Falcons Train

 In round 1 of “Who’s Training Is Better” the NFL round table we examined 2 unknowns of the NFL in Kansas City Chiefs OL Andy Alleman and Atlanta Falcons RB (2009) Veron Haynes. Even though you only saw a glimse of there training it was easy to see the modality of the battling ropes were far more efficient than the body building regimen Buddy Primm put Veron Davis through.

That was probably an easy decision to make.  I”m now going to make it a little tougher for you guys and this one will really stir up some controversy especially since one of the hard working individuals comes from a mentor of mine as well as one of the most respected hard working coaches in the country in Joe Defranco.  So without any more hesitation let the voting and commenting begin!!!!

**Please remember that this is only a glimpse of there daily training regimen**

Washington Redskins DL Brian Orakpo

Houston Texans LB Brian Cusing

Which one trains the best?  YOU DECIDE! 

The winner will moves ahead into my athlete strength training bracket to face off other athletes from other professional sports!

Round 1 winner: Kansas City Chiefs OL Andy Alleman

Don’t forget to COMMENT!!

-Travis

 

Who's Training Is Best

 **Please keep in mind that this is only a glimpse into each athlete’s training regimen.

Kansas City Chiefs OL Andy Alleman

Atlanta Falcons RB (2009) Verron Haynes

Which one trains the best?  YOU DECIDE! 

The winner will moves ahead into my athlete strength training bracket to face off other athletes from other professional sports!

I’ll give you guys first stab at it, then I’ll throw my two sense in.  Can you guess where my vote is headed? 

Let’s just say it’s not NICE!!

- Travis Self, NCSF -

Louie Simmons, Travis, & Richard

As mentioned in Part 1 of this little series, I began to inform you of our trip to Ohio and our stops off at Denison University, Westside Barbell, and EliteFTS (car trouble kept that from happening

Well, here is part 2 of that great, amazing and tiring trip!!  (to keep it short and sweet, I’m going to be posting more pics than text.  Let’s just say that this post caters to the visual and not the reader)

We first arrived at Westside on very little sleep as our car had broken down in the later part of the evening the day before.  Upon finding a tow truck and a rental car 2 hours away, eating a healthy dinner at a cracker barrel and then proceeding to drive 2 hours north of where we were……uh yeah we were tired.  I remember calling Mindy and letting her know the car broke down and what we should do.  She then began to say “I don’t think we’ll be able to take you to Westside.”  Let’s just say that I diplomatically interrupted and solved all of that.

To inform some of our readers on who or what Westside Barbell is and how important and intense that atmosphere is let me sum it up by saying that Louie Simmons is to the sport, art, and science of training as Moses was to his people leading to the promise land!!

Westside Barbell Squat Training

 As we drove up so too were other lifters.  Now, let me go ahead and get this out, we knew that there was no way in hell we could lift with the group that was training that day.  However, what we did expect was too learn a ton from watching them, asking Louie as many questions as we could in hopes of grasping just how to properly develop healthy and strong athletes.  So without further delay here are the pictures that I was referring too.  ( I apologize for no video, I thought I packed it, lost it so I thought, only to discover it was in my other bag the whole time)

PICTURES ARE WORTH A THOUSAND WORDS

Westside Barbell and Richard

Needs no introduction

Louie's Commandments

Westside Barbell Meet/Record Holders-Mindy Speed Deadlift at Westside Barbell

Louie and Myself talk Programming

Want to see more pictures from our trip and all that went on?  Friend us on Facebook as well as “Like” us on our Fan Page 

Many more trips and exciting adventures are planned this year so watch out!!

Thanks for reading

-Travis

P.S. ATTENTION ALL PARENTS, I’m cooking up something special just for you regarding on how to properly develop your student athlete to get the most out of there strength and speed program!!

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Denison University Weight Room-Speed Squats at Westside Barbell

The purpose of this visit was to better educate myself and staff on the various methods for improving athletic performance and recovery through strength training, speed training, incoming athlete assessment, programming, and coaching cues from some of the most established strength and conditioning coaches in the country not too mention the strongest gym in country with multiple world record holders in every weight class in Westside Barbell.

