Conca Sport and Fitness News

Thank You Springfield College Interns!

Wed, 23 May 2012 15:09:00 GMT

Here's a behind the scenes look at a typical intern lift before the work day at Conca's

Thanks Jared for putting this together! And a big THANK YOU to their fearless leader, Coach Jon Maneen!

Part 2: Reducing Arm Injuries With Pitch Counts and Conditioning

Wed, 09 May 2012 10:37:00 GMT

In Part 1 of this series we noted that The American Sports Medicine Institute (ASMI) suggested the top 3 primary risk factors that contribute to overuse injuries in youth baseball pitchers were:

Overbearing dad's who want their kid to get a scholarship and play pro ball???

Total number of pitches during a game, season, and a year.

Injuries are the result of the cumulative stress (microtraumatic trauma) of the repetitive act of throwing. This stress accumulates over multiple games, seasons and years in young players

2. Poor pitching mechanics

A statistical link has yet to be determined, however biomechanical and clinical studies are continually being reviewed to find inefficiencies in throwing mechanics that lead to increased stress on the arm

3. Poor physical conditioning (more on this topic in the next post)

The Pitch Count Rules:

There is a small, yet vast difference in the bylaws for Little League Baseball and USA Baseball as pertaining to pitch limits and mandatory rest periods.

The Little League pitch limits are mandatory and must be strictly followed. Each league now requires a designated scorekeeper or official to track the pitch counts, and to notify umpires when pitchers reach mandatory limits. Any violation of the Little League pitch limit and mandatory rest rules may result in a forfeit.

By contrast, the USA Baseball pitch limits are recommendations. Because they are voluntary, there is no scorekeeper, and a team does not incur a penalty if the guidelines are not followed.

Age (years)	2006 USA Baseball Recommendations Daily/Weekly Pitch Limit (Approx.)	2010 Little League Baseball Mandatory Daily Pitch Limit
17-18	No recommended limit	105*
15-16	No recommended limit	95*
13-14	75 pitches (125 pitches per week)	95*
11-12	75 pitches (100 pitches per week)	85*
9-10	50 pitches (75 pitches per week)	75*
7-8	No recommended limit	50*

**However, while Little League Baseball, unlike USA Baseball, does not set mandatory limits on the number of pitches per week, it does require mandatory rest between pitching appearances. That mandatory rest effectively limits the number of pitches which can be thrown over the course of a week.

Independent Travel Baseball

A note of extreme caution to parents of youth baseball pitchers on independent travel and all-star teams competing in independently-operated tournaments: they may have NO rules at all on pitch limits and rest.

Another thing parents also need to be aware of is that if your child competes for multiple teams, it is up to you and your child to keep track of his pitch count. This is because when a child is on numerous teams, there often is little to no communication between the different coaches. With no communication, each coach only has the numbers down for his own team, not what your child did elsewhere, and not how much rest they need. Failure to keep track of this may put your child at a significant risk of an overuse injury to their elbow or shoulder that may require surgery.

Limit pitches per season and year

When it comes to a pitch count throughout the season, Little League Baseball does not set limits on that. Although USA Baseball does not either, it does have some recommendations*:

Age	Pitches per game	Pitches per week	Pitches per season	Pitches per year
13-14	75	125	1000	3000
11-12	75	100	1000	3000
9 - 10	50	75	1000	2000

* Pitch count limits include only pitches thrown during games and don't include:

Throws from other positions (Note: Little League bans pitchers from going behind the plate as catchers because of the amount of throwing involved in that position). The American Sports Medicine Institute seems to provide some preliminary support for that ban, finding, based on limited data, that playing catcher appeared to double or triple a pitcher's risk of injury, although the small number of injured players studied prevented a finding that the risk was significantly significant).
Instructional pitching during practice pitching; and
Throwing drills, which are important for developing proper mechanics - since poor throwing mechanics have been linked to increased risk of injury - and strength - since poor conditioning also increases the risk of arm injuries.

The Conditioning Of Young Pitchers

We've covered some of the important topics on the conditioning components for youth baseball players in previous posts. If they neglect the proper conditioning elements in the off-season then their chances for success and avoiding injury is limited. Proper off-season programming can be referenced here:

Baseball off Season Part 1

Baseball Off Season Part 2

But what happens during the season for many young throwers? They are often told by un-informed dads and coaches that lifting weights during the season will make them "tight" or hurt their performance. This can't be further from the truth. We addressed this in a previous post. The kids are maxed out because they are playing for 2 & 3 different teams so this leaves no time to maintain their strength and mobility. They are told to go out and "run long distance" to keep their legs strong. This could possibly be the worst thing a young pitcher can do! More on these topics coming in our next post.

For our in-season guys (and softball girls) the total volume of work is reduced by 30-50% depending on a number of variables such as the athlete's training experience, physical maturity, are they a pitcher, or strictly a position player. Medicine ball work is cut in half and more emphasis is spent on countering the repetitive rotational forces that have to do with throwing and hitting. Extra attention is spent on soft tissue work, hip mobility and posterior cuff strength.

Check out one of the in-season shoulder stabilization exercises

It all Starts in the off season

Opening Day - Week 1 And 100 K's

Thu, 12 Apr 2012 00:57:00 GMT

Last week was a big week here at Conca Performance as we anticipated the start of the high school softball and baseball season all winter. We were fortunate to have 9 of the regions top pitchers training with us, putting in the extra time with the strength program, getting stronger and more powerful and preparing to dominate their opponents. If the first week is any indication of what the season holds for these athletes, it will be exciting to watch!

In their opening deputes these 9 pitchers combined for a 9-0 record 6 shut-outs and 112 strikeouts!

Congratulations to:

Annie Pitkin - Suffield Academy

Jack Patterson - Suffield Academy

Kenny Potts - The Masters School - West Simsbury, CT

Matt O'Neil - East Longmeadow

Steve Moyers - East Longmeadow

Madison Grande - East Longmeadow

Megan Logan - Holyoke Catholic

Lee Albertson - Westfield

Sara McNerney - Westfield

What makes the difference with these athletes? Is it their physical ability, their work ethic? Is it their commitment to come in and workout after practice, is it a strong desire to become the best they can be, or all of the above?

It doesn't matter where you are in your athletic / scholastic career, the thought process should remain the same: "You have to be willing to work for it, it's going to be a long tough road, but you need to take action, not just talk about it."

It would be very easy to do what the other 97% do. Make excuses. With so many social pressures from friends, overbearing parents and coaches, to poor personal assessments of where they need to improve, or simply being lazy, many athletes lose focus, desire and get derailed well short of their original goals.

So what's the big difference in these 9 pitchers who came out the first week of the season, arms blazing and a mind full of confidence. I think it's simple. They hold themselves accountable! They show up! They have character which stems from setting goals and working towards improvements to make it a reality. They know what it takes to be successful. They have supportive families with realistic exceptations. They continue to bust their butts even as the season gets under way. When the 97% leave practice and call it a night, they make one more stop to put in that little extra training that makes a big difference.

This is a quote from Strength Coach, Eric Cressey (which I will be putting up in our training center) that sums up todays theme. The difference in those 9 players can be found in Eric's quote below:

"It isn't about showing up, it's about genuinely caring about what you do, honestly evaluating where your abilities are, having a passion to become a better person and make the world a better place, and act accordingly - while being punctual, diligent, and respectful."

10 Years and The Alarming Injury Rates In Youth Baseball - Part 1

Wed, 04 Apr 2012 15:50:00 GMT

In The News: A complete game shut out with 15 K's to start the season! Read about it Here!

-------------------

As a high school and collegiate baseball player who dedicated every waking minute to trying to improve my baseball abilities, I can relate to the passion and work ethic required to succeed. Fast forward 20 plus years and the dynamics on how today's players approach their baseball development is drastically different. The rising pressure from parents, coaches and travel teams has contributed to increased physical stress on young arms leading to an array of overuse injuries.

Let's take a closer look at the alarming injury statistics that our youth baseball players are up against:

In 2001 the Journal of Medicine, Science, Sports & Exercise reported that athletes who pitched with a tired arm were 6 times more likely to suffer from elbow pain and 4 more times likely to have shoulder pain than those who did not have a tired arm.

A similar study, in 2002, in the American Journal of Sports Medicine reveled the following:

Throwing more than 600 pitches per season yielded a 3.5 times greater chance for elbow pain
Throwing more than 75 pitches in a game yielded a 2.5 times greater chance for shoulder pain
Pitchers who reported they were tired while pitching had a 6 times greater chance for elbow pain and shoulder pain increased by four-fold.
Nearly 50% of the 476 youth pitchers studied, reported elbow or shoulder pain during the season

In 2006 the American Journal of Sports Medicine reported that overuse was the predominant factor leading to the development of arm pain in youth baseball pitchers. This was a follow-up study to the 2002 research. Nearly the same results were evident . The 5 risk factors that were identified for reporting pain were as follows:

The 50 pitch count: For every 25 pitches, after the 50 pitch count, the percentage of throwers who reported pain increased.
The 75 pitch count: Throwing over 75 pitches yielded a 2.5 times greater risk for shoulder pain
The 600 pitch count: Throwing more than 600 pitches in a season yielded a 3.5 times greater risk of elbow.
Pitching while fatigued: Pitchers who reported they were tired while pitching had a 6 times greater chance for elbow pain and shoulder pain increased by four-fold.
Curves & Sliders: Pitchers who threw these breaking pitches were at an increased risk for shoulder and elbow pain.

Pitchers experiencing elbow pain had these characteristics in common:

they were the "older" youth pitchers
Shorter in height
increased body mass index (BMI)
throwing with a fatigued arm
decreased perceived self-performance
participating in multiple baseball leagues

Pitchers experiencing shoulder pain had these characteristics in common:

increased # of pitches thrown in games
increased cumulative pitch counts over the season
throwing with a fatigued arm
decreased perceived self-performance

In a 2010 study the American Sports Medicine Institute reported the following:

Pitching more then 100 innings in a calendar year had a 3.5 times higher "serious injury" rate that required elbow or shoulder surgery.
Serious injury rates tripled for pitchers who also played catcher. This was a small sample size, so it was not sufficient to establish that this was statistically significant. However, it bears concern to monitor the volume of throwing on "non-pitching" days.

An increase in Tommy John Surgeries are proof that the overuse injuries are having a profound impact on youth baseball players.

According to surgical statistics performed by Dr. James Andrews at ASMI, the number of the ulnar ligament-transplant operation, commonly known as Tommy John Surgery reveals some disturbing trends:

1995 - 1998: 9 Tommy John elbow operations
Over the next 4 years....65 operations
2003-2008....244 operations

THE BIG 3

Researchers at ASMI and other national institutions conclude that there are 3 primary risk factors that contribute to injuries in youth baseball pitchers:

Total number of pitches during a game, season, and a year.

Injuries are the result of the cumulative stress (microtraumatic trauma) of the repetitive act of throwing. This stress accumulates over multiple games, seasons and years in young players

2. Poor pitching mechanics

A statistical link has yet to be determined, however biomechanical and clinical studies are continually being reviewed to find inefficiencies in throwing mechanics that lead to increased stress on the arm

3. Poor physical conditioning (more on this topic in the next post)

Closing Out The Overuse Injuries

The baseball experts seem to agree that of the Big Three, the total number of pitches thrown combined with the lack of rest (in between starts and total through out the season) are the biggest contributors to the increase of arm injuries.

We've closed out this post on the alarming rates of overuse injuries. In part 2 we will discuss how to combat these injuries with a smarter approach to throwing and how to properly condition the body to handle the increased volume.

1. Lyman S, Fleisig GS, Waterbor JW, et al. Longitudinal study of elbow and shoulder pain in youth baseball pitchers. Med Sci Sports Exerc.2001;33(11):1803-1810.

2. Lyman S, Fleisig GS, Andrews JR, Osinski ED. Effect of pitchtype, pitch count, and pitching mechanics on risk of elbow and shoulderpain in youth baseball pitchers. Am J. Sports Med 2002;30(4):463-468.

3. Olsen SJ 2nd, Fleisig GS, Dun S, Loftice J, Andrews JR. Risk factors forshoulder and elbow injuries in adolescent baseball pitchers. Am. J Sports Med. 2006;34(6):905-912.

