ASAP Archives: Legend Strength and Conditioning Coach Ken Mannie and his Michigan State Spartans in training
Blog
-
Athletic Strength And Power
ASAP~Athletic Strength And Power publishes educational videos, facility tours, and interviews with strength coaches. The YouTube channel description calls the content “in-depth and behind-the-scenes looks at some of the top training centers in all of sports.” Program founder is Ted Lambrinides (Ohio State graduate, former OSU graduate-assistant strength coach, longtime exercise-science educator, and sports-performance consultant who has supplied research updates to pro football, baseball, and basketball strength associations). Ed Cicale is the main podcast host and frequent on-site interviewer.
OSU Strength Coach Mickey Marotti with ASU’s Joe Connolly -
MLB Winter Meetings: December 7-12 2025 ORLANDO, FLORIDA
Matt Krause:chief administrating director of the Professional Baseball Strength and Conditioning Coaches Society (PBSCCS)The PBSCCS (Professional Baseball Strength & Conditioning Coaches Society) Winter Meetings are an annual event where strength and conditioning coaches from Major League Baseball and affiliated programs gather to network, learn, and explore new products and services within the field. These meetings often coincide with the larger MLB Winter Meetings.
The 2025 MLB Winter Meetings are scheduled to take place in Orlando, Florida, at the JW Marriott Orlando Bonnet Creek Resort & Spa, with the main events beginning Sunday, December 7, 2025, and including the Marriott International MLB Winter Meetings, the MLB CMA Vendor Cocktail Reception on December 9th, and the MLB CMA Trade Show on December 10th. Key activities at the meetings will include the 2025 MLB Draft Lottery on December 10th and the Rule 5 Draft on the final day, alongside numerous meetings for trades, free agency, and player development.Dates and Location- Dates: December 7-12, 2025
- Location: JW Marriott Orlando Bonnet Creek Resort & Spa, Orlando, FL
Key Events & Activities-
Marriott International MLB Winter Meetings (Dec 7-8):This internal event for Marriott associates features an internal pre-con and a reception for Team Travel Directors and All Brands.
-
MLB CMA Trade Show (Dec 9-10):The Major League Baseball Clubhouse Managers Association is hosting a Vendor Cocktail Reception and a Trade Show.
-
MLB Draft Lottery (Dec 10):The lottery to determine the order of the 2025 MLB Draft will be held on this date.
-
Rule 5 Draft (Final Day):The Rule 5 Draft will take place on the last day of the Winter Meetings.
-
Take the Field Program:A two-day event for those interested in a career in Baseball Operations, featuring panels, speakers, and networking opportunities on topics like analytics, player development, and scouting.
-
Team & Agent Meetings:Executives, general managers, and agents will meet to discuss trades and free-agent signings.
-
Press Conferences:Managers and general managers from each team will hold press conferences to discuss team activities and major signings.
-
Strength Training & Conditioning Ideas for 10 year olds!
Off and runnin' is Sage Wetterich, a fourth grade running back in Mason (Ohio) School District.Strength training for a 10-year-old can be safe and beneficial if done correctly, focusing on bodyweight exercises, proper form, and fun to build strength, coordination, and confidence. Here’s a concise guide:
Key Guidelines- Safety First: Use bodyweight or very light resistance (e.g., resistance bands, light dumbbells 1-3 lbs). Avoid heavy weights or max lifts to protect growing bones and joints.
- Focus on Form: Emphasize proper technique over intensity. Supervision by a coach or knowledgeable adult is ideal.
- Keep It Fun: Make exercises engaging with games or challenges to maintain interest.
- Frequency: 2-3 sessions per week, 20-30 minutes, with rest days in between.
- Warm-Up and Cool-Down: Start with 5-10 minutes of dynamic stretches (e.g., arm circles, leg swings) and end with static stretches.
Benefits
- Improves strength, bone density, and coordination.
- Enhances sports performance and reduces injury risk.
- Boosts confidence and establishes healthy habits.
Sample Routine (Bodyweight-Based)
- Squats (10-15 reps, 2 sets): Strengthens legs and core. Ensure knees don’t go past toes.
- Push-Ups (8-12 reps, 2 sets): Modify with knees on the ground if needed for chest, shoulders, and arms.
- Plank (15-30 seconds, 2 sets): Builds core stability.
- Lunges (10 reps per leg, 2 sets): Improves balance and leg strength.
- Superman Hold (15-20 seconds, 2 sets): Lie face-down, lift arms and legs off the ground to strengthen back.
- Jumping Jacks (20-30 reps, 2 sets): Adds cardio and coordination.
Tips
- Progress Gradually: Start with low reps and increase as strength improves.
- Incorporate Play: Use obstacle courses, animal movements (e.g., bear crawls), or team challenges.
