We prepare athletes for the specific movements that they will perform in athletic competition, as well as, simulating the intensity levels experienced in elite competition. Using a combination of sport specific drills, strength training and plyo-metrics, each athlete's ability to perform will improve and show a decrease in their risk of injury. These advances will enhance the athlete's ability to produce more speed and power in their chosen event.
We have four programs to meet the specific needs of each team. They are as follows:
Speed Development
Acceleration and speed drills packed into 1 hour workouts for youth to college athletes.
Strength Training
Customized team program from a dynamic warm-up to a comprehensive year-long weight training program.
Injury Rehabilitation
Rehabbing an old injury? Or just coming off injury? This program will make sure the transition back to competing will be smooth and decrease the chance of re-injury.
Mental Toughness Training
Specially designed 1 hour workouts with the purpose of developing your athlete's ability to overcome, as well as, developing elite performance.
Rates
$15 per athlete, per session. Minimum 5 athletes. Special rates for more than 10 athletes. Call 612-41-0982 for a quote.
Sunday, January 8, 2012
Tuesday, November 1, 2011
Contrasting Your Workouts
I thought we would go down the path of the use of "contrasting" within your current workouts.
Over the history of fitness in America, there are many fads or remakes of the same idea. Like "Plyo-metrics are the only way to go to train for power," "The stability ball is the best thing ever," "Pilates is the way to go,"' "Free weights or it isn't training," we have all heard that some type of training is the silver bullet to success. We believe the truth lies somewhere in the middle. Each type or method of training will produce different results, create a different way to challenge the body and has strengths and weaknesses.
Most athletes would benefit from the use of different methods in their training program. Simply going down the line of machines at the club just will not cut it over the long haul. A small change in your training can make the world of difference in your results.
This is where CrossFit has entered. They use multiple different training methods and place them into a short, intense 30 minute workout. For further research, check out their site.
So why not "contrast" your workouts to include one exercise from one method and pair it with a second exercise from a different method and see how your body responds.
I realize this is a very broad sweep at the concept and may create strong opinions, I would love to hear your take on the idea.
Stephen McCarthy
Over the history of fitness in America, there are many fads or remakes of the same idea. Like "Plyo-metrics are the only way to go to train for power," "The stability ball is the best thing ever," "Pilates is the way to go,"' "Free weights or it isn't training," we have all heard that some type of training is the silver bullet to success. We believe the truth lies somewhere in the middle. Each type or method of training will produce different results, create a different way to challenge the body and has strengths and weaknesses.
Most athletes would benefit from the use of different methods in their training program. Simply going down the line of machines at the club just will not cut it over the long haul. A small change in your training can make the world of difference in your results.
This is where CrossFit has entered. They use multiple different training methods and place them into a short, intense 30 minute workout. For further research, check out their site.
So why not "contrast" your workouts to include one exercise from one method and pair it with a second exercise from a different method and see how your body responds.
I realize this is a very broad sweep at the concept and may create strong opinions, I would love to hear your take on the idea.
Stephen McCarthy
Friday, October 28, 2011
Friday Afternoon Post
Good morning,Friday's are great. The end of the week has arrived. Anticipation of a Saturday morning workout, a coffee from Starbucks and time spent with friends. Always a great time in life.Just a couple housekeeping things for today.As previously mentioned, we are running the 20% off over $50 promo through next Monday. Check out the details below.Secondly, I would like to thank everyone for the feedback related to the flexibility post. It was great to hear the stories and the science of each one. I will venture to challenge current thought and hopefully, it will help you with your long term performance.It is always hard from this side, you sit in a bubble and sometimes you don't hear all the trends in thought or new areas that are being explored. From that perspective, What other subjects would you be interested in seeing in the future? Let me know your thoughts.Well, that should about do it for today. Have a great weekend.
Stephen McCarthy
Stephen McCarthy
Wednesday, October 26, 2011
Westcomb Outerwear Review
Today we are going to look at Westcomb Outerwear.
