Athletic Strength And Power

Blog

  • Two-One-Four

    Untitled_13     Training Tip

    If you were to take a look around some fitness centers and gyms, you may notice some of the regulars who have developed a bad habit or two when it comes to working out…..or maybe  you have. If that’s the case, you may be in need of a little "Two-One-Four". It’s a way of regulating the way you perform your repetitions and it could spark some fresh gains on some of your lifts or exercises.

    It’s done by performing the first segment, or concentric phase of the lift, in 2 seconds. Then pause for at least one second. Lastly, lower the weight (the eccentric phase or NEGATIVE) back to the original starting point in 4 seconds…..one thousand-one….one thousand two….one thousand three…..one thousand four. Asap_stuff_7_17_06_012 That’s Troy Evans performing a set of the Dumbell Overhead Press.

    Keys to Two-One-Four

    • Eliminate Momentum….. You control the Weight
    • Accentuate the Negative…Exercise Physiologists discovered long ago that this is the way to hastening RESULTS.
    • Breathe Normally….Don’t Hold Your Breath

    Form is very important in strength training. This may be the way to re-ignite your results, ASAP!

  • Two-One-Four

    Untitled_13     Training Tip

    If you were to take a look around some fitness centers and gyms, you may notice some of the regulars who have developed a bad habit or two when it comes to working out…..or maybe  you have. If that’s the case, you may be in need of a little "Two-One-Four". It’s a way of regulating the way you perform your repetitions and it could spark some fresh gains on some of your lifts or exercises.

    It’s done by performing the first segment, or concentric phase of the lift, in 2 seconds. Then pause for at least one second. Lastly, lower the weight (the eccentric phase or NEGATIVE) back to the original starting point in 4 seconds…..one thousand-one….one thousand two….one thousand three…..one thousand four. Asap_stuff_7_17_06_012 That’s Troy Evans performing a set of the Dumbell Overhead Press.

    Keys to Two-One-Four

    • Eliminate Momentum….. You control the Weight
    • Accentuate the Negative…Exercise Physiologists discovered long ago that this is the way to hastening RESULTS.
    • Breathe Normally….Don’t Hold Your Breath

    Form is very important in strength training. This may be the way to re-ignite your results, ASAP!

  • Two-One-Four

    Untitled_13     Training Tip

    If you were to take a look around some fitness centers and gyms, you may notice some of the regulars who have developed a bad habit or two when it comes to working out…..or maybe  you have. If that’s the case, you may be in need of a little "Two-One-Four". It’s a way of regulating the way you perform your repetitions and it could spark some fresh gains on some of your lifts or exercises.

    It’s done by performing the first segment, or concentric phase of the lift, in 2 seconds. Then pause for at least one second. Lastly, lower the weight (the eccentric phase or NEGATIVE) back to the original starting point in 4 seconds…..one thousand-one….one thousand two….one thousand three…..one thousand four. Asap_stuff_7_17_06_012 That’s Troy Evans performing a set of the Dumbell Overhead Press.

    Keys to Two-One-Four

    • Eliminate Momentum….. You control the Weight
    • Accentuate the Negative…Exercise Physiologists discovered long ago that this is the way to hastening RESULTS.
    • Breathe Normally….Don’t Hold Your Breath

    Form is very important in strength training. This may be the way to re-ignite your results, ASAP!

  • Two-One-Four

    Untitled_13     Training Tip

    If you were to take a look around some fitness centers and gyms, you may notice some of the regulars who have developed a bad habit or two when it comes to working out…..or maybe  you have. If that’s the case, you may be in need of a little "Two-One-Four". It’s a way of regulating the way you perform your repetitions and it could spark some fresh gains on some of your lifts or exercises.

    It’s done by performing the first segment, or concentric phase of the lift, in 2 seconds. Then pause for at least one second. Lastly, lower the weight (the eccentric phase or NEGATIVE) back to the original starting point in 4 seconds…..one thousand-one….one thousand two….one thousand three…..one thousand four. Asap_stuff_7_17_06_012 That’s Troy Evans performing a set of the Dumbell Overhead Press.

