ATHLETIC STRENGTH AND POWER

Saturday Morning: Thomas More College

ASAP's Training Sessions on Saturday Mornings at Thomas More College will begin at 9:00. Click on the map for directions.

 If you have any questions.... call 513-240-7311

ASAP Saturday Morning Interval Training Program

The ASAP~Athletic Strength And Power Summer Interval Training Program is in full swing. Presently, the program takes place on the brand new Field Turf at the new football stadium at Thomas More College. The starting time is: Saturdays;9:00am  Athletes from many sports are in attendance.... and represented by NFL, many college level, and high school/ middle school athletes.
The program consists of:

• Flexibility Training

• Speed Training
• Endurance Training
• Agility Training
• Quickness and Functional Training
• Core Training
• Skill Training and Development

Here's a sampler of some of the training that we're doing.... Greater Cincinnati and Northern Kentucky's most comprehensive sports performance enhancement programs.

Nike/SPARQ Football Combine and Clinic at The River's Edge Indoor Sports Complex SPARQ

The regional Nike Football Combine will be held at the River's Edge Indoor Sports Complex in Cleves, Ohio (westside Cincinnati), the home of one of the ASAP sports performance centers: ASAP @ The River's Edge on Saturday March 14, 2009. The combine will follow the Nike SPARQ Testing procedures where each participant will receive a SPARQ Rating Score. ASAP~Athletic Strength And Power Director, Ted Lambrinides, is a certified SPARQ Instructor. If you have any athletes in need of Pre-Combine preparation training, please contact ASAP at:
513-240-7311

In addition, a Nike/SPARQ Clinic will be held at the River's Edge/ ASAP Training Facility on Saturday, March 21st 2009.

 

2009 University of Florida Strength Clinic March 6-7th

Those Florida Gators are big, strong and have a heck of a bite! Now's your chance to find out why and how they get that way. Florida's Head Strength Coach.... Mickey Marotti, assistant Frank Piraino and the rest of the strength staff will reveal a few of the Gator strength and conditioning secrets and methods on March 6th and 7th of 2009 during the University of Florida Strength & Conditioning 4th Annual Coaches' Clinic.
With Guest speakers Dr. Ken Leistner, Gray Cook, Anthony Pass, Ronnie McKeefery, Leslie Bonci, Lee Burton, Mike Gittleson and Scott Savor... this clinic promises to get you usable information that you can use and implement with your own program. 

Click on the Gator for the Brochure
Take a time-out right now to download the Florida Clinic Brochure PDF and get registered today.  Or,after December 1st,  you can register online at www.GatorZone.com/camps and for further information, contact Frank Paraino at frankp@gators.uaa.ufl.edu  or call 352-375-4683 (ext 4940)

Why ASAP~Athletic Strength And Power?

Click on the ASAP PODCAST LOGO for an interview (2 minutes) with ASAP Program Director Ted Lambrinides and find out the reasons for the success of the Athletic Strength And Power program.

• Professional Services for Athletes
• Goal Oriented ASAP Program
• Progression accomplished over a period of time
• Potential for injury is minimized
• Proper training program administration
• Excellent supervision and coaching with exceptional experience
• Parental and Physicians' trust
• Better Business Bureau Accreditation

Saturday Morning Sports Conditioning

                      

"ASAP......... When You Need Results ASAP"

Conditioning-Speed-Agility Training

• Where? CovCath High School (click for directions)
• When? 9:30am  (arrive early for extra flexibility training)
• What to bring? Desire and plenty of cold Gatorade or Water
• Who? Those in pursuit of the next level!
• Gassers

  We recently conducted one of our Saturday morning training sessions. These sessions are usually sprinkled with a blend of professional (NFL), College (Ohio State, Purdue, Boston College, Ball State, etc) and High School athletes. Many of these athletes, both men and women, are elite and in exceptional physical condition. And furthermore, they are presently on a strength training and conditioning program that's under the guidance of Ted Lambrinides PhD, Director of The Workout@Covington, just across the river from Cincinnati, Ohio in the shadows of Paul Brown Stadium.

