Game Fit Performance Training, LLC

I've Moved to another site...

2011-02-17T12:22:00.000-05:00

My new blog location is now over at Wordpress...

http://gamefitperformance.wordpress.com/

Make sure that you keep following me for new updates. I hope you like the new look too.

From the literature...

2011-02-14T07:18:00.000-05:00

As the PSA's from NBC say at the end..."The more you know..."

I wanted to share some information with you regarding Periodization for your training programs. In fact, there is an excellent Brief Review in the most recent issue of the Strength and Conditioning Journal written by Anthony Turner.

Periodization is often thought of as the method of developing athletic performance through training. Volume and intensity are manipulated through a planned process to guide the training program towards peak performance at a desired endpoint. Now this endpoint for most athletes would be considered their season. For some athletes it could be one event. Having planned phases of training throughout your entire training program is necessary to reaching optimal performance. Not only is it important to have intense phases of training, it is also important to incorporate rest and recovery into your program. Planned rest and recovery has been shown to be useful in reaching peak performance by preventing overtraining. As a strength and conditioning coach, an important point to remember is that your training programs should be designed with the intention of having your athletes ready for their seasons.

RESEARCH NEWS...

2011-02-12T15:45:00.000-05:00

Have you thought that as you get older, there really isn't a need to lift as heavy as you did when you were younger? Well, there is a study in the February 2011 issue of The Journal of Strength and Conditioning Research that looked at strength training for older men between the ages of 60-71. What researchers Candow et. al found was that for healthy men in this age group, following a resistance training program, an increase in muscle mass and overall strength was found comparable to younger men between the ages of 18-31.

The take home message for all of the "baby boomers" out there, as long as you are healthy, if you want to feel younger and continue to have the strength of a person half your age, you should adhere to a strength training routine as part of your fitness program

So you want to be a Personal Trainer?

2011-02-03T11:32:00.000-05:00

One of my friends sent this to me yesterday. I had to share it...enjoy and have a good laugh.

RESEARCH NEWS...

2011-01-31T07:07:00.000-05:00

In the recent issue of the Journal of Strength and Conditioning Research, Celine et. al (2011) looked at rate of percieved exertion (RPE) as an accurate regulator of training in young women (average age 22 yrs). Their findings were very interesting. What they found was of the two experimental groups, one was regulated by RPE and the other was regulated by heart rates, both improved significantly in their testing results. The take-away message here is that if you are looking to follow a serious training program, one of your best feedback tools can be your own body. Percieved exertion can be a valuable tool when looking at readjusting your training load during your training program.

5% Down...

2011-01-19T08:21:00.000-05:00

So here we are 5% into the new year. How is everything going? Have you been able to stick with all of your resolutions that you so enthusiastically made on new years eve? The key to success is not by making huge goals to accomplish this year. Instead, make smaller goals that will help guide you on your way to success.

If you had a goal of losing 20 lbs during this year, have you lost 1 lb by since the new year? Have you been following a comprehensive strength and conditioning program to help you reach your goals? A great reason for making these smaller goals throughout the year is that it allows you to make needed adjustments to reach your bigger goal by years end.

So if you have not reach 5% of your big goal today, sit down and make your adjustments. As it is said in coaching, good coaches make their adjustments at half time...great coaches make adjustments when they are needed.

RESEARCH NEWS...

2011-01-14T08:04:00.000-05:00

Unfortunately, low back pain is something that most people will experience during their lifetime. Whether it is from excess shoveling during the winter months or too much yard work during the summer months, we can usually narrow down the cause of that incidence of the pain. However, what if you were suffering from Chronic low back pain? Day in and day out suffering the pain that will change your quality of life is not something that people should go through. The question is what should you do if you suffer from chronic low back pain.

In the January 2011 issue of The Journal of Strength and Conditioning Research Jackson et. al looked at how following a periodized resistance training program influences individuals with chronic low back pain. The authors had 45 subjects in the study who suffered from chronic low back pain. Subjects in the training group followed a 16 week training program. The first three weeks of the program were for the subjects to familiarize themselves with the exercises. The next 13 weeks were for training and testing. The results indicated that following a periodized resistance training program will help individuals with chronic low back pain.

The take away message here is two fold. First, if you are suffering from chronic low back pain the results from this study indicate that following a strength training program will improve your situation significantly. The second point to note is that although it is important to progressively increase the intensity of the program, it is also important to begin slowly. When beginning a program, it is important to spend a brief period familiarizing yourself with the training program. Remember that being progressive in your training means that week 1 should be easier than week 2 and week 3...Focus on the little things to produce big results.

Research Update...

2011-01-11T14:54:00.000-05:00

In the December 2010 issue of the Journal of Strength and Conditioning Research, Dixon et. al conducted a study looking at the effect of cold water immersion on power production in athletes. They also looked at the benefits of using a dynamic warm-up prior to the start of exercise. What they found was that when athletes are exposed to cold conditions, it is important to utilize a dynamic warm-up protocol to optimize performance.

The take-away message here is to understand how important getting your warm-up is prior to competition, practice, or workouts. Although it may seem obvious to many of you, do not skip your warm-up in your workout. As this current study reports in it's findings, warming up properly can help optimize your performance.

Hockey Strength and Conditioning

2011-01-07T07:48:00.000-05:00

This morning I was reading an article from HockeyStrengthandConditioning.com written by my good friend Mike Potenza of the San Jose Sharks. He was discussing his in-season program design for his athletes. It was straight forward and to the point and filled with some great information. Exercise selection and workout efficiency is extremely important when you are designing in season progams. Mike accomplishes these objectives successfully.

If you are working with hockey players, you need to check out HockeyStrengthandConditioning.com. There is a wealth of knowledge being put up by some of the best strength and conditioning coaches in the business. Check it out!

Playing Catch Up!

2011-01-04T15:06:00.000-05:00

One of my good friends Paul Connolly has been giving me some friendly jabs lately. I will randomly get a text message from him commenting about my last post prior to this morning's post. The reason for the jabs was because my last post was dated on December 15, 2010. To say that it has been a couple of days since my last update would be a stretch. Well, not to make excuses as to why I have not been providing my regular updates, I am going to give you a simple run down of what I have been up to since my last post.

First, following my last post, I flew down to Johnson City, Tennessee to attend the 5th annual Coaches and Sport Science College at ETSU. It was a great opportunity for me to attend the seminar and to see some old friends. Doc Stone who now teaches at ETSU was my graduate school adviser "back in the day" when I was a GA at Appalachian State University. To be able to listen to him speak again was something that I enjoyed immensely.

From ETSU, I flew back over the weekend and was able to continue to work on and finalize the weight room renovations that have been going on over this past semester. It has been a lot of work but the feedback from the Administration, Coaches and Athletes has been extremely positive. Also during that week leading up to Christmas we had a basketball game and some workouts before the break.

Following Christmas, we all know about the Blizzard of 2010. HA! And yes travel was not easy for me either, being unable to get back after the holidays when I intended to do so. However, and most importantly, my family and I made it back safely from our travels and we are now back into the groove of things.

Other things that have been keeping me busy has been my reading list. In my quest to be better, I have been reading a lot. In fact, I have been reading a lot of books by Jon Gordon. He has written The Energy Bus, Training Camp, Soup, The No Complaining Rule and others. I have read five of his books since last month and have been feeling more energized and focused after I finish each one. If you have a chance to read a book with a great take home message, I would recommend any of his books.

Well, here we are in 2011. I keep telling people that it is going to be a great year. Why shouldn't it be? If you, me and everyone else just focuses on being better than we were yesterday then we should not have problem on making this our best year. Stay focused on your goals and if you need a little help, it is OK to have someone send you the occasional text message.

Finally, Paul thanks for the text message reminders. We all need a little nudge every once in a while to get back to the groove.

In Strength...

Ringing in the New Year

2011-01-04T08:40:00.000-05:00

So here we are 4 days into 2011, have you been able to keep your resolutions so far? Jeez I hope so. I was watching the news last night and they mentioned that "losing weight" was the #1 resolution for the new year. Whether it is getting in better shape, getting stronger, or losing weight, try your best. Write your goals down. Look at them often. Focus on what you can control and accomplish those goals.

Remember that there is no substitute for hard work.

Get up a little earlier

2010-12-15T07:07:00.000-05:00

For those of you looking to burn a few more calories during the holiday season, you may want to get up a little earlier these days. A recent article in the NY Times reports on a study that found people who worked out before breakfast burned more calories than those people who worked out after breakfast, or those who didn't work out at all. So set that alarm!

Part of the problem...

2010-12-02T14:20:00.002-05:00

Part of the problem of why obesity is at an epidemic level may have something to do with the choice of food that some people eat. Fruit and vegetable intake continues to drop when compared to the recommended intake. People are choosing chips instead. Well, that is a problem. Pick up an apple instead of a bag of chips the next time you want a snack.

Happy Thanksgiving

2010-11-25T08:03:00.000-05:00

I hope that you all have a wonderful Thanksgiving Day. I will be with family and friends remember all that I am thankful for. Enjoy your day!

Strong Kids!

2010-11-24T11:11:00.000-05:00

I'm sure you've heard it before. Heck you may have said it yourself at one time or another. "They're too young to start strength training." Well, I wanted to share an article from the NY Times with some great points from one of my friends, Avery Faigenbaum.