I posted this comment last week on Westcomb:
Westcomb: A relatively new player with some of the highest quality products in the market today. They are made in Canada, so the workmanship is far above other mainstream brands. The fabrics they use are the same you have come to know and love. But the big difference is in the colors. They use these really cool pigmented highlights that really make them different than the rest. And when you pick up the pieces you really can see the quality of the components and feel the workmanship.
So here are some additional thoughts and images. The jacket pictured is the the Westcomb Cruiser in the color Vivid.
The zippers are high quality and you can feel it when you use them. Secondly, the smooth outer part of the zipper is amazing. The Event fabric has been used for this jacket
Another really cool feature is the pattern in the fabric. It really does set the jacket apart from the other brands. It is both fashionable and functional. The Cruiser has a checkerboard pattern. Other pieces have a pattern and a pigment to enhance the color.
Lastly, the internal jacket pockets show the solid workmanship and are well placed. You can also see the taping on the internal seams. Very well done.
All the gear from Westcomb has the same workmanship and high quality components.
As far as negatives, only one that comes to mind is that sometimes they run out of colors and models in middle of the season.
On the positive side, they are one of those companies that has not sold out to making the most money. They are throwbacks to the old days when quality made a difference and you don't comprise this principle. Great Warranty, when needed. Outstanding people. They are truly committed to the outdoor industry and all that it embodies They are one one the future pillars of the our world.
Stephen McCarthy
"Attacking Life and Sport Since 2001"
I posted this comment last week on Westcomb:
Westcomb: A relatively new player with some of the highest quality products in the market today. They are made in Canada, so the workmanship is far above other mainstream brands. The fabrics they use are the same you have come to know and love. But the big difference is in the colors. They use these really cool pigmented highlights that really make them different than the rest. And when you pick up the pieces you really can see the quality of the components and feel the workmanship.
So here are some additional thoughts and images. The jacket pictured is the the Westcomb Cruiser in the color Vivid.The zippers are high quality and you can feel it when you use them. Secondly, the smooth outer part of the zipper is amazing. The Event fabric has been used for this jacket
Another really cool feature is the pattern in the fabric. It really does set the jacket apart from the other brands. It is both fashionable and functional. The Cruiser has a checkerboard pattern. Other pieces have a pattern and a pigment to enhance the color.
Lastly, the internal jacket pockets show the solid workmanship and are well placed. You can also see the taping on the internal seams. Very well done.
All the gear from Westcomb has the same workmanship and high quality components.
As far as negatives, only one that comes to mind is that sometimes they run out of colors and models in middle of the season.
On the positive side, they are one of those companies that has not sold out to making the most money. They are throwbacks to the old days when quality made a difference and you don't comprise this principle. Great Warranty, when needed. Outstanding people. They are truly committed to the outdoor industry and all that it embodies They are one one the future pillars of the our world.
Stephen McCarthy
"Attacking Life and Sport Since 2001"
Monday, October 24, 2011
Increase Flexibility, Decrease Performance Feedback
Good morning,
I want to thank everybody who passed along their thoughts on the subject of flexibility. Posted below are a couple of them.
Please pass along your thoughts and we will continue the discussion.
Have a great day.
Stephen McCarthy
James from Carson City, NV:
There was an Australian study on this basic subject published a few years ago. The conclusion was that stretching before engaging in athletic activities, running, cycling, etc., prevented one from suffering a sports injury every twenty-seven years. Essentially, stretching has little value. Being lazy, it suits me just fine. I get on the bike, pedal a bit slowly for a block or two and then it's flat out. For those who like to stretch, go for it. Age 74 in case anyone cares.
Tjader from Huntington, CA:
It depends on the definition of "Performance" and whether the discussion is of athletic performance or performance of a singular activity? While a muscle or joint may well weaken with elongation, energy as used for athletic performance is generally an equation that equates to velocity. For instance, Usain Bolt's legs don't turn over at a more rapid rate than his competitors but because his legs are longer and will therefore extend/stretch farther the energy transmitted into the ground is greater which propels him faster/harder than his competition.
