Athletic Strength And Power

Category: Speed Training

  • Athletic Strength And Power

    ASAP~Athletic Strength And Power publishes educational videos, facility tours, and interviews with strength coaches. The YouTube channel description calls the content “in-depth and behind-the-scenes looks at some of the top training centers in all of sports.” Program founder is Ted Lambrinides (Ohio State graduate, former OSU graduate-assistant strength coach, longtime exercise-science educator, and sports-performance consultant who has supplied research updates to pro football, baseball, and basketball strength associations). Ed Cicale is the main podcast host and frequent on-site interviewer.

    OSU Strength Coach Mickey Marotti with ASU’s Joe Connolly

  • MLB Winter Meetings: December 7-12 2025 ORLANDO, FLORIDA

    6a00d83453dfa869e2026be424e70f200d

    Matt Krause:
    chief administrating director of the Professional Baseball Strength and Conditioning Coaches Society (PBSCCS)

    The PBSCCS (Professional Baseball Strength & Conditioning Coaches Society) Winter Meetings are an annual event where strength and conditioning coaches from Major League Baseball and affiliated programs gather to network, learn, and explore new products and services within the field. These meetings often coincide with the larger MLB Winter Meetings.

    ​The 2025 MLB Winter Meetings are scheduled to take place in Orlando, Florida, at the JW Marriott Orlando Bonnet Creek Resort & Spa, with the main events beginning Sunday, December 7, 2025, and including the Marriott International MLB Winter Meetings, the MLB CMA Vendor Cocktail Reception on December 9th, and the MLB CMA Trade Show on December 10th. Key activities at the meetings will include the 2025 MLB Draft Lottery on December 10th and the Rule 5 Draft on the final day, alongside numerous meetings for trades, free agency, and player development.

     
    Dates and Location 

     
    • Dates: December 7-12, 2025
    • Location: JW Marriott Orlando Bonnet Creek Resort & Spa, Orlando, FL
    Key Events & Activities
    • Marriott International MLB Winter Meetings (Dec 7-8): 
      This internal event for Marriott associates features an internal pre-con and a reception for Team Travel Directors and All Brands. 

       
    • MLB CMA Trade Show (Dec 9-10): 
      The Major League Baseball Clubhouse Managers Association is hosting a Vendor Cocktail Reception and a Trade Show. 

       
    • MLB Draft Lottery (Dec 10): 
      The lottery to determine the order of the 2025 MLB Draft will be held on this date. 

       
    • Rule 5 Draft (Final Day): 
      The Rule 5 Draft will take place on the last day of the Winter Meetings. 

       
    • Take the Field Program: 
      A two-day event for those interested in a career in Baseball Operations, featuring panels, speakers, and networking opportunities on topics like analytics, player development, and scouting. 

       
    • Team & Agent Meetings: 
      Executives, general managers, and agents will meet to discuss trades and free-agent signings. 

       
    • Press Conferences: 
      Managers and general managers from each team will hold press conferences to discuss team activities and major signings. 

  • Strength Training & Conditioning Ideas for 10 year olds!

    Wetterich

    Off and runnin' is Sage Wetterich, a fourth grade running back in Mason (Ohio) School District.

    Strength training for a 10-year-old can be safe and beneficial if done correctly, focusing on bodyweight exercises, proper form, and fun to build strength, coordination, and confidence. Here’s a concise guide:

    Key Guidelines

    • Safety First: Use bodyweight or very light resistance (e.g., resistance bands, light dumbbells 1-3 lbs). Avoid heavy weights or max lifts to protect growing bones and joints.
    • Focus on Form: Emphasize proper technique over intensity. Supervision by a coach or knowledgeable adult is ideal.
    • Keep It Fun: Make exercises engaging with games or challenges to maintain interest.
    • Frequency: 2-3 sessions per week, 20-30 minutes, with rest days in between.
    • Warm-Up and Cool-Down: Start with 5-10 minutes of dynamic stretches (e.g., arm circles, leg swings) and end with static stretches.

    Benefits

    • Improves strength, bone density, and coordination.
    • Enhances sports performance and reduces injury risk.
    • Boosts confidence and establishes healthy habits.