Westside Barbell Record Board

My first training session of the trip began at Denison with head of strength and conditioning coach Mark Watts and some of his graduate interns. Mark right away made me feel at ease and introduced me to the head football coach Jack Hatum.  From there we preceded to chat for a moment about how it is that I got started in this business and what my goals and strategies are when it comes to training and preparing athletes.  He then took me down into the weight room and right away the smell of the iron and sweaty floors hit home to me, not mention the array of toys used to make Denison a powerhouse on the athletic battlefield.  We didn’t bullshit around when it came time to train, we all got out the foam rollers and prepared our muscles for the thrashing they were about to take.  We then went through a quick dynamic and mobility circuit to better prepare our CNS and loosen my ass up after being in a car almost 12 hours. We then preceded to go out to the student gym and take part in a tire flip/jump circuit for fastest time.  I love competition and was pretty excited and nervous as it’s been some time for me lifting tires.  Take a peep at this video to see just how this little speed/strength circuit went down.

I will preface this by saying that everyone there outweighed my by a minimum of 20 lbs with the max being almost 100 lbs!!

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Upon completing this strongman style training circuit, Kevin and his partner began to get ready for there Max Effort Bench press with assistance work while Andrew, Coach Mark, and myself were hitting log clean and presses until we hit our 1 RM.  The lifting got real intense although we had some moments of chatting about technique and how to incorporate different means of strength training and meet the demands of parents, coaches, and athletes.  Take a look at some of the photos of our log clean and press training.  I will mention that I hit a PR with 165 lbs for one.  Almost double my body weight.  Not too bad for a guy whose had 3 rotator surgeries!!

Log Clean & Press

Strength Training

Notice the water filled kegs, sleds, prowlers, and plyo boxes in the back!! 

Sorry to Andrew and Kevin for not having your pics up and posted as they came out a little blurry….my bad

After our log clean and press liftoff Mark realized that he can’t hang with the young studs anymore….J/K Mark.  We followed up our overhead work with some assistance work for the tri’s, delts, and upper back and performed those in circuit fashion keeping our heart rate up and getting some extra GPP in. 

Upon completing our testosterone driven lifting session we got cleaned up and headed down to the cafe’ hot spot pizzaria and there the weight lifting giants watched me down a whole cheese pizza by myself……pizza is my favorite food.  At the pizza shop we talked football strategies, best way to get recruited, what it is that coaches and schools look for in a student athlete and not to mention how important it is to be FREAKEN STRONG for any athlete upon reaching the college level.

Travis' Muscle Building Food

It was almost time for me to be getting back as I had to travel 2 1/2 hours south to pick up Richard and Mindy and then drive 1 1/2 more hours back up north to get to hotel and get ready for Westside Barbell.  The fun has just begun!!!!!!!!!!!!!!

I want to say thanks again to Coach Mark and Coach Hatum for allowing me to fit into there busy schedules as football camp is near and they are very busy.  I appreciate there time and the free lunch and look forward to many more trips in the near future.

To see more great photos and videos of Part 1 of this trip and to stay in the loop for Part 2 make sure that you subscribe to our YOUTUBE PAGE and friend us up on FACEBOOK!!!

-T-

P.S. Stay tuned in for part 2 as well as our upcoming and much anticipated “secrets of speed training”

Other FREE Training Articles you may like:

-About Us

-Strength & Speed Articles

-Media

No one can be upset at the fact that we all want results in the quickest fashion.  Let me ask you a question that was asked to me by the legend of strength training Louie Simmons of Westside Barbell.  He asked me, “how tall is a pyramid?’  The answer is simple if you think about it, the answer is a pyramid is only as tall as its base.  It’s that simple.  Bodyweight training is very valuable and important in developing an adolecent athlete, an intermediate athlete, and even your elite athletes as it serves many valuable purposes.

