ATHLETIC STRENGTH AND POWER

The Workout@Covington Adds The Shuttle MVP Plyometric Trainer

The Workout @Covington has recently added another piece of training equipment called The Shuttle MVP. This equipment allows for:

• low impact plyometric training
• performance training
• functional training

The Shuttle MVP reduces training stress on the spine, the knees and the foot and gives athletes a chance to increase lower body power and explosion, while at the same time, it allows lower body power to increase.... the payoff is improved sprinting, jumping and acceleration. Take your training program to the Next Level!! Contact the staff at The Workout @Covington, including trainer/coach Chad Fields (photos) who is shown performing some functional plyometrics training on the Shuttle MVP.

All Rights Reserved     Copyright 2006     ASAP www.athleticstrengthandpower.com    post by Ed Cicale

Injuries... They're Part of the Game

Today's ASAP Athletic Strength And Power Podcast takes a look at injuries in athletics and how and why athletes can make big comebacks. ASAP Director, Ted Lambrinides has consulted and worked with many coaches and athletes regarding injuries. Of course, Ted played an instrumental role in the comeback of Mike Tomczak, the former Ohio State Buckeye quarterback. Tomczak suffered a broken leg in the spring game but was able to come back and lead the Buckeyes in the fall. He also draws some comparisons between Tomczak's comeback and Carson Palmer's. Today's rehab may involve underwater running on a submerged treadmill. But, 22 years ago, Ted was using hydratherapy....the pool at Larkin's Hall at the Ohio State University.... for specialized running training to get Tomczak ready for the coming season. Ted has also been employing Upper Body Ergometry training for both sports conditioning and for athletic rehab for close to 25 years. Check out the Podcast!

Download the_injured_athlete.mp3

All Rights Reserved     Copyright 2006 www.athleticstrengthandpower.com   Interview by Ed Cicale

ASAP Exclusive: Podcast Interview with UFC Fighter Rich Franklin

Ultimate Fighting Challenge Fighter Rich Franklin is back in the Cincinnati area and preparing himself for further competition. You've seen Rich Franlin on Pay-Per-View and Spike TV. ASAP Athletic Strength And Power caught up with Rich when he ventured back to Oak Hills High School, where he once taught Mathematics. He's been teaching a different lesson as of late...I guess you could consider it a PowerPoint presentation, but of the UFC variety. We asked Rich about his present training regimen and nutrtional program. Here's what he had to say: ASAP Podcasts are MP3 files that can often take up to five minutes to dowload.

Download franklin.mp3 

On Training.... 

• started training back in high school, as he prepped for football
• considers himself to be highly self motivated
• UFC....typical week involves over 25 hours of training
• weight training is of the total body training method and is three times per week
• one day of non-traditional training methods like flipping tires and hitting tires with hammers
• works with a boxing coach a few days per week....
• a thai boxing coach....
• a wrestling coach....
• ...and a day of MMA (mixed martial arts) training 

On Nutrition.... 

• No fast foods! A strict and clean nutritional plan
• ....plenty of water
• ....lean meats and fibrous carbohydrates
• ...Today's Breakfast: "it consisted of a protein shake made up of 50gm of protein, 30 gm of starchy carbohydrates and 14 gm of fat sourced from flaxseed oil". 
• Lunch: 12oz of grilled salmon, one baked sweet potato, some steamed green beans and cauliflower and another protein shake.
• Dinner...ground turkey, broccoli and salsa for flavoring and spice

ASAP Athletic Strength And Power wishes Rich Franklin good luck on his comeback. Thanks for "talking training" with us!

Copyright 2006     All Rights Reserved  ASAP www.athleticstrengthandpower.com        story by Ed Cicale

Bengal Running Back's Personal Chef Rhonda Clark to Share Recipes with ASAP

Shown in this Cincinnati Enquirer photograph by Micheal E. Keating, is Rhonda Clark. She's the personal chef of Cincinnati Bengal's star running back Rudi Johnson.

Here at ASAP Athletic Strength And Power, we're proud to announce that we'll be able to regularly post recipes by Rhonda Clark who was just recently featured in a Cincinnati Enquirer news story not to mention The USATODAY! Rhonda was also featured this past week on the Fox19 WXIX Morning TV Program. She's a professional chef who resides in Cincinnati, Ohio and has played an instrumental role in helping Rudi Johnson shed over 20 pounds and cut his body fat from 12 to 6 percent.   As we are all well aware, nutrition in sport is extremely important. Meal planning and then executing that plan can help athletes reach their body weight goals. Consequently, teams and players can improve their performances due to their diligence in the nutritional aspect.  Unfortunately, unless your lucky enough to be in the greater Cincinnati area and have access to Rhonda Clark's professional services, you'll have to settle for one of her recipes that we'll provide from time to time. 

Today's post features her Black Bean Soup recipe which we can't promise that, after eating you'll perform like Rudi Johnson, but we'll guarantee that you'll love this very lowfat soup that's high only in taste! Thanks Rhonda and Welcome Aboard!! And good luck Rudi!

Chef Rhonda Clark's  Black Bean Soup Recipe

2 tablespoons olive oil

1 medium onion, diced

2 cloves garlic, minced

2 ribs celery, diced

1 large carrot, diced

1 medium red bell pepper, diced

3 cups beef stock

12 ounces vegetable juice (such as V8)

2-15 ounce cans black beans, with their liquid

¼ teaspoon cayenne pepper

Salt and pepper to taste

Heat oil in heavy bottomed large saucepan or dutch oven.  Add onion, garlic, celery, carrot and bell pepper, and gently saute for about 10 minutes or until onions are translucent. 

Add stock and vegetable juice and bring to a boil.  Reduce heat and add beans and cayenne, stirring to make sure all ingredients are mixed well.  Cover and simmer for 45 minutes to an hour.  Season with salt and pepper as desired, and serve. 

If you are interested in contacting Rhonda Clark for her professional chef services through her "Flash in the Pan" company just click here: Flash in the Pan

Flash in the Pan Personal Chef Service

513-373-2060

[email protected]

All Rights Reserved     Copyright 2006 ASAP www.athleticstrengthandpower.com              story by Ed Cicale