4. Valovich McLeod TC, Decoster LC, Loud KJ, Micheli LJ, Parker JT, SandreyMA, White C. National Athletic Trainers' Association Position Statement: Prevention of Pediatric Overuse Injuries. J Ath. Tr. 2011;46(2):206-220.

5. Fleisig G, Andrews J, Cutter G, Weber A, Loftice J, McMichael C, Hassel N, Lyman S. Risk of Serious Injury for Young Baseball Pitchers: A 10-Year Prospective Study. Am. J. Sports Med. 2010;20(10): 1-5.

6. Kaplan KM, Jobe FW, Morrey BF, Kaufman KR, Hurd WJ. Comparison of Shoulder Range of Motion, Strength, and Playing Time in Uninjured High School Baseball Pitchers Who Reside in Warm- and Cold-Weather Climates.Am.J Sports Med. 2011; 39(2): 320-328.

7. Dun S, et. al., A Biomechanical Comparison of Youth Baseball Pitches: Is the Curveball Potentially Harmful? Am.J. Sports Med. 2008;36(4):686-692.

8. ASMI Position Statement for Youth Baseball Pitchers, August 2009.

9. Fortenbaugh D, Fleiseg G, Andrews J. Baseball Pitching Biomechanics in Relation to Injury Risk and Performance. Sports Health: A Multidisciplinary Approach 2009;1:314-320.

10. Wolforth, Ron, Observational Fatigue & New Guidelines (accessed May 27, 2010)

11. Davis, J.T., et. al. The Effect of Pitching Biomechanics on the Upper Extremity in Youth and Adolescent Baseball Pitchers. Am. J. Sports Med. 2009;37(8):1484-1491.

12. Hyman, Mark, "StudiesShow That the Curveball Isn't Too Stressful for Young Arms," NewYork Times (July 26, 2009).

13. Fazalare J, Magnussen R, Pedroza A, Kaeding C. Knowledge of and Compliance With Pitch Count Recommendations: A Survey of Youth Baseball Coaches. Sports Health: A Multidisciplinary Approach. published online February 6, 2012. DOI:10.1177/1941738111435632 (accessed February 7, 2012).

14. American Academy of Pediatrics Council on Sports Medicine and Fitness, Baseball and Softball Policy Statement (doi 10.1542/peds 2011-3593)(www.pediatrics.org/cgi/doi/10.1542/peds2011-3593 (accessed February 27, 2012).

Additional sources:

Berler, Ron "Arm-Control Breakdown", New York Times (August 9, 2009)

Krajnik, et. al. Shoulder Injuries in US High School Baseball and Softball Athletes, 2005-2008. Pediatrics 2010;125(3):497-501.

The Learning Curve: Little League Seeks to Address Concerns, Answer Questions about Curveballs and Overuse (Little League International 2011).

Top 12 of 2012

Thu, 15 Mar 2012 02:09:00 GMT

The world of supplements can be confusing, especially as new vitamins, herbs and antioxidants flood the shelves of your local store. Here is a quick look at the top 12 overall nutrients you should have in your diet. If you are not eating a well balanced diet you may not be getting a beneficial amount these nutrients. Either consider changing your eating habits and or supplement your nutrition gaps with the nutrients below . Consult with your physician before taking any supplements but you should be on the lookout for these 12 key nutrients in 2012:

PQQ (Pyrrolo Quinoline)
- An antioxidant, it increases mitochondrial function,
- Vitamin-like compound found in green tea and many foods (such as parsley, celery, green peppers and kiwi to name a few)
- Plays a role in improving cognitive function related to memory loss
- Animal studies have shown that PQQ improves function of the mitochondria, which leads to an improvement in energy utilization. and can protect it from damage.
Pteroslibene
- An antioxidant found in blueberries and grapes that has been shown to lower blood glucose levels
- As an anti-inflammatory it may protect against breast cancer, colon cancer, diabetes, and high cholesterol.
Ubiqunol
- Found in many foods, such as pork, beef, and yellowtail
- Essential for cellular function and antioxidant protection.
- Around age 30 our ability to produce Ubiqunol diminished significantly
- Essential for cardio vascular health, can also help people suffering with congestive heart failure
Agarikon Mushroom
- Type of fungus has been used for thousands of years to help prevent smallpox
- Recent studies have shown promise in its ability to be a protective agent against several viruses and diseases.
Krill oil
- Extracted from Antarctic krill
- Rich in an oil containing omega-3 fatty acids and astaxanthin ( a red antioxidant pigment)
- More easy absorbed than fish oil
- Can significantly reduce dysmenorrhea, premenstrual mood swings, and other symptoms of PMS
Whey Protein
- Easy to consume in the form of shakes, are a rich source of branched chain amino acids (leucine, isoleucine, and valine), which are required by the body to help aid in muscle recovery and building lean muscle mass and preventing muscle breakdown.
- Help regulate blood sugar, promote muscle building, and support immune system
- Which kind of Whey Protein should you buy? There are several different types of whey protein on the market. Here are some common types and the differences between them.
- Whey Protein Concentrate- contains small amounts of lactose, fat, and minerals, lower cost, found commonly in big box stores.
- Whey Protein Isolate- the purest form of whey protein, contains between 90-95% protein. A great source for individuals who are lactose intolerant, because it contains very little to no lactose, slightly higher cost than whey protein concentrate. (you get what you pay for!)
- Hydrolyzed Whey Protein- Long chain amino acids in whey protein are broken down into shorter chains, making it more easily absorbed by the body. Is often used in infant formulas and sports and medical nutrition supplements.
Relora
- Mitigates the body’s production of cortisol to reduce stress and anxiety. Also acts as a gentle muscle relaxant, and may combat mood swings, irritability, insomnia and depression.
- Can also help with weight control by reducing stress-related eating habits
Cocoa (pure cocoa not candy bars!)
- Gives chocolate its health properties
- Associated with reduced cognitive decline in old age, significant benefits for the cardiovascular system, helping to lower bad cholesterol, elevate good cholesterol, and reduce the risk of heart attack, stroke, high blood pressure, and even cancer.
Collagen
- Most abundant protein found in the body, but we lose it with age
- Loss leads to wrinkled skin, but also to weak muscles and organs including thinning lung tissue, and bone loss
- Can be found in capsule and powder form, as well as cosmetic
Green Foods
- Supplements like Athletic Greens and Greens Plus can be used as an insurance if one isn't getting enough greens in their daily diet and can also improve gastrointestinal health and the absorption of micronutrients.
- New powder formulas are formulated with berries, black cherry, and super fruits like acai, and goji
- All help by adding valuable phytochemicals to your diet
Curcumin
- Can be found in foods such as pepper, garlic and ginger
- Has anti-inflammatory properties, may protect against cancer, Alzheimer’s, cardiovascular disease, and obesity.
Lychee
- Rich in dietary fiber and vitamin C.
- Fruit native to China and Southeast Asia
- Main attribute- helps trim abdominal fat
- Also a great source of B-complex vitamins (thiamin, niacin, and folates), which help metabolize carbohydrates, proteins, and fats.

The Real Reason Why There Are So Many Youth Pitching Injuries

Thu, 15 Mar 2012 18:10:00 GMT

Today's guest post is from Dr. Mike Reinold.

Dr. Michael M. Reinold, PT, DPT, SCS, ATC, CSCS is considered a leader in the field of sports medicine and orthopedic rehabilitation. As a physical therapist, athletic trainer, and certified strength and conditioning specialist, Michael specializes in all aspects of care of shoulder, elbow, and knee disorders. He has worked extensively with a variety of professional athletes with emphasis on the care of throwing injuries in baseball players. In addition to his clinical work, he has made significant academic contributions in the form of laboratory research, biomechanical research, and clinical outcome studies.

Michael is currently the Head Physical Therapist of the Boston Red Sox Baseball Club. He had previously spent the last 6 years in various roles including Head Athletic Trainer and Rehabilitation Coordinator. Prior to the Red Sox, Michael was formerly the Facility Director of Champion Sports Medicine and the Coordinator of Rehabilitative Research & Clinical Education at the American Sports Medicine Institute in Birmingham, AL.

This article that you are about to read is really disappointing. Pitching injuries in young athletes continue to rise despite research and effort designed to reduce these injuries, this is a problem.

To quickly summarize what we have learned about youth pitching injuries, we know that approximately one-third of youth baseball pitchers will experience shoulder or elbow pain during a season. We also know that youth pitching injuries increased sixfold in the early 2000′s with Dr. James Andrews at his center in Alabama.

This number is probably even higher now. (Photo by Edwin Martinez)

After years of speculation regarding exactly why these injuries occur. There is only one factor that continuosly correlates to these pitching injuries. I’ve discussed the Little League curveball debate in the past. It isn’t throwing a curveball, it isn’t pitching at an early age, and it isn’t long tossing. The reason is simple:

Youth pitching injuries are due to overuse

But I think we are being polite be saying “overuse.” I would imagine we can even say “abuse” or maybe even “neglect.” Let me explain why.

After years of research showing that high pitch counts, pitching too frequently, throwing for multiple teams, pitching in showcases, and pitching while fatigued are significant factors in the rise of your pitching injuries, Little League Baseball and USA Baseball did the right thing They consulted with many experts in the field of throwing injuries, including James Andrews, Glenn Fleisig, and the experts at the American Sports Medicine Institute, to develop pitch count rules to protect our youth from this overuse.

Kudos to them for stepping up and doing the right thing. But here is the problem….

A recent study publish in Sports Health surveyed 95 youth baseball coaches about their knowledge of the saftey guidelines established by the USA Baseball Medical and Safety Advisory Committee. The results are disapointing to say the least.

Overall, coaches answered 43% of questions correctly
27% of coaches admitted to not following the safety guidelines, however only 53% of coaches felt that other coaches in the league followed the safety guidelines
19% of coaches reported that they pitching a player while having a sore or fatigued shoulder or elbow

I’m sorry to say this, but…

Not understanding the safety guidelines is irresponsible and intentionally not following them is abuse.

The cause of youth pitching injuries are definitely multifactoral, however, overuse has been shown to be the most influential. Sadly, overuse also seems to be the easiest to address.

So what can you do? It probably starts with education. Share this article to help spread that word that overuse needs to end and safety guidelines need to be followed.

You can go back and read my article on Little League pitch count rules. USA Baseball also has some guidelines. To summarize them, in addition to monitoring pitch counts, players should not pitch with pain, should limit their throws from other positions (especially catching), limit their participation in our leagues, limit their participation in showcases, and not progress to more demanding pitches until their bodies start to mature.

All coaches need to be aware of these recommendations. Injury prevention begins with the understanding of how injuries occur and what the specific safety recommendations entail.

The next step is getting on a proper injury prevention program. I’ve discussed some of these topics in my article on preventing Little League pitching injuries and have shared with you my Little League injury prevention exercises that I prepared for MGH several years ago. I probably need to update these but it serves as a good basis to begin.

It really is a shame that all these youth pitching injuries are occurring, let’s do our best to spread this education and help reduce these Little League injuries as much as we can!

You can find more great information on injury prevention at Mike's Site. www.mikereinold.com

Success: Do You Have What It Takes?

Wed, 29 Feb 2012 18:46:00 GMT

No single athlete has all the answers to athletic success. That’s because what works for one athlete may not work for another. Although knowing what works for you is vital. However, most athletes don’t understand what needs to be done in order to progress and gain an edge on the competition. As said by world-renowned motivational speaker, Tony Robins, “If you do what you’ve always done, you’ll get what you’ve always gotten.”

In order to avoid such a fate, there are three thoughts every athlete playing at a sub-professional level should complete daily:

1. An optimal mindset is VERY important.

Being narrow-minded never results positively. You have to be willing to try, experiment, and even fail at times in order to improve. Getting stuck in old habits will not help you progress to your full potential.

2. Successes at any given level is NOT in any way, shape, or form a projection of success at the next level.

This holds true for all sports and athletes. We’ve all seen, heard about, or been that person who has dominated a certain level of sports. For example, a kid who is a dominant pitcher ibaseball. He can throw harder and faster than any kid his age. One huge reason for his success is due to the fact that he or she had a more rapid development in physical stature or neuromuscular proficiency compared to their peers. In plain words, he was bigger, stronger and faster. However, what happens when his peers mature as well and catch up in maturation? Typically, that that kid becomes just another average player. It can, and has happened at all levels in any sport. Therefore, do not become complacent with your success; be inspired by it!