Purposes of Bodyweight Training

Let’s look at a few of these purposes and how and why they pertain to EVERYONE:

1. Tech and improve movement mechanics-the body recognizes movement not isolation so get off your machines and become effiecient with your body.
2. Develop relative strength-so many times I’ve seen guys bench 300lbs and can’t do a single full range pull up.  Thats awful and truth be told tells me that you’re not really that strong.
3. Improve GPP-Bodyweight Training is a great way to train anywhere and do so in a manner that improves General Physical Prepardness helping you “get in shape to train” not “train to get in shape.”
4. Helping your body composition-Believe it or not, it’s a great way to help you reduce bodyfat which will help you become faster and more explosive athlete.
5. Improve posture and joint integrity- As athletes it’s very important to make sure that your body is properly aligned and moving through a full range of motion.
6. Rehabilitation-Those of us coming off of an injury need to re-establish the movement patterns, ROM, and strength in order to get back under the bar and on to the playing field.
7. Recovery-As athletes and gym warriors we take our training to the extreme and sometimes we need a little break as our CNS is a little overworked.  Bodyweigth training is a great way to get in a workout, get results, and allow your body what we like to call “active rest.”

Bodyweight Progressions-A Guide To Getting Under The Bar

I’ve had many people call me, email me, and ask me in person to show some of the different ways you may progress from bodyweight movments to training under the bar.  I recently had an opportunity to travel up to Denison University in Ohio and visit with there head Strength and Conditioning Coach Mark Watts.  Mark and I had alot of the same philosophies as well as struggles when it comes to developing athletes.  I told him how I like to use bodyweight to develop kids but unfortunatly some of these kids who need the most work are gone in 3 weeks or so and instead of sticking to my principles I put them under the bar and try to speed things up a bit.  He understands that pressure and recently posted a great video on how take incoming athletes into your program and progress them with there bodyweight to a point where they can squat efficiently and develop strength.  I’ve been meaning to do this but the business of the gym has kept me so busy that I’ve had very little time so I appreciate Mark and his athlete for lending me this video.

Strength & Conditioning Coach Mark Watts of Denison University

Final Thoughts

To recap on bodyweight training and it’s importance for progression, It is very important for proper development.  There are some athletes who are very natural and can get into the required positions rather quickly while others need some work constantly.  Remember, by the time we see young athletes, they’ve got 13-18 years of IMPROPER movement and CNS wiring that cannot be fixed overnight that’s why any good coach and gym encourage “program(s) as it develops proper movement, strength, flexibility, speed, agility, safety, etc.  For the parents who want there kids faster or want additional training on speed, let me say that until they can manage there own weight under control and efficiently eveytime all the time there is no need for moving faster and continually re-enforcing bad habits.  In the mean time check out “Strength Training Is Speed Training.”

Post Comments

What movements do you have that need improving?

How can I help you do so?

What are you going to do about them?

Check your ego at the door and start from the ground up-as kids we don’t automatically go to 12th grade we start in pre-K.  It develops us…Pretty simple!!

Article Goal(s)

It is my passion for learning and educating others on the importance of strength training that makes me want to share all I can with you.  I’m not re-inventing the wheel but trying to shed some light in my own way on these very important topics.  It is my goal to establish not just a family amogst my gym but a strength training family world wide so that you may post and share your triumphs and struggles with me as I will do the same as we try to reach our common goal of becoming better athletes!!  Besides, it’s alot more fun to do that way.

Your Job!!

Please share this site and article with as many as you can.  My goal of 25 comments on each article is will take your help.  Post them up and share!  Thanks very much for interacting with us and making  FITT Warehouse Training Systems a success!

- Travis Self

One more thing!!!  I am OBESSED with reaching my goal of 1,000 YouTube subscribers by the end of the year!  We recently just added 22 subscribers last month!!! Pretty good but I want more!

Subscribe to: FITT Warehouse Youtube

Strength, Speed, Agility In Season

How many of you train during your off-season in preparation for your sports season only to completely ignore your strength, speed, and agility training in-season?

