Wednesday, December 22, 2010
Tuesday, December 21, 2010
Requirements for Soccer
1. Train using primarily multi-joint (whole body) exercises
2. Train Explosively when possible (there is no such thing as "slow-speed")
3. Train on your feet when possible (as we play the game)
4. Train using exercises that require placing or supporting weight above your head (to promote core strength and stability)
Youth Fitness Facts
Half of school-aged children aren’t required to take physical education classes. In fact, only 36 percent report having daily PE classes, while another 36 percent is offered PE twice a week or less. And, in a typical American gym class, less than 30 percent of class time is devoted to actual physical activity.
As kids get older, they’re less likely to work out—especially girls. Boys, on average, exercise about 3 percent less each year, while girls lower their workout rates by almost 8 percent each year.
Wednesday, December 1, 2010
Flexibility Training
Quality of movement, is affected by flexibility. When athletes have command of their flexibility, they are able to perform exercise or events more strongly, quickly, and expressively. Flexibility aids in the development of conditioning and coordination as well as generate acceleration over a greater range of motion, thereby increasing speed. Flexibility governs movement. I will be posting some flexibility exercises soon. Stay Tuned!
Tuesday, November 30, 2010
Saturday, November 20, 2010
Isolated Muscle Development is Popular in Bodybuilding
MOVEMENT TRAINING
Athletic movement is first and foremost about human movement. Basic movements consists of pushing, pulling, reaching, twisting right and left, balance, how you feel squatting, and how you feel lunging. It is important to understand that the language of movement is written thru feel. The feel is called proprioception or body awareness. The way an athlete moves, not how the look ultimately defines a great athlete.
Wednesday, November 17, 2010
Wednesday, October 27, 2010
http://www.facebook.com/pages/Philadelphia-Sports-Zone/323155213352?ref=ts
Thursday, October 14, 2010
Thursday, October 7, 2010
Friday, September 24, 2010
Recovery Foods & Quick Tips
* Sports drinks, like Gatorade Thirst Quencher
* Granola, energy or breakfast bars
* Bagels with peanut butter
* Sub sandwiches
* Crackers and chesse
* Burritos
* Fresh fruit like apples, bananas, oragnes, grapes
* Vegetables such as carrots and celery
* Fruit smoothies
* Rice Cakes or trail mix
* Low fat chocolate milk
- Athletes who fail to refuel and /or rehydrate during and after activities will not have the optimal level of energy to play at the same intensity the next day.
- To help in the process, athletesshould eat a high-carbohydrate snack within 30 minutes after practice or competition and a healthy meal two hours later
- Carbohydrates are the most efficient source of energy for muscles and they should make up approximately 60 of an athletes diet.
- Sports drinks are ideal way for athletes to rehydrate during and after exercise.
- Having parents provide snacks and sports drinks for the bus trip home after an away game is an excellent way to help athletes recover from exercise
Read more about this article, go to http://www.gssiweb.com/Article
Wednesday, September 22, 2010
Post Workout Refueling
Refueling after training is like putting money in the bank--it's the body's safe deposit box for muscle sugars called glycogen. This investment for muscles ensures adequate energy for daily training and overall health. Without food or fluid after exercise, the body is unable to completely recover from workouts and improve performance.
The post workout snack, beverage or meal also helps tendons and ligaments to heal, builds and maintains a healthy hormonal & immune system, and keeps electrolytes in balance--minerals that helps muscles to contract and relax on every run, jump, kick or tackle. Post-training nutrition is especially important for athletes who workout twice daily; compete in all day, multiple- day and/or in events where morning prelims are wedged between afternoon finals.
Tuesday, August 31, 2010
What are the Most common injuries in soccer and How can we prevent them?
Most injuries are sprains and strains; of these, the most common are ankle injuries, followed by knee injuries. In the knee sprains of the MCL or ACL and menical (knee cartilage) injuries is the most common.
Injuries can be prevented if players wear shin guards, adequately warm up, and follow rules of play. *(Your Sports Injury by: Thomas M. Howard, Garry WK Ho, MD, and Josh Lewis, MD)*
Coming in September, I will have the video of the dynamic warm up that I use for the defending State Champs from Father Judge.
