ATHLETIC STRENGTH AND POWER

Core Training Podcast

Dr Ted Lambrinides has been expounding the virtues of total body, balanced training for over two decades. In the new millenium, CORE Training has been all the buzz. But, it's nothing new to the ASAP Athletic Strength And Power training program that Dr. Ted has been developing over the years. In today's podcast, Ted Lambrinides joins Coach "C" to take an in-depth look at CORE Training and Development.

Check the SIDEBAR on this webpage for more on CORE Training. ASAP PODCASTS may sometimes take up to five minutes to download. Click here: Download core_training.mp3 

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www.athleticstrengthandpower.com.... It's a Blog, too!

Here at ASAP Athletic Strength And Power, we've been studying the stats. We know that we have regular readers located throughout the world! The stats don't lie. We truly have a worldwide audience.  Through emailings, and phone calls, we have heard from quite a few athletes and coaches. We are trying to provide the latest in training information through our regular posts and podcast features.  We have recently added some new technology at our end...technology that will be unnoticed to you...but will greatly enhance ASAP.

One thing that we have discovered is that many of our readers did not realize that this site is actually a blog. That's right, Athletic Strength And Power is powering it's way through the blogosphere. Being a blog, we are very interested in getting feedback and comments from YOU.  As you scroll down to the bottom of the posts, you'll see the word "COMMENTS". That's where we'd like to encourage YOU to leave a comment. You may wish to continue a thought...or add a point....or request more information...or disagree...or request that we do an article, or post on a particular subject area that appeals to you.... How about a podcast request? With our powerful information base and nationally known ASAP Advisory Board, we can generate top notch information for you.

We want to hear from you and what part of the world that you are from. I'm sure that all of us can benefit from the interaction and exchange of knowledge.....so remember, Please Leave a Comment!!

 

All Rights Reserved     Copyright 2006    www.AthleticStrengthAndPower.com

Strength Training for Wrestling

  Once again, it's that time of year for wrestling season to begin. The collegiate programs have started their preseason prep work....and soon the high school and junior high programs will follow. ASAP Athletic Strength And Power will take and in depth look at training for wrestling and also sports nutrition from a wrestling standpoint.

So what does it take to get to the next level? We sought out the expertise of Dick Roche, a wrestling coach who was named to The Ohio High School Wrestling Coaches Hall of Fame in 1994.  Coach Roche, is originally from the small town of Claysville, Pennsylvania where he attended McGuffey High School. He got his wrestling start by having three brothers and going at it in the backyard and living room floor back in Claysville, Pa. He also attended camps at Penn State University. From there, he wrestled four years at Morehead State University and then it was on to military life in the U.S. Army for three years. After a few years of paratrooping, he found himself right back in the foothills of Kentucky at his alma mater, Morehead State...only this time as a coach.  From there he coached at Anderson High School on the far east side of Cincinnati, Ohio....and then moved to the far west side where he anchored down and built a solid and well known winning wrestling program at Oak Hills High School for 26 years. Here's what we learned from Coach Roche on some of the different aspects of a developing a championship wrestling program:

• ...on Strength Training for Wrestling

Once the season is underway, the strength program will need to take on new meaning....the program needs to ensure that wrestlers get three training sessions in the weightroom per week. Coach stressed the emphasis on maintaining and even increasing strength of the upper body. He suggests that the strength training program should include the following stations and exercises:

Rope Climb

Chin-ups

Bench Press

Incline Press

Pulldowns

10 degree chest

Grip development exercises

Bicep and tricep work

These exercises should be an after practice program and should be well supervised to make sure that the athletes maintain their focus. Have the wrestlers work high reps and work until they reach momentary muscular failure using two to three sets if time allows.   Coach Roche stresses the importance of working the total body and completing 8 to 15 reps using a three set approach. If there is one exercise that Coach can't do without it's dips. Dips are a great exercise for upper body development, especially chest, shoulders and triceps.

• ......on Losing 3 to 5 lbs in order to Make Weight

"There is no magical way to lose weight.... the time to control weight is early in the season if you physical body needs 2200 calories a day start cutting back 200 calories each day. If you cut out most foods with high sugars, you will find calorie control much easer.  In a normal practice a hard working wrestler will drop 3 to 6 pounds of water weight and burn  about 1500 to 2000 calories.  Controlling the wrestlers' weight becomes will power, not to over eat and making sure you eat healthy."

• Coach Roche's Suggested Wrestling Nutrition Tips......

"The easiest source of energy is carbohydrates, in order to get the body up and running after a very rigorous day of wrestling and weight training. Proteins are needed to keep the muscles supplied with amino acids. A wrestler should not restrict the amount of water that is needed to stay hydrated this will strongly effect the wrestlers performance in practice and matches. Try to eat a balanced diet to make sure you receive the proper vitamins needed for good health."