Let me give you an example.  Let’s say that you have a female soccer player or male football player and they’ve each progressed positively in the box squat with a weight of 150 pounds for her and 300 pounds for him prior to taking the field before there competitive season.  If neither one of them lift a single weight during there season, she’ll be squatting 100 lbs and he’ll be squatting 240 pounds by early November.  This is when these athletes need to be there strongest and most explosive.  In retrospect, with the proper in-season program each athlete could not only maintain what they’ve worked so hard for but actually increase the pound ages of the lifts during the season getting strong(er).  This is not my opinion but rather feedback I’ve had with the athletes who stayed the course with me and followed my strength, speed, and agility in-season program.

Not convinced yet, a weight training study published in the highly prestigious “Medicine and Science in Sports and Exercise” reported that subjects (athletes) could not only retain there strength levels for up to 15 weeks but actually increase it with a reduced volume of work (total work performed) by two-thirds (2/3).  That’s amazing and a fact worth taking too.  Here’s the catch and any good strength coach should always enforce this.  The intensity or the heaviest total weight (max effort method) had to be high and intense in order to achieve those results.  Let’s say that you’re not an “anaerobic” athlete but an “aerobic” athlete such as cross country runner.  The same holds true for you guys that you can retain and/or improve your conditioning levels with short but hard and intense bouts of work keeping it to under 40 minutes.

In-Season Strength, Speed, Agility Training

In today’s sports, strength coaches are faced with a much more difficult task than say 40 years ago.  There are more sports to play in schools, rec teams, travel teams, tournament teams, etc.  It almost seems as if the youth athlete is constantly “In-Season” to begin with.  That’s why its so important to be consistent and abide by the program your strength coach or trainer is planning for you.  In addition, the athlete(s) or teams that train year round will be not only physically tough but more mentally tough and come playoff, tournament, or team tryouts what’s better? strong at the beginning or strong to the finish?  I shouldn’t need to help you answer that!!  Here are some guidelines I recommend when developing and using an “In-Season” program.

• Train at least 1x no more than 2x’s per week-During the sports season training 1x/wk is the minimum with 2x’s being the preferred route.  Three training sessions per week is too taxing on the body.  Exercise selection, game duration, season duration, as well as other factors need to be thought of when selecting your training exercises.  For an example, my football players lift on Saturday mornings and we’ll do some type of squat movement followed by some accessory lifts for the upper body, and regeneration techniques.
• Train in the morning-I know that schedules, game times, and transportation can be tough but if possible try to train in early mornings to enhance your recovery and nutrients.  I also find that athletes who make the sacrifice to wake one hour earlier are more committed to the actual training program as it’s harder to train after or right before a practice and maintain your school responsibilities.
• Keep it short and Intense-This is the one area where more is definitely not better.  The objective of your training is to get stronger as the season goes.  You cannot afford to spend 1 1/2 hours in the weight room, practice, and maintain a social life.  Keep your workouts between 30 NO MORE than 40 minutes!!
• Focus on the big lifts-In order for your workouts to be intense and beneficial you need to do exercises that offer the most bang for your buck.  Joe Defranco refers to this as “Gym Economy.” Now is not the time to do concentration curls and lateral raises.  You’ll need to focus on some type of squat variation (I prefer the box squat), Horizontal Press, Dead lift, and maybe-MAYBE the power clean but that’s for another article.
• Perform only 3 working sets-This can have a few exception to the rules.  This will depend on how strong you are but for most if not all 3 “working sets” is enough. A great program that not only works but is simple enough for anyone to follow is Jim Wendler’s 5/3/1 strength program.  Week 1: 3×5 / Week 2: 3×3 / Week 3: 5-3-1 (set new PR) / Week 4: De-Load

Exceptions To The Rule(s)

Like any other rule(s) there’s always an exception.  The most obvious is in-season lifting exception is the high school football player who is under great physical and mental stress performing two-a-day practices in the heat.  Hydration and Regeneration would be my focus here during those intense weeks.  Another consideration would be the freshman player who only plays on special teams or the girl who only takes penalty kicks.  They can attack the weight room and should with a fierceness so that when there time comes they are ready to Train, Play, Dominate.  There’s also the red-shirt freshman collegiate athlete who has little opportunity to play so they can attack the weight room as well.

