There is always great debate on the Internet among coaches about the benefits of Olympic Lifting versus other types of explosive movements. I see points on both sides of the issue and I use methods from both in our training programs here. We have recently started incorporating much more explosive work through med ball throws and jump variations into our training sessions. We use these movements because they are a virtually foolproof method of training triple extension. To understand the benefits of the jumps and throws you need to first understand what triple extension is and why it is important. Triple Extension Movements involve three majors joints: hip, knee, and ankle. All the force, speed and explosiveness required for sport can be attributed to Triple Extension Movements. Extension movements make up the main factor of explosive strength, which is the greatest amount of force in a specific time frame. This is the most important piece of the puzzle for speed-strength training. Speed-strength training is a combination of maximum speed and maximum strength, when combined produce a tremendous amount of force. Triple extension movement is most often thought with the Olympic Lifts and their variations: Cleans (Power & Hang), Snatches (Power & Hang), Clean & Jerk, etc. But triple extension can easily be trained with various types of jumps and throws. From a coaching perspective these exercises have several advantages over the Olympic Lifting variations: #1. Very small learning curve. Its very hard to do a box jump or a med ball throw wrong. #2. Its easy to run large groups through a series of throws and jumps as compared to doing cleans and snatches, changing weights, etc. #3. Throws and jumps train triple extension and also allow development of absolute power, meaning there is no deceleration. No matter how much power you apply to the bar in a power clean or even a bench press or squat for that matter, you have slow the bar down and stop at the top of the movement. You can just let go of the bar and let it fly! But with jumps and throws there is no deceleration component so you develop absolute power by just being able to let go of ball (med ball throws) or you jump as high as possible (jump variations). Here is a video of many of our athletes doing different types of jumps and throws in their workouts. You will see box jumps, seated box jumps, hurdle jumps, approach jumps and all kinds of med ball throws. Also jumps and throws can be performed with ease and are scalable for a wide range of athletes from middle school thru high school and college, male or female, doesn't matter. 1 Comment Soccer Injury Prevention 07/25/2010
From http://www.stopsportsinjuries.org/soccer-injury-prevention.aspx Injuries to the lower extremities are the most common in soccer. These injuries may be traumatic, such as a kick to the leg or a twist to the knee, or result from overuse of a muscle, tendon, or bone. Lower Extremity Injuries Sprains and strains are the most common lower extremity injuries. The severity of these injuries varies. Cartilage tears and anterior cruciate ligament (ACL) sprains in the knee are some of the more common injuries that may require surgery. Other injuries include fractures and contusions from direct blows to the body. Overuse Lower Extremity Injuries Shin splints (soreness in the calf), patellar tendinitis (pain in the knee), and Achilles tendinitis (pain in the back of the ankle) are some of the more common soccer overuse conditions. Soccer players are also prone to groin pulls and thigh and calf muscle strains. Stress fractures occur when the bone becomes weak from overuse. It is often difficult to distinguish stress fractures from soft tissue injury. If pain develops in any part of your lower extremity and does not clearly improve after a few days of rest, a physician should be consulted to determine whether a stress fracture is present. Upper Extremity Injuries Injuries to the upper extremities usually occur from falling on an outstretched arm or from player-to-player contact. These conditions include wrist sprains, wrist fractures, and shoulder dislocations. Head, Neck, and Face Injuries Injuries to the head, neck, and face include cuts and bruises, fractures, neck sprains, and concussions. A concussion is any alteration in an athlete's mental state due to head trauma and should always be evaluated by a physician. Not all those who experience a concussion lose consciousness. HOW ARE SOCCER INJURIES TREATED? Participation should be stopped immediately until any injury is evaluated and treated properly. Most injuries are minor and can be treated by a short period of rest, ice, and elevation. If a trained health care professional such as a sports medicine physician or athletic trainer is available to evaluate an injury, often a decision can be made to allow an athlete to continue playing immediately. The athlete should return to play only when clearance is granted by a health care professional. Overuse injuries can be treated with a short period of rest, which means that the athlete can continue to perform or practice some activities with modifications. In many cases, pushing through pain can be harmful, especially for stress fractures, knee ligament injuries, and any injury to the head or neck. Contact your doctor for proper diagnosis and treatment of any injury that does not improve after a few days of rest. HOW CAN SOCCER INJURIES BE PREVENTED?
