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Becoming a better athlete on and off the turf!

Why do we have a career in this field, this field of athletics, training, healthy movement patterns, and everything associated with those categories? I would answer that we are striving to make humans better at being just that: human!

What does it take to be a better human? It takes hard work, dedication, confidence, setting attainable goals, and a commitment to growth and learning.

What we aim to do in the weight room, on the turf, or on the track, is to give them to tools to be healthier, wiser, more efficient humans, carrying over to every aspect of life. Whether it be better at covering an attackman in lacrosse, or playing with their little cousins in the weekend, we are teaching the proper technique and motor patterns to be successful anywhere.

For example, one of our high school athletes came to us performing lunges with arms and legs on the same side of his body moving together, instead of opposite arm and leg. After two classes with any of our coaches the athlete is now moving properly, with increased speed, firing on all cylinders!3.18blog

That athlete can now progress faster than his peers who have not been coached up in proper running technique. He is less likely to injure himself during his sport, while gaining the confidence that comes along with progression and accomplishment. This just one of the many examples of growth that can be found at Revolution Athletics.

All Quiet on the Iron Front

An empty weight room is a beautiful sight.  Cold steel, beams, bars, and various weights surround the area.  With no music playing, before training sessions begin, one can immerse themselves in the rare moment of solace.  Visualizing how many people have stepped foo2015-04-15 04.45.32FACILITY PHOTO EDITS - 2015t in the room, accomplishing great feats while striving for more.  Then taking time to reflect upon their own ambitions within the concrete walls, and how they can use the tools that surround them to be a better person, coach, athlete, and mentor.

Freedom.  It screams freedom.  In an empty room creativity is allowed to roam carelessly, unabashedly.  Thoughts flow between the dumbbell handles, cares float between the racks, and worries are asked to leave through the front door.  The mind soaks in the calm, appreciating the moments, preparing for the tempest to come.

Deep breath in, long exhale out.  The ability to do that in an empty room is freedom to me.

Humility

Word of the Week: Humility

Definition for our purposes = humbleness, maintaining composure, poise, staying away from cockiness and arrogance.blogpic2-6

“Throw some weight on!”

When I’m training I see the same people, every day, lifting the same amount of weight.  Happy with complacency and the status quo.  You need to want more from yourselves and those around you.  If you move well, and are healthy, you need to add some weight to bar.  Increase the intensity, smash through plateau’s, or add some extra reps to that last set.   Being comfortable with your current training won’t lead to consistent progress, in both the weight room and life.  Give it a shot next training session, see what you’re capable of!

by Trish Messina

Having Goals

One must have goals. Those that have goals are more likely to achieve said goals over their brethren who have no goals. Those with specific goals are better setting themselves up for success. One such system for developing goals comes from the acronym S.M.A.R.T., first seen in November 1981 issue of Management Review, in an article written by James Cunningham, George Doran, and Arthur Miller.

SMART stands for:Goal setting
Specific
Measurable
Achievable
Realistic
Time-Based

Goals should be clearly defined, with a deadline, and within the realm of accomplishment. Good luck in accomplishing your goals.

Peri-Workout Nutrition

blogpicYou have training at 5:30pm, lasting for two hours.

It’s currently 5pm, and you haven’t eaten since the buttered english muffin you scoffed down on your way to the morning bus.

You have set yourself up for failure.

“But Jim, I don’t have time to eat.” or “I can’t eat close to training.”

Bologna. well, maybe not as a meal, but I call shenanigans. I can write a whole article about excuses, but I’ll keep this one to discussing what to eat, when.

So how can your schedule look better? I would get a meal in 1-2hours before your session, nothing too heavy, but something to fuel the body.  Perhaps a mixture of chicken and rice, with sriracha, and adobo seasoning. yum.

Intra-workout, a.k.a. during your workout you should be consuming water, possibly with a rehydrating gel or amino acids.  These help to keep the muscles contracting the way they are supposed to.

Post-workout involves another meal, consisting of protein, carbohydrates, and fats.  People debate on the matter of nutrient timing, but I am a believer in having consistency with regards to training, so I aim to eat within an hour of finishing my workout, always. Keep it clean, nutrient-dense, and something you wouldn’t be ashamed to tell your coach you ate.

 

 

 

*The above is the opinion of one caveman that can be found in the weight room of Revolution Athletics. Any advice is not intended to diagnose, treat, cure, or prevent disease or to provide medical advice. Information on this website represents the opinions of the respective authors and is protected under the laws of copyright and trademark. No statement on our website is intended to imply that supplements can or should be used in place of a drug or medication or that supplements can cure, treat, or prevent disease.

Revo Combine

This Just In! The High School Combine held at Revolution Athletics over the weekend was a blast! We were able to test and record over 40 athletes in six different events over the course of the afternoon.

Impressive times from all competitors, with great energy and enthusiasm for each event.

Some of the results included a 4.5 second 40 yard dash, along with a 10 foot Broad JUMP!

Unfamiliar with the events of the combine?  We’ll fill you in on the drills and importance of each.

The 40yard Dash: One of the most common events at a combine, the athlete gets down into a stance, pauses, then sprints 40 yards in a straight line.  A test of acceleration and speed.

