Lift Weights or Agility Drills?
I’ve touched on it many times , but recently it was brought back up. Last week I received a couple phone calls from girls basketball coaches (one from Georgia, the other from Wisconsin). They had seen a FOUCS training video on YouTube (see it here).
Both coaches said almost the exact same thing:
“Hey Ryan, great video… it spoke to my situation. I’m a girls basketball coach and really want to incorporate some of the stuff you’re doing with my girls. I need help putting together a speed and agility program. We have a weight room but I think speed and agility is where I’d like to start.”
Speed and agility drills are all fine and dandy, but big improvements to physical performance are made in the weight room. Read more
Popularity: 4% [?]
6 Tips For Training On Summer Vacation
The good days of summer vacation. The time when families schedule quality outings together. When the pace slows a bit and food tastes a little sweeter. When you can do your own thing for a few days on end.
I’m a believer in summer vacations, espically when you’ve been putting in the time training like a mad-man (or mad-woman). Getting away from the daily grind can reset your intensity and recharge your batteries. But, sometimes summer vacations can ruin steady progress. Unfortunately I see it every summer. This happens when vacation falls at the wrong time. Either too close to camp or too many consecutive days with nothing.
Being the soft hearted coach I am (cough-cough) I fully understand vacations often take priority over workout sessions. Here’s 6 tips to make sure you never skip a beat while on summer vacation:
1. Make sure you’re entire program is accounted for. All our individual training sessions are based on targets for that week. Each week is based on targets for the month. Each month is based on our long term Athlete Development Programs. All this coencides with the start of your season. Done correctly, you’re program can be manipulated so targets are hit and steady progress continues.
2. Communicate the time you’ll be away far in advance. The sooner I know when you’re gone, the better I can plan your targets. Don’t drop it on me after a Thursday session like ”hey Ryan, I uh, I won’t be here for the next two weeks.. what do you want me to do”.
3. Know where you’re going. Google maps can give you a satellite picture of the mailbox number to my parent’s farm (in rural Greene County). You should have some idea where you’re going. If it’s the beach, we can plan for it. If it’s grandma’s in Tennessee, we can plan for it. I still haven’t been able to locate the place called ”I’m Not Really Sure”.
Popularity: 10% [?]
The Coveted Black Shirt
The coveted Black Shirt. Everybody wants one. Not everybody gets one. These are reserved for coaches and top performers. If you’re out and about and see an athlete sporting an all black FOCUS t-shirt with DIEHARD down the spine.. take notice. You’ve just witnessed something special.
Take Patrick Clark, pictured here with Coach Josh and myself. He was recently presented with a Black Shirt for his enduring commitment to sport practice and FOCUS. This kid has come a long way. From a scrawny 135 pound soccer ‘participant’ to 165 pound PLAYER. He’s faster, stronger, and better conditioned. Congrats to Patrick on his Black Shirt. He’s officially a lot cooler than you.
Popularity: 19% [?]
Intense lifting with poor nutrition is dumb
Athletes need to keep track of what goes into their body… if improved performance is the goal. The sooner you master your nutritional needs the sooner results will come. Way too many athletes overlook nutrition and put all emphasis on weight training alone. Big mistake. Click on the spreadsheet above and print out the PDF. Record everything you eat for at least 10 days. Contact me and we’ll breakdown your habits, trends, and overall nutrition. You can email me here of call (724) 747-6229. Let’s work together and get your food intake at optimal levels.
Popularity: 27% [?]
Another program for YOU
Drake Greer has really taken advantage of our Introduction Incentive referral program. Here he is receiving a Dick’s gift card for $110. For all the details on how you can get free gift cards of your choice, check out the program here or call (724) 747-6229. Look for Drake next year at the University of Pittsburgh where he’ll continue his football career.
Popularity: 26% [?]
Ripped!
When it comes to training, Justin Yee doesn’t mess around. What’s crazy is Justin only attends FOCUS workouts 1x a week and trains MMA several other nights. His stature was achieved and maintained through crazy intensity in the gym and smart nutrition. If you want to see him in action, stop by on Thursdays. He’ll be the one rocking the mohawk pacing the gym waiting to get started…
You’re ready to get started aren’t you? Hit me up (724) 747-6229 or support@focushpp.com.
Popularity: 50% [?]
Start ‘Em Young
This little girl can jump! She attended the ‘Family Fitness Fun Night’ we presented at Peters Twp. Middle School earlier this year.
Don’t be afraid to encourage your young athletes to have directed fun. Run, jump, swim, play, climb, obstacle courses, etc. are all excellent ways to prime coordination. More coordinated youth athletes have a much easier time picking up new skills and excelling rapidly. The key is to have fun!
If you need ideas on how to encourage activities for your young one shoot me an email at support@focushpp.com or call (724) 747-6229. I’d love to help in anyway – especially since this makes my job much easier when they hit middle school and enter our programs!
Popularity: 42% [?]
Single Leg Weighed Glute/Hamstring Raise
Mia Greer (Bishop Canevin HS/ Soccer, Track) demonstrates a Single Leg Weighted Glute/Ham Raise (pictured above). Last fall Mia suffered a significant lower leg fracture (pictured left). This exercise in one of many we’re using to prepare her for the upcoming track season.
See how we use this exercise for testing, mobility, and speed-strength in our Athlete Development programs. Choose a location close to you and learn how resiliency and proper programming builds better athletes. Call (724) 724-6229 or email us here… today.
Popularity: 100% [?]