Elite Athlete Challenge 2010 06/02/2010
 One of Hepler Strength and Conditioning's top female athletes took home the prize this past Saturday at the annual Elite Athlete Challenge held at West Davidson High School. Taylor Alexander was the overall winner for the female division. We also had some very impressive performances from the other Hepler Strength athletes who competed - Chelsea Turner, Addie Grubb, Dylan Gallimore and Elliot Springfield. I will be posting a video soon showing some pics from the event as well as the training that led up to it. The Elite Athlete Challenge was started in 2008 as a way for the high school athletes in this area to display how well-rounded they are and to compete in an avenue that is different from the typical setting. The Elite Athlete Challenge pits athletes against one another in 11 different events: Standing Broad Jump, Vertical Jump, Sit-and-Reach, Bench Press, Bleacher Run, 40-yd Sprint, 300 yd Shuttle, Medicine Ball Toss, Multi-Agility Drill, 3-Cone Drill, and 400m Sprint. Each athlete competes in every event and receives a score based on his or her performance. At the end of the event, each athlete receives a total score. Prizes are awarded to the top three female and male athletes. Some notable numbers from our athletes for the day:
You can check out their website at www.eliteathletechallenge.com Track Records Fall - Part 2 05/19/2010
 Although Jess Dillard isn't one of the athletes I train at the gym, he is one of my athletes because I am also a track coach for East Davidson High School. This was my first track season with East and I handled training and coaching for the sprint events. Using the same speed training methods that we work on and train here at the gym, Jess consistently improved all year at every meet, went to regionals and went to states. At the state meet he ran an all-time personal best of 51.88 in the 400 meter dash and beat the school record at East Davidson which had sat at 52.00 for many years. Congratulations Jess. It was a great race to end your high school career on and setting a school record was just icing on the cake. If you are wondering how my athletes are breaking records, how they get stronger, faster and better conditioned, then come and check out our training programs. Track Records Fall - Part 2 05/16/2010
 Hey everybody. I wanted to congratulate Hepler Strength and Conditioning athlete Chelsea Turner for breaking the shot put record at East Davidson High School. In only Chelsea's second year of throwing she threw 32' 3" breaking the previous mark of 31' 5". Chelsea has been training very consistently (and very hard) since track ended last year and the results have paid off. She cut weight, built muscle and increased her speed and power. She is one of the strongest girls in the gym having hit a 275x1 box squat and a 130x1 bench press. Congratulations Chelsea. We are proud of you!! See a little glimpse of Chelsea's training in the videos below. BTW, in the second video its clipped but in that workout Chelsea box squatted 160x18 reps and benched 75x25 reps. ASU Champs! 03/28/2010
 BOONE, N.C. - Appalachian State University women's basketball rallied a comeback after falling behind by 19 points, to top Memphis 79-71 Sunday afternoon at the Holmes Center in the inaugural Women's Basketball Invitational Championship game. The contest marks the Black and Gold's first postseason championship since winning the Southern Conference Tournament crown in 1999. With the victory ASU closes out the season with a stout 23-12 record, having won eight straight contests on its home floor, while the Tigers drop to 20-14. The outcome looked bleak for the Mountaineers as Memphis dominated the first 14 minutes of action, grabbing a commanding 36-17 lead. Brittany Carter paced the deadly Memphis offense as she had 16 early points. Carter ended as the contest's leading scorer, pouring in a game-high 31. Despite the deficit, ASU would not back down, as a Chakeitha Weldon trey sparked a 20-4 Black and Gold streak to close out the half. Offensive production came from all over for the Mountaineers, as five other Apps in addition to Weldon put points on the board. Weldon was stout offensively, as she totaled 15 points on 6-of-13 shooting, including going 1-2 from behind the arc. The run cut Memphis' lead to just three, as Appalachian headed into intermission down 40-37. A hotly contested second-half saw just three different lead changes with the final one at the 9:56 mark in Appalachian's favor proving to be the difference-maker in the game. After Memphis went up 56-52 with a little over ten minutes to play, another silencing 16-1 Black and Gold run pushed ASU in front of Memphis and the Apps never looked back. Led by freshman Ashlen Dewart, who had eight of the 16 points, Appalachian jumped out to its largest lead of the game at 11, up 68-57. Dewart finished with a team-high 21 points while grabbing nine rebounds and swatting three shots. For her efforts throughout the WBI tournament, averaging 18.5 points a game and hauling in an average of 8.0 rebounds per contest, the Spartanburg, S.C. native was named the tournament's MVP. The Tigers tried to comeback pulling back with in five with less than four minutes to play, but ASU's offense never let up and the Mountaineers went on to earn the eight-point victory. In addition to Weldon and Dewart, Anna Freeman and Canesha Edwards were also impressive, as Freeman scored 13 points and Edwards chipped in ten. Once again strong on the glass, the Black and Gold out-rebounded a highly athletic Memphis team 43-36. In just her second year at the helm, Darcie Vincent and her staff have now posted the best single season turnaround in school history at +12 games and will return nine of 10 players for the 2010-11 campaign. Notes: The 23 wins are the most in a season since 1995-96 (24-6 overall) ... ASU has now won four-straight contests and eight-straight at the Holmes Center ... the win is ASU's first postseason championship since 1999 when the Mountaineers won the SoCon title ... the victory is ASU's first-ever over Memphis ... the win is the Apps fifth in the month of March, giving ASU its best-ever record in the month at 5-1. 