    Sample Routine (Bodyweight-Based)

    1. Squats (10-15 reps, 2 sets): Strengthens legs and core. Ensure knees don’t go past toes.
    2. Push-Ups (8-12 reps, 2 sets): Modify with knees on the ground if needed for chest, shoulders, and arms.
    3. Plank (15-30 seconds, 2 sets): Builds core stability.
    4. Lunges (10 reps per leg, 2 sets): Improves balance and leg strength.
    5. Superman Hold (15-20 seconds, 2 sets): Lie face-down, lift arms and legs off the ground to strengthen back.
    6. Jumping Jacks (20-30 reps, 2 sets): Adds cardio and coordination.

    Tips

    • Progress Gradually: Start with low reps and increase as strength improves.
    • Incorporate Play: Use obstacle courses, animal movements (e.g., bear crawls), or team challenges.
    • Nutrition and Rest: Ensure a balanced diet and adequate sleep to support growth and recovery.
    • Consult Experts: If possible, work with a youth fitness trainer or check with a pediatrician if there are health concerns.

    Cautions

    • Avoid complex lifts (e.g., deadlifts, squats with heavy weights) until puberty, as growth plates are vulnerable.
    • Watch for signs of overtraining (fatigue, soreness, disinterest) and adjust intensity.

    For more details, resources like the American Academy of Pediatrics or youth fitness programs (e.g., YMCA) offer evidence-based guidance. 

  • New Book release: Beyond Comfort: Mastering a Growth Mindset with Excellence Through Urgency by Coach Ted Rath

    61ahjv+SsnL._SL1499_Hello!

    This is the first season in the past 16 years that I haven't been patrolling an NFL sideline holding people back in short sleeves haha! So what have I been doing with myself?

    Well, besides coaching youth sports for our kids I WROTE A BOOK!!! It's been an incredibly rewarding process and I'm blessed to have so many people in my life who have supported me throughout it. Please see below for a link to purchase on Amazon. Attached is a brief overview of the book

    Check out the Book!  Amazon 

    Ted Rath

    Official Website

     

    Download Ted Rath Book Release

     

     

     

     

     

     

     

     

    If you're going to do the olympic lifts in your training program, do them the proper way! I can't tell you how many high schools that I have visited and saw athletes demonstrating how NOT to do them. 
    Strength & Conditioning Coach Ted Rath explains the necessary progressions for athletes who are incorporating olympic lifting movements. Sean Williamson demonstrates the progression movements.
    Filmed on location at the Detroit Lions Football Complex and Strength Training Facility at Allen Park, Michigan by Ed Cicale; ASAP Athletic Strength And Power

     

    "Building your facility from the ground up"


    Screenshot_20241211_192611_Chrome
    "The Band Man"
     

    Download Ted Rath Book Release

     

  • ASAP PODCAST with the 2023 Cincinnati Bearcats Football Sports Performance Staff

    When The University of Cincinnati Bearcats' Director of Football Sports Performance, Niko Palazeti, took on his new role in January 2023, he recognized an immediate need for his program and the Bearcats football squad: he needed a strength and conditioning performance staff. Palazeti had been a member of Coach Mickey Marotti's sports performance staff at Ohio State Football. Yet now, he found himself having to formulate a complete staff to complement new Head Football Coach Scott Satterfield's vision and mission. Coach Palazeti moved quickly, as time was ticking away and the Bearcats would soon be returning from the holiday break.