- Nutrition and Rest: Ensure a balanced diet and adequate sleep to support growth and recovery.
- Consult Experts: If possible, work with a youth fitness trainer or check with a pediatrician if there are health concerns.
Cautions
- Avoid complex lifts (e.g., deadlifts, squats with heavy weights) until puberty, as growth plates are vulnerable.
- Watch for signs of overtraining (fatigue, soreness, disinterest) and adjust intensity.
For more details, resources like the American Academy of Pediatrics or youth fitness programs (e.g., YMCA) offer evidence-based guidance.
-
Wrap-Up of the 2025 MLB Draft Combine (June 17-21, Chase Field, Phoenix, Arizona)
The fifth annual MLB Draft Combine, held at Chase Field for the third consecutive year, showcased 322 draft-eligible prospects (180 collegiate, 142 high school) to all 30 MLB teams, serving as a critical evaluation platform before the July 13-14 draft in Atlanta. The event, co-designed by Matt Krause and the Professional Baseball Strength Coaches Society PBSCCS/MLB committee in 2021, featured on-field workouts, strength and conditioning assessments, medical evaluations, and interviews, leveraging advanced technology to provide teams with comprehensive data. Also on hand for the Phoenix event was Dr. Ted Lambrinides who has a long list of accolades and experience at Ohio State Football Strength & Conditioning and The University of Kentucky Basketball & Football Assistant Strength Coach. Today he does extensive NFL advisory work and as well as league committee roles. He recently was a keynote speaker at the CSCCa National Convention in Indianapolis.
Key Highlights:-
Participation and Impact: The combine featured 174 prospects from MLB Pipeline’s Top 200, including 41 in the top 50. In 2024, 73.4% of participants were drafted, with 55 former attendees reaching the majors, underscoring its influence.
-
On-Field Standouts:
-
Day 1: Arizona State’s Brandon Compton dominated batting practice, posting the top three exit velocities in combine history (116.9, 116.6, 116.4 mph) and a 460-ft home run. Quentin Young (Oaks Christian HS) hit 11 balls over 100 mph (max 115.4 mph), and Tate Southisene (Basic HS) had 12 over 100 mph with three over 400 ft. Reid Worley (Cherokee HS) threw a curveball with 3201 rpm, showcasing elite spin.
-
Day 2: Eric Bitonti, Cole Carrigg, and Jake Cunningham impressed with power and arm strength. Carrigg threw 100-102 mph across infield/outfield drills. Snead’s 99.2 mph fastball led pitchers, while Flores’ mid-80s slider stood out.
-
Strength and Conditioning Assessments: Conducted on Thursday and Friday, these tests—aligned with PBSCCS standards—evaluated foot speed, grip strength, agility, and vision. While specific results weren’t publicized, they provided biomechanical data crucial for assessing durability and athletic potential, reflecting Krause’s influence in designing performance metrics.
Coach Matt Krause has been featured many times on the ASAP~Athletic Strength and Power website.Matt Krause is a highly accomplished strength and conditioning coach with over 25 years of experience in professional baseball. His career highlights include:-
New York Yankees (2014–2019): Served as Director of Strength and Conditioning, working with players like Derek Jeter. He was praised for his detail-oriented approach and communication skills by Yankees GM Brian Cashman.
-
Cincinnati Reds (2003–2013): Spent 11 seasons with the Reds, including nine as Major League Strength and Conditioning Coordinator (2005–2013). Under his tenure, the Reds were among the least injured teams, using only five starting pitchers in the first 120 games of one season, setting a modern franchise record.
-
Other Roles: Worked as a minor league strength coach and coordinator with the Pittsburgh Pirates (2000–2002) and interned with the Chicago Cubs (1999). He also served as an assistant strength coach at the University of Central Florida (1997–2000), where he earned his master’s degree in physical education.
-
Awards and Recognition:
-
2018 NSCA Professional Strength Coach of the Year.
-
2013 Nolan Ryan Award for MLB Strength Coach of the Year.
-
American League Strength Coach for the 2015 MLB All-Star Game.
-
Part of the Reds’ 2012 MLB Medical Staff of the Year Award.
-
-
Professional Baseball Strength & Conditioning Coaches Society (PBSCCS): Named Administrative Director in 2020 and previously served as President for two years. He has been a key figure in advancing strength training for baseball, contributing to initiatives like the MLB Draft Combine in 2021.
Certifications: Holds CSCSD (Certified Strength and Conditioning Specialist with Distinction) and RSCCE (Registered Strength and Conditioning Coach Emeritus) from the NSCA, and is a certified athletic trainer (ATC) with the National Athletic Trainers Association.
Current Role: Serves as Health & Human Performance Director. F1RST: Florida's Forensic Institute for Research, Security, and Tactics, applying his expertise to law enforcement training.
