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It’s not a mystery that exercise is important when it comes to sports performance. Strength training directly correlates with the progression of most athletic abilities. Correct programming can lead to improvements in strength, speed, and size, among other attributes. Youth athletes are in a great position to make drastic changes in their performance. In high school specifically, athletes are in a constant state of growth. Biologically, they are undergoing many changes, most for the better in terms of physical capabilities. This is the perfect time to push the pedal to become bigger, faster, and stronger.

  Although most high school sports programs offer in-season and offseason training, they are often limited by state laws on the frequency of said training. The majority of athletes participate in required training, but are not as inclined to work towards improvement outside of that. The perfect way to gain an edge over other athletes is to put in extra time and effort. Not only will they perform better in their respective sport, they will also be preparing their body for the next level. If youth athletes are interested in playing their sport at a college level, advanced strength training is the way to go.

Freshman Year

As a personal testimony to the effect that strength training has on sports performance, I want to tell my story. As a freshman in high school, with only two years of experience in football, my performance was lackluster. To add to that, I weighed a whopping 130 pounds. I had never engaged in any weight lifting, so my team’s training regimen was my first exposure to it. The first year I did the minimum in terms of training. As a sophomore I decided to work harder in the offseason. I trained with the team, and worked on my own outside of that. I did this all through high school, and it paid huge dividends. I transformed into a key player on my team over the final three years of my career. By the time I was set to graduate, I had gained 60 pounds since freshman year, weighing in at 190 pounds. I was much more athletic, and my strength gave an edge over my opponents in game.

Senior Year

I was not able to work with a professional, but I can only imagine how much more I would have progressed had I done so. When looking to train outside of the school system, working with a professional should be the route taken. Training with someone that programs specifically for each person they work with, is ideal for efficient progression. They learn the ins and outs of each person, and adjust their programming to break through any plateaus the client may face. 

Written by
Tyler Gustafson
Personal Trainer

If you would like to talk more about strength training for youths, reach out to me.

I offer a variety of training options including one-on-one coaching, small groups, and virtual training. I would be happy to help you find the right fit for your student’s needs.

Simple Drills, 10 Minutes, Every Day. 

Some days, we are just too busy to get everything done. Maybe, we just don’t feel like doing a full workout. Or, we want something extra to do on our off days. One thing is for certain, we can dedicate 10 minutes to anything, regardless of schedule or preference. 

Below is a list of drills that can be done in a short amount of time. Each list covers a different aspect of fitness. They don’t require any equipment and can be easily modified based on strength and confidence level. 

Here’s the rules:

  1. Set a timer for 10 minutes. When the time is up, you’re done!
  2. Keep Moving, transition quickly between exercises
  3. Keep your rest little, only to catch your breath (it’s only 10 minutes)
  • Cardio: Fast Walk
    1. This is easy. Find a path or a sidewalk near your house. Put on some motivating music. Hit the trail hard until time is up.
      1. Pro Tip: Put a Hip Circle or Mini Band around your legs by your knees. This will challenge your glutes more while you walk!
  • Core: Plank/Bear Crawl/Carry
    1. 30 second Plank
    2. 10 Yard Bear Crawl. Video demo HERE
    3. 1 minute of Carry
      1. Pick Up a heavy backpack, hug it, and walk. 
    4. Repeat until time is up. 
  • Strength: Push Up/Row/Lunge
    1. 10 Push ups.
      1. can be modified doing elevated or on your knees. 
    2. 15 Bodyweight Rows- Demo HERE
    3. 20 Walking Lunges(10/leg)
    4. Repeat until time is up
  • Mobility: Total Body
    1. 1 Minute Deep Squat Hold- Demo HERE
      1. Use a furniture piece if needed
    2. 1 Minute/side Hip Flexor Stretch- Demo HERE
    3. 1 Minute Thoracic Prayer Mobility- Demo HERE
    4. Repeat for 2 Round
    5. Finish- 2 Minutes Feet Up, Belly Breathing- Demo HERE
Written by
Landon Whitaker
Personal Trainer

If you want to talk more about fitness, Personal Training or Virtual Training reach out today! I offer a variety of options and can discuss the best way to meet your goals and budget.

Virtual training is personalized to your needs, the equipment you have, and to help you meet your goals. LIVE sessions and template workouts with supporting videos are available.

It’s no joke that having a balanced fitness regime can be complicated.  Most of us know how to perform cardiovascular exercise and/or execute a strength training program to some degree. What is often overlooked is flexibility.  Flexibility training, mobility work, stretching, etc.  