With a well defined “Strength, Speed, and Agility In-Season program athletes will perform better, reduce injury, and coaches and parents can rest assured that they’re performing at the highest level possible.  With FITT Warehouse’s Strength, Speed, and Agility In-Season Program and our commitment to year round success we will help you TRAIN. PLAY. DOMINATE your opponents!!

Remember to check out my youtube channel for more FREE training!!!!

REMEMBER TO COMMENT!!!

The Jump

It doesn’t matter what sport you play or what position you’re in, Explosiveness is required by all sports to excel especially at a high level.  How does one go about getting this explosiveness?  You must train that way.  Have you ever heard, “You are what you train to be?”  If you haven’t, don’t say I didn’t warn ya. 

Many coaches especially in the high school arena teach and believe that the olympic lifts are the only way to achieve explosiveness in the weight room.  While I do agree that the olympic lifts are great for teaching explosivness they are extremely time consuming to teach and most young athletes you’ll come into contact with can’t even perform a good push up so why the hell are they trying to “triple extend” a shit ton of weight?

I like simple, especially when it comes to training.  Tires can be found anywhere and there are numerous parks and football fields to take advantage of and that is all you’ll need to do this “Explosive Training For Athletes.”

The Workout:

Dynamic Warmup: 7-10

Hill Sprint

Tire Throw over Goal Post x 3-5

Sprint 40 yds

Flip Tire x 3-5

Sprint 40 yds

Walk across field for recovery

Repeat on other side

GET EXPLOSIVE!!!!!!!!!

Remember!! Don’t forget to comment!!

TRAIN. PLAY. DOMINATE.

Ask yourself this.  What are the qualities that a football player needs……….?  I’ll help you with this one.

• Strength
• Speed
• SAQ (Speed, Agility, Quickness)
• Explosive Power
• Full Range of Movement or Movement Efficiency
• Dynamic Flexibility
• Muscle Gain (for some)
• Fat Loss (for some)
• Conditioning
• Mental Toughness
• Team before “I” mentality