3. You are not alone in the race.

According to a poll by CNN in 2007, over 41 million kids are enrolled in youth sports. Leadin the way is soccer with over 18 million kids, up over 3 million from a survey taken in 1987.However, soccer is not the only sport that has seen a rapid increase. Football, cheerleading and basketball have also seen their numbers more than double in the past 15 years. All these numbers directly correlate with not becoming complacent with your previous success. Just because you were good before, doesn’t mean you will be later, and trust the fact that other kids will grow and level out the playing field. Also trust the fact that there is a copious amount of kids out there. Don’t get left behind.

One thing you can do is put in hard work. But just what exactly does hard work mean? Many athletes tend to think hard work is simply defined by pushing yourself and teammates, staying positive, not quitting, and for the most part they’re right. All of those components are essential, but doing what you’re supposed to do in front of your coach is the easy part. Anyone can do that. What is most important is what is done when the coach and your teammates aren’t around. Like legendary Green Bay Packers coach, Vince Lombardi said, “Winning is not a sometime thing; it's an all the time thing. You don't win once in a while, you don't do things right once in a while, you do them right all the time. Winning is a habit. Unfortunately, so is losing.”

What you do away from the practice field and training center has as much to do with performance as what you do during practice and training. The best training programs in the world will have a minimal effect on their performance if the athletes are living a poor lifestyle with respect to food intake, sleep, etc. It’s our priority as coaches to educate our clients and their parents on how to make their lifestyles compliment their training and practice.

It comes down to developing habits. According to Aristotle, “We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Developing habits is not an easy task. We have compiled an important check list on what we feel are the most non-training critical habits and behaviors. It’s not a perfect list, but one which we feel will get you off to a good start.

Some positive habits you can take when you are away from your coaches and teammates are:

1. Get 8-9 hrs of sleep per night.

2. Wake up 10-15 minutes earlier in to order to consume a quality breakfast, consistently. As your parents have tried to tell you over and over again, breakfast is the most important meal of the day; it helps speed up your metabolism, aids in muscle recovery and allows you to feel more energetic throughout the day.

Don't BONK out, eat breakfast!

3. Go to sleep and wake up within an hour of the same times every day. This will allow your body to get use to a routine, allowing it to feel more rested.

4. Taking time to prepare snacks and meals ahead of time. Skipping meals doesn’t help, and can lead to less energy and becoming fatigued easier. Prepare snacks for before practice and workouts.

5. Eat frequently evry 2-4 hrs. even if you aren’t that hungry.

6. Eat nutrient dense foods such as lean protein, vegetables, and organic fruit.

7. Take supplements such as 2-3 grams of fish oil, a multi-vitamin and amino-acids to fill in the whole food gaps in your diet. Fish oils have an immense amount of benefits for your heart, joints and brain. Amin-acids (protein) helps keep the muscle tissue healthy and aids in lean body mass development.

8. Stay away from processed foods.

9. Consume appropriate pre and post workout nutrition and hydration (15-30 ounces) before every training session.

10. Consume plenty of the world’s most powerful supplement, WATER! Hydration is vital to keep your body performing at a high level

11. Roll out and stretch daily. Not only will rolling out and stretching help you care for your soft tissue (muscles) and aid in recovery and rejuvenation. It’s a great way to help prevent overuse soft tissue injuries as well.

12. Take time to watch how other high-level performers go about their practice and weight room training. Watch what makes them special and note their habits and intensity.

13. Take time for quiet mental focus, friends and family

14. Be positive every day

These steps are just a quick glimpse of only a handful of habits that can help you. It is important to remember that no one thing is going to make a tremendous impact, however all of the little things done right will certainly help a player’s long-term development. It is also worth noting that all the small things won’t get you appreciable praise, at least not directly. But that shouldn’t matter; you shouldn’t be doing it for the praise.

Do it because you want to reach your full potential, or push your boundaries, or never have the feeling of regret, or because you want to push your sport itself to an entire new level. Do the right things on and off the court, field or ice and that is what it truly means to outwork everyone. Outworking everyone is key to reaching your true potential. It’s what you do when no one else is looking that really counts!

Headley Makes A Solid Showing In Jamaica Relays

Sun, 26 Feb 2012 21:50:00 GMT

Stephen Headley represented Barbados at the Gibson Relays in Jamaica on Saturday Feb. 25th.
He is running in lane 1 with baton (yellow top and purple shorts).

photo curtsey of World-Track and Field

This was the first time that the 4 of these athletes had run the 4 X 100 together. They had one day to practice and at that time Stephen was put in the 3rd leg. They ran 40.3 sc. in their preliminary run The 2 senior members of the squad approached Stephen and suggested that he be the anchor! In the final he had Yohan Blake (World Championships 100 metres champion in the red spikes) to contend with! As it turned out the team ran 40.11 and came in 7th.

Stephen was very encouraged! He is definely an integral part of this relay team. Barbados is going to call on him to travel to various meets in the coming weeks and months. Their aim is to get this 4 x 100 team gelling as a unit and run some fast times with the hopes of qualifying for Olympic Games this summer.

40 and Fab or 40 and Flab...Which One Are You?

Tue, 21 Feb 2012 22:15:00 GMT

Here at Conca Performance, we offer more than just training. In fact, a very important and crucial component of what we do involves education, especially for our adult clients. For those who are unaware, it’s not just a saying but a scientific fact that older we get the weaker we become. As we age we not only say goodbye to our strength, but we also see a decrease in muscle tone, power and balance. This deterioration, for many, can lead to a decline in the quality of life.

After turning 40, most adults start to lose approximately 5-10% of their muscle mass every decade. After age 65 this rate increases significantly. There is an abundance of research documenting that simple strength training can prevent the decline in strength and muscle mass in any decade. Shredding fat and firming up (i.e preventing muscle loss) are big time benefits of strength training that can be very noticeable. Here are a few benefits that sometimes go unnoticed.

Why You Need to Build Muscle and Train Your Balance

According to a study done by Colorado State University in 2005:

The risk of falling greatly increases with age
Women are more susceptible to falling then men
Of those who fall, two-thirds are likely to fall again within a six-month period
A large majority of falls were due to lack of exercise, leading to poor flexibly, muscle tone, strength and bone density

Discoveries made by a 2001 American Family Physician (AFP) study found:

Falls are the leading cause of injury-related visits to emergency departments in the United States.

Other research has shown that there is a strong correlation between increased strength and decreased morbidity rates: essentially, stronger adults have a lower risk of falling, or dying from all causes (Ruiz, et al. BJM July 2008;337:a439).

It is truly a matter of life and death!

Why You Need to Focus on Power

Just like strength, power must be a part of every adult program.

According to Dr. R.J. Sheppard, a professor of Applied Physiology at Emeritus University; “between the age of 20-60, the V02 (maximal oxygen consumption) decreases by 44% in women and 34% in males.” This means that as we age we are less efficient at using oxygen to produce energy and power.

What You Should be Doing…

Keep moving and stay challenged!!

Partaking in exercises that require you to walk or march under load can be one of the best exercises that carries over into everyday life. By picking up a weight, carrying it and putting it down properly teaches us how to stabilize the entire body. Performing resistance training in standing/lunge/plank positions forces your body to maintain a stable posture, all the while stabilizing the ankle, hip, core, scapula and shoulder. This can also be incorporated as a metabolic challenge or in a conditioning routine.

How do we target these pitfalls at Conca Performance?

Do any of these exercises ring a bell...just to name a few?

Sled pushing and pulling
Single leg hopping
Hex bar squats
Medicine ball throws and slams
Rear foot elevated squats
Squat jumps
TRX sprints
TRX jump pull ups
Standing core press
Shuttle jumps
Mountain climbers
There's something for everyone to keep you lean and strong!

By incorporating these into your exercise program you’re already ahead of the curve. Don’t become a casualty of inactivity!

Stay tuned for our upcoming Spring Fitness Specials - Bathing suit season is FAST approaching!!!

Spring Training Is 10 Days Away, Will You Be Ready?

Wed, 15 Feb 2012 22:13:00 GMT

Within the past decade, baseball progress has come a long, long way. The progress has lead to such things as baseball-specific skills and training systems to develop. In laymen’s terms, this means that players who are willing to do what it takes, more than before, have the ability to reach elite status.

These baseball players, in the video below, are striving for elite status as they prepare for upcoming season in our Conca Performance Baseball Strength and Conditioning program.

Though elite status is more attainable then it was in previous years, the term attainable is not to be confused with effortless. In fact, that is the underlying theme of Mathew Syed’s book entitled,Bounce. Syed, a British journalist, broadcaster and author sums up the science of success in his book, that any and everyone can fulfill their dreams if they keep at it and find people who’ll help steer them in the proper direction.

In one of his passages in Bounce, Syed writes,

“Purposeful practice is about striving for what is just out of reach and not quite making it; it is about grappling with tasks beyond current limitations and falling short again and again. Excellence is about stepping outside the comfort zone, training with a spirit of endeavor, and accepting the inevitability of trials and tribulations. Progress is built, in effect, upon the foundations of necessary failure. That is the essential paradox of expert performance.”

Syed’s advice should not fall upon deaf ears. In fact, his point is furthered by arguably one of the greatest hockey players/athletes in the history of sports, Wayne Gretzky. Gretzky has admitted, “I wasn’t naturally gifted in terms of size and speed; everything I did in hockey I worked for. The highest compliment that you can pay me is to say that I worked hard every day….That’s how I came to know where the puck was going before it even got there.”

When discussing athletic ability in any level or sport, the one topic that always seems to arise is genetics. It would be foolish to think that genetic make-up does not play a pivotal role in determining an athletes’ true peak performance, because it is does. This is so because genetic make-up is responsible for the functional make-up of the musculoskeletal system. The musculoskeletal system is responsible for things such as bony make-up, muscle fiber type distribution and tendinous insertion locations. All of these components can and will play a role in an athlete’s ability to develop key skills, such as high levels of force production/speed or endurance capacity. Ironically, only a sparce minority of athletes actually come near their true genetic limitation.

A prominent reason for most athletes never hitting their genetic limitations is due to the fact that they do not work hard or smart enough to reach this limitation. Although the peak limitation is tough to measure because it can vary immensely, the best way athletes seem to measure it is by the term of “making it.’ The idea of “making it” can mean differ things to different people. Sticking with hockey, one player’s goal may be to reach the NHL, while another player’s dream is to be able to play at the top-tier of the collegiate level. This idea holds true in all sports, especially in baseball where it isn’t uncommon to see a player drafted straight out of high school. For some that may be the ultimate goal, however, other players may wish to play in college. Regardless of the sport or the endpoint, numerous steps and short-term goals need to be set and obtained in order for an athlete to reach his or her ultimate potential.

When such steps aren’t taken, it can be detrimental to an athlete’s progress. While there are athletes everywhere who are enthusiastic, willing and determined, they do not make up the majority of athletes. Unfortunately, the most common situation involves an athlete setting intermediate goals. These goals do not really challenge or push the athlete to truly hit his or her peak potential. When this occurs, complacency starts to take place. Complacency is a slippery-slope, often leading to plateaus, failed dreams, and the most damaging- self-excusing internal dialogue.

In order to avoid the slippery-slope, one easy step to take is to pursue the role of the underdog. Before you go thinking that you want no part of being an underdog because it is stigmatized as cowardly and undesirable, you should comprehend what kind of mentality an underdog possesses, and how successful an underdog can be.

Despite popular belief, an underdog does enter a contest/fight with confidence. In addition, knowing they have nothing to lose, the underdog is relieved of the high stress levels that accompany fearing failure. A prime example of this mentality was put on display for the world to see during 2007-08, when the New York Giants upset the heavily favored New England Patriots in the Super Bowl (and agin in 2012!). More importantly, the underdog knows that he or she will never, ever be outworked. They may not be the most naturally gifted, or blessed with perfect genetics, but the underdog will outwork any opponent that dares to stand in their way. This doesn’t just take place during events, but also before in preparation.

That is where we at Conca Sports and Fitness come into play. Over the years we have helped, trained and pushed athletes of all sports, genders, shapes, sizes, skill levels, and genetics. It does not matter what your true genetic limitation or goals are, we will help you reach them. All you need to do is be willing to work, sacrifice and push yourself and what you can accomplish may amaze you.

