Athletic Strength And Power

Category: Strength Training & Conditioning

MLB Winter Meetings: December 7-12 2025 ORLANDO, FLORIDA
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.
September 29, 2025
Strength Training & Conditioning Ideas for 10 year olds!
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.
August 15, 2025
New Book release: Beyond Comfort: Mastering a Growth Mindset with Excellence Through Urgency by Coach Ted Rath

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"

"The Band Man"

Follow @The_Workout

Download Ted Rath Book Release

December 11, 2024
ASAP Podcast Eleiko Director of Education; Rodney Corn

In this episode, ASAP PODCAST host Ed Cicale talks 'training and Eleiko equipment' with Rodney Corn, Director of Eleiko Education, a world-renowned Swedish company known for its high-quality strength training equipment. Rodney shares the history of Eleiko, from its origins as an electrical installation company to becoming a leader in the weightlifting and powerlifting community.

Rodney delves into the innovations that set Eleiko apart, such as their indestructible bars, precision-engineered cables, and versatile training systems. He also discusses the company's commitment to longevity, safety, and user-centric design, making Eleiko a top choice for professional and collegiate sports facilities worldwide.

Listeners will learn about Eleiko's rigorous testing processes, their educational programs, and how they cater to both elite athletes and everyday fitness enthusiasts. Rodney also shares insights into his personal training regimen and the importance of proper supplementation for optimal performance and recovery.

Don't miss this conversation that highlights the cutting-edge technology and rich heritage behind Eleiko's exceptional strength training equipment. Discover why Eleiko remains a very trusted name in the fitness industry.

One can experience Eleiko by heading to the Eleiko USA Headquarters located in Austin, Texas.

September 24, 2024
ASAP Classic Podcast with the late Fitness and Training Pioneer Roger Schwab

ASAP Classic Podcast with the late Roger Schwab who passed this past March 2024.

ROGER HAD BEEN A PIONEER IN WEIGHT TRAINING FOR DECADES. HE WAS COLLEGE FOOTBALL’S FIRST STRENGTH AND CONDITIONING COACH (PENN STATE 1964-1965) AND THE MAN WHO INTRODUCED THE NAUTILUS TRAINING AND EQUIPMENT SYSTEM TO PHILADELPHIA IN 1976. FROM 1976 TO 2015, HE WAS THE OWNER AND OPERATOR OF MAIN LINE HEALTH & FITNESS, RECOGNIZED BY MEN’S HEALTH AS THE FINEST WORKOUT IN THE UNITED STATES. ROGER WAS ALSO NAMED BY THE MAGAZINE AS ONE OF THE TOP PERSONAL TRAINERS IN THE U.S.

ROGER TRAINED BOTH THE U.S.A. WOMEN’S OLYMPIC SWIMMING AND FIELD HOCKEY TEAMS. HE ALSO TRAINED MIKE MENTZER FOR THE 1978 MR. UNIVERSE AND THE 1980 MR. OLYMPIA COMPETITIONS, AND SERVED AS HEAD JUDGE OF THE INTERNATIONAL FEDERATION OF BODYBUILDERS, PROFESSIONAL DIVISION, FROM 1978-1982.

A NATIONALLY RECOGNIZED LEADER IN THE PREVENTION AND REHABILITATION OF SPORTS RELATED INJURIES, ROGER HAS CONDUCTED IMPORTANT RESEARCH INTO THE PREVENTION AND REHABILITATION OF INJURIES OF THE SOFT TISSUES OF THE LUMBAR AND CERVICAL SPINE. HE IS ALSO THE AUTHOR OF OVER 100 ARTICLES IN NATIONAL PUBLICATIONS ON STRENGTH TRAINING AND BODYBUILDING, AND PUBLISHED THE ACCLAIMED BOOK, “STRENGTH OF A WOMAN,” IN 1997. HE WAS INDUCTED INTO THE PHILADELPHIA JEWISH SPORTS HALL OF FAME FOR EXCELLENCE IN SPORTS/MEDICINE IN 2008.

IN 2012, ROGER INTRODUCED X-FORCE “NEGATIVE ACCENTUATED” EXERCISE IN THE U.S. HE IS CURRENTLY THE OWNER-OPERATOR OF X-FORCE PHILADELPHIA, AND IS A LECTURER AND FEATURED SPEAKER ON THE BENEFITS OF “ECCENTRIC” TRAINING IN STIMULATING A SYSTEMIC PHYSIOLOGICAL EFFECT.