    IMG_7177The returning squad had not quite really met him yet and he needed a staff that could hit the ground running to prepare the team for the rapidly approaching spring football practices. Nobody occupied the small and cramped assistant strength & conditioning office. Palazeti made his first call to Columbus, Ohio. His fellow strength and conditioning partner, Coach Chris Friend, had been a strength intern at OSU Football and was later promoted as a full-time strength coach under the olympic sports strength training umbrella. Coach Friend was ALL-IN for Cincy and made the 90 minute trip with his sleeves rolled up and ready to go. Next came Coach Brandon Garcia, who decided to depart Las Vegas, Nevada and UNLV to take on a fresh challenge of Big 12 Conference Football in Cincinnati. Garcia, a former football player at West Virginia State University, also had coaching stints at WVSU and Maryland Terrapins as well as some experience as a personal trainer down in Knoxville, Tennessee. Next on board was Scottie Etherington who had gained some early coaching experience at Marshall University with some intern experience at Ohio State Football and also Maryland Football. Finally, Robert "Robo" Williams was brought back into the fold. Robo had gained football playing experience at Miami University (Ohio) and also played a fifth year at Ohio Dominican where he completed his Masters Degree in Exercise Science, did an internship at Robert Morris University as well one back in his hometown at Cincinnati. He was an assistant at Toledo Rockets, Duke Blue Devils and at Army Football.

    IMG_6232This is an energetic, meticulous and hard working strength staff with some very good early on coaching experience that is sure to provide solid strength and conditioning knowledge and motivation for a very good and surging college football team. So, here's the ASAP~Athletic Strength And Power Podcast with all four members of Niko Palazeti's strength staff.

    6a00d83453dfa869e202b68530878f200d-250wi      20230810_141504   
    IMG_6701

     

  • ASAP at Youngstown State Football S&C Podcast and Video

    Youngstown, Ohio

    IMG_1294 (1)

    Youngstown State Football
    Strength & Conditioning
     
    IMG_1117

    YSU Dir for Football Sports Performance Jimmy Rodenberg

    For the Youngstown State Penguins, the season can't start soon enough. Excluded from the play-offs in 2022, the football squad is ready to put that in the rear view mirror and move on. This is a program that prides itself on winning tradition, and the atmosphere around Stambaugh Stadium, which houses the athletic offices that include the football coaches and their meeting rooms along with the strength and conditioning facility, is basically: Let's ___ go!!!
    The Director of Football Sports Performance, Jimmy Rodenberg, is making sure that the Penguins stay the course and avoid the cold treatment from the selection committee. Rodenberg, whose father, John Rodenberg is a well known, longtime high school football coach in the Cincinnati and Indianapolis region, got some great early experience at Ohio State strength & conditioning and then expanded on that base to a greater extent under Coach Brady Collins at Cincinnati with the Bearcats and their story book season and College Football Play-off run.   

    Following his initial year at YSU, he's made some staff additions since his arrival and it can only serve to help the cause and the team goals to get back to national prominence. Keep in mind that this is a program that's had its share of the limelight as legendary college football coach Jim Tressel rebuilt the Penguin program during his fourteen year reign and tenure there, winning four national championships. 
    Coach Rodenberg was able to bring in a full-time assistant, Mason Garrison, a Cincinnati high school product who was able to be a part of the big transformation as a member of the Cincinnati Bearcat team that was selected to the College Football Play-off vs Alabama during the Luke Fickell years. In addition, they've added G.A. in Sport Performance Colton Krueger, a Marquette University grad who got some quality experience at Oregon Football (intern) under Coach Aaron Feld. Justin Nikakhtar arrived in Youngstown via San Diego State and had an opportunity to work under Coach Adam Hall and Coach Chris Jurek with the Aztecs working on his professional internship in the southern California sunshine. And, Jake Puckett rounds out the strength staff. Jake is an Iowa State guy and had the opportunity to work under Coach Dave Andrews in Ames. He also had
    a stop at Valparaiso as a sports performance assistant there in northern Indiana with the Crusaders.      
     
    The Monday July 17th Workout
    UPPER DAY
    Field Work in Stadium: Dynamic Warm-up
    straight line  acceleration training of limited yardage and limited volume
    Bench Press: veteran varsity level players: Clusters of 2 REPs/ 20 second rest with high end percentage with volume limited (timed recovery)
    Younger Players went with a 5 4 3 2 1 + percentages training
     
    BentOver Rows (Elite FTS)
    Shrugs 
    Shoulder girdle training with the bands (from The Bill Jacobs Power Company)