Is Adult Strength & Conditioning More Important Than Athletic Strength & Conditioning

Wed, 15 Feb 2012 22:14:00 GMT

A very important component of what we do at Conca Performance is education, especially for our adult clients. Many of our adults inherently know that the older they get the weaker they will become. With this aging process comes not only a decrease in strength but a decrease muscle tone, power and balance. For many aging adults this leads to a decline in their quality of life.

After the age of 40, most adults lose approximately 5-10% of their muscle mass every decade! After age 65 this rate increases significantly. There's plenty of research documenting how to prevent strength and muscle loss by simply strength straining. And it doesn't matter where you are in the age category.

Why You Need To Build/Maintain Muscle Mass

Strength is the most important factor in fall prevention, and is also relation to the performance of activities of daily living, balance and walking (American Geriatrics Society; British Geriatrics Society and American Academy of Orthopaedic Surgeons Panel on Falls Prevention. Journal of American Geriatrics society, Vol. 49, 2001, pp 664-72. Speechley, M. Canadian Journal on Aging, 2005.)

It's A matter of Life and Death!

Research has shown a very strong correlation between strength and death from all causes: essentially, stronger older men have a lower risk of dying from all causes (Ruiz, et al. BMJ July 2008;337:a439).

So the evidence is pretty clear, Strength is more important for our adults

Why You Need Keep Your Power

Just as strength, power must be a part of every adults programming. Here is what some of the research as proven:

Between the ages of 65 and 89, explosive lower-limb extensor power has been reported to decline at 3.5% per year compared to 1-2% per year decrease in strength (Skelton et al. 1998)

In elderly males, maximal anaerobic power has been reported to decline 8.3% per decade from age 20 to 70 (Bonnefoy et al. 1998)

MOST IMPORTANTLY

Power is one of the major performance variables associated with independence (foldvari et al. 2000), fall prevention (Whipple et al. 1987) and rehabilitation following injury (lamb et al. 1995).

What You Should Be Doing...

MOVE...Some Resistance!!

Locomotion

Performing exercises where it requires you to walk/march under load can be one of the best exercises that carries over into everyday life. By picking a weight up, carrying them and putting it down properly teaches us how to stabilize the entire body. Performing resistance training while standing forces you to learn how to stand erect while stabilizing the ankle, hip, core, scapula and shoulder. This can also be incorporated as a metabolic challenge or in a conditioning routine. Take home message...get off the machines and get on your feet when exercising!

Condition
Why do we condition?
Improve cardiovascular health
Live longer healthier lives
Improve body composition
Increase the heart rate zone where we can work out in and still receive a benefit
Conditioning can be brought upon in many different forms. We could use one tool and give interval progressions for that one exercise (airdyne or slideboard) or we could create a circuit for time intervals or for repetitions. It all depends on the goal for the day whether were trying to work in short all out bursts, give a medium interval to work longer anaerobically or have our clients perform long distance rides for their best time possible (increase size of mitochondria before strengthening).

So You Wanna Get Faster...?

Fri, 09 Mar 2012 23:05:00 GMT

Since we work with many young athletes we get the same question each and every day, “What can you do to make my son or daughter faster?” It’s the #1 question from parents, coaches and athletes, and rightly so, always looking for that “edge” to out perform their opponents. What parents and coaches really mean to asks is “how can their athlete better accelerate?”. Looking at any sport, the two main differences between Junior Varsity, Varsity, Collegiate and Professional athletes, are speed (acceleration) and skill level. Now it’s not hard to notice these differences on the field, but knowing how to acquire speed is a different story.

Let me explain the process we take with all of our athletes here at Conca Performance. It all starts with the initial assessment. Every athlete walks in with unique characteristics. To begin with, most of them (ranging from 12-16 year olds) have very poor movement patterns. This is a result of poor mobility, stability and strength which yields a lack of body control. I believe you can thank the video gaming industry and early sport specialization for this lack of physical development in our youth.

First step: Identify and address inefficient movement patterns. Once we create a solid foundation of movement, the process of acquiring strength and then speed begins. That’s right, you need to acquire strength first before you can become fast. Athletes simply need to first build a solid strength foundation. As you can see from the video below, many of our athletes arrive with less then adequate movement patterns. These patterns must be fixed before strength can be applied!

But what about Plyometrics?

No so fast!! The repetitive pounding of high volume running and jumping (plyometrics) can be very dangerous to the long-term health of a young athlete. When an athlete is sprinting, the ground reaction forces that travel through the body is approximately 4-6 times the athlete’s bodyweight. An untrained 135lb athlete is now sending forces of 540-810lbs of force into a single leg (ankle, knee and hip joint) during each stride (let alone how much these forces are increased when jumping is included!).

The first order of business is to develop strength with new athletes. We do this the old fashion way, slowly over time. First and foremost, strength teaches them how to control their body weight. On the field, athletes are constantly changing directions to adapt to the play. As noted before, how is it possible for that untrained athlete to stop on one leg (up to 810lbs of force in the 135lb athlete) and then use that same leg to push back into the ground to change direction? When an athlete is playing on the field, they must be able to control how they are landing and moving. Not being able to do so puts the athlete at a higher risk of injury as well as decreases their performance.

Eccentric strength training (the ability to lower a weight under control) leads to a more dramatic increase in strength while learning movement patterns. It is much harder to handle a load while decelerating it, as opposed to pushing it back or moving fast. This given load can begin as bodyweight and progressively increase with external resistance until the athlete is ready to move the load at a faster pace. Single leg eccentric strength is the key!! From our junior athletes to the advanced collegiate athletes, the philosophy remains the same. Single leg strength first. Speed second.

An athlete’s speed will increase as they get stronger. I have parents and coaches tell me their kid's feet are moving so fast but they aren’t going anywhere. This example indicates that the athlete does not have enough relative strength. This is a very simple concept that is often been made all too complicated by a “have to have it now” population looking for a “magic drill.” Here it is in simple terms:

It all comes down to force production. The best solution to slow feet is to get stronger legs (one leg at a time!). Single leg strength to be specific.

In order to propel yourself forward, you need to be able to push back into the ground. The harder you push, the farther you go; the stronger you are, the harder you’ll push; the stronger you are, the faster you will be. Notice the pattern here? In every sport (except track) the athlete needs to be able to decelerate, change direction on a dime and repeat this for an extended period of time.

It’s no accident that in the last 2 years we have helped athletes win 4 NCAA National Championships in sprinting and jumping events. I will not be so bold to say that it’s all in the strength training. It’s just an important piece of the puzzel. Athlete motivation, effort, special skills coaching and nutrition all play a big role.

So why do some facilities advertise “Speed and Agilty Camps? And why do some programs spend so much time on “Speed and Agility”? The simple answer is money. You can cram a lot more kids into a group and run them around some cones, hurdles, ladders and “perform speed drills.” This is much less coaching intensive. Less staff, more kids equals more profit. The process of getting a kid strong, safely takes not only time, but a variety of exercises, individualized cues, progressions and more individual coach-to-athlete interaction. “Speed camps and clinics” just won’t get the job done. At Conca Performance, I will not let the business model dictate how we train our athletes.

A great example of how to spend your time and $$ and

NOT get faster!

The take home message for today: Creating a solid strength foundation is the first and most important step in a new athlete’s training program. The cure for slow feet... develop efficient movement patterns and get strong legs!

Depending where the athlete is in their stage of development and physical maturity, they may or may not need much movement training. Athletes can increase his/her speed without even performing any wild plyometrics or spending time on the agility ladder. Don’t get me wrong, the agility ladder is a great tool for developing the brain to muscle connection which is a piece of the neural puzzle. But don’t waste your time using the ladder as “the tool” to increase speed. Pushing a sled is much more effective!

Part 2 - Baseball Off-Season Training (Fixing asymmetries)

Tue, 15 Nov 2011 15:39:00 GMT

In Part 1 or our two part series we discussed some of the top 5 components you need to be a successful player. In Part 2 we will focus in on some of the solutions to get your body game ready.

Part 2:

The Benefits of Off-season Baseball Training - Fixing your Asymmetries and Stiffness

Once the season comes to an end, players will notice certain areas of their body feeling stiff, sore, loose and even painful. Recognizing and screening these specific areas will be the first step is finding movement patterns that have become asymmetrical and or stiff. Addressing these areas should be a priority before they lead to injury.

Thoracic extension and rotation

Without these two areas of mobility, the velocity of the ball with not only be less then it was in the beginning of the season, but a greater risk of (stress) injury is placed on the cuff and elbow. Having enough extension and rotation through the upper back not only results in a healthier shoulder, but will also increase performance. The thoracic spine keeps the shoulder from over reaching and allows a longer and greater cocking phase when throwing the ball, resulting in higher arm velocity speeds and a more efficient throwing motion. If these forms of mobility become limited, the stress on the shoulder and elbow increases.

Below are some clips on how to gain thoracic extension and rotational mobility.

Gaining thoracic extension can be done just as easily. Using a foam roller, begin laying it across the middle of your back. Clasp you hands behind your neck in a neutral position, arch your upper back over the roll trying to touch the top of your shoulder blades to the ground, then return to a neutral spine. Be sure to maintain a flat lumbar spine. The upper back extends, while the low back remains flat the entire times. Repeat for five repetitions, move the foam roller up one inch on the back towards the shoulders and repeat the exercise. Continue rolling the foam roller towards the top of your shoulders to ensure mobilization of the entire thoracic spine. Remember to deeply exhale as you extend your back over the roll.

Ankle Mobility

Many of the athletes we see come to us with poor mobility in the foot and ankle, baseball players are not the exception. A quick way of checking an athlete’s ankle range of motion is to simply look at how he/she stands. If the athlete’s toes are pointing outward, and the arch of the foot is relatively flat can be an indicator of a lack of ankle dorsiflexion (how far the foot can pull up). Deep body weight squatting is another way to assessment how a lack of ankle mobility can effect gross movement patterns as seen here. Poor mobility around the ankle joint can contribute to poor running mechanics, poor body positioning and overall mobility in the field and can even effect throwing mechanics.

All movement and ground reaction forces begin with your feet, so paying close attention to taking care of your feet (ankles) will give you a big advantage on the field and in the Gym.

One of the ways to keep the ankle mobile is starting in a half kneeling position and performing the following movements: Keeping the front heel completely flat and toes remaining forward, drive the knee as far as possible straight ahead before the heel lifts off the ground, then return to starting position. Repeat this move five times, and then drive your knee to the right and left of the dowel to turn this exercise multi-planar.

Glenohumeral Internal Rotation Deficit

This can be one of the biggest issues players, especially pitchers, run into during the season. Glenohumeral internal rotation deficit (GIRD) is known as having a measurement of 19 degrees or more of internal rotation deficit between the dominant throwing arm and non dominant arm. When being assessed, coaches and trainers must find the total range of motion (ROM) of each shoulder. The total range of motion is found by measuring the external and internal rotation of the shoulder, then adding the two numbers together. A calculation of a total range of motion of approximately 170 degrees on both shoulders is ideal.

When comparing shoulder ROM, we are looking at the differences between internal and external rotation of the two shoulders. In the throwing arm, there will be a greater degree of external rotation and a lesser degree of internal rotation of the non-dominant shoulder. Since we can predict the asymmetries that are going to occur, look at the difference between internal rotation between the two shoulders. Ideally we would like it to be between 12-17 degrees as this has shown many players to have no symptomatic issues. However, when numbers reach around 19 degrees and above, these have turned into symptomatic and injured shoulders. Soft tissue work across the posterior capsule along with mobility exercises and light cross body stretches will be the prescription for decreasing GIRD. Remember a proper evaluation must preceded any corrective exercises. Here is a sample of a cross body stretch to gain some internal rotation (if needed).

DO NOT overlook the low intensity exercises during training. A strong cuff is needed to decelerate the arm when going into internal rotation. The cuff is made up of four muscles, infraspinatus, supraspinatus, subscapularis and teres minor.

The main function of these four muscles is not only to externally and internally rotate the shoulder, but more importantly to stabilize the glenohumeral joint. Strengthening the subscapularis may be one of the most important as it depresses the humeral head during overhead movement and will prevent the head from superior migration (head of the humerus sliding upward into the acromion). When the head rises, the athlete would typically feel discomfort or pain as the head crunches tissue into the acromion (another reason why overhead mobility work is a must!!). Below are a few exercises that should be a part of every players program. Not only should these exercises be done during the offseason, but during in-season training as well.