    Keys to Two-One-Four

    • Eliminate Momentum….. You control the Weight
    • Accentuate the Negative…Exercise Physiologists discovered long ago that this is the way to hastening RESULTS.
    • Breathe Normally….Don’t Hold Your Breath

    Form is very important in strength training. This may be the way to re-ignite your results, ASAP!

  • The Forty Yard Dash

    Asap_stuff_7_17_06_006_1    Untitled_15

    It’s a straight run….no shuttle….no cuts…no angle. Rarely in a game of football does any player run 40 straight yards. In fact, if a receiver runs a straight 40 yard pattern, the quarterback is usually about to get sacked. Yet, the 40 yard dash holds a lot of weight in college recruiting and professional football’s draft status. It’s a major test. the difference between a 4.4 and a 4.6 could mean millions of dollars to a professional player. A few tenths of a second can be the difference between a scholarship at Ohio State….and Weber State. Click here for a link to some NFL combine stats of this year’s OSU Buckeyes at the combine. For example, A.J. Hawk ran a 4.49 …..Donte Whitner ran a 4.3 and his draft status skyrocketed and so will his wallet!

    Deion Sanders is supposedly the NFL record holder in the 40. Sanders registered a 4.29. Joey Galloway and Micheal Vick had similar times. On the other hand, Emmitt smith ran a 4.7 at his combine. And that’s considered quite slow….. his draft status tumbled. Funny though, he set the All-Time Rushing record in the National Football League and starred in three Super Bowls. Go figure.

    Asap_stuff_7_17_06_019_1

    To improve your forty time you’ve got to practice them and practice them. At the Workout @Covington, the ASAP Staff knows how to coach athletes to get better at this event. Troy High School Assistant Coach Mick Roberts had many of his players from Troy High School (Troy, Ohio) make the over 1 hour drive to Covington, Kentucky in the winter to work on their speed development on the indoor Field Turf.

    OK…. time to get to work!

  • The Forty Yard Dash

    Asap_stuff_7_17_06_006_1    Untitled_15

    It’s a straight run….no shuttle….no cuts…no angle. Rarely in a game of football does any player run 40 straight yards. In fact, if a receiver runs a straight 40 yard pattern, the quarterback is usually about to get sacked. Yet, the 40 yard dash holds a lot of weight in college recruiting and professional football’s draft status. It’s a major test. the difference between a 4.4 and a 4.6 could mean millions of dollars to a professional player. A few tenths of a second can be the difference between a scholarship at Ohio State….and Weber State. Click here for a link to some NFL combine stats of this year’s OSU Buckeyes at the combine. For example, A.J. Hawk ran a 4.49 …..Donte Whitner ran a 4.3 and his draft status skyrocketed and so will his wallet!

    Deion Sanders is supposedly the NFL record holder in the 40. Sanders registered a 4.29. Joey Galloway and Micheal Vick had similar times. On the other hand, Emmitt smith ran a 4.7 at his combine. And that’s considered quite slow….. his draft status tumbled. Funny though, he set the All-Time Rushing record in the National Football League and starred in three Super Bowls. Go figure.

    Asap_stuff_7_17_06_019_1

    To improve your forty time you’ve got to practice them and practice them. At the Workout @Covington, the ASAP Staff knows how to coach athletes to get better at this event. Troy High School Assistant Coach Mick Roberts had many of his players from Troy High School (Troy, Ohio) make the over 1 hour drive to Covington, Kentucky in the winter to work on their speed development on the indoor Field Turf.

    OK…. time to get to work!