In this episode of the ASAP Podcast, brought to you by SpecAthletic The Sports Flooring Professionals, Ed Cicale traveled to Philadelphia to visit the Mainline Health and Fitness Training Center in Byrn Mawr. Founded by the passionate strength trainer, Roger Schwab, Mainline Health and Fitness evolved from a small 1,200 square-foot facility to a whopping 35,000 square-foot behemoth. The conversation with Schwab uncovers the rich history behind the center's transformation and the unique approach towards strength training it offers.

Starting operations on Thanksgiving Day in 1976 as Mainline Nautilus, the gym was equipped with only nine machines. Inspired by his personal strength training journey, Schwab took the initiative to elevate his small fitness center. It wasn’t long before they expanded to include 120 Nautilus and Med-X machines, Nautilus medical testing machines, and a complete line of X-Force machines from Sweden, hailed by Roger Schwab for delivering the most effective workouts, brings a "wow" factor unseen in other fitness equipment due to its unique design for stimulating negative training.

Schwab elaborates on the benefits of X-Force machines, particularly for negative or eccentric training, citing how the technology has contributed significantly to the success of his fitness center over time. The remarkable physical transformations witnessed by clients, insists Schwab, are a testament to the efficacy of the X-Force equipment. This forward-thinking approach to fitness has not only garnered positive responses from patrons but has notably tripled business for Mainline Health and Fitness.

Wrapping up the episode, Cicale commends Schwab for his innovative and dedicated approach to fitness and strength training within the Mainline Health and Fitness Training Center. Tune in for an insightful look into one of the most incredible centers in the country and the inspiring story of its founder, Roger Schwab.

RIP Roger

ASAP Classic Podcast Roger Schwab

April 8, 2024
ASAP ‘CLASSIC’ Baseball Podcast with Matt Krause Director of the Professional Baseball Strength & Conditioning Coaches Society

former Reds S&C Coach Matt Krause

One of the main reasons that the ASAP~Athletic Strength And Power Podcast is sought out by top professional, collegiate and high school coaches and athletes is because of our vast connection to many of the most brilliant strength, conditioning and speed coaches in the USA. Our advisory board consists of many of the top professionals in the field.

In this ASAP ‘CLASSIC’ Podcast, we lean on the expertise of Matt Krause. He was the Director of Baseball Strength & Conditioning of the Cincinnati Reds for eleven seasons. Krause followed that by spending seven seasons as the New York Yankees’ Director of Baseball Strength Performance. Matt knows the special needs of the baseball player and that there is a fine line to training the player properly and training him to the point of over training. When you work with multi-million dollar athletes, future Hall of Famers and Major League Baseball All-Stars, there’s no room for error.

Today, he’s the Administrative Director of the Professional Baseball Strength & Conditioning Coaches Society. Join us today for an information-packed podcast on training for baseball players…. useful for players at any level

Join us today for an information-packed podcast on training for baseball players…. useful for players at any level.

January 30, 2024
ASAP Wrestling Podcast with OHHS Hall of Famer Greg Strochinsky

Wrestling…. Strictly Business!
x

For a Cincinnati, Ohio high school wrestler, to qualify for the Ohio High School Athletic Association’s State Wrestling Tournament is an arduous task at the very least. Attaining and maintaining a given body weight-class, wrestle-offs, intense practices, managing a disciplined approach to nutrition, continuing the in-season strength training and conditioning program goals, and of course….. lots of winning, especially in the district and regional tournaments that are along the way to Columbus, Ohio where the OHSAA State Wrestling Tournament is conducted at St. John Arena on the campus of Ohio State University.

And that’s the way it went for ASAP~Athletic Strength And Power Podcast guest Greg Strochinsky, a Cincinnati Oak Hills High School Hall of Fame wrestler who had the privilege to be coached by an Ohio High School wrestling coaching icon, Dick Roche. The coach, a stoic military veteran, was a strict disciplinarian who didn’t veer off course too much when it came to following and enforcing rules. He was the Woody Hayes of Oak Hills High School who despised losing and demanded that his wrestlers felt the same. Conversely, Strochinsky was the loose, fun loving student athlete who oozed self confidence 24/7. His self-given nickname was ”strictly business’, which he prominently displayed on his shoes, his pick-up truck, t-shirts, chains, etc. However, ‘Stroh’ shared the same desire for victory as did his coach. And, Coach Roche and Assistant OHHS Wrestling Coach Ken Hauck, a Championship Miami Redskin defensive lineman and former OHHS wrestler himself, knew that they had themselves a potential star in the making and didn’t alter the “strictly business” mojo.