Sunday, August 29, 2010
Thursday, August 26, 2010
Performance Training
-To help the recovery process, athletes should eat a high carb snack within 30 minutes after practice or competition and a healthy meal two hours later
-Carbs are the most efficient source of energy for muscles and they should make up approx. 60% of an athletes diet
-Sports drinks are an ideal way for athletes to rehydrate during and after exercise
Dehydration can impact your safety,mental & physical performance, recovery, and increase risk for injury
-Drink throughout the day
-Muscle Cramping
-Inadequate fluids
-Inadequate sodium(salt)
-Inadequate levels of other electrolytes
-Appropriate Competition Nutrition
-Meal should be 3-5 hours before game
-Plenty of carbs, some protein, only little fat
-At least 1 fruit or veggie
-Add salt, pick salty foods
-Lots of fluids, no caffeine
-Finish Strong
-Hydrate & crab up at half time or during breaks
-Include Fluids:Gatorade,water
-Carbs:Gatorade,fruit,honey,gummy fruit snacks,graham snacks,pieces of sports bar
-Recovery Foods
-Sports drinks
-Granola, energy or breakfast bars
-Bagels w/ peanut butter
-Sub sandwichs
-Crackers & cheese
-Burritos
-Fresh fruit, apples, bananas, oranges, grapes
-Chocolate milk
-Animal crackers
Thursday, August 19, 2010
Thursday, July 22, 2010
“During the off-season, the primary goal is always to build strength and power”.
The high school and collegiate players as well as professional players need well structured year round training programs that include strength training, conditioning, and agility training. The program will start basic and become more complex as the athletes adapt to the program. Extra Innings-Bensalem will be hosting its 1st Annual “Baseball Movement Training Program” presented by A-PECS Training. It will be a 12 week program. The goal of the program will be to improve performance on the field by developing strength and power using the latest cutting edge techniques. More details to come in August..
Wednesday, July 7, 2010
Workout of the Week #1
Day 1 Round 1 Reps Rd 2 Reps Rd 3 Reps
Push ups 20- 15 -12
Squats (no wgt) 20- 15- 12
rest 20 seconds
Alt. toe touches 12 ea side- 10 ea side- 10 ea side
Supermans 20 -15- 15
rest 20 seconds
Burpees 10- 9 -8
Jumping Jacks 30- 25- 20
rest 20 seconds
Pull ups 10- 8- 8
Running in Place 20 sec- 20 sec- 20 sec
rest 1 minute, then repeat
Video of all exercises coming soon!!!!!!!
Get it Done!!! It only takes 21 Minutes to become Fit
Thursday, June 10, 2010
Corporate Fitness
Squats to the chair
Dips off the desk
Sumo squat stretch
Standing 1 L lifts
Standing rotations
Push ups
Videos will be coming for all these exercises soon!!!!!!!!!! ENJOY
Monday, June 7, 2010
Current ACL Research
- Poor running, cutting, and landing mechanics
- Greater overall joint laxity
- Biomechanical diferences such as a wider pelvis and increased valgus
My next blog will talk about the prevention program and how to reduce the risk for an ACL Injury.
Thursday, May 27, 2010
The importance of strength training
In athletic development process, strength training is possibly the most important area because it is the underlying quality of so many other components. Strength is a prerequisite for speed and for jumping. It is a prominent factor in injury prevention. Strength is a term that incorporates a spectrum of activities and training methods, all of which are designed to meet the force requirements of the particular sport.
The functional path in strength training requires the interaction of the body, gravity, and the ground. It involves a
Train movements, not muscles
Train core strength before extremity strength
Build strength from the ground up
Incorporate pushing, pulling, and squatting movements that enhance linkage.
What are the Most Common injuries in youth baseball?
Injuries are usually overuse in nature and occur most commonly to the head and face. But the most common overuse problems are in the shoulder and elbow. Rotator cuff tendinitis and shoulder instability. Little League Elbow or chronic strain of the ligaments or muscles on the inside part of the elbow are also common overuse problems. Treatment of these problems centers on periods of rest from the sport, strengthening, stretching, and working on throwing mechanics. Overall fitness, leg strength, hamstring flexibility, and core strength all contribute to the proper throwing as well as injury prevention.
Check out the new site coming June 2010:
www.apecstraining.com
Thursday, March 18, 2010
I have spent months creating this unique & innovative fitness program. It's revolutionary, high quality training that is effective and exciting. I have combined my functional strength training with boxing cardio conditioning exercises. I am currently running this program at the Joe Hand Boxing Gym. Monday - Friday 7am - 12pm.
Check out youtube.com/apecstraining for sample programs