Why should you stretch?
Our muscles are responsible for our ability to remain upright. Without them, our skeleton would collapse to the ground.  When we talk about “perfect posture”, what we are really talking about is an optimal length-tension relationship between opposing muscles in our body. This relationship is important for muscles of the trunk that are responsible for a tall, upright spine as well as for our extremities so that we are able to move our arms and legs through a full range of motion.  If these relationships become imbalanced, we are at higher risk for strains and joint damage. Imbalances in these relationships ALWAYS lead to chronic pain if uncared for.

Strength training alters the length-tension relationship of muscles in our body. 

When should you stretch?
There are two types of stretching that most people are familiar with, dynamic stretching and static stretching.  Each has its place in a well-rounded fitness routine.  

Dynamic Stretching:  active movements that take a joint through its full range of motion. This type of stretching should be completed prior to a workout and performed with specificity, mimicking movements that will be completed later in the workout.  Dynamic stretches should be performed on areas that are deemed “tight” to help optimize the length-tension relationship between muscles before they take on loaded movements. 

For example, perform stationary high kicks as a way to dynamically stretch the hamstrings through a full range of motion before performing heavy barbell squats later in a workout, a movement that requires a significant range of motion in the hamstrings. 

Static Stretching: movements that extend a muscle to its end range of motion and are held for up to 30 seconds. The focus of static stretching should be to relax the stretched muscle as much as possible when holding the extended position. This type of stretching is good for increasing overall range of motion in targeted muscles/joints and is optimally done post-workout.  At the end of a strength training bout, the muscles that were trained will return to their resting state in a shortened or tightened position which is a suboptimal length-tension relationship. Static stretching helps the worked muscles return to a resting state with a more favorable length-tension relationship. 

For example:  After doing a heavy bench press workout it is optimal to stretch the chest muscles so that they return to a resting state with a favorable length-tension relationship.  Have you ever heard jokes that very large and muscular men can’t scratch their backs?  This is in part because of tight, shortened chest muscles, and weak lengthened back muscles.  The length-tension relationship is suboptimal.

Written by
Rollen Dice
Personal Trainer

Send this article to everyone you know that could use some more stretching in their life!

If you would like to talk more about stretching, fitness, or to learn about virtual training opportunities, reach out to me today.

Virtual training is personalized to your needs, the equipment you have, and to help you meet your goals. LIVE sessions and template workouts with supporting videos are available.

Self-care is the practice of taking action to preserve or improve one’s own health. Self-care can take many forms from physical, mental, and spiritual health and wellness.

This all can be achieved from doing various activities even as simple as drinking enough water. Some other examples would be exercising, that could be weight training, walking, running, jogging, yoga, or really anything that gets you moving.

Also making sure you are eating and drinking that right foods and liquids that provide the right energy that your body needs. Another would be spiritual meditation.

Whatever that looks like for you make sure you take the time. But mainly take your “me” time. Take time to self reflect, if work or the quarantine is making you stressed take 10, 20, 30 minutes or however long to do something you truly enjoy doing. This time can be difficult for all of us. Make sure you’re taking care of yourself as you are taking care of others.”

Written by
Adam Woods
Personal Trainer

If you are looking for strength training and exercise options for your self-care, reach out for information on in-studio sessions or virtual training. I have options that can work for you.

Virtual training is personalized to your needs, the equipment you have, and to help you meet your goals. LIVE sessions and template workouts with supporting videos are available.

It is much easier to get and maintain mobility than it is to lose it and get it back. That alone is the main factor that keeps me performing mobility drills on a daily basis.  Mobility helps me stay strong and safe not only in the gym but in everyday activities as well.   

The term “mobility” refers to the range of motion that you have access to on a given exercise/movement.  Control of that range of motion is what mobility is all about. You may have the flexibility to get into certain positions, but if you don’t have the muscular strength/stability to control your body through these ranges, then we don’t have mobility. Be sure not to mistake joint “laxity” as mobility.  Having too much laxity can cause instability at the joint, thus causing compensation or pain somewhere throughout the system.   

Soft tissue work (ie…foam rolling or lacrosse ball) can help reduce stiffness to the targeted area.  It’s a great way to warm up for a workout, finish a workout for muscle recovery but can be done anytime.

Breathing is very important as well!  If you can breathe through ranges of motion then you “own” that position.  Breathing can reduce bad stiffness and establish good stiffness. Slow down, take sufficient time when performing mobility exercises and be sure to breathe through the positions. 

You don’t need much time, space or equipment to perform a good mobility routine.  I set aside about 10 minutes each day to execute some mobility drills.  The only pieces of equipment that I use are a lacrosse ball and a resistance band.  If you don’t have access to any equipment then no worries, you can get a great mobility routine accomplished with just your body.  Spend a little more time on the areas that need it the most.  It can be easy to get lazy and only perform exercises that feel the best or that you’re good at. 

Watch the video below as I walk you through some simple mobility exercises that would be appropriate for any level.