Background: A U.S. Marine Corps Reserves veteran (1992–2000), Krause earned a bachelor’s degree in exercise and sports science from East Carolina University (1997). He resides in Tampa, Florida, with his family.
-
-
New Book release: Beyond Comfort: Mastering a Growth Mindset with Excellence Through Urgency by Coach Ted Rath
Hello!
This is the first season in the past 16 years that I haven't been patrolling an NFL sideline holding people back in short sleeves haha! So what have I been doing with myself?
Well, besides coaching youth sports for our kids I WROTE A BOOK!!! It's been an incredibly rewarding process and I'm blessed to have so many people in my life who have supported me throughout it. Please see below for a link to purchase on Amazon. Attached is a brief overview of the book
Ted Rath
Download Ted Rath Book Release
If you're going to do the olympic lifts in your training program, do them the proper way! I can't tell you how many high schools that I have visited and saw athletes demonstrating how NOT to do them.
Strength & Conditioning Coach Ted Rath explains the necessary progressions for athletes who are incorporating olympic lifting movements. Sean Williamson demonstrates the progression movements.
Filmed on location at the Detroit Lions Football Complex and Strength Training Facility at Allen Park, Michigan by Ed Cicale; ASAP Athletic Strength And Power"Building your facility from the ground up"
Download Ted Rath Book Release
-
ASAP Podcast Eleiko Director of Education; Rodney Corn
In this episode, ASAP PODCAST host Ed Cicale talks 'training and Eleiko equipment' with Rodney Corn, Director of Eleiko Education, a world-renowned Swedish company known for its high-quality strength training equipment. Rodney shares the history of Eleiko, from its origins as an electrical installation company to becoming a leader in the weightlifting and powerlifting community.
Rodney delves into the innovations that set Eleiko apart, such as their indestructible bars, precision-engineered cables, and versatile training systems. He also discusses the company's commitment to longevity, safety, and user-centric design, making Eleiko a top choice for professional and collegiate sports facilities worldwide.
Listeners will learn about Eleiko's rigorous testing processes, their educational programs, and how they cater to both elite athletes and everyday fitness enthusiasts. Rodney also shares insights into his personal training regimen and the importance of proper supplementation for optimal performance and recovery.
Don't miss this conversation that highlights the cutting-edge technology and rich heritage behind Eleiko's exceptional strength training equipment. Discover why Eleiko remains a very trusted name in the fitness industry.
One can experience Eleiko by heading to the Eleiko USA Headquarters located in Austin, Texas.
-
ASAP Classic Podcast with the late Fitness and Training Pioneer Roger Schwab
ASAP Classic Podcast with the late Roger Schwab who passed this past March 2024.
ROGER HAD BEEN A PIONEER IN WEIGHT TRAINING FOR DECADES. HE WAS COLLEGE FOOTBALL’S FIRST STRENGTH AND CONDITIONING COACH (PENN STATE 1964-1965) AND THE MAN WHO INTRODUCED THE NAUTILUS TRAINING AND EQUIPMENT SYSTEM TO PHILADELPHIA IN 1976. FROM 1976 TO 2015, HE WAS THE OWNER AND OPERATOR OF MAIN LINE HEALTH & FITNESS, RECOGNIZED BY MEN’S HEALTH AS THE FINEST WORKOUT IN THE UNITED STATES. ROGER WAS ALSO NAMED BY THE MAGAZINE AS ONE OF THE TOP PERSONAL TRAINERS IN THE U.S.
ROGER TRAINED BOTH THE U.S.A. WOMEN’S OLYMPIC SWIMMING AND FIELD HOCKEY TEAMS. HE ALSO TRAINED MIKE MENTZER FOR THE 1978 MR. UNIVERSE AND THE 1980 MR. OLYMPIA COMPETITIONS, AND SERVED AS HEAD JUDGE OF THE INTERNATIONAL FEDERATION OF BODYBUILDERS, PROFESSIONAL DIVISION, FROM 1978-1982.
A NATIONALLY RECOGNIZED LEADER IN THE PREVENTION AND REHABILITATION OF SPORTS RELATED INJURIES, ROGER HAS CONDUCTED IMPORTANT RESEARCH INTO THE PREVENTION AND REHABILITATION OF INJURIES OF THE SOFT TISSUES OF THE LUMBAR AND CERVICAL SPINE. HE IS ALSO THE AUTHOR OF OVER 100 ARTICLES IN NATIONAL PUBLICATIONS ON STRENGTH TRAINING AND BODYBUILDING, AND PUBLISHED THE ACCLAIMED BOOK, “STRENGTH OF A WOMAN,” IN 1997. HE WAS INDUCTED INTO THE PHILADELPHIA JEWISH SPORTS HALL OF FAME FOR EXCELLENCE IN SPORTS/MEDICINE IN 2008.