• .....and finally, I asked Coach Roche to name some traits and characteristics that separate championship caliber wrestlers from the rest of the pack.... this is the way he sees it:

1. A wrestler must Set Goals
2. Develop Strong Work Habits!
3. Make Practice Count!! Work hard toward doing everything to the best of your ability
4. Get the Most out of your Strength Training Program...OPTIMIZE EVERY WORKOUT!
5. Be sure to attend summer camps....these experiences will make you a better wrestler.

Special Thanks to long time wrestling coach Dick Roche. Article by Ed Cicale

All Rights Reserved                   Copyright 2006           ASAP     Athletic Strength And Power   

Old School Strength Training in the New Millenium

Michigan State University's Strength Coach Ken Mannie writes that  "The age-old adage, “What goes around, comes around,” could easily have its genesis in the strength/conditioning field.   Thirty-plus years of being knee-deep in the trenches have taught me not to be distraught over methodologies or modalities that inexplicably become labeled “antiquated.” In due time, they are sure to resurface with the moniker “cutting edge".

Mannie is right. I couldn't agree with him more. He and I were graduate assistant strength coaches for the Ohio State Buckeyes the last time OSU won an outright Big Ten Championship. The 2002 National Championship year, the Buckeyes shared the Big Ten Championship with a team that they did not play that year, the Iowa Hawkeyes. But anyway, there isn't much difference the way he trains  Drew Stanton, the current MSU quarterback and the way we trained Mike Tomczak, Ohio State's QB from '84. Now, there are a lot of new terms and training jargon that we didn't use back then...for example "ground based"....and "CORE training". Like Ted Lambrinides stated, "You can look through the exercise physiology texts and you won't find the term CORE anywhere". But, the principles are the same when we compare "Old School to the New Millenium." We didn't use PhysioBalls for Core training with the '84 squad but we had some great exercises that we used. In fact, we got a handful of exercises from martial artist (Bando) Rick Rossetter and kick boxing/ Bando expert, Dr Maung Gyi.

So today there are a lot of new terms, buzz words and catch phrases, but the bottom line is that you have to train hard. If you do, you'll get results. Remember the ASAP Athletic Strength And Power slogan...."to Think, Act and Train like a Champion". Basically, old school mentality in the new millenium.

until next time....Coach Cicale

For the complete version of Ken Mannie's "Old School Strength Training in the New Millenium" just click on the download: Download old_school1.pdf

 

The last outright Big Ten Championship Ring claimed by Ohio State was in 1984.    

All Rights Reserved    Copyright 2006   ASAP Athletic Strength And Power 

Developing the High School Basketball Player

Checkout the exclusive ASAP Podcast interview with Cincinnati Oak Hills High School Basketball Coach Mike Price. Just click on the ASAP Podcast logo above 

Today's post and podcast looks into the development of the high school basketball player. ASAP Athletic Strength And Power sought out the philosophy of the Head Basketball Coach of Oak Hills High School, located in Cincinnati, Ohio.  The school is regarded as the largest enrollment high school in the state of Ohio. Mike Price has crafted a program that is the envy of many coaches as his teams are known for being tough, strong and well-conditioned.  He is one of the first basketball coaches to realize the advantage gained from getting his players into the weightroom. Coach Price seeks to gain any competitive edge that's possible and sees to it that his players make strides toward that end.   He believes in a comprehensive year round training program and emphasizes increasing strength during the season..."not just a maintenance program". And, due to his total program, it's no wonder that many of his players have gone on to excel at Division 1 collegiate programs.

Coach Price's former players that are at NCAA Division 1 are Micheal Kramer at Central Michigan University, Steven Pogue at Miami University and Mike Bardo at the University of Akron.

Presently, Price even has his players doing some required reading besides what's given during a normal day at the high school. Their reading a book titled "The Fred Factor...How Passion in Your Work and Life Can Turn the Ordinary into the Extraordinary". .....once again, Coach Price looking to gain an edge!

Mike's list of "Coaches He Admires Most" includes Miami Redhawk's Charlie Coles, Kansas State's Bob Huggins, Ohio State's Thad Matta and Wake Forest's Skip Prosser

Coach Price accepts questions from players and coaches and can be contacted through his email address at       [email protected]

Oak Hills High School is located at 3200 Ebenezer Road, Cincinnati, Ohio 45248

Thanks Coach Price and Good Luck in the coming season.

story by Coach C

All Rights Reserved        Copyright  2006             Athletic Strength And Power               ASAP