Written by
Kirk Tidler
Personal Trainer

Do you know what areas you need to work on? Do you know what techniques to use? If the answer to either of these is no then reach out to me for a consultation. We can meet virtually to assess your needs. After your assessment, I can provide you with virtual training to get you started.

Virtual training is personalized to your needs, the equipment you have, and to help you meet your goals. LIVE sessions and template workouts with supporting videos are available.

How are your home workouts going? If you are anything like me “distracted” is a word that comes to mind with my first couple of weeks at home. That’s okay, too, but in my heart, I knew I could be doing better so I buckled down and found that these things made my “gym” time more efficient and effective!

1. Put it on your calendar at the time you plan to workout. If you’ve gotten away from this practice I suggest putting it on your work and your personal calendar. This makes it easier to stay accountable to yourself!

2. Make a space that is conducive to working out. The least amount of distractions possible the better! In order to remain efficient at your job, you are in your home office for work. Make your workout space the same! (i.e. no tv, no phone distractions between sets…) 

3. Have your equipment in one place! If you’re working live with a trainer or following a written program make sure you know what equipment you need beforehand that way mid-workout you don’t have to go searching for it.

4. Do your warm-ups and cool-downs! These two pieces are just as essential as the main body of work and the last thing you want to do is get injured! If you aren’t sure what to do, ask your trainer!

Treating your workouts as close to what they were when you were going to the gym is a great way to continue to get the most out of your home workouts. If this is something you are struggling with, reach out to your trainer. They are your #1 supporter in this time and want you to continue to have great workouts! 

Written by
Becca Brown
Personal Trainer

If you do not have a trainer and would like to get started with home workouts that are developed based on you and your goals email me today! I have a variety of virtual training options available from LIVE virtual training to LIVE virtual class sessions. Don’t let another day go by with a hum-drum workout or no workout at all, your health and fitness are much too important to do that!

Virtual training is personalized to your needs, the equipment you have, and to help you meet your goals. LIVE sessions and template workouts with supporting videos are available.

With Indiana’s shelter in place order, it’s been more difficult than usual to stay engaged with a beneficial fitness routine.  Gyms, health clubs, and personal training studios are closed so we don’t really have options to go out to a place that has the equipment that we need.  So, what are you doing with the resources at your disposal to ensure that you don’t neglect your fitness at a time when it’s so easy to make excuses?  Have you found a workout plan that works with the equipment that you’ve got?  Are you lost and wondering how to create an exercise regime that works for your situation?  If you answered “I don’t know,” “no,” and “yes” respectively to the questions above then this article is for you.

To create our own exercise routine, we first need to know all the movement patterns that are found in an effective plan.  Those movement patterns are as follows:  Vertical Push, Horizontal Push, Vertical Pull, Horizontal Pull, Lower Body Push, Lower Body Pull, Spinal Stabilization/Anti-extension, Spinal Flexion.  We could also add a Carry to this list if we wish, but I would bet that you already carry things at least a little bit in your life, am I wrong?

Next, we need to know that we want to use each of these movement patterns at least twice each, every week.  And we need to know how many times we plan to work out each week. 

Once we know these two things, we can start dividing our movement patterns into our workouts each week. And remember, each pattern should be in our routine twice.  So if you are going to work out two times per week, then you would simply want to do at least one exercise for each movement pattern during each workout. If you are going to workout 4 times per week then we could do half the movement patterns each workout, and even just do the same two workouts twice each if we wanted.  3 and 5 day splits are slightly more complicated but still doable as long as all movement patterns are used twice each week. 

A balanced workout routine is important like getting the tires aligned properly in your car is important.  If your tires aren’t aligned properly then your car will drift to the left or right.  If your routine isn’t balanced then some muscles get stronger than others and we start to develop problems w/ range of motion in certain joints or we develop chronic pain in joints with imbalanced muscles. Your posture might start favoring the muscles on your front or the muscles on your back.  We need to keep our posture in alignment. 

Here is an effective split for a 4x/wk exercise routine. In this plan you would take one rest day between day two and day three. 

Day 1Day 2
Horizontal Push
Vertical Pull
Lower Body Push
Spinal Stabilization/
Spinal Anti-extension

Vertical Push
Horizontal Pull
Lower Body Push
Spinal Flexion

Day 3Day 4
Can be the same as day one or you can divide movement patterns up differently as you wish
Can be the same as day two or if you come up with a new day 3, then day 4 needs to be complementary patterns. 

Written by:
Rollen Dice
Personal Trainer

If creating a home workout routine seems overwhelming or if you’d like to take it up a notch, consider virtual training. I offer several options that can help you develop a routine designed around your fitness level and goals. Email me today for more information or to schedule a virtual consultation.

Virtual training is personalized to your needs, the equipment you have, and to help you meet your goals. LIVE sessions and template workouts with supporting videos are available.