  The  training sessions always begin with a Dynamic Warm-up. This would include many or all of the following exercises:

  

• Half Speed 50yd jogs

Back Pedals  4x10yds

Three step walking Lunge w/twist  1x 15yds and return

3 step Squat grab back of ankles...repeat ....1x 15 yds and return

walking side lunge

walk 3 steps: hands to turf: alternate legs back as high as possible

Then, we progress to the real deal.... the heart of the workout. The Interval Training Segment. Don't eat very much at all prior to attending these sessions and bring plenty of chilled sports drinks!!

Click the thumbnail for a larger view of the photo:

The Workout

Here's a sample of one of the Saturday morning sessions at CovCath Football Stadium in Covington, Kentucky. The training sessions are best done on a lined football field and we prefer running on Field Turf, which is a very nice surface and easy on the knees and other joints.

The training sessions have been designed to utilize the latest advances of exercise physiology..... and if performed regularly, can propel athletes to the next level.

On this particular training session we used what's known as Gassers. A "Gasser" is performed by starting on the sideline, sprinting across the field and touching the opposite sideline with your foot...then returning to the original sideline, touch that line with your foot and then repeat. One Gasser is equal to approximately 213yds of building speed and then decelerating. A Half Gasser is a sprint across the field and then back.

6x full gassers    (1280yds)

9x half gassers     (960yds)

10x 10yd backward runs   (100yds)

shuffles

carioca

lunges

flexibility

agility ladder

3x 200 yd shuttles  (down the field and back) 60 secs till next shuttle starts (600yds)

mirror drills...+ 60sec squat

Check our YouTube Video of a Half Gasser

"ASAP......... When You Need Results ASAP"

Conditioning-Speed-Agility Training

• Where? CovCath High School (click for directions)
• When? 9:30am  (arrive early for extra flexibility training)
• What to bring? Desire and plenty of cold Gatorade or Water
• Who? Those in pursuit of the next level!
• Gassers

  We recently conducted one of our Saturday morning training sessions. These sessions are usually sprinkled with a blend of professional (NFL), College (Ohio State, Purdue, Boston College, Ball State, etc) and High School athletes. Many of these athletes, both men and women, are elite and in exceptional physical condition. And furthermore, they are presently on a strength training and conditioning program that's under the guidance of Ted Lambrinides PhD, Director of The Workout@Covington, just across the river from Cincinnati, Ohio in the shadows of Paul Brown Stadium.

  The  training sessions always begin with a Dynamic Warm-up. This would include many or all of the following exercises:

  

• Half Speed 50yd jogs

Back Pedals  4x10yds

Three step walking Lunge w/twist  1x 15yds and return

3 step Squat grab back of ankles...repeat ....1x 15 yds and return

walking side lunge

walk 3 steps: hands to turf: alternate legs back as high as possible

Then, we progress to the real deal.... the heart of the workout. The Interval Training Segment. Don't eat very much at all prior to attending these sessions and bring plenty of chilled sports drinks!!

Click the thumbnail for a larger view of the photo:

The Workout

Here's a sample of one of the Saturday morning sessions at CovCath Football Stadium in Covington, Kentucky. The training sessions are best done on a lined football field and we prefer running on Field Turf, which is a very nice surface and easy on the knees and other joints.

The training sessions have been designed to utilize the latest advances of exercise physiology..... and if performed regularly, can propel athletes to the next level.

On this particular training session we used what's known as Gassers. A "Gasser" is performed by starting on the sideline, sprinting across the field and touching the opposite sideline with your foot...then returning to the original sideline, touch that line with your foot and then repeat. One Gasser is equal to approximately 213yds of building speed and then decelerating. A Half Gasser is a sprint across the field and then back.

6x full gassers    (1280yds)

9x half gassers     (960yds)

10x 10yd backward runs   (100yds)

shuffles

carioca

lunges

flexibility

agility ladder

3x 200 yd shuttles  (down the field and back) 60 secs till next shuttle starts (600yds)

mirror drills...+ 60sec squat

Check our YouTube Video of a Half Gasser

Back Pedals  4x10yds

Three step walking Lunge w/twist  1x 15yds and return

3 step Squat grab back of ankles...repeat ....1x 15 yds and return

walking side lunge

walk 3 steps: hands to turf: alternate legs back as high as possible

Then, we progress to the real deal.... the heart of the workout. The Interval Training Segment. Don't eat very much at all prior to attending these sessions and bring plenty of chilled sports drinks!!

