Here is another opportunity to become a ‘barefoot’ runner!!! Learn the correct and safe way to transform your running biomechanics to decrease your risk of injury, get quicker, and increase your endurance. This 3 hour clinic will give you all of the information you need to ‘re-train’ your body to run naturally.
Post-Season Crew is getting a surprise workout after our 4 week weigh-up!!!! 16-Up Summer Group is just about sold out – opening a second time slot if we get more athletes!!!! Be ready to wake up early – 8 AM!!!!!
Call or Email soon to see which slot you get into!!!
The Post-Season workouts are in full swing and we are 2 weeks into our 4 week challenge to put on 4 pounds of MUSCLE!!! How do we do it? The athletes lift specific weights (which they do NOT get to pick!) for a specific number of repetitions of specific exercises!!!! Yes – this is not a health club – this is Jeff (me) designing your program and standing over you while you work!!! We also live by my 100% effort – 100% of the time rule…NO EXCEPTIONS!!!
We are in full swing, but if you are still interested – you can still join us!! Contact me through the ‘CONTACT’ link above.
Here is a sample of tomorrows lift:
Page Down for More Information – Or Click Off Season Link!!!!
Once again I am running two 8-week sessions of Off-Season Strength and Conditioning!! If you have not participated in the last 3 years, this is a fun and challenging way to prepare for your next season and really make changes to your body and your game!!! This program and these workouts are like nothing you have ever done before – I Guarantee it!!!!
Whether you need to get Faster, Stronger, Bigger or all of the above – this off-season I will tailor a workout for you!!!
New this year – ALL FEMALE WORKOUT time available!!!! Check it out!!!
Off-Season flier 2011 (.pdf file)
One of the most confusing issues facing both athletes and non-athletes is nutrition. The nutrition business is a multi-billion dollar industry, and much of the information you see is confusing, i.e. weight loss, high carbohydrate, high protein, supplementation with performance enhancers, creatine, vitamins, powders, etc.
In order to help you with this extremely important, yet confusing, aspect of your training and conditioning, I have whittled down some of the information to a practical approach utilizing common sense and using your body to help you determine your nutritional requirements.
Weight Loss and Weight Gain
Weight loss and weight gain (fat – not muscle) is a simple equation:
1 lb. of fat = ~3500 calories
350 excess calories/day x 10 days = 1 lb. weight gain
350 calories expended/day x 10 days = 1lb. weight loss
Calories consumed – calories expended = weight gain or loss
How many calories do I need?
For individuals who are not currently following an exercise routine, an average daily intake of calories should be:
Female – 1200 calories
Male – 1500 calories
Based on individual needs (height, weight, body type), these numbers may be higher for some people. If you are a person who eats well and does not gain weight, these numbers are likely right for you, and you should consume no less than posted. If you are an individual who is always thin and cannot put on weight regardless of what you do, these needs may be too low for you, you may need to eat a few more calories to meet your daily caloric needs.
Dieting to Lose Weight
Every individual requires a standard amount of calories to function correctly. You MUST maintain this minimum number of calories to maintain your health. If an individuals caloric intake is less than this amount, his/her body will enter a ‘starvation’ mode and their metabolism will slow down, and the body will actually work hard to ‘hold on’ to fat stores to maintain a healthy amount of energy based on the caloric restriction. This is the basic premise discounting ‘starvation’ diets as an effective weight loss technique.
It is imperative for all individuals to maintain a proper level of hydration to keep the body’s many systems healthy. Dehydration can result in many side effects including fatigue, dizziness, nausea, and can lead to various levels of heat illness. Most importantly, the first sign of dehydration is generally fatigue. Because of this, it is recommended that a person reach for a glass of water or other clear, non-sugared or caffeinated beverage, before reaching for a soda or coffee when fatigue strikes.
A general rule of hydration is that individuals should consume 1 quart of WATER per day for each 50 pounds of weight:
150 lb individual = 3 quarts Water per day
This amount does not take into account physical activity and sweat rate. If an individual sweats throughout the day, the appropriate amount of fluids to replace sweat loss should be consumed.
Tip: Carry a gallon jug of water, if possible, to monitor your daily intake.