  • The Forty Yard Dash

    Asap_stuff_7_17_06_006_1    Untitled_15

    It’s a straight run….no shuttle….no cuts…no angle. Rarely in a game of football does any player run 40 straight yards. In fact, if a receiver runs a straight 40 yard pattern, the quarterback is usually about to get sacked. Yet, the 40 yard dash holds a lot of weight in college recruiting and professional football’s draft status. It’s a major test. the difference between a 4.4 and a 4.6 could mean millions of dollars to a professional player. A few tenths of a second can be the difference between a scholarship at Ohio State….and Weber State. Click here for a link to some NFL combine stats of this year’s OSU Buckeyes at the combine. For example, A.J. Hawk ran a 4.49 …..Donte Whitner ran a 4.3 and his draft status skyrocketed and so will his wallet!

    Deion Sanders is supposedly the NFL record holder in the 40. Sanders registered a 4.29. Joey Galloway and Micheal Vick had similar times. On the other hand, Emmitt smith ran a 4.7 at his combine. And that’s considered quite slow….. his draft status tumbled. Funny though, he set the All-Time Rushing record in the National Football League and starred in three Super Bowls. Go figure.

    Asap_stuff_7_17_06_019_1

    To improve your forty time you’ve got to practice them and practice them. At the Workout @Covington, the ASAP Staff knows how to coach athletes to get better at this event. Troy High School Assistant Coach Mick Roberts had many of his players from Troy High School (Troy, Ohio) make the over 1 hour drive to Covington, Kentucky in the winter to work on their speed development on the indoor Field Turf.

    OK…. time to get to work!

  • The Forty Yard Dash

    Asap_stuff_7_17_06_006_1    Untitled_15

    It’s a straight run….no shuttle….no cuts…no angle. Rarely in a game of football does any player run 40 straight yards. In fact, if a receiver runs a straight 40 yard pattern, the quarterback is usually about to get sacked. Yet, the 40 yard dash holds a lot of weight in college recruiting and professional football’s draft status. It’s a major test. the difference between a 4.4 and a 4.6 could mean millions of dollars to a professional player. A few tenths of a second can be the difference between a scholarship at Ohio State….and Weber State. Click here for a link to some NFL combine stats of this year’s OSU Buckeyes at the combine. For example, A.J. Hawk ran a 4.49 …..Donte Whitner ran a 4.3 and his draft status skyrocketed and so will his wallet!

    Deion Sanders is supposedly the NFL record holder in the 40. Sanders registered a 4.29. Joey Galloway and Micheal Vick had similar times. On the other hand, Emmitt smith ran a 4.7 at his combine. And that’s considered quite slow….. his draft status tumbled. Funny though, he set the All-Time Rushing record in the National Football League and starred in three Super Bowls. Go figure.

    Asap_stuff_7_17_06_019_1

    To improve your forty time you’ve got to practice them and practice them. At the Workout @Covington, the ASAP Staff knows how to coach athletes to get better at this event. Troy High School Assistant Coach Mick Roberts had many of his players from Troy High School (Troy, Ohio) make the over 1 hour drive to Covington, Kentucky in the winter to work on their speed development on the indoor Field Turf.

    OK…. time to get to work!

  • Sports Conditioning

    Summer_2006_training_006_1 GassersUntitled_10

    We recently conducted one of our Saturday morning training sessions. These sessions are usually sprinkled with a blend of professional (NFL), College (Ohio State, Purdue, Boston College, Ball State, etc) and High School athletes. Many of these athletes, both men and women, are elite and in exceptional physical condition. And furthermore, they are presently on a strength training and conditioning program that’s under the guidance of Ted Lambrinides PhD, Director of The Workout@Covington, just across the river from Cincinnati, Ohio in the shadows of Paul Brown Stadium.

    The  training sessions always begin with a Dynamic Warm-up. This would include many or all of the following exercises:

    July_15_covcath_011

  • Half Speed 50yd jogs
  • Back Pedals  4x10yds
  • Three step walking Lunge w/twist  1x 15yds and return
  • 3 step Squat grab back of ankles…repeat ….1x 15 yds and return
  • walking side lunge
  • walk 3 steps: hands to turf: alternate legs back as high as possible

    Then, we progress to the real deal…. the heart of the workout. The Interval Training Segment. Don’t eat very much at all prior to attending these sessions and bring plenty of chilled sports drinks!!