There is new research available out there that actually suggest that weight training can be not only safe for young people, it can also be beneficial, even essential.

This article also points to the importance of strength training to help reduce the risk of injury in sports. In addition to that, it seems that modern society has created a situation where kids do not get the necessary amount of activity in their daily lives. Few children, even young athletes, get sufficient activity” to fully strengthen their muscles, tendons and other tissues. “If a kid sits in class or in front of a screen for hours and then you throw them out onto the soccer field or basketball court, they don’t have the tissue strength to withstand the forces involved in their sports. That can contribute to injury.”

Check out the entire article in the NY Times. Hopefully this can contribute to a healthier and more fit society.

Paul Rabil talks about the growth of Lacrosse

2010-11-24T06:58:00.000-05:00

Check out this NESN interview with Cannons star Paul Rabil. He is busy doing a clinic but he also talks about the growth of lacrosse through out the country.

Remember to get your rest

2010-11-23T07:33:00.000-05:00

How many of you remember to incorporate a rest period in your training? You may call it something else...recovery, unloading, de-loading, etc. But the important thing is to make sure that you have something of the sort in your training program. The reason for today's post is because that is just where I am with my off season lacrosse training. We are in our unloading week now and I can tell you that it is just as important as our heavy training weeks. In fact, it allows us to attack our heavy training weeks with better intent!
I set up the rest week by decreasing the volume and intensity of the workouts. Typically, the workouts involve a quick body weight workout followed by moderate conditioning. The week following the recovery week finds that the workouts are better, the intensity is higher, and the team is focused and ready for the challenges of the next round.
So if you haven't already incorporated them into your training, remember to add the recovery week into your program. However, an important point to remember is that the recovery weeks should not out number the workout weeks!!

He's got ups!

2010-11-23T07:01:00.000-05:00

I'm not sure if you've seen this or not. I had to share this clip just because it was so impressive to see Blake's dunk. TWICE!

Exercise: Do it or Don't?

2010-11-18T08:21:00.002-05:00

You have to check out this article from the NY Times. A recent study that was in Medicine and Science in Sports and Exercise reported that some older people simply don't respond to exercise. It is an interesting article. I can tell you that in my personal experience and with all of the younger individuals that I have worked with over the years, I have found that a tailored program has produced positive results. I would love to hear what your thoughts are...

It's Hockey Season!

2010-11-13T07:49:00.000-05:00

Summer has left us and now it is getting colder. That means people are lacing up the skates and getting on the ice. Well, if you are a strength and conditioning professional working with hockey players, or if you are a hockey player looking to improve your game, you should check out HockeyStrengthandConditioning.com. This is one of the leading websites dedicated to providing up to date information on training for ice hockey.
There is an arsenal of information that is continuously updated. This week there is a program by my friend and Anaheim Ducks strength coach Sean Skahan titled, "Pre Game Warm-up." He gives a quick summary of how he warms his guys up before games. Along with Sean, Mike Boyle and Mike Potenza have also released some great information as well. If you are looking for some of the best information out there check out HockeyStrengthandConditioning.com.

Veteran's Day 2010

2010-11-11T05:29:00.000-05:00

Today is Veterans Day. As many of us are thankful for the freedoms of our country, we are also thankful for the sacrifices that the members of our armed services make everyday to ensure those freedoms. Remember that as we remember our Veterans today.
I also wanted to share with you a website that I was made aware of recently. The Wounded Warrior Project is a non profit organization with the mission of honoring and empowering wounded warriors. As we are remembering what Veteran's Day is about today, take a moment to also learn about this organization dedicated to helping those soldiers wounded in battle.

Start it when you're young

2010-11-10T09:23:00.001-05:00

Do you realize that teens who are obese are 16 times more likely to be severely obese as adults than those who are not obese at a young age? It seems to make sense that this would be the case. But here is the catch, it is really in our hands on how we end up. It is up to you and me and everyone, as individuals, to make adjustments in our daily lives to become healthier. From eating to exercising, make small adjustments to accomplish big changes.

Eat Healthy!

2010-11-08T06:42:00.000-05:00

If you are concerned about your cholesterol and you're trying to help control it through your diet, don't forget about your fat intake. Wait...what??? Yes you need fats in your diet in order for it to be healthy. Now I'm not talking about going to your favorite fast food joint and getting the super greasy surprise. But I am talking about adding "healthy" monounsaturated fats into your diet. Fats that you can get from foods like avocados are a great example. By adding monounsaturated fats to your diet you can help increase your levels of good cholesterol called your "HDL" while decreasing your levels of bad cholesterol (LDL).

Your attitude can help you get through the toughest that life offers...

2010-11-07T07:19:00.000-05:00

Did you happen to see this article in the Boston Globe? Read the article and check out the accompanying video. After Jared's devestating injury, his determination and drive that he and his family have is amazing.

Prioritizing your workout program

2010-11-06T06:58:00.000-04:00

Are you still seeing the results that you want to see with your exercise program? Are your strength numbers still going up? I just finished reading an article this morning by Jim Wendler. Jim wrote a book last year titled, 5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength.
This morning was somewhat of a follow-up article to his book discussing some modifications to his book. If you have been followin a 5/3/1 routine for your workouts, then you should give this article a read.
Good luck with your continued pursuit of fitness!

Exercise with a purpose.

2010-11-05T05:43:00.001-04:00

Have you been struggling a little in the exercise or weigh loss areas? It may not be so much of what you are doing but how you are going about doing it. I was reading an article recently that reported people who followed a structured exercise routine saw better results than people who did not. Kind of a no-brainer but if you sit back and think for a minute, how many of you have gone to the gym and thought..."well I'm not sure what I'm going to do today."? I'm sure we've all been there at some point. The important message here is to have a purpose with your workouts and regimens. That alone may help you get through any of your sticking points and plateaus.

No more Toys!

2010-11-04T09:12:00.000-04:00

Now THAT'S food for thought...Sorry I had to say it.

Can Training in the heat improve your performance?

2010-11-03T06:43:00.000-04:00

As I woke up this morning, the temperature reading outside the house read 24. So you may find it strange that I am going to talk about working out in the heat. But this morning I was reading this article in the NY Times which was looking into the question of "will training in the heat improve your performance?"
The author looks into a recent study with cyclists from the University of Oregon and the results report that yes, training in the heat can improve your performance. In fact the researchers found that you could improve your performance from 4 to 8%!
An important thing to remember which the researchers note is that acclimation to the heat should be a gradual process that should be performed over multiple training sessions. But if the acclimation is done correctly, the results can be positive.
Click on the above link for the entire article and a link to the study.

Are you looking to update your core training?

2010-10-29T09:35:00.000-04:00

What kind of exercises are you doing to strengthen your core? Are you still doing the traditional exercises like crunches? If those exercises are in your routine, you may be doing more harm than good to your back. In this article from the NY Times, the author shares a different approach on strengthening your core from back expert Stuart McGill. An important concept to remember and realize is that core training involves more than simply strengthening your abs. Proper core training should emphasize all of the major muscles that girdle the spine, including but not concentrating on the abs.

Take a minute to check out the video in the article as well that demonstrates some of McGill's exercises.

Choosing a strength and conditioning coach

2010-10-29T08:07:00.000-04:00

I wanted to share an article written by my good friend, and NHL strength and conditioning coach, Sean Skahan from his website HockeyStrengthandConditioning.com. It is a great article directed towards parents on how to successfully choose a strength and conditioning coach for your child. Sports today have become more and more competitive. One way to make sure that your child remains competitive is to make sure they are following a sport specific strength and conditioning program. Sean gives a great list of things to look for when you are "shopping" for that program. The list is short but important on what to look for when searching for a quality program to follow. Nice job Sean.

Thanks to a great teacher and friend

2010-10-28T06:38:00.000-04:00

I'm not sure if you had seen the story, but this story ran recently on the local Boston news WBZ tv station on one of my former high school coaches and phys.ed. teachers. Steve Levine is retiring after 33 years of coaching and teaching at Tewksbury Memorial High School. As the story shares, he has had a huge influence in the lives of many of his students and athletes. Congratulations Mr. Levine! You can catch the entire story here.

Sharpen your saw!

2010-10-07T09:33:00.004-04:00

One of the best ways to continue growing as a strength and conditioning coach and fitness professional is by attending seminars and conferences on a regular basis. Well, Perform Better has recently released the new schedule of dates for their education series of 1 day seminars and multi-day summits. As you probably already know, these seminars provide an excellent opportunity for you to grow and learn as well as network with others in the field.

So as you're making your plans for the upcoming year, make sure that you make time for some professional growth as well. See you there.

Make time for breakfast

2010-10-06T07:12:00.000-04:00

We've all heard it before and I'm sure that you'll hear it again too. If you are looking to optimize your energy levels throughout the day, breakfast is the one meal that you cannot afford to miss. You're breakfast should contain protein, fiber and fat. Check out this article that has some great recipes that you can put together for a quick healthy breakfast.

What are you going to do today?

2010-10-05T07:48:00.000-04:00

Do you realize that only 5% of Americans will participate in some sort of vigorous activity today? According to a recent poll, Americans preferred to participate in more sedentary activities such as snacking and talking on the phone than participating in some sort of exercise. It's time to get off the couch and burn some calories. Let's take charge of our fitness levels and get in shape.