IN 2012, ROGER INTRODUCED X-FORCE “NEGATIVE ACCENTUATED” EXERCISE IN THE U.S. HE IS CURRENTLY THE OWNER-OPERATOR OF X-FORCE PHILADELPHIA, AND IS A LECTURER AND FEATURED SPEAKER ON THE BENEFITS OF “ECCENTRIC” TRAINING IN STIMULATING A SYSTEMIC PHYSIOLOGICAL EFFECT.
In this episode of the ASAP Podcast, brought to you by SpecAthletic The Sports Flooring Professionals, Ed Cicale traveled to Philadelphia to visit the Mainline Health and Fitness Training Center in Byrn Mawr. Founded by the passionate strength trainer, Roger Schwab, Mainline Health and Fitness evolved from a small 1,200 square-foot facility to a whopping 35,000 square-foot behemoth. The conversation with Schwab uncovers the rich history behind the center's transformation and the unique approach towards strength training it offers.
Starting operations on Thanksgiving Day in 1976 as Mainline Nautilus, the gym was equipped with only nine machines. Inspired by his personal strength training journey, Schwab took the initiative to elevate his small fitness center. It wasn’t long before they expanded to include 120 Nautilus and Med-X machines, Nautilus medical testing machines, and a complete line of X-Force machines from Sweden, hailed by Roger Schwab for delivering the most effective workouts, brings a "wow" factor unseen in other fitness equipment due to its unique design for stimulating negative training.
Schwab elaborates on the benefits of X-Force machines, particularly for negative or eccentric training, citing how the technology has contributed significantly to the success of his fitness center over time. The remarkable physical transformations witnessed by clients, insists Schwab, are a testament to the efficacy of the X-Force equipment. This forward-thinking approach to fitness has not only garnered positive responses from patrons but has notably tripled business for Mainline Health and Fitness.
Wrapping up the episode, Cicale commends Schwab for his innovative and dedicated approach to fitness and strength training within the Mainline Health and Fitness Training Center. Tune in for an insightful look into one of the most incredible centers in the country and the inspiring story of its founder, Roger Schwab.
RIP Roger
ASAP Classic Podcast Roger Schwab
-
Kevin McNair’s Speed System
Kevin McNair’s
Speed System
Speed is a skill…it can be taught
Philosophy of Speed
- No such thing as being fast or slow…it’s a matter of degrees of speed
- Speed can be developed…and it’s developed through a way of thinking
- Foot Plant
- Posture
- Eye Focus
- Hip Rotation
The way that you think…determines the way that you’re going to move
Myths of Speed
- You are born with speed
- faster arms result in speed
- higher knee lift results in speed
- faster knees result in speed
- faster, shorter steps at the beginning of a burst of a 40yd sprint results in speed
These myths are myths because they are only concerned with the recovery aspect of speed.
SPEEDdefined: a series of falls and recoveries. The person who falls the fastest and recovers the fastest….runs the fastest!
There are two phases:
- The Falling (Drive) Phase: because of leg drive and the arm going back
- The Recovery Phase: this is what is seen in the front…with the knee and the hand lifting. Too many athletes and coaches concentrate on the Recovery Phase. They are aware of the Drive Phase. However, their real emphasis is on the Recovery phase. Why? Because one can see it. So, the deception is… is that the more frequent the hand and knee lifts… the faster one is deceived into thinking that they are running. And, in actuality, one just has quicker movements that are visible.
- No such thing as being fast or slow…it’s a matter of degrees of speed
-
ASAP ‘CLASSIC’ Baseball Podcast with Matt Krause Director of the Professional Baseball Strength & Conditioning Coaches Society
former Reds S&C Coach Matt KrauseOne of the main reasons that the ASAP~Athletic Strength And Power Podcast is sought out by top professional, collegiate and high school coaches and athletes is because of our vast connection to many of the most brilliant strength, conditioning and speed coaches in the USA. Our advisory board consists of many of the top professionals in the field.
In this ASAP ‘CLASSIC’ Podcast, we lean on the expertise of Matt Krause. He was the Director of Baseball Strength & Conditioning of the Cincinnati Reds for eleven seasons. Krause followed that by spending seven seasons as the New York Yankees’ Director of Baseball Strength Performance. Matt knows the special needs of the baseball player and that there is a fine line to training the player properly and training him to the point of over training. When you work with multi-million dollar athletes, future Hall of Famers and Major League Baseball All-Stars, there’s no room for error.
Today, he’s the Administrative Director of the Professional Baseball Strength & Conditioning Coaches Society. Join us today for an information-packed podcast on training for baseball players…. useful for players at any level
Join us today for an information-packed podcast on training for baseball players…. useful for players at any level.