Click the thumbnail for a larger view of the photo:

The Workout

Here's a sample of one of the Saturday morning sessions at CovCath Football Stadium in Covington, Kentucky. The training sessions are best done on a lined football field and we prefer running on Field Turf, which is a very nice surface and easy on the knees and other joints.

The training sessions have been designed to utilize the latest advances of exercise physiology..... and if performed regularly, can propel athletes to the next level.

On this particular training session we used what's known as Gassers. A "Gasser" is performed by starting on the sideline, sprinting across the field and touching the opposite sideline with your foot...then returning to the original sideline, touch that line with your foot and then repeat. One Gasser is equal to approximately 213yds of building speed and then decelerating. A Half Gasser is a sprint across the field and then back.

6x full gassers    (1280yds)

9x half gassers     (960yds)

10x 10yd backward runs   (100yds)

shuffles

carioca

lunges

flexibility

agility ladder

3x 200 yd shuttles  (down the field and back) 60 secs till next shuttle starts (600yds)

mirror drills...+ 60sec squat

Check our YouTube Video of a Half Gasser

ASAP Saturday Morning Speed~Agility~Conditioning Program

It's that time of year again! Time for the ASAP Saturday Morning Speed~Agility & Conditioning Program.
 

This week's Saturday Program, July 7, 2007 will meet at CovCath's FieldTurf Football Field at 9:30 a.m.  For extra flexibility training, arrive early! It's highly suggested that athletes bring plenty of Ice Cold Water...or Gatorade.

Saturday's Weather Forecast

If you have any questions regarding the training program, please feel free to send us an email to : ASAP The Workout

This is the 13th summer for this program that has had some great alumni in attendance throughout the years, including:

• Chris Ensminger: Oak Hills High School, Valparaiso University and European Professional Basketball
• Ricky Brown: Elder High School, Boston College, Oakland Raiders
• Troy Evans: Lakota High School, University of Cincinnati, Houston Texans NFL Football
• Rocky Boiman, St. Xavier High School, University of Notre Dame, Indianapolis Colts NFL Football
• Sarah Leibel: St. Ursula Academy,Ball State Soccer
• David Turner; Cincinnati Elder High School, Brown University Football
• Rich Allendorf: St. Xavier High School, Miami University Basketball
• Sarah Ensminger: Oak Hills High School,North Carolina State Volleyball
• Andrew Larkin; St. Xavier High School, University of Rochester Basketball
• Shaun Alexander: Boone County High School,University of Alabama, Seattle Seahawks NFL
• Brandon Myree, Winton Woods High School, University of Pittsburgh,Green Bay Packers NFL Football
• Marty Bauer, Cincinnati Elder High School, Wofford College Football
• Drew Ellison; CovCath High School
• Brad St. Louis, Cincinnati Bengals NFL Football
• Mike Ensminger, Oak Hills High School, Miami University Basketball
• Chasity Slone; Fitness Model & Figure Competitor
• Craig Cashen; St. Xavier High School,Eastern Michigan University Basketball

Join ASAP~Athletic Strength And Power Director Ted Lambrinides along with Doug Monaghan and Ed Cicale for the training session.

Saturday Morning Sports Conditioning

                      

"ASAP......... When You Need Results ASAP"

Conditioning-Speed-Agility Training

Saturday, June 23rd, 2006

• Where? CovCath High School   (click for directions)
• When?  9:30am  (arrive early for extra flexibility training)
• What to bring? Desire and plenty of cold Gatorade or Water
• Who? Those in pursuit of the next level!

Saturday Morning Conditioning & Agility Training

 

• Next Scheduled Session
• Where:  CovCath High School Football Stadium
• When: Saturday July22nd
• Time:  9:30a.m
• Weather Forecast: around 75-80 degrees on the turf....possible showers