The Broad Jump: A test of Horizontal Lower Body Power and athleticism, the athlete jumps with both feet as far forward as he can and sticks his landing, where the measurement will be taken at the heel of rear-most foot.

The Vertical Jump: A test of Vertical Lower Body Power, the athlete jumps as high as they can, hitting a device that measures their reach.

The Med Ball Chest Pass: A test of Horizontal Upper Body Power, the athlete goes on their knees holding a 10lb med ball and using both their hips and arms, they ‘punch’ the med ball out as far as they can, measuring where the med ball landed.

The Pro Agility: A test of lateral quickness, the athlete will run 5 yards to the right, 10 yards to the left(the direction they came from), then 5 yards to the right again.  Also known as the 5-10-5 drill.

The 3 Cone Drill: A test of quickness, agility, and athleticism, as well as body control. The athlete sprints 5 yards forward touching the line with their right hand, sprints back to the start, again touching the line with their right hand.  Then they will sprint back towards the first line, run a figure 8 around a cone five yards to the right, and sprint back around towards the start.  This Drill is also known as the L-Drill because of the shape of the cones. A visual of the drill is below courtesy of Top End Sports.

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Reference: Author: Robert Wood, First Published: 2008, Page Title: 3-Cone Shuttle Drill Test, Website Name: Topend Sports, Access Date (today): Wed Jan 18 2017 16:36:01 GMT-0500 (Eastern Standard Time), Webpage URL: http://www.topendsports.com/testing/tests/3-cone-drill.htm

Thy Own Fire

firequoteI was strolling through the Lillybrook meadow earlier today when I came upon a young lad that looked anguished; oh so worried.  I said to the little boy, “Pray tell, why are thee so saddened on this fine day?”, to which the boy replied, “Good Sir, on this fine day I find myself starved for nourishment.  Naught for morsels of me mum’s shepherd pie, but for strength, for will, for determination! What say ye Good Sir?”  Quite peculiar of a hunger, but upon pondering the boys request, I came to many realizations.  Awoke inside of me was a fire that only grew with each passing moment.  Each pulse pushed the heat throughout my frame, igniting me to stoke the lad from his stupor.  Surveying his baffled eyes, I exclaimed, “Young Lad, what you seek can be satiated from within! Light thy internal torch with the kindle from the detritus of the largest forest; Thy Heart!  For ones’ flame is never snuffed, only lacking the air brought by thy own blood!”
~Jim Scheller

Hello 2017, Let’s Evaluate!

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So you’re finally ready to commit!  You’ve gathered up the drive, the dedication, the discipline to grind out at least two hours of training a day, at least four days per week, throughout the Nine Month Off Season.

Congratulations.

But You’re Late.
The truly dedicated have been here since November….

But alas, there is still hope.
You can still salvage 2017…
“But how do I do that?” you might ask.  Never been to Revolution Athletics before?  Please don’t hesitate to call us at 631-615-2719 to set up an evaluation. During said evaluation you will work 1-on-1 with a performance specialist going over some of our warmup series, techniques we like to see our athletes’ exhibit, and getting some baseline tests and data.  We also conduct both open-chain and closed-chain movements, looking for weaknesses, strengths, and incorrect movement patterns.
Bring your cleats, bring your water, bring your best ‘you’.

Muscle Cramping & Hydration

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Did You Know…

 

Why do muscles cramp?

* Nervous system is too excited.

* Adrenaline causes the muscles to fire faster/harder than they are used to, resulting in a locked-up muscle.

* Muscle attachment sites are knotted up.

* Body is sending fluid to the digestive system, as opposed to the muscular system. This

is due to eating a large meal or taking too many shots of electrolytes.

 

How do we prevent muscle cramping?

* Roll out the muscle near joints with a ball/pipe/stick/etc.

* Drink at least a gallon of water throughout the day before the game, similar protocol for

day of game, possibly upping it to 1.5-2gallons.

* Some form of potassium(banana, avocado, nuts, etc.) with a meal.  Keep it in

moderation, more is not better in this instance.

* Some form of salt as well: Pretzels at half time along with watered-down

gatorade/pedialyte/etc. is a solid choice. Once again, everything in moderation.

* Minimize caffeine intake throughout the day, it is a diuretic that tells the body to flush

water out of the system.

Mental Checks and Balances

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In the above link, you’ll find a video of Jeff Cavaliere MSPT, CSCS going over a challenge that involves sprinting, burpees, cone touches, and bear crawls.

I came across this challenge whilst scouring forums for new fitness goals and information.  Earlier this week I was discussing with one of my clients the importance of ‘mental checks’ and the ability to break mental barriers.  For instance, the challenge issued above seems simple, possibly pointless, but it’s a goal. It’s tangible. I can grab it if I try hard enough.  While having too many of these goals drives people towards obsession, then resentment and despair, sprinkling them throughout the training cycle drives athletes towards accomplishment, instilling confidence while breaking the phrase “I can’t” or “That’s impossible”. For example I’ve committed to attending Spin classes once a week with the lady friend, which can be viewed as a burden, a chore, a wall in the way of my lifting goals and progress.  Or it can be viewed as an excursion, a vacation from the norm, an opportunity to achieve something new. 
 
If that doesn’t sound like your cup of tea, then what is? What have you viewed as impossible, insurmountable? Why? What’s stopping you?
 
Jim Scheller

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