1. Learn about strength training - Many football coaches ARE NOT STRENGTH COACHES.  That’s right they are football coaches and anything they stress in the weight room is usually from their day and not appropriate for developing proper movement, strength, flexibility,etc.  However, should that be you and your situation then you better pay close attention to this site and educate yourself on what you’ll need in the weight room to make you a stronger, faster, more explosive athlete!!  Keep checking this site for more info on how to get better.
2. GPP - General Physical Preparedness is a must for any sport but especially football.  You should be in shape to train, not train to get in shape.  Jump rope, body weight movements, and med balls, and sleds make for a great way to get an athlete ready to train as well as lay the ground work for proper movement for the exercises to come.
3. Foam Roll - Begin every session with 5-8 minutes of foam rolling.  Think of foam rolling as a more convenient massage therapist on site to help release any muscle tension you may have and to better prep your muscles for setting PR’s in the Gym.
4. Dynamic Mobility - Following your foam roll session, next move into a dynamic mobility warm up specific to the movements that you will be doing in the gym and/or on the field.  This warm up session should not take away from your strength, it should be just enough to break a light sweat and get your CNS stimulated for your training session, 10 minutes tops.
5. Focus on Technique first - then progress to external weight i.e. bars, db’s, etc.  Too many of you freshman and sophmores will be in the weight room and the seniors will be grunting and throwing around some (not alot) but some weight and you’ll want to jump right in and prove your worth.  I admire the enthusiasm but take the time to learn proper technique and I promise you that you will be on your way to faster gains both in the weight room and on the field.
6. Compound Lifts - Once you’ve mastered technique, turn your focus to compound lifts or exercises that provide you the most bang for your buck.  Joe Defranco refers to this as “gym economy.”  With all the practices, running, and lifting, you won’t have alot of time so hit the big lifts if nothing else at all.
7. Unilateral Movement-Here at FITT we have all of our athletes follow there ME movement or Primary movement with some type of unilateral movement, i.e. alternating incline db press or Bulgarian split squats.  This ensures one of a few things, it addresses muscle imbalances, helps athlete work through a full ROM, provides some volume to the limb(s) being worked, and transfers well to field for any sport.
8. Strengthen Your Posterior Chain - If this hasn’t been said 100 times over but its so true.  The best thing any strength coach can give an athlete it’s a pair of strong and flexible hamstrings.  The GHR, hip bridges, kb swings, band pull through, and more are great means to develop these muscle ensuring you that when you break through the line you take it to the house!
9. Avoid Isolation Movements - See number 5, enough said.
10. Train Your Grip - It’s very important for any athlete to have a strong grip.  The hands are the ends of the kinetic chain so it makes perfect sense that you’re only as strong as your grip.  Dead lifts train your grip indirectly but specialty exercises are encouraged to better improve these lifts as well as transfer to the field.  They also make for great team training competitions in the weight room.
11. Flexibility - With all of the strength training, practicing, and running you’re asking for pulled and strained muscles without a proper flexibility program.  There are many forms of this as I mentioned above earlier in “dynamic flexibility”, there is also static flexibility in where you hold that position for a given amount of time. (The one I really prefer is PNF stretching but this requires an experienced coach or trainer and can be a little more time consuming) This type of stretching is usually done at the end of a strength or running session or 2 or 3 hours later after your CNS has settled down some and you’re more relaxed.
12. Nutrition - This is a pretty important one.  Many of you come to the weight room having skipped breakfast and expect to have enough fuel to make progress in your training.   It’s very important to supply your body with the proper amounts of healthy fats, lean proteins, and complex carbs while avoiding sugars, sodas, and other forms of sweets.  Think about it this way, if it doesn’t grow in the ground you shouldn’t eat or drink it.

Alot of information has been posted but believe me there is much more.  At the end of the day remember to keep your training simple, stick with the basic compound lifts, work hard, make progress, be consistent, and results will come!!  Follow these things and I promise that you will Train. Play. Dominate your opponents!!

-Travis

Over the last two decades we have seen more women compete in sports and not just at a national or professional level, junior high and high school participation is on the rise as well.  With this participation and acceptance of females on the competitive stage many things negatively impact the up and coming female athlete(s) such as anatomical considerations, hormone changes, and like the men they face injury but at a much greater degree. 

I’m going to do my best to better explain these issues and circumstances to give you a much more clear understanding why your daughters talent without strength training may be doing her more harm than good.

Special Characteristics Of Female Athletes

 Have you ever heard, “men are from mars, women are from Venus?” when it comes to body, bone, joint, and ligament structure truer words couldn’t be spoken.  In comparison with men, womenThe length of lower extremities makes up almost  56% of the total height in men, compared with 51.2% in women. In the realm of athletic discipline where agility, balance, and kinesthetic awareness is very important (i.e. gymnastics and soccer), a shorter stature and wider hip region provide women a lower center of gravity, which does provide an advantage but wheres there an advantage there is also a disadvantage.  With this wider hip region many things are affected from the hips such as femoral anteversion, genu val gum resultingin what is known as a “Q angle.”  This Q angle greatly affects the knee joint and predisposes the female athlete with anterior knee problems such as torn ACL (anterior cruciate ligament), peripatellar bursitis, and patella tendinitis to name the most common prepubescent years.  However, during puberty because of the dominant hormone found in males muscle mass begins to increase to much greater degree than in young women. By the time the young men leave high school and reach adulthood there bodies comprise almost 80% of cross-sectional muscle tissue compared to that of 55% found in young adult women.  As a result, max effort strength, explosive power, bone density, the ability to maintain a high metabolism, and recover after intense bouts of physical activity are greatly reduced. To better prove my point, studies have also showed us that females have more hamstring flexibility and reduced strength in the quads and hamstrings which is believe to be responsible for the dreaded (ACL) tear. These differences don’t just apply to the hip and knee joints.  Other areas greatly affected are the elbow, shoulder, and ankle joint.