    Click the thumbnail for a larger view of the photo:

    Pictures_from_summer_2005_125_1

    The Workout

    Here’s a sample of one of the Saturday morning sessions at CovCath Football Stadium in Covington, Kentucky. The training sessions are best done on a lined football field and we prefer running on Field Turf, which is a very nice surface and easy on the knees and other joints.

    • The training sessions have been designed to utilize the latest advances of exercise physiology….. and if performed regularly, can propel athletes to the next level.

    On this particular training session we used what’s known as Gassers. A "Gasser" is performed by starting on the sideline, sprinting across the field and touching the opposite sideline with your foot…then returning to the original sideline, touch that line with your foot and then repeat. One Gasser is equal to approximately 213yds of building speed and then decelerating. A Half Gasser is a sprint across the field and then back.

  • 6x full gassers    (1280yds)

    9x half gassers     (960yds)

    10x 10yd backward runs   (100yds)

    shuffles

    carioca

    lunges

    flexibility

    agility ladder

    3x 200 yd shuttles  (down the field and back) 60 secs till next shuttle starts (600yds)

    mirror drills…+ 60sec squat

    That’s all!!! Time to go home…. serious rest may include a nice nap to help the recovery….keep in mind that REST is part of the training equation.

  • Sports Conditioning

    Summer_2006_training_006_1 GassersUntitled_10

    We recently conducted one of our Saturday morning training sessions. These sessions are usually sprinkled with a blend of professional (NFL), College (Ohio State, Purdue, Boston College, Ball State, etc) and High School athletes. Many of these athletes, both men and women, are elite and in exceptional physical condition. And furthermore, they are presently on a strength training and conditioning program that’s under the guidance of Ted Lambrinides PhD, Director of The Workout@Covington, just across the river from Cincinnati, Ohio in the shadows of Paul Brown Stadium.

    The  training sessions always begin with a Dynamic Warm-up. This would include many or all of the following exercises:

    July_15_covcath_011

  • Half Speed 50yd jogs
  • Back Pedals  4x10yds
  • Three step walking Lunge w/twist  1x 15yds and return
  • 3 step Squat grab back of ankles…repeat ….1x 15 yds and return
  • walking side lunge
  • walk 3 steps: hands to turf: alternate legs back as high as possible

    Then, we progress to the real deal…. the heart of the workout. The Interval Training Segment. Don’t eat very much at all prior to attending these sessions and bring plenty of chilled sports drinks!!

    Click the thumbnail for a larger view of the photo:

    Pictures_from_summer_2005_125_1

    The Workout

    Here’s a sample of one of the Saturday morning sessions at CovCath Football Stadium in Covington, Kentucky. The training sessions are best done on a lined football field and we prefer running on Field Turf, which is a very nice surface and easy on the knees and other joints.

    • The training sessions have been designed to utilize the latest advances of exercise physiology….. and if performed regularly, can propel athletes to the next level.

    On this particular training session we used what’s known as Gassers. A "Gasser" is performed by starting on the sideline, sprinting across the field and touching the opposite sideline with your foot…then returning to the original sideline, touch that line with your foot and then repeat. One Gasser is equal to approximately 213yds of building speed and then decelerating. A Half Gasser is a sprint across the field and then back.

  • 6x full gassers    (1280yds)

    9x half gassers     (960yds)

    10x 10yd backward runs   (100yds)

    shuffles

    carioca

    lunges

    flexibility

    agility ladder

    3x 200 yd shuttles  (down the field and back) 60 secs till next shuttle starts (600yds)

    mirror drills…+ 60sec squat

    That’s all!!! Time to go home…. serious rest may include a nice nap to help the recovery….keep in mind that REST is part of the training equation.