The importance of testing

2010-09-24T07:25:00.000-04:00

The other day I was having a conversation with one of my athletes. They were stressing out because I was getting ready to have a week of testing at the beginning of the semester in order to get some baseline measurements before we start our training.
She was telling me that she was not ready for testing.
My initial thought was, "Is there an injury that I do not know about?" No, not at all...she simply felt that she would not be able to "ace" her tests.
WOOOO....what??
When did I say that I expect everyone to PR on their tests? I didn't. What I did tell them is that I want to see where we are so I can make the necessary adjustments to the training program to ensure the best results.
How else can we measure improvement if we do not have something to compare a post test to? Hence, the concept of a pre test.
I think that it is important for people to understand that "testing" or for that matter "measuring" is such an important component to training. It is necessary for us to be able to gather this information to use in a comparative way to make sure that we are on the path towards success. And by the end of the training program, I hope to see that they are able to "ace" their tests.

The perfect time for a change

2010-09-15T09:23:00.000-04:00

Are you stuck in a rut with your training? Have you been getting frustrated with little or no results? Well why don't you make a change? There isn't a better time to make a change than right now. Right now there is a change going on with everything...the season, the school year, the tv fall line-up...and so on. You get the picture right?
I was having a conversation with a friend of mine just yesterday and he was talking to me about our upcoming 20th high school reunion. As with many of those reunions, they occur around Thanksgiving weekend. And of course, everyone wants to look their best when the reunion comes around. Well, that is 10 weeks away. If the past twenty years, or fifteen, or ten, or even five years have not been kind to you since your days of school, now is the time to make that change.
Ten weeks to a better you? Why wouldn't you take that challenge? So get on with your training and get ready to catch up with your old friends.

Good luck...Today is Day 1!

September 11, 2010

2010-09-11T09:33:00.001-04:00

Many of you, like me, remember exactly where you were and what you were doing during the morning 9 years ago when you began hearing the news reports. I remember being on my way to teach a class and stopping as I passed by a TV that was tuned into the news. I remember exactly where I was when I heard the news of having a friend on one of the flights.

Many of us lost friends and family that day.

Today, September 11th, always remember and never forget.

Fun Friday

2010-09-11T08:00:00.000-04:00

With the beginning of the school year here, the first weeks of school get a little hectic with meetings, testing, and more testing. Friday was no different, but t was hectic in a good way. The day started with having my lacrosse team finishing their third day of testing. And for the most part I was pleased with what I saw over the test days. Testing is such an important component because it gives me the measurements markers that I need to measure the progress from point to point. It is also very interesting to see how different athletes, from young to old, respond to the concept of testing.
Besides the testing and workouts that took place on Friday, I was also lucky to have one of my former athletes come in to visit while he was in town. David Barth, a former member of the track team, was in town getting ready to fly back to his home in California. He stopped in for a visit and talk about ideas on training. David runs some track camps out in the northern California area. If you are in that part of the country, you should check out is programs. Over the years I've had the opportunity to train many athletes, and it is great to have them stop by to say hi and visit. It always makes me feel good to hear about what they are doing now and how they really liked what they did when they were working out with me.
Have a great weekend everyone!

The revovations are coming along.

2010-09-09T11:22:00.000-04:00

One of the 18 new platforms!

This summer we've have been going under some serious renovations up in the weight room area. It has been exciting to see the improvements being done. As you can see above, the platforms have come in and they look great. Stay tuned for more updates.

My interview with BU Today

2010-09-02T07:13:00.002-04:00

Watch this video on YouTube

I wanted to share with you a recent interview that I was a part of for BU Today. They had asked to come in and see what exactly we do when we are working out with the student athletes. I even got to put one of the reporters through some of the exercises that I have the athletes perform. I hope you have the chance to check out the interview. I had a lot of fun helping them put it together. For the complete interview CLICK HERE.

Thanks again to BU Today for this great opportunity.

Former Terrier now a Tar Heel!

2010-08-24T11:51:00.000-04:00

I want to congratulate one of my former athletes, Mary Ellen Bingham, on her recent appointment as Sports Nutritionist/Dietitian for the University of North Carolina. While she competed at Boston University she was a mainstay in the weight room. Congrats again Mary Ellen!

Back from vacation

2010-08-23T07:27:00.000-04:00

Getting ready to ride. Here we go, Pal!

I'm baaaaack! Last week I was away on vacation with my wife and son. Spending the week at the beach was a great way to relax and recharge and get ready for the new school year. Boating, bbq's, swimming, exercise and even horseback riding were all on the list of things that we did during the week. All in all it was a good week of family fun. I even squeezed in my annual round of golf...and I didn't even lose a ball! So now that I am back, it's time to gear up and get ready for an exciting year of great workouts.

Friday morning wrap-up

2010-08-13T06:49:00.000-04:00

It has been a busy week for me. And, in fact, it has been a pretty busy summer too. What I want to do in this mornings post is bring you up to speed with everything that has been going on. After today I will be heading off for a little vacation to recharge the batteries.

First, yesterday was the last day of my summer workout program for the Game Fit Summer Program. I think that the summer workouts were great. The group was enthusiastic and eager to work hard. Over the course of the summer I not only saw improvements in overall strength and conditioning but I watched everyones technique improve tremendously. The feedback was great. All of the athletes said that they felt the workout program was challenging and beneficial. I look forward to the opportunity to working with them again in the future.

Another big event that has been going on during the summer has been the renovation of the weight room. It is running smoothly and should be on pace to be finished by the beginning of September. Once the renovations have been completed, I will be sure to post a tour with pictures. Stay tune for the updates.

Finally, yesterday was exciting and different too. I was involved in a photo shoot. I laugh now as I write that, but it is true. The news outlet, BU Today, is writing a piece on me as strength and conditioning coach. I look forward to seeing it and will post a link when it becomes available.

As I wrap this up, I want to let you know that as the summer wraps up, as well as all of my ongoing projects, remember to check in for more frequent updates. Updates can be found here on the blog. And remember that you can also follow me on Twitter. Have a great weekend and get out and GET FIT!

Everything Basketball

2010-08-10T07:41:00.000-04:00

If you are interested in basketball, take a minute to check out a new website called Everything Basketball. Some of the best minds in strength and conditioning and sports medicine have come together to put up-to-date information on "everything basketball" on the site for you.

A True Terrier

2010-08-09T08:25:00.000-04:00

Along with Game Fit Performance Training, my "real" job is overseeing the strength and conditioning at Boston University. For all of you familiar with athletics at BU, there is no mistaken who is in this clip that you are about to see. This was put together by Jenny Taft, one of my former lacrosse players who recently graduated this past May. Take a couple of minutes and enjoy the clip.

Interesting article from the Globe

2010-08-02T10:52:00.000-04:00

One of my friends sent me this article from last week's Boston Globe on the importance of youth sports in our society. I would be interested to hear your thoughts on it. Thanks for sending me the article, Adam.

There are no short cuts...

2010-07-23T07:12:00.000-04:00

Check out this recent article from Boston dot com, the online version of the Boston Globe. It seems as though the big craze out there now are these fitness shoes. Why is it that people are always looking for a quick fix fitness? Let me remind you that there really shouldn't be a quick fix for fitness. You should be trying to make a lifestyle adjustment that will be producing long term results. Taking part in a comprehensive strength and conditioning program will produce better results when compared to wearing special shoes for your workout. Remember to focus on the long term. It is your overall health that we are talking about here.

Getting Fit can take on many forms...

2010-07-22T16:02:00.000-04:00

First, I have to say that it has a been a couple of days since I've been on the blog. Sorry about that. I am not here to make any excuses as to why I haven't been at my best since returning from vacation because everyone knows what I say about excuses...Needless to say, I will be better. As Yoda says, "Do or not do...there is no try."

Getting to the title of this post...there are many ways to GET FIT, especially during the summer. Outside workouts are awesome. Recently, I've been taking my son on trips to the area state parks and working out on the trails and in the fitness areas...yes those areas are MEANT to be used.

The great thing about doing push-ups, lunges, planks, and chin-ups is that you will not require anything more than the chin-up bar in the fitness area. Throw in some shuttle sprints after that and you'll be golden. That is a simple and effective workout.

Take advantage of what is available in your neighborhood. For more information on the DCR and state parks in Massachusetts CLICK HERE.

Good Nutrition Pays Off

2010-07-16T07:08:00.000-04:00

I was having a conversation with one of my pro basketball guys preparing for an upcoming draft camp for an oversea's league. He was telling me how good he's been feeling recently in his workouts and overall during the day since we've made some nutritional changes to his diet. The changes that I made with him were straight from John Berardi's Precision Nutrition program. We joke about the "cheat sheet" that I gave him to get him through the day. But it was that cheat sheet that helped him with the little things to remember during the day. The cheat sheet is a list of 10 quick rules to follow for good nutrition. It has really helped him with making the needed adjustments to improve performance.
Over the past four weeks since the changes were made, he has decreased his bodyfat and he has improved his performance in all of his conditioning workouts. Along with that, his numbers on all of the strength training exercises have all increased. Win win!

Summer Prorgram Wrap-up

2010-07-01T15:25:00.000-04:00


Some of the athletes of Game Fit Performance Training

I wanted to take a minute to congratulate the athletes who participated in the Game Fit Performance Training summer workout program. It was an intense 4 week program designed to not only educate the athlete how to workout correctly, but it also helped them improve their speed, strength and conditioning for their particular sport.