Does She Have Too Much Muscle?

 Female Strength Training and Injury Prevention

With the explosion of female sports, it’s important for athletes, parents, and coaches to understand the importance of a well balanced strength and conditioning program.  A consistent program as well as sound nutrition is vital for obtaining optimum performance, improving posture, self-image, teamwork, goal setting, and injury.  While these things are greatly important and necessary, they aren’t the end all but do greatly improve the athletes chances of staying on the field, out of the doctors, and off the bench.

Here’s another way of saying the same thing, young athletes are becoming injured due to the fact that they participate in multiple sports at a much younger age.  Travel ball, multiple games, tournaments, sports, pushy parents, school work, and friends also make the list due to the fact that they are additional stresses.  These things help to lead to laziness on the field and the class room because kids are exhausted.  Please make sure that if it’s worth doing, it needs to be done right!!

Your strength and conditionin program should include the following elements in order to help make you more successful on the field and off it.

• A General Warm Up-this is used to elevate the HR and may include calesthetics, light jogging, or foam rolling
• A Dynamic Warm Up-this is a warm up that involves you moving and mimicking your movements on the field and in the gym
• Pre-hab/Re-hab-address any injured, sore, or previous injury that you may have
• Strength Training-This involves free weighted-compound exercises focusing on technique while helping you reach max strength and explosive power
• Cool down/stretching/foam rolling-it’s important to maintain flexibility of all limbs and reduce muscle soreness
• Post Workout Nutrition-VERY-VERY important! you’ll want to replinish your body and muscles with a carb/protein blend usually 2:1 in favor of carbs to proteins

Example Strength and Conditionging Program

13 year old Sierra Kellems goes through one of our lower body strength days performing the following exercises and setting PR’s in the box squat performing 3 reps with 135lbs and carring 85lbs in the farmer walk for 120′  GREAT JOB SIERRA!!!!!

Concept 2 Rower 3-5 minutes

lower body dynamic warm up 5-7 minutes

TKE’S (Terminal Knee Extensions) 3×15 each leg

Box Squat; 5×3

Sled Acceleration Starts 4×10-15 yards

GHR (Glute Ham Raise)-Probably the most important piece of equipment we have here

Faremer Carries for core, neck, and grip work

Please post your thoughts and comments below on these two things as well as any other thoughts you may have

1. What do you think will help correct ahtletes, coaches, parents, and teachers knowledge on the importance of strength training for feamale and young athletes
2. Why do you think coaches favor the guys in the weight room at school?

Thank you for taking the time to read this!!

-Travis Self-Strength Coach/CPT

References:

1. Author and Doctor-Hrvoje Klobu?ar, MD, MSc from the Department of Orthopaedic Surgery, Medical School University of Zagreb for providing the figure of anatomic differences between genders.
2. About.com-Orthopedics

Allison Stokke

I can now proudly say that my warehouse gym boasts ALL the goods that an athlete would ever need in order to get stronger, faster, more explosive, and elusive. It has been a goal of mine to to provide the best training and atmosphere when it comes to helping young athletes.  That’s why I look to EliteFTS who provides the best and most durable strength training equipment on the market today.  I can now proudly say that I truly feel there is no better training facility for you to “TRAIN-PLAY-DOMINATE YOUR OPPONENTS!”

Please check out the new and improved FITT Warehouse Training Systems!!

the 1st of 3 platforms with turf in the back rolled up

flooring, box, bar holder

Riaan, His Dad, Me, andJoel  laying the turf

3×3 Rack on Platform

DB Area and Utility Benches

Chest Supported Row

Racks and Platforms with 3rd platform being built 

This is only the beginning with more in store but I cannot express enough my gratitude toward everyone who has helped me grow and put time into seeing this facility reach its full potential.  FITT Warehouse Training Systems is your place to  “TRAIN-PLAY-DOMINATE YOUR OPPONENTS!”

Thanks again to EliteFTS and Jim Wendler