DO THIS:

Dynamic stabilizations – These exercises can be done either with a partner or by yourself. Perturbation can be one of the lowest technical exercises with the biggest outcome. Since the main function of the cuff is to stabilize that joint why train it in any other way? Having the trainee stabilize their shoulder in the packed position (down and back) while partners or coaches perform perturbations at different ranges of motion gives the shoulder the functional training it needs to stabilize the glenohumeral joint.

NOT THAT:
Don’t be that guy -

Do not go find some tubing and have your players crank out a bunch of repetitions and think that will be fine. There are exercises that may work, but there are also ones that give much better results.

Below is the T exercise which mainly hits the posterior deltoid, supraspinatus and lower traps. Begin with the arm at shoulder height and slowly drop the arm back down towards the floor and repeat.

Next is the Y which is used for the mid and low traps while also hitting some of the upper trap. The body position will remain exactly the same as the T, except the arm will now be raised in the position of a Y.

DO NOT OVERWORK THE CUFF!!!

The rotator cuff is not meant to become fatigued! When it does, the muscles cannot function properly and the risk of injury is increased. Think about running long distance. When you reach that maximum threshold you feel like your legs are about to give out and your body will collapse. The same will happen with your shoulder if these small muscles are worked to failure. Programming rotator cuff exercises can be done at any point during the workout. If they are done in the beginning, those muscles are now prepared for the pushing and pulling that is done in a workout. On the other hand, if the exercises are done during the workout, the athlete and coach much look at the number of repetitions between cuff exercises as well as the intensity of the pushing and pulling done on that day. Also, whether you’re an athlete or a coach, remain in contact with one another and always ensure the safety of how the athlete feels to determine if his shoulder may be overtraining.

Recovery

Going to the gym is only 1/3 of the battle during the offseason. Working your butt off 3-4x a week at the gym is an excellent start, but what are you doing during the other 165 hours out of your week? This is where adequate sleep and proper nutrition come into action. Sleep as much as you can! This is where your body allows itself to shutdown and focuses on increasing recovery more than any other part of your day. Stalking on facebook late night or attempting to win the Super Bowl on your Xbox is not going to aid in reaching your goals. There have been multiple studies shown that the hours you get before midnight are more important than the hours you have afterward. Set a schedule for yourself to finish everything you planned for the day, and aim for a time where you can get the 8+ hours of sleep you need.

Nutrition is the final piece to the puzzle. Beginning with a diet log 3-4x a week can help you assess how well you are nourishing your body. Once you see that cereal, bagels and pizza aren’t going to cut it, begin with going back to what your parents told you when you were a kid...

Breakfast is the most important meal of the day (and no it's not PopTarts or Cereals!)

We'll save the more detailed nutrition information for a separate post, so for now remember these quick tips for every time you eat.

Eat protein at every meal
Eat fruits and vegetables at every meal
Eat fiber at every meal
Make sure you have enough omega-6 and omega-3 everyday (Krill Oil)

There are no secrets in the recovery process or becoming a better athlete. Work hard, eat right, get enough sleep and you will become a much improved player from last season.

Baseball Off Season - Part 1

Thu, 27 Oct 2011 16:42:00 GMT

If you want to be a successful baseball player you need:

1. ACCELERATION when sprinting to first base or getting a jump on a ball in the gap

2. STRENGTH when swinging the bat, throwing "gas," or firing a ball from deep in the hole

3. POWER when driving a ball in the gap and exploding off the mound in the late innings

4. STABILITY to control ALL of these movements

** You need even more STABILITY in the shoulder if you’re a pitcher.

A long season can have a negative impact on each of these components that make up an athlete’s profile. The greatest concern to the athlete is not merely a decline in their physical performance, but a decline in their body's dynamics over the course of the season. The chances for stress (injury) on key areas such as the SHOULDER, ELBOW, HIPS and BACK are magnified.

Aside from the obvious ones I stated above, listed below are my top five reasons why it is a necessity that baseball players become involved with an off-season strength training program.

1. Weaknesses

"What’s your bench bro???" This is probably one of the most frequently asked questions with athletes when they step into a "gym" or training facility. Sad to say, how much someone can bench press has very little carry over to sport performance other than powerlifting. Walk into any gym in town and watch who spends the most time on their back pressing weight. You guessed it! The middle and high school boys!

Take a step back and identify your weaknesses or areas that need improvement. Is it your bat speed? Is it the time it takes you to sprint to first base? Or is it that you have been dealing with specific painful areas such as the shoulder, elbow or hip while in season?

Figuring out where you can make the biggest improvement for next season will only make you that much better and keep you off the injured reserved list. Remember, you’re only as strong as your weakest link. Having an intervention with yourself, your coach and/or your strength coach is one of the most important first steps before beginning an offseason program.

2. Your Core

When you hear everyone talk about training your core, what’s the first exercise that comes to mind? A million sit-ups? That’s typically the #1 answer received. Unless you’re looking for increased disc pressure and zero improvement in rotational core strength and stability, then go ahead and do your million sit-ups.

Believe it or not, your core muscles are built to transfer energy from your lower body to your upper body. Coming up in a future post we will go into greater detail on the importance your core development has on throwing and hitting power. Understand this concept for now. When looking at baseball players, their entire sport is built around generating power through rotation. Hitting and throwing are both major repetitive rotational movements. All the energy generated in these motions begins at the ground. The more stable your core the more energy gets transferred to the upper extremities, which equals more power (velocity in arm and bat speed).

The key when looking at the best baseball players is that they are all in sync from the ground through their legs, their core and all the way to their upper extremities.

Picture this, if you have a really strong lower body and strong upper body but no stability through your midsection you’re going to have a huge disconnection and lose power in transition from your legs to your arms!

Plank and bridge variations along with anti-rotation holds and presses are among the top core activation exercises.

3. Strengthening and Maintaining a Healthy Rotator Cuff

The words baseball throwing and rotator cuff (RC) go hand in hand. However, many players and coaches lack understanding of RC function let alone how to optimally train it. We will cover this topic in greater detail in another post but for now here are the basics:

Envision this: A pitcher begins his wind up and starts his controlled fall to the mound. As the front foot hits the ground, the throwing arm makes it's approach to the release point and in a fraction of a second a 98mph fast ball explodes out of his hand. The arm didn't create the power. It was simply the end of the bull-whip. As a result the shoulder has to internally rotate at approximately 7,000°/s during the acceleration phase (just prior to ball release). This is not only one of the most biomechanicaly dangerous movements in sports, it's the fastest motion in all of sports.

The rotator cuff muscles are too small to be responsible to decelerate the arm (slowing down the arm after ball release) by themselves. Other physical components such as hip internal rotation thoracic rotation play a roll in assisting the deceleration phase. Aside from these other components, keeping the rotator cuff strong, stable and maintaing consistent ranges of internal and external rotation throughout a season can be very complex. We will discuss what to look for and how to manage this in an upcoming post.

4. Soft Tissue Restoration

Soft tissue is recognized as tissue that connects, supports or surrounds other structures and organs of the body. These tissues include muscle, fascia, tendons and ligaments. When a muscle becomes damaged it also becomes dense or thick with inflammation. To relieve the density of these damaged tissues, certain forms of self-myofascial release are necessary including foam rolling and massage. Performing these techniques daily will help players recover faster, maintain better overall muscle tissue quality and decrease the risk of injury.

Some soft tissue restoration techniques we use at CSF are below:

5. Be A Better Athlete

With the days of youth sport specialization upon us, younger athletes are focusing on just one sport at too early of an age. The result is a decrease in overall athleticism and overuse injuries. The danger with baseball is that it's primarily a static sport. With the focus on repetitive, single-direction, rotational patterns that involve throwing and hitting, asymmetrical muscular imbalances can develop. Several other athletic attributes such as foot speed and agility can be suppressed.

If you look at the rosters of most collegiate and pro teams, many of the players were multi-sport athletes throughout high school. Don't kid your self, college and pro-scouts are looking for good baseball talent. But what they're really focusing on is your overall athleticism. They want athletes!! Can you run fast, be agile, can you move, are you strong, etc. If you can do all the above and bring some baseball talent, you will be a complete player, reduce your chances for injury and attract some attention.

Start your preparation now and get involved in a structured and supervised off-season strength and conditioning program. Combine this with continued refinement of your baseball skills and this will not only help you with your baseball development but with your overall athletic development as well. This could be one of the most important decisions you will make in your career.

How Healthy Is Your Liver?

Thu, 27 Oct 2011 16:45:00 GMT

The liver is the metabolic super-achiever of your body and is vital for survival. It supports nearly every organ in the body by cleaning toxins from the foods you eat and drink, making hormones that help balance your blood sugar, processing fats, and making a variety of chemicals that your body needs to be healthy.

Guess which liver is healthy?

Your liver will keep on working for you, even if 3/4 of it has been damaged by alcohol, infection, and other environmental toxins (i.e., pesticides, prescription or over-the-counter drugs, etc). Unfortunately, excessive liver damage has been suggested to be a big contributor to the obesity epidemic in this country.

In a previous blog on nutrition - Got Greens? - I addressed that just because you have a healthy diet, it doesn’t mean that you can properly digest and absorb the nutrients from your healthy foods. A healthy liver typically breaks down dietary fat into usable energy, exporting any excess fatty acids and triglycerides to other organs for further metabolism.

Sometimes, however, the excess fat gets stored in the liver, which sometimes leads to inflammation, impaired function, and further complications. One condition that too much fat in the liver can lead to is insulin insensitivity, which in turn, leads to type 2 diabetes and inefficient weight loss.

The Quick Start Solutions?

1. Get regular physical exercise. The most effective and time-efficient mode of exercise is short duration high-intensity bursts intermingled with short duration low-intensity recovery periods. Not only do you burn a ton of calories during the workout, BUT your body keeps on working for you for several hours POST-workout as well.

2. Eat more raw vegetables. Many different enzymes are necessary to properly digest your food and absorb the nutrients. Raw vegetables are the BEST source of these digestive enzymes outside of the body. Include raw veggies with every meal and snack, especially the green leafy vegetables from the cruciferous family (i.e., broccoli, cauliflower, brussels sprouts, kale), which contain very specific phytonutrients that actually help fight against stubborn belly fat.

3. Consume less Fructose, especially high-fructose corn syrup. Fructose is the form of sugar readily found in most fruits and many sweetened beverages, including those so-called “healthy flavored waters”. Fructose is metabolized into fat in the liver much more readily than glucose, and, high-fructose corn syrup (HFCS) is even worse! HFCS is found in so many of the processed foods, “healthy whole grain” breads and pastas, dressings and other condiments, pre-packaged meals and vegetables, and sugary drinks (i.e. soda) that have become staples in the new-age American diet. You name the food/drink, chances are, HFCS is in there. So, be sure to read your nutrition labels, and if you see HFCS listed, ESPECIALLY within the first 5-10 ingredients - PUT IT BACK! Spend a little extra $ on healthier foods now and you’ll be saving a lot of extra $$$$$ on medical bills and health costs later in life.

4. Supplement with Krill Oil. Antarctica krill are small shrimp-like creatures that feed many marine life including whales, seal, penguins, and other fish to supply their nutritional needs. Krill are a highly renewable source that is free from several environmental toxins and heavy metals, and RICH in omega-3 fatty acids. Current research has shown that by taking krill oil, you can reduce your liver fat by 60%, as compared to only 38% with fish oil. Keep in mind, not all krill oil is created equal. To ensure high quality at one of the most competitive prices on the market, use Prograde EFA Icon.

As for my mom who is now a 16 year liver transplant survivor, she is enjoying a healthy and active life. She was able able to receive a liver very quickly and had no complications, mainly due to the fact that she was in good health to begin with.

Remember that the fat you see on the outside is not the only thing working against you. Jump start your metabolism and weight loss by taking better care of your health TODAY!

2 Year Anniversary!

Thu, 27 Oct 2011 16:44:00 GMT

September is always a special month for many reasons. This September has been a particularly special one due to the fact it was the 10 yr anniversary of Sept 11th, my 10th wedding anniversary and the 2nd anniversary of CSF.