As I've wrapped up the June Program, I want to make you aware of our next program being held in August. For the particulars on the workout program please go to my website.

I hope you enjoy the month of July and I hope to see many of you in August wanting to GET FIT!

Medicine Ball Circuit

2010-06-23T13:43:00.000-04:00

Chest Pass x 20

1 arm Put x 10 ea

Standing Side Throws x 10 ea.

SLAMS x 10

It was a challenge.

Eating that fish isn't always healthy...

2010-06-22T11:09:00.000-04:00

Ciguatera poisoning... you may have heard of it but probably, like myself, said "cigua-what?" Its actually a real conditioning that happens to people after they have eaten contaminated fish. You hear of people getting sick from eating seafood yet it is often chalked up to simple food poison. Well, I'm here to let you know of a more defined poisoning named Ciguatera poisoning.

So what exactly is Ciguatera poisoning. According Medline Plus, the poisonous ingredient is ciguatoxin. This is a poison made in small amounts by certain algae and algae-like organisms called dinoflagellates. Small fish that eat the algae become contaminated. If larger fish eat a lot of the smaller, contaminated fish, the poison can build up to a dangerous level, which can make you sick if you eat the fish. Unfortunately, Ciguatoxin is “heat-stable." That means it doesn’t matter how well you cook your fish, if the fish is contaminated, you will become poisoned.

MSNBC reported that the malady afflicts at least 50,000 people a year worldwide — and the real number may be 100 times that many. In the continental U.S., reported cases have been rare, typically confined to tourists who become ill after returning home from tropical vacations or to fishermen sickened by their own deep-sea catches. Recently, however, worries about the illness increased after it cropped up in unexpected places. In 2007, 10 people in St. Louis who ate imported fish at two restaurants were sickened with ciguatera. Last year, several unspecified outbreaks of ciguatera linked to grouper and amberjack compelled the federal Food and Drug Administration to expand guidelines warning about the risk of ciguatera in fish caught in the northern Gulf of Mexico.

According to a Medline Plus article, Ciguatera poisoning symptoms can occur anywhere from 2 to 12 hours after eating the fish. They include:

Abdominal cramps
Diarrhea (severe and watery)
Nausea
Vomiting

Shortly after these symptoms develop, you will start to have strange sensations, which may include:

A feeling that your teeth are loose and about to fall out
Confusing hot and cold temperatures (for instance, you will feel that an ice cube is burning you, while a match is freezing your skin)
Headache (probably the most common)
Low heart rate and low blood pressure (in very severe cases)
Metallic taste in the mouth

Finally, with the increase in global warming and pollution to our waters, some scientists believe that ciguatera, a warmer water condition, can be moving north to the once colder waters. I do not tell you this to make you stop eating fish, I am telling you this to inform you the next time you are deciding which fish to eat.

For more information on Ciguatera poisoning, check out these two articles that I used for references writing this post:

Medline Plus Article

MSNBC Article

Weekly Recap

2010-06-19T07:10:00.000-04:00

Because the summer is actually a busy time for me, I want to make sure that I get in at the very least a weekly recap of the Game Fit happenings to keep you updated.

First, the second week of my summer program concluded with a lot of positive feedback. Although the program is a 4 week training block, I also have a 2 week option that many people sign up primarily due to an overcommitment to other activities and tough travel schedules. The pressure is on this group though because starting on week 3 they won't have me there to hold them accountable on their workouts. Good luck! But as they were leaving the facility at the end of the week, they all said that the workouts were great and that they learned a tremendous amount of what they can do. Keep up the great work. As for the rest of the group coming in for week 3 and 4...I look forward to challenging you even more in the upcoming weeks.

Also this week, I was able to welcome back a couple of my former athletes from BU...now Game Fit members...to the weight room for a visit and a couple of workouts. David and Jordan, a couple of my former track and field athletes came in to workout and visit. Actually David did more visiting than working out based on his rest time between sets, but I'm sure you get the point. Seriously though, it really makes me feel great when former athletes want to come back not only want to workout but to visit too.

Recently, I read a blog post by Mike Robertson talking about the "Art of Communication." The reason that I mention this post to you is because as coaches we have to be effective communicators in order to get the most out of our athletes. To have your athletes believe in what they are doing and ultimately believe in what you are doing for them is extremely important in helping them achieve success. And when they believe, you can rest assured that you've been effective in your approach.

Finally, as we all have busy schedules with summer upon us...cookouts, vacations, etc...it is important to remember that following good nutrition during these events is not that hard. As many of you know, I am a big fan and follower of John Berardi and his Precision Nutrition system. Well, in his system he has what he calls his "10 Habits" for good nutrition. They are simple but straight to the point habits which are not hard to follow but, if you do follow them, I can promise you that you will see results. As I wrap up here, I am going to leave you with a couple of habits that you can begin to follow:

#1 When did you last eat?

If its been longer than 4 hours then you have not helped your cause. You should be feeding yourself every 2-4 hours in order to achieve success.

#2 Where is the complete protein?

Make sure every time you have a meal or a snack that it includes some sort of protein. You should be trying to have at least 1 serving every meal.

#3 Where are your veggies?

Just to make sure people aren't thinking that this is a high protein diet...make sure that you are having at least 1 but more like 2-3 servings of veggies at each meal.

As I mentioned, they are simple but they are important.

Enjoy your weekend and stay fit.

Exercise alone is not going to cut it...

2010-06-16T06:04:00.000-04:00

The picture grabbed your attention, but trust me...that meal will NOT help you make the gains that you are hoping for. How often have you made the commitment to stick with a workout program only to not have the results that you were hoping for? You can workout 2...3...4...5 times a week and there is a very good chance that you will not see good results until you also treat your nutritional habits just as seriously as your workout habits. Recently I wrote a quick post on post workout nutrition. In that post, I talked about the analogy of working out being the contractor that is coming in to make renovations to your body. And the post workout shake acts as the "new material" that the contractor has to start building. Well, what if you were able to give the contractor new material through out the day? How good would those home renovations look then? My point is that you need to supply your body with the building blocks to achieve success. Exercise alone will not cut it. Just as you would follow a workout program, you may want to think about doing the same with your nutrition.

The joy of competition

2010-06-12T07:41:00.000-04:00

I'm sure that most of you have seen this by now, but I wanted to share it anyway. It is the post game interview of Nate Robinson and Glen Davis after the Celtics game 4 win the other night over the Lakers. The thing that I liked the best from this press conference was the pure joy that they had for each other during the game. As true competitors, ultimately they wanted to and did win. But when they were "in the moment" it seemed like they were having the time of their lives. Go Green!

Exercise Clip - Glute Ham Raise

2010-06-11T07:22:00.000-04:00

One of my favorite exercises in the weight room for developing strength in the hamstring and glute is the glute ham raise. To increase the difficulty of this exercise, you can hold a weight, either a plate of dumbbell, in front of you at chest height.

Post Workout Nutrition - helping you reach your potential

2010-06-10T06:06:00.000-04:00

I read a great analogy of the importance of your post workout nutrition. John Berardi talks of exercise as remodeling a home. True...think about it. You are exercising to make changes...physical changes. Well, as a contractor would come in and break down some walls in your house, exercise does the same thing to your muscles. As with exercise and home repair, its important to complete the remodeling, how could he then build new walls and make those changes without new building materials? Wait for it...

Post workout nutrition is the building material needed to complete the changes that the contractor wants to make. You have to remember to feed those hungry muscles...especially after exercise during your "window of oppurtunity" to make major improvements.

So after your workout, remember to make a post workout shake to bring all of those new building materials to the body.

Perform Better 3 Day Summit - Providence Recap - Day 3

2010-06-10T05:39:00.000-04:00

Here is the third and final volume of my Perform Better Summit recap.

First on my schedule was Thomas Myers and "Anatomy Trains in Training." This presentation was focused on how important the fascial system is in the body. As he often said during his presentation, the fascial system is 9 to 1 more sensitive than muscle. Anatomy Trains is being used by many to effect lasting changes in body structure and movement. Making these changes takes time though described as "gentle perseverance." Watching Thomas' presentation, you can not help but realize how everything IS connected in the body.

The final presentation that I attended over the weekend was from David Jack, "Coaching: From Good to Great." After sitting and listening to David for a session, you walk out and are ready to "embrace the challenge" of going from good to great. One of the things that stuck with me that he said over and over again..."you want to be talked about at the dinner table." Meaning if people are talking about you after their session or after their workout with you, then you've made an impact. As he wrote in one of his slides, Good coaches do GREAT things inconsistently, GREAT coaches are good people who consistently do good things (and great things more often).
I think that greatness can be achieved by many, but it is those people who "get their mind right" that will actually achieve their greatness.

All in all I have to say thank you again to Chris Poirier and his staff at Perform Better. And beyond that, thank you to all of the presenters and attendees for making this 3 day summit one to remember. I can only suggest to those that were not able to make it to Providence for those three days, try your best to attend one of the remaining two summits. I promise you that you will not be disappointed.

Perform Better 3 Day Summit - Providence Recap - Day 2

2010-06-09T10:32:00.000-04:00

As I had written yesterday, I am breaking my summit experience up into multiple posts. Just as the Summit was divided up into multiple days, I am doing the same with my recap. So without further delay...day two.

Saturday's schedule was again full with a great line-up which challenged the attendee to pick and choose but to tell you the truth, whichever choice was made, you weren't going to disappointed. First up for me was University of Texas basketball strength and conditioning coach, Todd Wright.