    Single Arm Incline Dumbbell Press
    Supersetted with the Bent-over Rows
    Wide Grip Lat Pulldowns (tempo) 4 sets of 5 
    UpRight Rows…so as to bring a different angle for armoring the shoulder girdle
    Deltoid Training: dumbbells with some manual resistance 
    Manual Neck Training took place in the auxiliary gymnasium;  5 Reps with slow tempo cadence
    Corework
     
    Good luck to Coach Jimmy Rodenberg and his Youngstown State Penguins strength staff. You can catch them in their home opener at Stambaugh Stadium on August 31st as they host the Valparaiso Crusaders. Or, check them out at Ohio Stadium in Columbus as the Ohio State Buckeyes have set their noon kick-off home opener against the Penguins (Big Ten Network TV)

    IMG_20230723_222237_103

    YSU Penguins Asst' Strength Staff
    Justin Nikakhtar, Colton Krueger, Mason Garrison, Jake Puckett

  • ASAP Podcast with Football Sports Performance Coach Tommy Moffitt

    IMG_20230520_113157_988

    Former LSU longtime S&C
    Coach Tommy Moffitt

    One of the big highlights of the HAMMER STRENGTH Clinic that was conducted at the Spooky Nook Athletics Complex in Hamilton, Ohio was the presentation on the opening night by Coach Tommy Moffitt. Basically, he laid out the infrastructure of his championship performance program that had the LSU Fighting Tigers fighting for and winning the big games and the big prizes. He's been in the strength & conditioning field for over thirty years. At Louisiana State for 23 years and prior to there, he'd been at Tennessee Vols and the Miami Hurricanes.

    Tommy Moffitt's Championship Level Slide Presentation 
    HAMMER STRENGTH CLINIC 

    So, I guess it's a no-brainer that the Hammer Strength Clinic roped in the accomplished Tommy Moffitt. And, the clinic was the perfect time to catch an Athletic Strength And Power Podcast recording with Coach Moffitt. We talked strength training and conditioning an discussed how he used Polar heart rate monitors with the Tigers at LSU when conducting speed and conditioning workouts.

    Currently, Moffitt has a strength & conditioning website called The Moffitt Method. It looks like a great resource for coaches & athletes and can even merge with TEAMBUILDR, the online strength & conditioning software.  In addition, he has a podcast that he records every Wednesday! 
    Screenshot_20230601_192247_Twitter

     

  • Hammer Strength Clinic: Spooky Nook Champion Mill Hamilton, Ohio

    Https___cdn.evbuc.com_images_413027029_678486862283_1_original

    For over 30 years, Hammer Strength has been hosting clinics to offer Continuing Education Credits (CEUs) for strength and conditioning coaches as well as other fitness professionals. Hammer Strength has cultivated a community based on its foundations of wisdom, respect, focus and performance. Each clinic has esteemed guest speakers and several breakout sessions to network and discuss training philosophies.

    0C1A0152

    Clinic emcee Ted Lambrinides at The Cotton Bowl CFP Game

    Renowned strength & conditioning expert, Ted Lambrinides, will emcee this clinic at the Spooky Nook Champion Mill which is in Hamilton, Ohio. In addition to his forty year pursuit of sports performance science, "Doctor Ted" has become a leader in the field of strength & conditioning program design, speed and human performance enhancement concepts and athlete-wearable gps tracking data analysis. Track him down at the clinic!

     

     

    2023 Speaker Lineup:

    IMG_9194Molly Binetti | Director of Women's Basketball Performance, University of South Carolina

    Presentation Title: Freestyle Warm-Up

    Description: This presentation will debunk current methods and strategies incorporated during warm-up/prep periods, and explore outside-the-box methods to enhance overall athleticism, motor learning, and skill acquisition. Concepts that will be explored are autonomy/choice, differential learning, games/free play, and the importance of exploration within training. Attendees will leave with tangible ideas and drills to incorporate immediately.

    David Queck | Director of Strength and Conditioning, Jones College

    Presentation Title: Programming for the JUCO Athlete: From Weight Room to Speed Training

    Description: This presentation will cover the challenges and triumphs of programming the strength and speed components in a Junior College setting for football, basketball and softball. As well as what is a JUCO athlete and how you coach them.