Just to put things in perspective, 10 years ago, Tina and I were living in NC and drove back to NJ to get married in Morristown, NJ near where I grew up. As a kid growing up in NJ, I always marveled at the sight of the Twin Towers sticking out of the city into the sky. While in college in NC I always looked forward to driving up the NJ Turnpike and seeing the NYC skyline on my way home. However, making the trip up for our wedding in late September 2001, the skyline was noticeably empty and changed forever.

Sept 12, 2001

Just 11 days after Sept 11th Ground Zero was still smoking, and 25 miles away in Morristown,NJ we were the only wedding booked at Assumption Church that day. The church was otherwise booked with memorial services for those who were lost. After that experience, thoughts of moving back home, closer to family, started to grow.

Since that day, 10 years have passed. We relocated the family to West Springfield, Tina's home town, brought 3 wonderful kids into this world, and opened CSF. I can say we have been very blessed.

The development of Conca Sport and Fitness began in my mind after I left NC and a small business that I co-owned, (East Cost Athletics). For 7 years we had a great time at ECS. It was awesome! The kids, the adults, the community, and the friendships!

CSF was created to form similar bonds in another community, West Springfield. The ability to become a resource for the local athletes with professional strength and conditioning, and give our adults a viable opportunity to change their lives with expert fitness and nutrition services has been our primary goal since opening day.

As I look back on the last 2 & 10 years I really wanted to do something special for all the CSF clients. It has been a life changer for me in many ways. As a BIG thank you, I hope to do something that may positively impact not only your life, but the lives of your family and friends. But first, here’s a fun look back at the last 2 years...

The secret behind the WALL

First equipment arrives

The First clients arrive! Guess Who??

First 5:45am Ladies group!

First Annual "Burn The Bird" Workout Thanksgiving morning

Party Time At The First Annual Client Appreciation Bash

Highlights from our youth Athletic Development Program

It really has been a pleasure working with all of you over the last 2 years. As a big THANK YOU, we are having an Adult small group coaching MEGA SALE! Take full advantage of this before it’s gone!

This special offer will only be available for a limited time. Your family and friends can also take advantage of this awesome opportunity!

Grab it right here: Adult small group coaching MEGA SALE!

TEAM CONCA - Rugged Maniac Southwick, MA

Thu, 27 Oct 2011 16:45:00 GMT

Team Conca had an impressive showing at the Rugged Maniac in Southwick today!

Jody and Allison we were thinking of you!

Check out the race action - Team Conca is in the orange shirts (thanks to Julia!)

Every one of our team members finished on their own two feet!

Congratulations! This was a true testament for all that participated!

Client Of The Month!

Thu, 27 Oct 2011 16:46:00 GMT

On September 18th, 2011, Dr. Jeanne Johnson completed her first 5k race in Farmington, CT.Her goal was to run the race from start to finish without stopping. Jeanne not only reached this goal, she also had enough energy left for a final push the last tenth of a mile up a moderate incline to the finish line!

Jeanne first came to Conca Sport and Fitness (CSF) in January 2011 after having seen the progress her cousin was making here. At that time, her initial goal was simple: to lose weight and get healthier. She was overweight, tired most of the time, and recovering from some significant health issues in 2010 which had prevented her from doing much of anything.

Dr. Johnson, like many others, wanted something more from her training than what ordinary gyms could offer - she wanted that extra accountability to push herself a little further and to help motivate her to stay with it. While she’d tell you that the workouts can be grueling, Jeanne would also tell you that she’s gotten exactly what she’d been looking for.

“Julia has been exactly what I needed, someone to be accountable to, someone to push me when I would have given up.”

Dr. Johnson’s goal now is to stay fit long-term. Today, Jeanne is 25 lbs lighter and 13.4 inches smaller. “I still have some weight to lose to make my goal, but overall I feel great!”

Jan 2011 Sept 2011

While Jeanne aims to continue running, doing as many 5Ks as she can over the next few months, and to look fantastic at her cousin’s wedding in November, she says that “my biggest accomplishment so far will be the running the Rugged Maniac Race this weekend in Southwick, MA. Who would have thought a year ago that this 42 year old, 50 lb overweight, tired girl would be able to do something like this!”

WARNING: Food Pyramid Can Be Detrimental To Your Health

Thu, 27 Oct 2011 16:47:00 GMT

Recently my 7yr old son brings home the Food Pyramid chart and is excited that he already knows all about protein, sugar, bad fats and carbs. It's not that he's brainwashed here at the Conca House, we simply want him (and all of our kids) to know the truth. So we give all of them the TRUTH about what's healthy and what's not good for your body. Popcorn anyone???

We grew up with the notion that we're all supposed to believe what we learn in school and what the government tells us, but I think we both know that sometimes the information is just flat out wrong or maybe even altered a bit to appease big donors or lobbyists. We'll go into this topic in more depth when we discuss how soy and dairy may be contributing to major health problems in the U.S.

When we look at the food pyramid (old and new) it's clearly evident that the government has got this one wrong. The problem is that if parents are not up to date on what's REALLY healthy to consume, the trend is passed down to their kids. It's no wonder we are starring at a youth obesity epidemic in this country!

At the present time the USDA recommend 4-8 servings of grains per day. Is there any wonder why so many people are overweight and unhealthy? With 66% of the US population now considered overweight, the very entity we look to protect us is doing a HUGE disservice to the general public by making us believe that grains should comprise much of our current daily food consumption.

These grains cause spikes in insulin levels and massive inflammatory responses from your body. Yes, even "whole" grains can produce inflammatory responses. Years of daily consumption can have devastating effects.

Over the last 30 years we have seen a rise in a host of inflammatory based diseases such as arthritis, cancers, high cholesterol, hypertension, and diabetes (just to name a few). Many experts point to the fact that the rise of these diseases coincide with the emergence of mass agricultural farming primarily with wheat and corn.

The ball is now in your court. Here's what you can do NOW to start living healthier. 5 easy steps:
1. Reduce your grain intake.

2. Healthy fats are not the enemy. Include Olive oil, almonds and other omega-3 fats. These fats are good for your overall health, mainly your heart, brain, and joints.

3. Every time you eat something include a lean protein (vegan based if necessary)

4. Color your plate! Mix in leafy greens and vegetables with each meal to counter inflammation and give your immune system some support.

5. Watch your fruit intake. Unless you're exercising or sporting that ectomorphic body type (the thin skinny, as a rail frame we all envy) the high sugar content in fruit may be something that can be left out of your diet. Unless fruit consumption is timed propely to avoid inflammation and excess sugar being stored as body. We will cover other ways to get the "good stuff" out of fruit another day.

If nothing else, I hope this post gets you to question the mainstream on why we're being asked to continue the consumption of large amounts of grains. 2/3rds of the U.S. population is overweight and 1/3rd of our kids and teens are considered obese and overweight. Inflammatory based diseases are on the rise, and all this has been taking place within the last 30 years? It's time to make a change.

Here's something to sleep on:

In 2006 the American Heart Association stated that for the 1st time in history children now have a shorter life expectancy than their parents! Let me say that again. Our children's generation may be the first to die at an earlier age than their parents.
As a parent of 3 I find that unacceptable.

I don't care where you exercise or who's healthy lifestyle and nutrition program you follow - I just want you to take back your health, your body, and your quality of life.

It's your right... don't let anyone take that away from you!

In-Season Training for Hockey

Thu, 27 Oct 2011 16:47:00 GMT

Our off-season players finished their summer training 2 weeks ago. I have been getting a ton of questions from players and parents about what they can do during the season to help maintain or continue progressing their physical development.

With the start of school routines and regular practices, I think it’s equally important to establish an in-season training routine. For the most part it comes down to time management and establishing your priorities. Many players, parents and coaches underestimate how crucial in-season training actually is.

Progressive organizations have picked up on the benefits of in-season training over the last decade by offering these services to their club and junior players. However, there are still some coaches and organizational leaders who don’t emphasize it nearly enough. For many, I believe it’s a a lack of understanding of what in-season training can offer in the way of player development:

At the very least maintain the physical qualities of strength, speed, power (continue to increase in lesser trained players)
Reverse negative changes in soft-tissue length and quality due to the repetitive motions of skating
Facilitate recovery and regeneration in between practice and games.

Don’t underestimate the benefits of in-season training!

Here’s an interesting example of what can happen when in-season training is done correctly. Players will feel, perform, and recover faster and they will log more playing time. For example, when the Phoenix Coyotes hired strength coach Stieg Theander, he implemented a regimented in-season strength program, take a look at what it did just to the injury rates:

Man Games Lost to Injury
1996: 450
1997: 473
1998: 250 (Stieg’s first year!)
1999: 149
2000: 142

In 3 years man games lost to injury declined by 70%. Sure there are other factors at work, It would be nieave to attribute all of this to just in-season training. This simply points out how organizations can make big changes to on-ice performance and players' health when a quality in-season training program is implemented.

Many athletes and parents just aren’t sure how an in-season program should be developed or implemented into a young players routine.

Off-season training (which we just finished at the end of August) is about developing a strength, speed and metabolic capacity. With in-season training the goal is to do the bare minimum to maintain capacity. As you can see different goals require a different approach.

If you’re a coach or parent here are three in-season program changes to think about:

1) In-season speed and conditioning work is done on the ice. Most youth and junior players skating 4+ times per week will have plenty of conditioning work. Additional sprint and conditioning work off the ice will put excessive wear and tear across the muscles of the hips and lower body. There is no need to incorporate this component in-season. Any conditioning should be low impact such as bikes or using resistance circuits, and be used to compliment on-ice conditioning.

2) Avoid rotation.  One component of the off-season training is to develop not only core stability but rotational power as well. Due to the dynamics of the sport, players will rotate several hundred times per week during practices and games to turn, give and accept passes and hits, shoot, and orient their eyes in a more optimal position to read the play. Every time this happens the body is stressed in a rotational pattern. Like speed work, rotation-based core work should be limited and the focus should be on maintaining spinal stability.

In order to maintain rotation-pattern mobility to keep the hips and thoracic spines from stiffening up as the season prolongs we emphasize mobility exercises into our warm-up and cool down on a daily basis. You can check out 2 of them right here.

3) Strength and Power are ESSENTIAL!  You must maintain it. In Youth hockey the physical qualities stressed on the ice during the season are multi-directional speed, low load power, and conditioning. A proper in-season program design must compliments the on-ice work and address what’s NOT being stressed during practice or competition. You guessed it, strength and high load power are not being stressed so ALL in-season work should be at low volume and high intensity. What does that mean? Short intense work-outs minimizes muscular and neural fatigue and allows the player to fit it in around school, practice and games. Players should NOT feel exhausted after an in-season training session, they should feel energized!

Hopefully this provides some direction for those of you looking to implement an in-season strength training program. As always, if you have any further questions you can contact us at the training center. In a few days I will fill you in on the importance of in-season nutrition. Check back soon!

I would like to thank Kevin Neeld of Hockey Strength and Conditioning for providing some of the great information.

Whatever Guys Can Do Girls Can Do Better?

Thu, 27 Oct 2011 16:49:00 GMT

Congratulations to all of our athletes who just completed our Summer Strength and Conditioning Program. There's no doubt that the "Conca" Females set a strong pace here at the training center this summer. There was no hesitation on their part to get after it when they walked through the doors. That same mentality was present from our junior females all the way to our adults.

It all starts with leadership! And we have no better female leader then "your" very own coach Julia Girman.

On July 8, 2011, Julia received the "Student Research Award at the National Strength & Conditioning Annual Awards Banquet, (L to R) Dr. Jay Hoffman, - Poster Presentation Masters recipient: Julia Girman, and Dr. Alan Kinniburgh.

That's right...She was awarded the best Masters level research project in the country!

I have been around the world of Strength and Conditioning for the last 15 years and in my opinion, Julia is one of the most unique coaches who can bring her academic intelligence into the training environment and deliver it in such a way that all of her clients (middle, high school, collegiate and professional) thrive.

One question I get a lot from the parents of female athletes (especially middle school age) is: "My daughter is only 11 or 12, is this type of training appropriate at her age?".

My answer is "Absolutely YES!". Strength Training is not just appropriate, it's probably the most neglected component of most female athletes' sport training program.

There is a big misconception in the general public on the benefits of strength training for pre-pubescent female athletes.

Many female athletes are just not aware that they can MAXIMIZE athletic potential while MINIMIZING risk for an overuse or knee injury.