In his presentation, "Locomotion: If you can't go from A to B, then you can't keep up with me!", Todd talks about the importance of movement (locomotion) not only in sports but in life. Besides the importance of locomotion in sports, Todd also touched upon the "poor" or "lack of" locomotion in today's youth and how this has lead to a generation of out of shape kids whose life expectancy is actually LOWER than their parents. Another key point in Todd's presentation was the importance of the foot in locomotion. 26 bones in one foot and those of us with two feet have 52 bones in our feet. As he said, that is about 25% of the total number of bones in the body...there is a reason why the feet are important in successful locomotion.

Next up for me on Day two was Gray Cook and "Dynamic Stability Training." In his presentation Gray answers a lot of questions and asks a lot of questions. But the BIG point that he makes is how important it is to perform a screening tool, such as the Functional Movement Screen, on your team, athlete, or client to identify any "biomarkers." As he says, why is previous injury the #1 risk factor in sports? It is important to have a "standard operating procedure" of assessment in order to identify MAJOR risk factors. And when we are assessing our training population, it is important to look at asymmetries in the results. Remember, when doing the FMS, getting a 3 on one side and a 1 on the other is actually not as good as getting 2's on each side.

After Gray's presentation, I went over to listen to Brett Jones present on "Kettlebell Power." Folks, I have to tell you that after listening to his presentation, if you don't believe in the importance of breathing during your workout you will after listening to Brett. As he says, mastering your breathe during your workouts will improve your performance.

Next up, Sue Falsone and "The Thoracic Spine: The missing link to core stability." Passion about the thoracic spine was something that I thought you could only imagine. Well, as Sue said right from the beginning, she is passionate about the thoracic spine and that showed in her presentation. Knowledge combined with passion is a recipe for a great presentation. When looking at the T-spine, it is important to recognize its impact on so many things in your body. Shoulder movement?...if that is poor, it could be a result of T-spine restrictions. Another point in this presentation focused on the importance of breathing, The act of breathing is intertwined with the t-spine. Looking at her slide of the diaphragm in the body shows exactly why breathing and the t-spine is connected. Sue also showed some great examples of individuals with a lack of thoracic mobility and how to go about correcting and intervening in order to create more mobility with breathing, mobility and stability exercises. It was great.

Overall, day two was just as informative and exciting as day one and made me look forward to seeing what was in store for day three. Stay tuned for my Day 3 recap coming soon...

Exercise Clip of the Day- Double Box Step Up

2010-06-08T10:13:00.000-04:00

One of the ways we make sure that the athlete extends their hip is to add another box into the step up exercise. I was watching one of our assistant track coaches do the exercise while he was working out and had one of those "Ah-ha" moments. I wanted to share it with you.

Perform Better 3 Day Summit - Providence Recap - Day 1

2010-06-08T06:38:00.000-04:00

I first have to thank Chris Poirier and his staff at Perform Better for putting together one of the best 3 day conventions in my recent memory. My objective for this recap is to share with you my experience over this past weekend. Unfortunately, with so many great speakers, and some of them going on at the same time, I was unable to attend every presentation. However the presentations I did attend were great.

The summit began on Friday for a full day of presentations. As soon as I finished working with the basketball team at BU, I jumped in the car and headed south.

So many choices...

To give a general summary of the entire weekend...It was like being a fat kid in a candy store. Sure, in this day of epidemic obesity levels, the fat kid analogy might not be the most "correct" thing to say but, hey, its true. If the ideas that were shared at this summit were candy, then I would have walked away about 50 lbs heavier over the three days! For every strength and conditioning coach, personal trainer, physical therapist and athletic trainer who was in attendance during the weekend...you got to sit in on and participate in some GREAT presentations from some of the best leaders in our profession. I say our profession but seriously, it wasn't just focused on one profession. I was lucky to to be able to listen to strength and conditioning coaches, physical therapists, nutritionists, fascia experts. I mean seriously everywhere you turned during the weekend, you were able to find something to learn.

As I had said before, with so many great speakers during the weekend, it was not easy to choose which one to see. So, although I was pleased with my choices, don't think that I didn't want to see the other speakers...I just didn't have enough time. On Friday, I got to listen to Lee Burton, Al Vermeil, John Berardi, and Thomas Plummer.

First, Lee Burton and the "Fundamentals and Techniques for Core Testing and Assessment." Lee did a great job of decyphering and discussing the differences of the inner core and the outer core. Along with that, he also went into great detail about what the purpose is of the core and how ultimately the result of stability and postural control, along with energy transfer and breathing results in one thing...efficient movement. If you have a stong core that produces efficiency and symmetry, you will move better.

Next up was Al Vermeil and "Speed: The Secret Weapon." What can I say about Al that his rings don't already say. Al, who happens to have more World Championship rings than any other coach from the 49ers and the Bulls, knows his stuff. His philosophy of getting faster and getting stronger is so effective. As he said when someone asked him, "What did you do with the Bulls that made you so good?" "We lifted...we got stronger." But not only with lifting, he maintained that "you have to keep a thread of speed work in your training at all time to help reduce the incidence of injury."

After Al, I went to listen to John Berardi present on "Nutrition and Injury Recovery." The information presented here was simply great. From all the research that he presented during his presentation to wrap it up with the case studies at the end...wow. To say that the proof is in the pudding would be true...and a little funny because of the nutritional effects of the pudding.

Day one finished with a presentation from Thomas Plummer..."Passion Alone is Never Enough...Lessons from some of the most successful people in the Fitness Industry." Sitting there and listening to Thomas speak, his presentation fires you up. In fact, if you don't get excited from listening to Tom then you should check your pulse to make sure you have one. As the title says, passion alone is never enough. Well, Tom did a great job of talking about the passion of people but the big thing was great in his presentation was when he gave real world examples from the leaders in the fitness industry. I do not think it was a coincidence that most of those examples were actual presenters and orgranizers for the summit. Chris, Mike, Alwyn, Gray and others...ALL are leaders in our industry because they are more than just passionate people and coaches...They live the definition of success: "They live the life they have created."

As I wrap up my Day one experience, I have just made the decision that I am going to break this up into a 3 post installment. Otherwise this post would be pages and pages and pages. That being said...now you'll have to come back again for my Day 2 and Day 3 experience.

Again, thank you Chris and all of Perform Better for putting together a great learning experience.

Remember what really matters...

2010-05-29T10:02:00.000-04:00

Being that it is Memorial Day weekend, I wanted to take a minute to remind everyone to remember the men and women in the armed forces as well as those who have died in protecting the freedoms of our country.

Also, as many of us will be travelling at some point to be with friends and family during the weekend, I wanted to share a story that was sent to me by my mom. I had read the story before and felt that it was a good one to share with all of you to remind us of the important things in life.

2 Beers & A Mayonnaise Jar

When things in your life seem almost too much to handle, when 24 hours in a day are not enough, remember the mayonnaise jar and the 2 Beers.

A professor stood before his philosophy class and had some items in front of him. When the class began, he wordlessly picked up a very large and empty mayonnaise jar and proceeded to fill it with golf balls. He then asked the students if the jar was full. They agreed that it was.

The professor then picked up a box of pebbles and poured them into the jar. He shook the jar lightly. The pebbles rolled into the open areas between the golf balls. He then asked the students again if the jar was full. They agreed it was.

The professor next picked up a box of sand and poured it into the jar. Of course, the sand filled up everything else. He asked once more if the jar was full. The students responded with a unanimous "Yes."

The professor then produced two Beers from under the table and poured the entire contents into the jar effectively filling the empty space between the sand. The students laughed.

"Now," said the professor as the laughter subsided, "I want you to recognize that this jar represents your life...The golf balls are the important things---your family, your children, your health, your friends and your favorite passions---and if everything else was lost and only they remained, your life would still be full."

"The pebbles are the other things that matter like your job, your house and your car. The sand is everything else---the small stuff . If you put the sand into the jar first," he continued, "there is no room for the pebbles or the golf balls. The same goes for life. If you spend all your time and energy on the small stuff you will never have room for the things that are important to you. Pay attention to the things that are critical to your happiness."

Spend time with your children.

Spend time with your parents.

Visit with grandparents.

Take time to get medical checkups.

Take your spouse out to dinner.

Play another 18.

There will always be time to clean the house and fix the disposal.

Take care of the golf balls first---the things that really matter.

Set your priorities. The rest is just sand.

One of the students raised her hand and inquired what the beer represented.

The professor smiled and said, "I'm glad you asked. The beer just shows you that no matter how full your life may seem, there's always room for a couple of beers with a friend!"

Game Fit Performance Training Updates...

2010-05-26T13:40:00.000-04:00

I know I know...its a been a while since I have posted anything on my blog. And for that I apologize. But here is my attempt to bring everyone up to speed with everything that's been going on with regards to Game Fit.

As I had been showing through some video clips, Rashad Bell had been training with me while he was back in the United States. Well, since then he has left to join a basketball team overseas and has been playing well. Averaging 27 points and 10 boards a game, he called me to say that he has been feeling in great shape against the competition. Keep up the great work Rashad!

As for what is up next for me, I will be attending the Perform Better Summit in Providence, RI next weekend (June 4 - 6). Not only is this an opportunity to listen and share ideas with other professionals in the profession but you can also take part in "hands-on" sessions during the day.