2010 WBI all-TOURNAMENT TEAMAshlen Dewart (MVP)- Appalachian StateAnna Freeman- Appalachian State Ericka Williams- College of Charleston Brittany Carter- Memphis Ramses Lonlack- Memphis Jade Davis- Texas A&M Corpus Christi Anna Freeman in Championship Game! 03/27/2010
Appalachian State University women's basketball jumped out to a commanding 22-point halftime advantage and never looked back as the Mountaineers cruised to 77-58 win over Southern Conference foe College of Charleston in the semifinal round of the Women's Basketball Invitational. The victory moves ASU into the final round of the inaugural WBI and improves the Apps to 22-12 on the season, while CofC ends the 2009-10 campaign with a 21-12 record. Anna Freeman was 5-5 from the field scoring 17 points total along with 9 rebounds, 3 assists and 3 steals in 32 minutes of game time. They are playing Sunday in the championship game of the WBI. Congratualtions to Anna on another impressive performance. Go to www.goasu.com and vote in the fan poll for Anna as Freshman of the Year.  Jessica Burcham Pitches One-Hitter 03/25/2010
Congrats to Jessica Burcham. Jessica trained with us this past summer to get ready for softball season at Guilford College where she is the pitcher. Jessica Burcham threw a complete-game one-hitter in the opener and Guilford College overcame a 3-0 deficit in the nightcap to sweep a nonconference doubleheader at Mary Baldwin College Wednesday. The wins extended the Quakers’ (19-4-1) winning streak to five games. Burcham carried a perfect game into the bottom of the seventh inning before Kelsey Still broke it up with a two-out single to left. Burcham finished with a season-high 12 strikeouts, one shy of the school record. Great job Jessica!  One of Our Athletes at Parisi Combine Camp 03/08/2010
Congratulations to Dylan Gallimore for putting on a great performance this weekend at a Parisi Combine Camp in Greensboro. Parisi Speed School started in NJ and now have franchises throughout the United States. They specialize in speed and agility training and in fact, most all of the methods I use here at the gym are taken from the Parisi system. We were interested to see how he would do since most of my beliefs and training methods on speed and agility have been learned and adopted from the Parisi methods anyway. And since Dylan has already been to combines before so we had already trained for many of these events. They didnt laser time the full 40 but only the 20. He also said that for some reason everybody was sliding and had hard time with traction on the pro agility and 3 cone even though it was inside on Parisi's artifical indoor turf. Here are his best stats from the day: 39.5 inch vertical jump -- this was awesome as it beat his previous best at my gym by 5.5 inches. 2.8 20-yard sprint 9" 2" broad jump All in all it was a good day. We picked up a couple of additional technique tips and more than anything else, it was a good demonstration or proof that our system of Defranco Conjugate periodization works. If you are not currently a member of our gym and training this way you might be missing out. If you are a guy who is serious about wanting to improve your strength and speed for football, or take your game to the next level and play college ball, you need to be training with us. Our programs build maximal strength, speed and power. In addition we do specialized combine training for high school football players to get you ready for the combine events. Here are a couple clips of Dylan working out : GI Nutrition Supplements available thru gym 02/26/2010
We received our first order of products from GI Nutrition. If anybody hasnt heard me talking about this in the gym, GI is a new supplement company based out of New Jersey. Currently they have three products: IDEAL PUMP - PRE WORKOUT SUPPLEMENT 5g of Arginine & Citrulline - nitric oxide delivery -Creatine & Phosphorus -ATP restoration for increased energy -2g Beta-Alanine & Taurine - cell volumization and muscular endurance -1.5g Tyrosine - mental alertness -150mg Caffeine - surged energy IDEAL RECOVERY -3g BCAA - strengthens, builds, and repairs muscle tissue -2.5g Glutamine - aids in the repair of muscle tissue -2.5g Creatine - restores lost ATP -Ideal GHRHTM - for added muscle recovery and to help stimulate GHRH & insulin secretion -Cinnamon Bark Extract - helps regulate blood sugar levels IDEAL WHEY -24g of high quality whey protein -All Natural -Low Fat, Low Calorie -Rich in both essential & non-essential amino acids -Increases metabolic rate -Decreases recovery time for faster muscle repair You can check out there website here: http://www.ginutrition.net/ If you are interested in any of these products please let me know as I can offer gym members a slightly better price than if you were to buy it directly from them. |
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