Unlike a lot of today’s high school wrestlers, Strochinsky never stepped onto a wrestling mat until he was a seventh grader. In fact, it was by chance that his junior high school gym teacher, Randy Owen, announced and encouraged the lanky twelve year old to explore the sport at an after school practice session. It wasn’t long before the hook was set and Strochinsky was well on his way to becoming an Oak Hills High School wrestling star. Upon leaving junior high, he entered high school 10th grade, bringing his shiny winning record along in tow. Initially, Coach Roche wasn’t greeting him with hugs and adulation. But, he soon realized that he had someone who could become a serious competitor for his team as the two figures combined their passion for winning. ‘Stroh’ felt a bond to Roche and never wanted to disappoint the legendary coach. However, as an undefeated senior and state qualifier making the two hour drive to Columbus and walking into an arena packed with thousands of wrestling fans and supporters, Strochinsky met the sting of defeat against a well skilled, experienced state meet opponent in the semi-final match. And, not one to sulk or mope from the loss, he’d only felt the emotions of thinking that he’d let his coach down.

Coach Roche passed away at the age of 73.

Greg Strochinsky became instrumental in starting the

Dick Roche Memorial Scholarship

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October 21, 2023
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.

The 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.

This 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.

October 9, 2023
Basketball Strength Training Podcast with Xavier S&C Coach Andy Kettler

It took awhile to reconnect with Andy Kettler, mostly due to that good old pandemic. Closed doors and stop signs, red lights and masks. However, I was finally able to get a mutual date on the ASAP~Athletic Strength And Power calendar with the veteran strength, conditioning and sports performance coach! I have seen him on several occasions, including at the West Virginia Mountaineers where he worked his program for legendary basketball coach Bob Huggins. Not only in Morgantown, but I tracked him down in Indianapolis, Indiana for an ASAP 'Final Four' Podcast at the Lucas Oil Stadium. A few years following that mission, Coach Kettler found himself in Louisville, Kentucky as the strength coach for the Louisville Cardinals. An opportunity to work under Head Basketball Coach Sean Miller, got him packing to head up Interstate 71 North to Cincinnati and Xavier University as their Head Strength And Conditioning Coach for Men's Basketball.
The Xavier Strength and Conditioning Center has recently been refurbished and is the perfect size facility to train elite basketball players. Coach Kettler can even swing open their giant open air windows and if your a visitor to the facility, there's no question as to where the weight room is. Just follow the music, as you can almost see musical notes coming from those windows. Speaking of music, it's loud and if you happen to be an audiophile, you'll love the high quality-high fidelity sound emanating from the master sound system. Kettler likes it loud! He want the players to learn to communicate during loudness as if their in the raucous Xavier Cintas Center that's just down the hallway from the training center.
In the podcast, Coach Kettler and I discuss the strength training methodologies that he employs….how the program is configured, and why he trains his players to develop a mentality and a tenacity that encourages physical and mental toughness.
His program is not for the meek. When a player steps foot into the facility, he better be ready to get hit from all angles. This is about as far away from Planet Fitness as you can get! In fact, when I walked in and took notice of one of his guys, I assumed that Xavier University had re-instituted their football program. A few of the players in this group looked like decent size defensive backs so I decided it would be best not to challenge any of these guys in a game of H-O-R-S-E nor one-on-one, just in case things got a little salty.

Here's the ASAP Basketball Strength Training Podcast with Coach Andy Kettler, that will also soon make a debut in YouTube video form so coaches can see the training demeanor and with pics of the facility mixed in.

This podcast is brought to you by the following strength and conditioning businesses. They outfit the top training centers with great service and :
Spec Athletic: The Sports Flooring Professionals
Kevin Cassidy:

The Bill Jacobs Power Company
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Tim Bourke

September 22, 2023
ASAP at Youngstown State Football S&C Podcast and Video

Youngstown, Ohio

Youngstown State Football
Strength & Conditioning

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)

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

August 7, 2023