Finally, I wanted to remind you of the 4 week strength and conditioning program that I will be running during the month of June. Beginning June 7th and running through until July 1st, HS athletes are able to choose a 2 or 4 week program that will introduce them to strength training and conditioning through supervised workouts. The number of athletes for this program will be kept low to ensure a great coach to athlete ratio. So if you are interested in attending the program, do not hesitate. For more information go to my website.

Congratulations Omari!

2010-05-20T09:53:00.000-04:00

I got word that one of my former Terriers, Omari Peterkin, and his team just won the Angola Cup in their league. Congratulations O! The physical transformation from when I first met Omari as a young collegiate athlete to now was tremendous. He transferred in to BU and was not, how can I say this nicely, in the best shape. But through hard work and attention to detail we transformed his body into a leaner, stronger, and more powerful basketball player. Congrats Omari and keep up the great work!

Understanding the NHL combine

2010-05-19T13:18:00.001-04:00

I wanted to take a minute to share with you an article that I just finished reading on HockeyStrengthandConditioning.com. The article, written by Ducks strength and conditioning coach, Sean Skahan gives a great overview of what happens during the last week in May up in Toronto. Along with comparing the NHL combine to the popular NFL combine, Sean also discusses the tests that are administered to each of the prospects. On top of that, he gives you a "behind the scenes" look at how he takes his notes on each prospect. To read the complete article as well as find more information on strength and conditioning for hockey check out HockeyStrengthandConditioning.com.

Nice job Sean and good luck up in Toronto!

Fitness for Moms!!

2010-05-13T12:39:00.003-04:00

Last night as I was sitting on the couch, I picked up off the table the latest issue of Parents magazine. My wife has a subscription to the magazine and I always like to thumb through it from time to time. It usually has some great recipes for the grill and some good ideas of games and fun things to do, but I digress. This particular issue had an article titled "Stroll yourself Slim." The article gives moms ideas and direction on how to have an effective workout while having their child(ren)with them in their stroller.
The reason that I found this article of particular interest is that my wife does this for a living. She teaches and instructs moms through workouts while their children are in their strollers. Beth owns and operates a Stroller Strides franchise in the Greater Boston North area. If you are a mom looking for an exciting workout I have to suggest trying out the class. And the great thing about it is that the first class is free! For more information on Stroller Strides CLICK HERE.

Strength and Conditioning for Women's Lacrosse

2010-05-13T11:34:00.000-04:00

TRAINING FOR NEXT SEASON IS JUST WEEKS AWAY!

As you are finishing up your lacrosse season, I'm sure that you are getting excited about the many ways that you can get better for next season.

ARE YOU LOOKING FOR A STRENGTH AND CONDITIONING PROGRAM TO HELP YOU IMPROVE YOUR GAME?

I am sure that you have been searching for a resource that will give you the information on how to increase your strength and improve your conditioning for lacrosse.

If you want to get QUICKER, STRONGER and FASTER on the field, then you will need to train hard off the field too. I have worked with lacrosse players of all levels including high school, club, college, and national team players and I have been able to help increase their strength and improve their speed and quickness with all of them.

Some of the athletes who have followed this program

Sarah Dalton

US Lacrosse Development Team

3 Time IWLCA All-American

Tewaaraton Award Nominee

2 Time America East Conference Player of the Year

3 Time All-Conference

Career Record Holder in Goals (247) and Points (284)

Former Boston University Terrier

Kelly Munroe

US Lacrosse Development Team

IWLCA All-American

National Strength & Conditioning Association (NSCA) All-American

All-Conference

America East Conference Tournament Most Outstanding Player

Former Boston University Terrier

Lindsay Lewis

Former member of US Lacrosse Development Team
2 Time IWLCA All-American
4 Time All-Conference
Former Boston University Terrier

And many others...

I have written down my workouts into an easy to follow 10 week strength and conditioning manual that is now available to you. This is a great way to improve your game when you are off the field.

Included in this manual are the following:

Easy to follow workout templates
Comprehensive total body warm-up routines
Flexibility Training
Self Massage techniques with the Foam Roller
Speed and Agility workouts
Sport Specific Conditioning workouts
Strength training specific to the demands of lacrosse
Pre and Post testing to measure results
Nutrition and Equipment suggestions
Over 100 pages of information

If this is the type of training that you are looking for to help improve your performance on the field then you must check out this program.

Remember, 10 weeks to a STRONGER and better CONDITIONED
YOU!

Congrats Sammy!!

2010-05-04T20:55:00.001-04:00

I wanted to take a moment to congratulate Sammy Appiah on scoring his first goal in the MLS for the Houston Dynamo. Sammy just finished up a great career here at BU and he also was a mainstay up in the weight room with me. Hard work does pay off. Congratulations Sammy and keep up the hard work!
CLICK HERE for more on Sammy's goal.

Spring Clinic Wrap-up

2010-05-03T11:46:00.000-04:00

2010 Game Fit Performance Training Spring Conditioning Clinic

Yesterday was the final session for the 2010 spring conditioning clinic. It was a lot of fun and the feedback was great too. My main objective in holding these clinics is to offer an oppurtunity for young athletes to learn how to train properly through active participation. Areas of training that we cover include:

Foam Rolling
Proper warm-up drills
Functional core training
Strength training
Conditioning
Stretching

Video Clip: Hang Clean for Basketball

2010-04-26T11:15:00.000-04:00

When I am training basketball players I still use weightlifting movements. Because of their height, instead of doing cleans and snatches from the floor, I will have them begin from the hang position.

Sharpen your Saw!

2010-04-24T12:32:00.000-04:00

One of the great things about the field of strength and conditioning is that new ideas are being introduced all the time. We get to share our ideas with others and we get to listen when people are sharing their philosophies too. One of the best ways to share and listen to ideas is to attend seminars, clinics, and conferences to learn from others and to help others learn from you.
For those of you out on the west coast in southern California, there is an opportunity to sharpen your saw and learn from others. Robert Dos Remedios, strength and conditioning coach at College of the Canyons, is hosting the 11th Annual College of the Canyons strength and conditioning clinic on May 15th. It is a one day clinic with four speakers scheduled to speak. Along with Coach Dos, Mike Wunsch, and Peter Koch, one of my friends and strength and conditioning coach for the Anaheim Ducks, Sean Skahan, is on the program and will give a great presentation to the crowd.
For more information on the clinic, you can view the brochure here.

Pull-up Technique video clip

2010-04-22T18:02:00.000-04:00

As my week of training continues with Rashad, I have the opportunity to sneak out the camera during a couple of exercises. In this clip I wanted to show that he hasn't forgotten his form on the pull-up. Elbows straight and good body control. Nice job.

Front Squat video clip

2010-04-21T09:06:00.001-04:00

Yesterday, I started working with one of my former basketball players at BU who just finished his 5th season overseas. I was happy to see that he hasn't forgotten the technique that we worked so hard on while he was here.

Session Two is Today

2010-04-18T07:13:00.000-04:00

After a successful first session last week, I will be back at it again this morning for the second round of the spring clinic series. Last week was great and I look forward to bringing the group through another great workout today. Rolling, warm-up, core, strength training, conditioning and stretching...it has the making to be another great session.

I'm about to EXPLODE!

2010-04-16T07:41:00.000-04:00

Sorry but I just can't take this anymore. I woke up this morning and found that ANOTHER area high school has proposed cutting athletic programs in order to fix their financial short fall. Let me know how you feel about this because I will tell you that every time I read of a school system dropping sports and activities it gets me mad! Why? Well let me share some information...This is directly from the CDC website:

American society has become 'obesogenic,' characterized by environments that promote increased food intake, nonhealthful foods, and physical inactivity. Policy and environmental change initiatives that make healthy choices in nutrition and physical activity available, affordable, and easy will likely prove most effective in combating obesity.
Participating in physical activity is important for children and teens as it may have beneficial effects not only on body weight, but also on blood pressure and bone strength. Physically active children are also more likely to remain physically active throughout adolescence and possibly into adulthood.

Children may be spending less time engaged in physical activity during school. Daily participation in school physical education among adolescents dropped 14 percentage points over the last 13 years — from 42% in 1991 to 28% in 2003. In addition, less than one-third (28%) of high school students meet currently recommended levels of physical activity.

So you see, I'm not making this stuff up. The CDC...the CENTER for DISEASE CONTROL...is posting this on their website. We are in an obesity epidemic in our society. Inactivity for kids is increasing and with cuts to programs, people are making it easier to be inactive.
Every time I listen to a story of a city or town proposing to eliminate their sports program all I see is a nation getting fatter!
GET FIT!

Remember that YOU CAN!

2010-04-12T13:19:00.000-04:00

For those of you who have followed my blog for a while will remember that I had posted this You Tube clip back in January. It is on of those clips that, personally, I can watch many times. In fact, while I was writing this post I sat here and watch the entire thing again...and again.

Well, for those of you in and around the Boston area will know that the marathon is almost here and that means seeing the Hoyts run by you. Good luck to Team Hoyt and to the thousands of other runners competing in the race.

And remember this...No matter what the obstacle that you may be facing, remember that you CAN tackle it and get it done!

Profound thoughts for a Sunday morning

2010-04-11T08:01:00.000-04:00

I wanted to share a piece sent to me by my friend, Mike Potenza. This was written by George Carlin, who passed away in July of 2008, and really makes you sit and think for a moment of what is and what should be important in all of our lives. Thanks for sharing this Mike and I hope everyone enjoys it too...