If his legs were shorter or he less flexible, with the same turnover rate, he would have to generate more energy into the ground than he currently does to run the same speed.
Joint flexibility is a whole different subject as that, I believe, speaks to joints that essentially absorb energy and lengthen reaction time.
Alex from Ortonville, MI:
Flexibility training is one thing, but stretching is different. I will say certain muscles sometimes don't like stretching after a workout and others will sometimes injure if you don't. I've experienced both.
Stephen McCarthy
"Attacking Life and Sport Since 2001"
I want to thank everybody who passed along their thoughts on the subject of flexibility. Posted below are a couple of them.
Please pass along your thoughts and we will continue the discussion.
Have a great day.
Stephen McCarthy
James from Carson City, NV:
There was an Australian study on this basic subject published a few years ago. The conclusion was that stretching before engaging in athletic activities, running, cycling, etc., prevented one from suffering a sports injury every twenty-seven years. Essentially, stretching has little value. Being lazy, it suits me just fine. I get on the bike, pedal a bit slowly for a block or two and then it's flat out. For those who like to stretch, go for it. Age 74 in case anyone cares.
Tjader from Huntington, CA:
It depends on the definition of "Performance" and whether the discussion is of athletic performance or performance of a singular activity? While a muscle or joint may well weaken with elongation, energy as used for athletic performance is generally an equation that equates to velocity. For instance, Usain Bolt's legs don't turn over at a more rapid rate than his competitors but because his legs are longer and will therefore extend/stretch farther the energy transmitted into the ground is greater which propels him faster/harder than his competition.
If his legs were shorter or he less flexible, with the same turnover rate, he would have to generate more energy into the ground than he currently does to run the same speed.
Joint flexibility is a whole different subject as that, I believe, speaks to joints that essentially absorb energy and lengthen reaction time.
Alex from Ortonville, MI:
Flexibility training is one thing, but stretching is different. I will say certain muscles sometimes don't like stretching after a workout and others will sometimes injure if you don't. I've experienced both.
Stephen McCarthy
"Attacking Life and Sport Since 2001"
Friday, October 21, 2011
Is the Size Chart Accurate
You spend 2 hours researching the right gear, study the size chart for accuracy, and then pull the trigger. You receive your gear and you can't get it over your shoulders.
First question... I followed the size chart. Why doesn't it fit?
This is a very common occurrence in endurance sports.
Here are a couple scenarios to prove a point. A traditional endurance athlete has strong legs and no shoulders. On the other side, a swimmer will have broad shoulders and no legs. They have the same height and weight. Can you see the reason for your frustration?
Secondly, your body type will work better for one brand versus another. Using our two athletes from above, 2xu will fit the traditional athlete and the Synergy will fit the later. Each sport has specific brands that follow the same guidelines. In cycling, Assos is the extreme euro cut and Skins is the broader cut.
Here are a couple rules for you to follow for your next gear purchase.
1. Each brand has a certain type of athlete that will work the best
2. Add your torso length and width into the discussion.
3. There are always special cases related to an athlete's body composition.
And remember fitting gear tight to the body is an art form, not a science. What one person thinks is the right fit, another will feel is too tight.
Hope that helps and give me a call if you have any questions.
Stephen McCarthy
"Attacking Life and Sport Since 2001"
First question... I followed the size chart. Why doesn't it fit?
This is a very common occurrence in endurance sports.
Here are a couple scenarios to prove a point. A traditional endurance athlete has strong legs and no shoulders. On the other side, a swimmer will have broad shoulders and no legs. They have the same height and weight. Can you see the reason for your frustration?
Secondly, your body type will work better for one brand versus another. Using our two athletes from above, 2xu will fit the traditional athlete and the Synergy will fit the later. Each sport has specific brands that follow the same guidelines. In cycling, Assos is the extreme euro cut and Skins is the broader cut.
Here are a couple rules for you to follow for your next gear purchase.
