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