A Message by George Carlin:

The paradox of our time in history is that we have taller buildings but shorter tempers, wider Freeways , but narrower viewpoints. We spend more, but have less, we buy more, but enjoy less. We have bigger houses and smaller families, more conveniences, but less time. We have more degrees but less sense, more knowledge, but less judgment, more experts, yet more problems, more medicine, but less wellness.

We drink too much, smoke too much, spend too recklessly, laugh too little, drive too fast, get too angry, stay up too late, get up too tired, read too little, watch TV too much, and pray too seldom.
We have multiplied our possessions, but reduced our values. We talk too much, love too seldom, and hate too often.

We've learned how to make a living, but not a life. We've added years to life not life to years. We've been all the way to the moon and back, but have trouble crossing the street to meet a new neighbor. We conquered outer space but not inner space. We've done larger things, but not better things.

We've cleaned up the air, but polluted the soul. We've conquered the atom, but not our prejudice. We write more, but learn less. We plan more, but accomplish less. We've learned to rush, but not to wait. We build more computers to hold more information, to produce more copies than ever, but we communicate less and less.

These are the times of fast foods and slow digestion, big men and small character, steep profits and shallow relationships. These are the days of two incomes but more divorce, fancier houses, but broken homes. These are days of quick trips, disposable diapers, throwaway morality, one night stands, overweight bodies, and pills that do everything from cheer, to quiet, to kill. It is a time when there is much in the showroom window and nothing in the stockroom. A time when technology can bring this letter to you, and a time when you can choose either to share this insight, or to just hit delete...

Remember; spend some time with your loved ones, because they are not going to be around forever.

Remember, say a kind word to someone who looks up to you in awe, because that little person soon will grow up and leave your side.

Remember, to give a warm hug to the one next to you, because that is the only treasure you can give with your heart and it doesn't cost a cent.

Remember, to say, ' I love you ' to your partner and your loved ones, but most of all mean it. A kiss and an embrace will mend hurt when it comes from deep inside of you.

Remember to hold hands and cherish the moment for someday that person will not be there again.

Give time to love, give time to speak! And give time to share the precious thoughts in your mind.

AND ALWAYS REMEMBER:
Life is not measured by the number of breaths we take, but by the moments that take our breath away.

2nd Annual Spring Sport Conditioning Program Reminder

2010-04-05T11:23:00.000-04:00

I hope that everyone enjoyed the Easter weekend and that you also the great weather. With all that is going on I also wanted to take a minute to remind you of the upcoming spring clinic that I will be running beginning THIS SUNDAY, April 11th.

This Clinic is designed for any athlete, between the ages of 13 to 16, looking to improve their flexibility, speed, quickness, and conditioning in preparation for their upcoming spring season. At the conclusion of this 4 week clinic all participants will have a better understanding of how to effectively condition for their sport.

For more information please check out my website and to download your registration form.

I hope to see you THIS SUNDAY, the 11th!

Live in the Moment - Play in the Moment

2010-04-04T08:24:00.001-04:00

As many of you know, besides Game Fit Performance Training, I am also the Head Strength and Conditioning Coach at Boston University. I've been very fortunate to be able to work at BU for so many years working with a great number of athletes and coaches.
Yesterday was one of those typical spring Saturday afternoons that ended up being much more than typical. It began as many of those days often do...preparing for a lacrosse game. This day's match up was against Syracuse. Besides preparing for the game there was also something else that the lacrosse team was preparing to do as well.
The team announced that it had partnered with the Friends of Jaclyn Foundation to adopt Hannah O'Brien, a five-year-old from Weymouth who is battling brain cancer, as a member of the Terriers. The team welcomed Hannah and her family with a ceremony before the game and had an official Friends of Jaclyn adoption ceremony after the game. As a parent myself, watching young Hannah run through the warm-up line the team during introductions was emotional...humbling...inspiring...it was everything. This young girl was "living in the moment" and enjoying all of the festivities dedicated to her.
Hannah was first diagnosed with an anaplastic ependymoma brain tumor in November 2006. After two years of clean scans, the tumor recurred in November 2009 in the original spot and in her upper left ventricle. Hannah is currently undergoing treatment at Massachusetts General Hospital in Boston.
Hannah was connected with the Terriers through the Friends of Jaclyn Foundation, a non-profit organization that improves the quality of life for children with brain tumors and their families by matching children with a local high school or college sports team to provide love, support and friendship. The lacrosse team began its partnership with Friends of Jaclyn last season, devoting a game to raising money for the foundation.
The foundation was inspired by Jaclyn Murphy, who was diagnosed with a malignant brain tumor in 2004 when she was nine years old. Since then, over 200 children have been paired with collegiate and high school teams in 20 different sports.
Friends of Jaclyn has the motto, "Live in the moment...Play in the moment." Yesterday was a humbling and inspring day for me and so many others in attendance. As I picked up my son after the game to give him a post game hug, I was living in THAT moment and thankful for everything that I have.

For more information about Friends of Jaclyn, visit http://www.friendsofjaclyn.org/ and to learn more about Hannah O'Brien, visit www.caringbridge.org/visit/hannahobrien.

Re-Learning to make yourself better

2010-04-03T08:28:00.001-04:00

I just finished reading an article by Michael Boyle, "What I Re-Learned in 2009." You can find it on HockeyStrengthandConditioning.com In the article he summarizes how 2009 was a good year for him personally and professionally with 10 learning points. After reading the article, it really is no wonder why Michael is a leader in our field.
The first point, "Know what you don't know" is a great bullet point in this article. There are so many young people in our field that think they know everything already, and that drives me crazy. Here is a leader in our field writing an article with the first point being "know what you don't know." It is a little ironic that a leader in our field recognizes what he doesn't know and there are young coaches who believe that they know everything.
Going to the 9th point, "Learn to say No but only after a bunch of yes's." Say yes to anything and everything that will help you become better at what you do. Don't turn away an opportunity to make yourself better.
Thanks for a great article Michael!
For more articles on coaching and training for ice hockey you should check out HockeyStrengthandConditioning.com

2nd Annual Spring Sport Conditioning Program

2010-03-31T08:54:00.000-04:00

I wanted to let you know of the upcoming spring clinic that I will be running beginning on April 11th.

Game Fit Performance Training, LLC will be holding the 2nd Annual 2010 Spring Sport Conditioning Clinic. This Clinic is designed for any athlete, between the ages of 13 to 16, looking to improve their flexibility, speed, quickness, and conditioning in preparation for their upcoming spring season. At the conclusion of this 4 week clinic all participants will have a better understanding of how to effectively condition for their sport.

For more information please check out my website and to download your registration form.

I hope to see you on the 11th.

Until then...Train HARD!

Hockey Strength and Conditioning

2010-03-31T06:55:00.001-04:00

It's your last chance to get in on HockeyStrengthandConditioning.com for the "30 Days for 1 Dollar" promotion they are having for their launch.

Michael Boyle (BU Hockey), Sean Skahan (Anaheim Ducks), Mike Potenza (San Jose Sharks) and Kevin Neeld (Endeavor Hockey) have assembled the Greatest Collection of Hockey Strength & Conditioning Coaches on the Planet!

There is already a ton of articles, videos, audio interviews and webinars- all about Hockey!

The forum is jumping too with coaches like Chris Pietrzak-Wegner (Minnesota Wild), Chris Boyko (U Mass), Devan McConnell (Stanford), Brijesh Patel (Quinnipiac) and Jim Reeves (Mind to Muscle) in on the discussions ranging from "Preparing for the Playoffs" to "Staple Exercises" to "When Do You Train In-Season."

So if you train hockey players, you have to take advantage of this incredible offer- 30 days for just 1 Dollar, then $9.95 a month after that.

Join the Fit Generation

2010-03-29T11:05:00.000-04:00

Last night I was reading an article in the recent issue of Parenting magazine that was alarming and enlightening at the same time. Did you realize that 17% of kids between the ages of 2 to 19 are obese? Did you realize that 1/3 of that age group is overweight? One in three kids has a weight problem in this country!!
Wait it gets worse...45% of YOUNG TEENS are diagnosed with ADULT ONSET diabetes.

YOUNG TEENS?...ADULT ONSET?...That's not right!

A study cited in this article from the journal Young Children found that kids get only 10 to 15 minutes of outdoor playtime each day. Also, if a kid isn't getting enough exercise by the age of 3, then the chances of them becoming fat or obese is increased.

The rate of childhood obesity has more than tripled over the past decade. Now it is time to focus on the issue and get active. Turn off the tv...turn off the video games and get moving. It can save you and your kids.

Click here for the complete article.

Game Fit Performance Training Spring Clinic

2010-03-26T18:15:00.000-04:00

The dates for the spring clinic have been changed and will now not begin until AFTER Easter. Originally planned to begin on this coming Sunday, March 28th, the clinic will now kick off on Sunday, April 11th. Make sure to check my blog for updates as well as my website for forms and applications. The spring sport season is almost here and I can not wait to help you all reach your potential.

Who moved my cheese?