1. Each brand has a certain type of athlete that will work the best
2. Add your torso length and width into the discussion.
3. There are always special cases related to an athlete's body composition.
And remember fitting gear tight to the body is an art form, not a science. What one person thinks is the right fit, another will feel is too tight.
Hope that helps and give me a call if you have any questions.
Stephen McCarthy
"Attacking Life and Sport Since 2001"
Is the Size Chart Accurate, Part 2
What are the special cases and are there some additional rules to follow?
The answer is yes.
Rule #1 Take into account your body composition. Fit in this order: torso, legs, arms.
Rule #2 Be accepting of the fact that your gear will fit 90% perfect.
Rule #3 Choose comfort over the sizing chart.
Rule #4 Where possible, eliminate one piece garments.
Rule #5 Plan your purchase far in advance of your deadline and allow time for returns.
Here are few examples and their solutions:
1. Short Torso, Long Legs: The big problem will be the distance from the shoulders to pelvic area and you need extra length on the bottom. Making the top too large if you fit your legs. Solution: A two piece system. If none available, then fit your legs first and realize your top may be a little big. With some gear, like a triathlon wetsuit, it may be best to fit the torso and live with short legs.
2. Broad Shoulders/Back: Probably the hardest situation to gauge because how broad is broad. Solution: Make sure the brand will accommodate your body. Fit your shoulders foremost. Be accepting of the extra material around your waist and lower body. Your comfort is more important than the garment fitting your whole body.
3. Longer Torso, Short Legs: Fit the torso first. Legs second. Solution: Two piece system. If none, realize that you will have extra material on your legs.
4. Longer Arms: Decide which body part is more important. Torso or arms. More times than not, torso will win. Hopefully, you have a long torso with long arms.
5. Claustrophobic: Sleeveless gear might be the quickest solution. Or size up and a little extra material will go a long way to taking away that feeling.
6. Over 6" Tall or Over 200 lbs: 80 to 90% of the gear is not made to fit your body. Realize that you are not able to buy any brand in the market and once you do find a brand that works well for you, don't change. Then follow the rules based on body composition.
Remember sizing is an art form and your comfort is worth the extra time and effort.
Stephen McCarthy
"Attacking Life and Sport Since 2001"
The answer is yes.
Rule #1 Take into account your body composition. Fit in this order: torso, legs, arms.
Rule #2 Be accepting of the fact that your gear will fit 90% perfect.
Rule #3 Choose comfort over the sizing chart.
Rule #4 Where possible, eliminate one piece garments.
Rule #5 Plan your purchase far in advance of your deadline and allow time for returns.
Here are few examples and their solutions:
1. Short Torso, Long Legs: The big problem will be the distance from the shoulders to pelvic area and you need extra length on the bottom. Making the top too large if you fit your legs. Solution: A two piece system. If none available, then fit your legs first and realize your top may be a little big. With some gear, like a triathlon wetsuit, it may be best to fit the torso and live with short legs.
2. Broad Shoulders/Back: Probably the hardest situation to gauge because how broad is broad. Solution: Make sure the brand will accommodate your body. Fit your shoulders foremost. Be accepting of the extra material around your waist and lower body. Your comfort is more important than the garment fitting your whole body.
3. Longer Torso, Short Legs: Fit the torso first. Legs second. Solution: Two piece system. If none, realize that you will have extra material on your legs.
4. Longer Arms: Decide which body part is more important. Torso or arms. More times than not, torso will win. Hopefully, you have a long torso with long arms.
5. Claustrophobic: Sleeveless gear might be the quickest solution. Or size up and a little extra material will go a long way to taking away that feeling.
6. Over 6" Tall or Over 200 lbs: 80 to 90% of the gear is not made to fit your body. Realize that you are not able to buy any brand in the market and once you do find a brand that works well for you, don't change. Then follow the rules based on body composition.
Remember sizing is an art form and your comfort is worth the extra time and effort.
Stephen McCarthy
"Attacking Life and Sport Since 2001"
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