Protein vs. Carbohydrates vs. Fat
Athletes have a higher requirement for calories based on their individual energy use as well as their training. A general rule is that a person’s diet should be comprised mainly of Carbohydrates, with Less Protein and Fat:
A more sophisticated method of calculating is to use grams of protein and grams of carbohydrates in specific foods to determine the recommended amount to consume on a daily basis based on your training.
Carbohydrates 6-11gm/kg bw/day
Protein 1.2-2.2 gm/kg/day
Carbohydrates 6-11 gm/kg/day
Protein 3.5-4.0 gm/kg/day
Using this calculation, a 68 kg. individual (150 lbs.) would require:
Carbohydrates 578 gm/day
Protein 136 gm/day
Carbohydrates 578 gm/day
Protein 255 gm/day
Use the attached sheets or www.ntwrks.com/~mikev/chart1a.htm to determine the nutritional facts for 1000 different foods.
Sample Eating Plan Based on 68 kg. Strength and Power Athlete exercising daily
Breakfast Calories Protein (gms) CHO (gms)
2 eggs 150 12 2
2 pieces Toast (Whole Wheat) 130 6 24
Banana 105 2 27
Meal Replacement 330 21 38
Day Total: 1195 41 91
Low fat yogurt with Fruit 230 20 86
Apple 125 0 32
Day Total: 1550 561 209
PBJ on Wheat 430 16 44
Orange 85 0 21
Low Fat Milk (1%) 16oz 200 16 24
Choc Chip Cookies (4) 185 2 26
Snack (after workout)
Meal Replacement 330 21 38
Day Total: 2780 116 362
Dinner Calories Protein (gms) CHO (gms)
Chicken Breast 5oz (baked) 231 43 0
Broccoli (1 cup) 90 10 18
Baked Potato 220 5 51
Butter (1 Tb) 200 0 0
Low Fat Milk (1%) 16oz 200 16 24
Day Total: 3721 190 455
Potato Chips (20) 210 2 20
Cheese Pizza (2 slices) 580 30 78
Day Total: 4511 222 553
As can be seen, a balanced diet will generally give you correct proportions of proteins to carbohydrates. What is most important is to split your daily eating into 6 meals, with a healthy breakfast and a healthy dinner. In addition, I did not analyze fat content in this sample eating plan because the choices of food are healthy already, meaning only a small percentage of the calories are from fat. Choices of healthy foods are most important in planning your daily meals.
In order to increase protein you can eat meats or beans for lunch and you can add pasta with meat sauce to increase both carbohydrates and proteins.
The 2011 Summer Camps were a great success for the third year in a row, and I had the opportunity to have 2 members of the freshman class of Mercyhurst College (and a third who will join them next year – Kyle Cook) for the entire summer program. Dan Bahntge has already had great success and is getting plenty of time on the ice as a true freshman and Grant Gettinger has been doing the same. Last night I heard that Grant feels that, without the hard work he put in this summer, he would not be getting the ice time he has, his strength and fitness were right on track the day he showed up for his first training session!
Congratulations Grant and Danny! (I’ll expect to see you in May next summer)
Another athlete pulled me aside last night to talk about a new opportunity he has been given to skate a level up with a USHL team to possibly get a spot on their team to help them succeed this season. He worked day-in, day-out all last year even though he was getting frustrated by his progress, but he stuck it out with what seemed like daily “counseling sessions” helping him to be patient and stay on track…well, he never gave up and now is getting an opportunity to show his stuff…”it’s because I got so much stronger.”
These are just two stories relating to my goal of helpling players play “one level up” than their expectations due to their attidude, work ethic, strength and fitness. Countless players have come through my doors and have been able to continue to higher levels of play due to their determination and hard work – and they have been Rewarded Greatly!
For those of you who missed last Thursday – here is the Bridge workout to get you ready for the next 8 weeks!!!! Now that we have gotten stronger (A LOT STRONGER!!) and most of us have put on a few lbs. (except for Big Gainer Scott Vazquez and his 14 pounds!!!!) we are going to shift to a higher intensity strength, speed, explosiveness routine! This bridge workout is to help increase your flexibility and get a good base for the fast outside running of the summer!!! p.s. The SAND PIT should be ready for our first Thursday!!! WOO HOO!!!