2010-03-26T11:51:00.000-04:00

It is a book that I have read before and yesterday I re-read it. It is one of those books that I feel you can re-read many times to help put things in perspective. Who Moved My Cheese?: An Amazing Way to Deal with Change in Your Work and in Your Life is one of those books with a simple story that can help you embrace change with a positive outlook.
Whether you are Sniff, Scurry, Hem, or Haw, this story is about being able to adjust to change. As the author, Spencer Johnson, writes, change is going to happen to all of us. We all have to be able to do that at some point in our lives. Be it at work...at home...on our team...change is something that happens. How you deal with that change is what will determine how successful you can be.
If you have an hour to spend, sit down and read this book. It will be well worth it.

Loosen up those hips in your warm-up

2010-03-24T14:15:00.003-04:00

BD and I got together for another video session. This episode features the hurdle warm-up that I have my athletes perform prior to their workout.

Believe in what you do

2010-03-24T10:23:00.000-04:00

Take a minute to check out this You Tube clip. It is a compilation of Will Smith interviews. It helps shed some light on why he is successful at what he does. I hope you enjoy it as much as I did.

And as he says, "Being realistic is the path to mediocrity." You have to stay focused on what you do in order to achieve success.

Train HARD!

Fan Page: www.facebook.com/gamefitperformancetraining
Follow me: www.twitter.com/gamefit

Conditioning for Lacrosse

2010-03-23T17:17:00.000-04:00

Are you looking to improve your conditioning for lacrosse? Well, I have a great workout that will help improve your fitness on the field for both guys and girls. The interesting thing about lacrosse is that although the game can be played on the same field, the dimensions of that field are completely different for men (top image) and women (bottom image).

For men's lacrosse, the attack and defensive areas are 35 yards in length from end line to the restraining line. For the women's game, those areas are 30 yards from the goal line to the restraining line.

A great conditioning workout for lacrosse is the shuttle. Shuttles are fantastic for improving conditioning while requiring athletes to change direction during the workout. On the men's field, the shuttles can be set up in increments of 35 yds, while the women's field is set up for 30 yd increments. Regardless of the field that is available to you, you can design a shuttle workout that is suited for you.

Today's workout: SHUTTLES
Men's field workout: 175 yd shuttle (End line to Restraining line x 5)
Women's Field Workout: 150 yd shuttle (End line to Restraining line x 5)

Time to complete the course should be
• Over :40 sec Rookie
• :35-:40 sec JV
• :30-:35 sec Varsity
• Below :30 sec All-Star

Frequency:
• Begin with running this drill 4 times for your workout with a 1:3 work to rest ratio (ie if it takes you 30 seconds to run through the drill, you will rest 90 seconds before running the next one.)
• Add this drill into your training 2 times per week.
• Increase by 1 each week for 3 weeks.
• Decrease by 2 during the 4th week then build up again.

Train HARD!

Fan Page: www.facebook.com/gamefitperformancetraining
Follow me: www.twitter.com/gamefit

2nd Annual Spring Sport Conditioning Program

2010-03-19T08:55:00.000-04:00

Beginning on Sunday, March 28st, I will be conducting a weekly conditioning clinic for young athletes looking to improve their performance for their upcoming spring season. The clinic is geared towards educating the young athlete on how to correctly train for their sport through active participation.

During the 4 sessions of this clinic, you will learn:

Dynamic Warm-ups
Flexibility Routines
Agility Ladder and Footwork Drills
Explosive Speed
Interval Conditioning
Core Training

This clinic is intended for youth athletes between 13-16 years old.

CLICK HERE for more information

Strength and Conditioning for Hockey

2010-03-14T08:32:00.000-04:00

I want to take a minute to tell you about a new site: HockeyStrengthandConditioning.com If you work with hockey players then this is the site for you. You have to check it out. The site consists of a who's who list for hockey strength and conditioning. Anaheim Ducks strength and conditioning coach Sean Skahan, Boston University Hockey strength and conditioning coach Michael Boyle, San Jose Sharks strength and conditioning coach Mike Potenza, and many more coaches have come together to share some of the best information available for hockey strength and conditioning.

Through out this site you will find articles, forums, interviews, and even webinars! If you are looking for some of the best information available, check out HockeyStrengthandConditioning.com

Train HARD!

Game Fit Performance Training and Bill Daye's Lax School Lateral Speed Development

2010-03-07T07:29:00.000-05:00

Last week you probably remember that I posted a clip from Bill Daye's Lax School on improving linear speed development. Well, here is a clip for improving lateral speed. Again we had a lot of fun making the clip. I hope you enjoy it too...

The Second Annual Boston Hockey Summit and Basketball Symposium

2010-03-06T14:04:00.000-05:00

Recently I was reading an article by Art Horne. Art is the strength and conditioning coach and athletic trainer for the men's basketball team at Northeastern University. The title of the post was "Seeing the world through the hole in a 45 lb plate." I feel that people sometimes get caught up and fail to open their eyes wider to see the big picture. This can affect your ability to learn. Do not be afraid to learn more. As my friend Michael Boyle says, "Do not believe everything you read and do not just read everything you believe."

Coming in May, the Boston Sports Medicine and Performance Group is putting together a summit for hockey and basketball. It is an excellent oppurtunity for everyone in our field of strength and conditioning and performance enhancement to come together to share ideas and learn from a great list of presenters. What better way to try and shatter your 45 pound plate and create a bigger hole to see through.

What to eat during pregnancy

2010-03-04T18:43:00.001-05:00

Have you wondered how your diet should change during pregnancy? Well, John Berardi wrote a nice article talking about these changes. It is a great read that I suggest checking out. Click HERE for the complete article.

Attention Coffee lovers!

2010-03-04T07:38:00.000-05:00

As a coffee drinker myself I found this article from Boston dot com very interesting. Drinking coffee may have some health benefits.

Are you really eating healthy?

2010-03-03T14:07:00.000-05:00

So you've been trying to eat healthier since the start of the new year. With that typically comes the conscious effort to choose a salad when you go out to eat with friends and family. Well, I wanted to share this article with you that shares the nutritional information of some of the more common salads at some of the more common eateries. Enjoy. Click HERE for the article.

Nutrition Tip of the Week

2010-02-26T15:57:00.002-05:00

Eat Fat, Lose Fat
by Dr. John Berardi

To lose fat, sometimes you have to eat fat. Monounsaturated fats and certain polyunsaturates actually speed up the metabolic rate. The best of the fat burning bunch are the highly unsaturated omega 3s called EPA and DHA. These omega 3 fatty acids can potentially help burn blubber through a variety of different mechanisms. A diet supplemented with omega 3-rich fish oil promotes losses of body fat with simultaneous gains in lean mass. That's right, more muscle and less fat, baby!

This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.

2nd Annual Spring Sport Conditioning Clinic

2010-02-25T13:29:00.000-05:00

Beginning on Sunday, March 21st, I will be conducting a weekly conditioning clinic for young athletes looking to improve their performance for their upcoming spring season. The clinic is geared towards educating the young athlete on how to correctly train for their sport through active participation.

During the 5 sessions of this clinic, you will learn:

Dynamic Warm-ups
Flexibility Routines
Agility Ladder and Footwork Drills
Explosive Speed
Interval Conditioning
Core Training

This clinic is intended for youth athletes between 13-16 years old.

For more information and to download a registration form, go to my WEBSITE.

Lax School Video Clip

2010-02-19T20:58:00.000-05:00

I took some time out recently to do a little filming for Bill Daye's Lax School. As you can tell from the clip, we had some fun filming. I look forward to doing some more in the future.

Strength Training for Men and Women

2010-02-16T10:26:00.002-05:00

I kind of laugh to myself when I am asked the question, "If I don't want to get too big and bulky like a man, what exercises should I do?" Women can lift heavy weights without looking manly! Crazy huh?

As everyone who trains with me knows, technique is most important. Train hard but train right! These complexes were put together by Boston University's Associate Strength and Conditioning coach Vic Brown.

Can you trust the nutrition labels?

2010-02-12T10:36:00.004-05:00

We are in a calorie conscious society. From magazines to TV, we are bombarded with the so called healthy alternatives, low calorie options, low fat, etc...Well, recently I was reading a recent post from Precision Nutrition titled, "Label Lies: Misleading Calorie Count." It is kind of a buyers beware post on how you shouldn't necessarily trust the labels you read on the side of the box entirely. I wanted to share with you a study that they discussed. You can click on the link to read the entire study but I just wanted to share some points with you here.

Researchers went out and bought meals that you or I would get from a grocery store or restaurant. There were 39 meals in total, all with nutritional information available (either on the package or on the web) and labelled as low calorie (<500 kcal). The researchers picked the lowest calorie meals on the menu at the restaurants and matched those meals when picking the frozen dinners at the grocery store. This is an important point: The researchers deliberately set out to find the low-calorie options.

The results indicated that on average the 10 frozen meals had 8% more calories than the amount given on the labels. This doesn’t seem too bad, unless you eat these meals regularly. If you thought you were eating 2000 calories/day, but were actually eating 8% more (160 calories) because all your meals were frozen or prepared foods, then by the end of the week you would have an extra 1120 calories.

More importantly, in this study restaurants underestimated the calories of their meals by an average of 18%! Translated...if you think you’re eating 2000 calories a day, but are eating all your meals at restaurants — you could be taking in 18% more than you realize, or 360 calories a day — 2520 a week, or 131,040 a year, for 37.44 additional pounds of fat.

To read the entire study click on the link above. It is an eye opening study. Buyer beware!

Precision Nutrition is my pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.