Serious knee injuries are sidelining female athletes in many sports especially soccer, basketball, lacrosse and volleyball. These sports, which involve repetitive pivoting, cutting and jumping, place a high amount of stress on the anterior cruciate ligament (ACL).

Aside from the popular ACL injuries, the repetitive motions of throwing a softball or skating can lead to overuse injuries and subject female athletes to a host of problems. Many female athletes are following the footsteps of their male counterparts, playing on multiple travel teams and having specialized sport coaches. However, in many instances the female athletes do not have a foundation of strength to protect them.

All this repetitive stress on a young girl's muscular and skeletal system can backfire on their quest to become the best athlete possible. The good news is that when female athletes begin a formalized strength and conditioning program, injury rates go down and on-field performance is taken to a whole new level.

Conca’s screening process identifies several important factors that can predispose an athlete to a non-contact injury no matter the sport. An assessment of the mechanical factors that control the way you move is done with the Functional Movement ScreenTM. The same screening process being incorporated into the NFL,NHL,WNBA, and hundreds of colleges and universities strength and conditioning programs.

All athletes can keep the momentum going from the awesome Summer they had! Register now for our Fall Athletic Performance Programs right HERE. Training Begins Sept.12!

Check out some of our females in the training center!

All the Best -
Steve

Concussions: Part 2

Thu, 27 Oct 2011 16:49:00 GMT

Concussions Part 2:

Every athlete who has been diagnosed with a concussion must progress through 6 steps or phases in the recovery process. Once the first step has been completed each subsequent step can be completed every 24 hrs. If any symptoms return during any of the steps, activity should be stopped and the athlete is regressed to the previous step. The return to play steps are listed below:

1. Asymptomatic and Cognitive Recovery - No Aerobic Conditioning
2. Light Areobic Exercise
3. Sport Specific Exercise
4. Non-Contact Practice (Resistance training can begin)
5. Full Contact Practice
6. Return to competition

To Complicate things... cognitive deficits and post-concussion symptoms do not always resolve at the same time. (Broglio et a., 2007) Post-concussive symptoms can resolve while cognitive deficits remain and vice-versa, where neurocognitive function returns to normal while the athlete is still symptomatic. If this scenario occurs it's important to explain this to the athlete, as they can get frustrated if they think their recovery is being delayed.

We are fortunate to live in close proximity to the epicenter of concussion research. Below is some information from the Sports Legacy Institute, Boston MA.

For local athletes here in Western Mass, Conca Sport and Fitness works closely with the physical therapists and physicians from the Baystate Rehabilitation Sports Medicine Concussion Program.

If you wish to hear more detailed information about concussions, how to recognize symptoms and access local resources then please click HERE to attend the FREE Baystate Concussion Clinic on Tuesday August 2nd, 2011.

Concussions Part 1: What You Need To Know

Thu, 27 Oct 2011 16:50:00 GMT

During the recent Stanley Cup Playoffs there was a good deal of attention related to the topic of concussions.

As we witnessed the media has turned their attention to the effects of collision sports such as hockey and football. The dramatic hits which result in a player being knocked unconscious, stumbling off the field or having slurred speech get the most attention. However, there are greater concerns to which our parents, coaches and athletes need to be aware.

Just because someone does not experience the dramatic effects mentioned above, they may still have suffered a concussion. It's not uncommon for athletes to hide the truth about symptoms they are experiencing in hopes of continuing to play or returning to play sooner.

As strength and conditioning professionals we usually deal with athletes as they prepare to make it back to competition after a concussion. Coaches, parents and Athletic Trainers are on the front lines (attending the games and practices where many athletes are injured). However, many middle school and high school programs don't have the luxury of a licensed and Certified Athletic Trainer (ATC) present during games or practice.

Parents must be engaged in their athlete's performance, especially if their child has experienced a "hard hit," collision, or "Got their bell rung," as some would say.

If an ATC (or medical professional) is present and suspects a possible concussion they should assess the athlete with a complete battery of questions and test for symptoms of memory, cognition, balance, and coordination impairments. These results will determine if the athlete should be taken to the hospital for further evaluation.

What next?

Computer based testing has become commonplace in professional sports, collegiate settings and now it's making its way into high level, amateur and private schools.

Many teams and leagues are using the ImPACT test (http://impacttest.com). ImPACT is used for neuropsychological testing when evaluating concussions. ImPACT stands for Immediate Post-concussion and Cognitive Test.

During the pre-season all players take the test to establish a baseline neurological profile. 22 different symptoms (listed below) are rated by the athlete on a scale of 0-6. 0 meaning they are not experiencing that symptom and 6 being the worst that symptom could be. The cognitive portion of the test has 6 modules which measure the athletes' Verbal Memory, Visual Memory, Reaction Time, Processing Speed, and Impulse Control.

Here are the symptoms: (Parents if there is no ImPACT test available be on the look out for these)

Headache Nausea Vomiting Balance Problems Dizziness Fatigue Trouble falling asleep Sleeping more then usual Drowsiness Irritability Sensitivity to noise Sadness Nervousness Feeling more emotional Numbness or tingling Feeling slowed down Fogginess Difficulty concentrating Difficulty with memory Visual problems

Post injury testing is administered 24-48 hrs after the concussion and compared to the athlete's baseline test. If scores are not at baseline levels a Neuropsychologist or tending physician will intervene and provide direction on how to proceed with the recovery.

In Part 2 we will discuss the 6 step process an athlete must progress through when recovering from a concussion.

Just a reminder that next week I will be presenting, along with the regions medical experts on Concussions, hosted by Baystate Rehabilitation.

FREE SEMINAR:

Adolescents and Sport Concussion Injuries

Tuesday, August 2 / 6-8:30pm

Baystate Health Center, 361 Whitney Ave, Holyoke

Part 2 - Pitching Injuries: It’s Not Just What You’re Doing; It’s What You’ve Already Done

Thu, 27 Oct 2011 16:51:00 GMT

Here is part 2 of Eric Cressey's guest post here at the Conca Sport and Fitness blog.

------
Part 2:

This article was originally featured at EricCressey.com.

Three weeks ago, this article on pitching injuries became the single-most popular piece in EricCressey.com history:

Your Arm hurts? Thank Your Little League, Fall Ball, and AAU Coaches

In that feature, I made the following statement:

We can do all the strength training, mobility work, and soft tissue treatments in the world and it won’t matter if they’re overused – because I’m just not smart enough to have figured out how to go back in time and change history. Worried about whether they’re throwing curveballs, or if their mechanics are perfect? It won’t matter if they’ve already accumulated too many innings.

While athletes might be playing with fire each time they throw, the pain presentation pattern is different. You burn your hand, and you know instantly. Pitching injuries take time to come about. Maybe you do microscopic damage to your ulnar collateral ligament each time you throw – and then come back and pitch again before it’s had time to fully regenerate. Or, maybe you ignore the shoulder internal rotation deficit and scapular dyskinesis you’ve got and it gets worse and worse for years – until you’re finally on the surgeon’s table for a labral and/or rotator cuff repair. These issues might be managed conservatively if painful during the teenage years (or go undetected if no pain is present) – but once a kid hits age 18 or 19, it seems to automatically become “socially acceptable” to do an elbow or shoulder surgery.

Sure enough, just yesterday, reader Paul Vajdic sent me this article from the Shreveport Times. The author interviews world-renowned orthopedic surgeon Dr. James Andrews about the crazy increase in the number of Tommy John surgeries he’d performed over the past decade.

A comment he made really jumped out at me, in light of my point from above:

“”I had a kid come in, a 15-year-old from Boca Raton, (Fla.), who tore his ligament completely in two,’ Andrews said. ‘The interesting thing is when I X-rayed his elbow with good magnification, he has a little calcification right where the ligament attaches to the bone. We’re seeing more of that now. He actually got hurt with a minor pull of the ligament when he was 10, 11, 12 years of age. That little calcification gets bigger and, initially, it won’t look like anything but a sore elbow. As that matures, it becomes more prominent. It turns into an English pea-size bone piece and pulls part of the ligament off when they’re young.’”

In other words, it takes repeated bouts of microtrauma over the course of many years to bring an athlete to threshold – even if they have little to no symptoms along the way. Injury prevention starts at the youngest ages; otherwise, you’re just playing from behind the 8-ball when you start training high school and college players.

In addition to walking away with the perspective that young kids need to be strictly managed with their pitch counts, I hope this makes you appreciate the value of strength and conditioning programs at young ages, too. For more information, check out my post, The Truth About Strength Training for Kids.

We can’t prevent them all, but I do think that initiatives like the IYCA High School Strength Coach Certification in conjunction with pitch count implementation and coaching education are a step in the right direction.

Eric Cressey, MA, CSCS is the President of Cressey Performance, just west of Boston, MA. He publishes a free daily blog and weekly newsletter at www.EricCressey.com.

Over the years we have adopted the same philosophies that Eric uses with his baseball clients. Baseball players in the Pioneer Valley who are looking to take your game to the next level, while reducing your chances of developing a shoulder or elbow problem, give us a call at 413-304-2350. Let the Conca Strength and Conditioning team provide you with a comprehensive plan to make this your best season yet.

Your Arm Hurts? Thank Your Little League, AAU, and Fall Ball Coaches.

Thu, 27 Oct 2011 16:51:00 GMT

At Conca Sport and Fitness we have seen an influx of shoulder and elbow injuries this summer. In a effort to provide our baseball clients with the most current trends in injury prevention and performance enhancement, Eric Cressey has been kind enough to provide a 2 part guest post on our blog which will hopefully provide some insight to the problem.

We have a great working relationship with our athlete's parents, their AAU coaches and the medical community. Eric's article may seem controversial, but in no way are we attempting to single out any particular individuals. We are attempting to shed some light on a growing trend in youth baseball. I really believe you will enjoy this 2 part series.

-------

Part 1.

This article was originally featured at EricCressey.com.

I have a policy when it comes to my writing:

If something is going to be controversial and potentially elicit a negative response from my readers, I “sit” on the topic for 24 hours. During that time, I weigh the decision of whether me publicly writing about something is for the better good – meaning that it’ll help people in the long-term even if it makes them recognize that they’ve been goofing up in the short-term.

I did some thinking on that front last night (actually, for the past several nights), and decided to go through with this blog, as I feel like it’s something that every single baseball player, parent, and especially coach ought to read. So, if you’re in one of those categories – or are just a baseball fan who loves the game – please spread the word on what you’re about to read, whether it’s with a Facebook “recommend,” “Tweet,” or just a friendly email with the link to this article.

If you’ve perused my Baseball Content page much in the past, you’ll know that I don’t try to hide the fact that throwing a baseball is an incredibly unnatural and flat-out dangerous motion. It’s the single-fastest motion in all of sports, and every day, physically unprepared athletes go out and essentially play with fire every single time they try to light up a radar gun – or even just play catch.

Not surprisingly, when you mix physically unprepared bodies with arguably the most dangerous sporting challenge on the planet (the folks in Pamplona, Spain might argue with me, but that’s a blog for another day), athletes get hurt. Arm injuries (like all youth sports injuries) are rising exponentially thanks to not “less athletic athletes” taking part in high-risk sports, but also this participation taking place at all-time high rates thanks to the proliferation of little league all-star teams, AAU teams, fall ball, private pitching instruction, and the baseball showcase industry. A fantastic study by Olsen et al. in 2006 (must-read for anyone involved in baseball development) clearly demonstrated strong associations between injuries requiring surgery and pitching “more months per year, games per year, innings per game, pitches per game, pitches per year, and warm-up pitches before a game” as well as showcase appearances during adolescence. The message was very clear: throw too much – especially at a young age – and you’re going to wind up hurt.

Unfortunately, though, many people glaze over numbers in studies (if they ever read them), and while they may walk away with the “overuse is bad” message, they don’t appreciate what true overuse really is – especially since it’s age-dependent. Fortunately, a February 2011 study from Fleisig et al. showed in no uncertain terms that, in ages 9-14, throwing more than 100 innings per year was associated with a 3.5 times higher risk of elbow or shoulder surgery – orretirement altogether.

To put this into context, I’ll first ask you: do you realize how challenging it is to throw 100 innings in a little league season? Let’s say you start baseball the first week of April (little league) and even manage to play on a summer team that runs through the end of July. That’s a four month season: exactly what I was accustomed to growing up – at the absolute most.