    Al Johnson­ | Chief Development Officer, CSCCa 

    Presentation Title: 30+ Years in the Profession: "What I Learned Along The Way"

    Description: My journey in the profession and an overview of how strength and conditioning has changed but in some ways has remained the same.

    Tommy Moffitt | Head Coach, The Moffitt Method

    Presentation Title: Developing Speed, Strength and Conditioning for Field Sports

    Description: This presentation will cover the macro, meso and micro cycle development for field sports and show examples of each.

    Lance Walker­ | Executive Director, Human Performance & Nutrition Research Institute­, Oklahoma State University

    Presentation Title: Angular Acceleration for Performance and Rehabilitation

    Description: How concepts of linear speed development can be applied to nonlinear movement patterns to better express force, improve efficiency in cutting, and potentially improve return-from-injury outcomes.

    Auggie Promersberger | Director of Sport Performance, St. Edward High School (Lakewood, Ohio)

    Presentation Title: Assent of the Edsman: Department-Wide LTAD at St. Ed's

    Description: In this session we will take a deep dive into some of the details, principles and key points that drive long term athlete development in the St. Edward High School environment.

    Garrett Medenwald | Director of Men's Basketball Sports Performance, University of Tennessee

    Presentation Title: Coach has a Question…..do you have an answer?

    Description: At some point in the season, your head coach will come to you with a performance-related question. The question could be regarding an individual or the team. When this moment happens, will you response with “your opinion” or will you have the “facts” to answer their question? Your answer may very well decide what type of impact you have on the program. What kind of impact do you want to make?

    Niko Palazeti | Director of Football Sports Performance, University of Cincinnati

    Presentation Title: Strength and Conditioning Onboarding: Strategies for Transitioning Faster and Smarter

    Description: Reflection and key take away on Transitioning Roles and Responsibilities

    Corey Miller | Director of Speed and Movement, UCLA

    Presentation Title: Coming Soon

    Adam Smotherman | Head Strength and Conditioning Coach, University of Virginia

    IMG_4502

    U.C. Bearcats' Coach Niko Palazeti coaching the details

  • 2023 Notre Dame Football Strength & Conditioning Clinic

    Notre Dame Football Strength Clinic 2023
    NDFB2023

    The University of Notre Dame Football Strength and Conditioning staff will be opening up their training center for an opportunity for S&C coaches, sports performance trainers, physical therapists, sport coaches and sports nutritionists to gain training and performance knowledge at one of the premier college football programs in all the land. There's a very impressive speaker list as this clinic promises to be a winner. February 24th & 25th (Fri/Sat)

    REGISTER HERE 

    IMG_9615

  • Ohio State Football Strength Clinic 2023:: February 18th

    6a00d83453dfa869e201bb08533353970dThe Ohio State Football Strength and Conditioning Clinic is intended for coaches and fitness professionals who are interested in learning about strength and athletic performance training that is exclusively geared to football players. The fee for this clinic is $75 and includes one single day parking pass. CEUs will also be given during the clinic. The clinic is open to all coaches ages 18 and older. College students who are studying strength training or who are interested in a strength training career may also attend. The fee for college students is $25 and proof of a student ID is required. High school students are NOT permitted to attend this clinic. Full payment is required at the time of registration. You may register here:

    REGISTER

    Date: Saturday, February 18, 2023
    Who: Open to coaches and fitness professionals at all levels who are 18 & Older (Grade School, College, Professional, Private Sector) interested in learning about strength and athletic performance training exclusively for football players.
    Location: Woody Hayes Athletic Center (Weight Room and Team Meeting Room)
    Clinic Staff: Clinic will be hosted by the Ohio State Football Strength and Conditioning Staff

    Check-in: 8-9am
    Instruction: 9:00am-3:00pm

    CEUs:  Yes

    Meals and Housing

    IMG_8660Breakfast and lunch will be provided. The Football Strength and Conditioning Clinic is a day clinic only and no overnight accommodations will be provided. Participants are responsible for providing their own overnight accommodations if needed. Hotel information can be provided upon request.