

Rehabilitation Success Stories Build Trust and Credibility

Some of Esteban's greatest victories came from helping injured athletes return to sport when others had given up on them. His personal experience with back injuries allowed him to connect with and successfully rehabilitate a student who had been told he would never play football again. These rehabilitation successes create profound trust and demonstrate a coach's value beyond just performance enhancement.

Balance Is Essential for Career Longevity

Working 12-14 hour days coaching multiple teams requires finding balance to avoid burnout. Esteban candidly discusses how he's had to structure his schedule and personal training to maintain sustainability. Finding ways to incorporate your own training and recovery within your coaching schedule is critical for career longevity.

Individualization Matters Even at the High School Level

Esteban emphasized teaching athletes that universal approaches don't work for everyone. He describes adjusting squat technique based on individual leverages and anatomy: "Maybe just shift your shoulders a little bit forward, shift your hips a bit more back... all of a sudden, they're like, 'Oh, this feels way better.'" This individualized approach reduces injury risk and improves performance.

Proving Your Value to Administration Requires Measurable Results

Esteban secured administrative support and investment in facility upgrades by demonstrating clear value: reducing injuries, improving performance, and changing the culture. When coaches approached him about previous injury issues, he addressed them directly, which led to visible improvements that administrators couldn't ignore. Documenting these outcomes provides leverage for facility and program investment.

Continuing Education Takes Many Forms

Despite not having a formal education in exercise science, Esteban pursued continuing education through multiple channels: learning from his mentor, attending seminars, taking courses, reading training manuals, and maintaining training journals. This multifaceted approach to professional development demonstrates that formal education is just one path to coaching excellence.

Find Esteban:

Website - https://strengthandhonorfitness.fit/

Instagram - @estebanstrengthandhonor

Find the podcast:

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