Athletic Strength And Power

Blog

  • 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.

  • Rocky Boiman

    Untitled_9 

    Rocky’s a Steeler!11/24/2009

    Steelers

    ASAP Feature Athlete: Rocky Boiman

    Click here for ASAP’s Best wishes for the SuperBowl Bound Rocky Boiman

    Asap_stuff_7_17_06_001 

    Pictures_from_summer_2005_113

    Rocky_boiman-wide_full_RGB

  • Rocky Boiman

    Untitled_9 

    Rocky’s a Steeler!11/24/2009

    Steelers

    ASAP Feature Athlete: Rocky Boiman

    Click here for ASAP’s Best wishes for the SuperBowl Bound Rocky Boiman

    Asap_stuff_7_17_06_001 

    Pictures_from_summer_2005_113

    Rocky_boiman-wide_full_RGB

  • Rocky Boiman

    Untitled_9 

    Rocky’s a Steeler!11/24/2009

    Steelers

    ASAP Feature Athlete: Rocky Boiman

    Click here for ASAP’s Best wishes for the SuperBowl Bound Rocky Boiman

    Asap_stuff_7_17_06_001 

    Pictures_from_summer_2005_113

    Rocky_boiman-wide_full_RGB

  • Rocky Boiman

    Untitled_9 

    Rocky’s a Steeler!11/24/2009

    Steelers

    ASAP Feature Athlete: Rocky Boiman

    Click here for ASAP’s Best wishes for the SuperBowl Bound Rocky Boiman

    Asap_stuff_7_17_06_001 

    Pictures_from_summer_2005_113

    Rocky_boiman-wide_full_RGB

  • Upper Body Ergometer

    Untitled_6 A great way to enhance your cardiovascular training would be to incorporate the use of an Upper-Body Ergometer (U.B.E.). Uscifit_1 This device allows one to perform a rhythmic exercise that’s performed by the upper body only. The U.B.E. is very useful in maintaining an aerobic training program when one has a lower body injury. Furthermore, it enhances upper body strength and endurance….. essential to many athletic endeavors. So, even without an injury, it’s a great, albeit difficult training tool. At ASAP and The Workout@Covington our knowledgeable staff can take athletes to another level by using this advanced training method. In fact, ask Ted Lambrinides about the "6 Minute U.B.E. Test"…..it’s a challenge!

    Checkout this video of ASAP Staff member Doug Monaghan, a former Univ. of Cincinnati Bearcat Football playerCincinnati_doug_monaghan_sm_1  (SS pictured making tackle) demonstrating the U.B.E. Click here for the UBE VIDEO. (some systems may take 60 or more seconds to load)

  • Upper Body Ergometer

    Untitled_6 A great way to enhance your cardiovascular training would be to incorporate the use of an Upper-Body Ergometer (U.B.E.). Uscifit_1 This device allows one to perform a rhythmic exercise that’s performed by the upper body only. The U.B.E. is very useful in maintaining an aerobic training program when one has a lower body injury. Furthermore, it enhances upper body strength and endurance….. essential to many athletic endeavors. So, even without an injury, it’s a great, albeit difficult training tool. At ASAP and The Workout@Covington our knowledgeable staff can take athletes to another level by using this advanced training method. In fact, ask Ted Lambrinides about the "6 Minute U.B.E. Test"…..it’s a challenge!

    Checkout this video of ASAP Staff member Doug Monaghan, a former Univ. of Cincinnati Bearcat Football playerCincinnati_doug_monaghan_sm_1  (SS pictured making tackle) demonstrating the U.B.E. Click here for the UBE VIDEO. (some systems may take 60 or more seconds to load)

  • Upper Body Ergometer

    Untitled_6 A great way to enhance your cardiovascular training would be to incorporate the use of an Upper-Body Ergometer (U.B.E.). Uscifit_1 This device allows one to perform a rhythmic exercise that’s performed by the upper body only. The U.B.E. is very useful in maintaining an aerobic training program when one has a lower body injury. Furthermore, it enhances upper body strength and endurance….. essential to many athletic endeavors. So, even without an injury, it’s a great, albeit difficult training tool. At ASAP and The Workout@Covington our knowledgeable staff can take athletes to another level by using this advanced training method. In fact, ask Ted Lambrinides about the "6 Minute U.B.E. Test"…..it’s a challenge!

    Checkout this video of ASAP Staff member Doug Monaghan, a former Univ. of Cincinnati Bearcat Football playerCincinnati_doug_monaghan_sm_1  (SS pictured making tackle) demonstrating the U.B.E. Click here for the UBE VIDEO. (some systems may take 60 or more seconds to load)

  • Upper Body Ergometer

    Untitled_6 A great way to enhance your cardiovascular training would be to incorporate the use of an Upper-Body Ergometer (U.B.E.). Uscifit_1 This device allows one to perform a rhythmic exercise that’s performed by the upper body only. The U.B.E. is very useful in maintaining an aerobic training program when one has a lower body injury. Furthermore, it enhances upper body strength and endurance….. essential to many athletic endeavors. So, even without an injury, it’s a great, albeit difficult training tool. At ASAP and The Workout@Covington our knowledgeable staff can take athletes to another level by using this advanced training method. In fact, ask Ted Lambrinides about the "6 Minute U.B.E. Test"…..it’s a challenge!

    Checkout this video of ASAP Staff member Doug Monaghan, a former Univ. of Cincinnati Bearcat Football playerCincinnati_doug_monaghan_sm_1  (SS pictured making tackle) demonstrating the U.B.E. Click here for the UBE VIDEO. (some systems may take 60 or more seconds to load)