Conveniently right now, we are almost exactly through a month of the major league season – and Jon Lester leads my team of choice, the Boston Red Sox, with 31.1 innings pitched. In other words, at this point in time, a high-performance, skeletally mature pitcher (with no history of arm troubles) in the most elite baseball league in the world is on pace for roughly 130 innings pitched over the first four months of the year. However, there are parents and coaches out there that actually think it’s okay to send an 11-year old out there for a comparable number of innings? It’s especially troublesome when you realize that younger kids always throw more pitches per inning than their older counterparts, as they don’t have good command and insist on trying to strike everyone out instead of pitching to contact here and there.

Just think about how hard that is to do. Lester throws on a five-day rotation, and Little league games are, at most, twice a week. If a kid pitches once a week for four months, even if he throws complete games every time out (not something I’d advise, for the record), he’d still struggle to hit 100 innings (16 starts x 7 inning games =112 innings). Rats! It’s actually tough to overuse kids when the season is kept in check.

So, instead, they add seasons. Join an AAU team (or seven of them). Play fall ball so that you can rack up another seven innings every weekend. Be sure to hit up a few college camps on Saturdays and throw as hard as you can so that your Sunday outing in 25-degree weather is extra miserable. Make sure you see your pitching coach for bullpens as soon as fall ball ends. Get your registration in early for that showcase that’s taking place the first week in January. Just do some band work and a couple of half-ass stretches and you’ll be fine. Riiiight….good thinking.

At risk of sounding arrogant, I’m good at what I do. I’ve devoted my life to keeping baseball players healthy. They comprise 85% of our clientele at Cressey Performance, and I work with millions of dollars of arms every off-season and see players from ages 9 to 50+. I do my best to surround myself with the smartest people in strength and conditioning, rehabilitation, and skill-specific training in and outside of the game. I managed the first subpectoral biceps tenodesis in major league history. I can talk mechanics with the best pitching coaches around, write strength and conditioning and throwing programs, manually stretch guys, you name it. I’ve got two fantastic therapists in my office to do massage, ART, Graston, chiropractic adjustments, and a host of other manual therapy approaches – not to mention a great physical therapist nearby who can handle all our complex cases. You know the only things I, we, or anybody on this planet can’t control?

Poor judgment by athletes and their parents and coaches.

And that – no doubt about it – is the primary reason that kids get hurt. We can do all the strength training, mobility work, and soft tissue treatments in the world and it won’t matter if they’re overused – because I’m just not smart enough to have figured out how to go back in time and change history. Worried about whether they’re throwing curveballs, or if their mechanics are perfect? It won’t matter if they’ve already accumulated too many innings.

Of course, this isn’t just applicable to coaches in the 9-14 age group. You see “criminal” pitch counts in the high school and collegiate ranks as well, and while they may be more physically mature than the 9-14 year-olds, that doesn’t mean that they’re exempt from the short- and long-term consequences.

This is why we need the best coaches at the youngest levels. It’s also why we need pitching coaches that understand “managing pitchers” as much as – if not more than – teaching pitching mechanics. And, it’s why coaches need to understand the big picture in terms of what different kids can do at different ages, at different times in the year.

It’s also while parents need to be proactive with their young pitchers. If a coach isn’t going to track his innings – and a 9-year-old kid certainly can’t be expected to do so – the parent needs to step up and do so. I’ve met a lot of parents of kids who have been injured at ages 17-21, and most of them look back with a lot of anger toward coaches at younger levels for overusing their sons. Hindsight is always 20/20, but foresight is what saves an arm. Don’t be afraid to step up and say something, as you aren’t telling a coach how to do his job; you’re protecting your kid, just as you would be locking the door at night or making sure he brushes his teeth.

In terms of planning the competitive year, I have no problem with a 9-14 year-old kid playing baseball 4-5 months of the year, as the other 7-8 months per year should be devoted to at least two other sports. It’s basically the “rule of thirds” for long-term athletic development: three sports, four months apiece. Kids can strength-train year round.

At ages 15-16, I’m fine with kids changing things up and going to only two sports. Baseball might occupy 7-8 months, but a big chunk of that should be focused on preparation. So, a kid might start playing catch in November, start his high school season in March, and then play summer ball through the end of July. August through November would be devoted to a fall sport and fall ball would be altogether omitted, as it was the only idea worse than making Rocky V. Kids would, of course, strength-train year-round.

At ages 17 and up, it’s fine with me if you want to specialize in baseball, but that doesn’t mean you should play year-round. I actually advocate kids only throw for 8-9 months of the year (at most) – which is right on par with what most professional players do. The only thing that’d be different is that the season would be shifted up a bit in the year, as the high school season usually starts a few weeks before the professional season. Pro guys get half of October, then all November and December off from throwing. “Specialized” high school players get August, September, and October off (again, because fall ball is as useful as a trap door in a lifeboat). Strength training is year-round.

You’ll notice that there isn’t a single penny spent on off-season baseball showcases. That wasn’t an accidental omission (read here why I don’t like them). If you insist on going to one, pick one between June and early August.

I’m convinced that the next big thing in Major League Baseball’s “scouting revolution” is meticulously analyzing what players did when they were younger. If they are going to draft kids, they want to know that they haven’t been overworked for years prior to entering professional baseball. You’re already seeing this taking place in collegiate baseball based more on an assumption: pitchers from the North are getting more and more opportunities to play down South because coaches recruit them (beyond just talent) under the assumption that they’ve accumulated less wear and tear on their arms.

This piece might have ruffled some feathers. Kids want to play year-round. Parents want to make kids happy – and they enjoy watching them play. You know what else? Kids love chocolate, and parents want to see kids happy – but that doesn’t mean that kids should get a limitless amount of chocolate to consume, right? You put away the Easter candy this week to stress moderation and look out for their long-term well-being.

Coaches enjoy coaching and want to win – and they may take a commentary like this personally because they’re the ones who sent a 9-year-old out for 120 innings one year – and now he’s the one having the elbow surgery. Or, maybe it’s the college coach who let a kid throw 160 pitches in a game and killed his draft status because teams know he’ll have a shoulder surgery in three years. Admitting you’re wrong is hard enough, but admitting you’re wrong and learning from that mistake to help future kids is even harder – but all the more rewarding.

This post wasn’t intended to make anyone feel bad, but bring to light an issue (throwing volume) that I think is the absolute most important consideration when taking care of arms. We can do everything right in terms of physical preparation, but if you throw too much – especially at vulnerable ages – none of it matters.

Again, if you could help spread the word on this, I’d really appreciate it. And, feel free to comment below; I’m here to help.

Eric Cressey, MA, CSCS is the President of Cressey Performance, just west of Boston, MA. He publishes a free daily blog and weekly newsletter atwww.EricCressey.com.

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Over the years we have adopted the same philosophies that Eric uses with his baseball clients. Baseball players in the Pioneer Valley who are looking to take your game to the next level, while reducing your chances of developing a shoulder or elbow problem, give us a call at 413-304-2350.

We also have the privilege of working with the staff at Extra Innings. Together, our baseball clients get the best in instruction and athletic development. Let the Conca Strength and Conditioning team provide you with a comprehensive plan to make this your best season yet.

Use It, Improve It, Or Lose It

Thu, 27 Oct 2011 16:52:00 GMT

IN-SEASON TRAINING FOR BASEBALL...OR WHATEVER YOUR SPORT OF CHOICE IS

A few weeks ago I got an email from a parent of a high school baseball player we train asking if I thought it would benefit their son to continue training twice per week in-season. She was asking because she thought it would better prepare her son for the lengthy summer season. Great forward thinking mom!

IN-SEASON TRAINING

I thought this would be a great question and highlights an incredible insight so many coaches, parents, and athletes overlook. In-season training is an absolute necessity, but it’s almost always completely neglected.

While I think this is not the smartest thing to say for scientific reasons, I also think it demonstrates an incredible ability to selectively neglect an obvious occurrence:

EVERY PROFESSIONAL AND COLLEGIATE PROGRAM FOLLOWS AN IN-SEASON TRAINING PROGRAM!

How can anyone look at the levels of every sport considered “elite,” see a commonality amongst all of them, and then say something like “in-season training isn’t good for you?”

I've heard it all the from the golfer's saying that working out will mess up their swing to the baseball player who was told it will hurt their mechanics and make them “tight.”

I believe one of the only reasons in-season training is so frequently neglected is because of the lack of understanding of how the nature of the program should change to accommodate the demands of the sport. Yes, there are commonalities in exercise selection, but the design of our in-season baseball training programs are VERY different from that of our off-season programs.

Naturally, in-season carries a number of benefits. Unfortunately, most youth sport programs aren’t set up to accommodate in-season training. There’s an excessive focus on competition at the expense of preparation, and the “training” side of preparation is neglected all together. As it is, most youth athletes don’t have a true off-season, and it’s easy to see why these non-contact overuse injuries in the youth population have exploded over the last decade.

To keep it simple, the body operates in a “use it, improve it, or lose it” capacity. If athlete’s aren’t working to improve or maintain their athletic capacities, such as speed, power, strength, stability, they’re going to lose them. There are numerous studies supporting this. There is more and more convincing evidence that fatigue associated with accumulated wear and tear, it was also the result of trying to maintain a given performance level while the athletic capacities such as strength, power, and speed were diminishing.

With in-season, the goal is to create a minimal amount of stress to the body that will result the largest improvements in strength and power and allow for the restoration od balance across all major joints in the body.

Why aren’t youth organizations doing this? Simple, time and know how. Most youth sports organizations only have a finite number of hrs to practice during the week. Many dedicated sport coaches simply do not have the high level of strength and conditioning training needed to implement such programs. In a perfect world, youth organizations would dedicate 45 minutes of practice time twice per week to get some strength and power work in.

This is where Conca Performance programming comes in. Coaches recognize the benefit, and they see the difference it makes in the athletes that participate in an in-season strength program, not to mention the reduction in injury rates.

Elite organizations such as Extra Innings, The Western Mass Storm, Cathedral Hockey, and Holy Name Hockey have seen how important a professionally designed in-season strength program can be to their athletes.

If you are currently playing baseball, let us help you maximize your potential this season. Give us a call for a complimentary consultation on how we can help you make this season your best!

To your success -

Steve Conca

In the News

Thu, 05 Apr 2012 12:31:00 GMT

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5 Mistakes to Avoid in Endurance Sports Training

Thu, 27 Oct 2011 16:55:00 GMT

By Julia Girman

Now that Spring is right around the corner and the weather is warming up, you may find yourself exercising more outside. If you are a competitive triathlete or just enjoy the outdoors, you may find yourself running, biking, swimming, or doing a combination of those activities. Before you establish your training routine, there are 5 common mistakes that many endurance sport athletes make which may impair their performance in training and competition. So, if you want to gain the competitive edge and stay strong, energetic, and injury-free this season, you need to avoid these mistakes.

Mistake #1 - Not lifting weights

A common misconception with endurance athletes is that lifting weights will make you slow, bulky, and inflexible. Contrary to popular belief, lifting weights the CORRECT WAY will enhance your performance by reducing injury and correcting muscular imbalances. You need to be a functionally strong, all-around athlete. If you can run, bike, and swim for hours but you can't do a proper body weight pushup or squat on only one leg, you are at risk for injury! And, the extra miles you put in on the road or in the pool are not going to change that - they will only further predispose you to a nagging overuse injury, which will negatively impact your ability to train and compete. What you do in the gym will assist you out in the water or on the road, and we at Conca Sport and Fitness know just how to do that.

Mistake #2 - Not eating enough protein

It is very crucial to eat plenty of carbohydrates (i.e., pastas, rice, breads, fruits, vegetables) in order to maintain your energy levels and performance during these long-distance endurance events, but it is also very crucial to eat plenty of protein. Protein will help you to maintain your lean muscle mass, burn unwanted body fat, and recover faster and more efficiently after your training and competitions. In other words, protein helps you to become stronger and race faster. How much protein should you be eating? There are many variables to answer this question correctly. Let us at Conca Sport and Fitness teach you how to figure out your individual nutrient needs and watch your performance soar!

Mistake #3 - Overtraining

There is a difference between training hard and training smart. You want to be able to train efficiently so you can move forward towards your goal of maximizing your performance during competition. If you are consistently training too hard, too long, and too frequently you may be well on your way to overtraining. When this happens, you may experience interrupted or inconsistent sleep, nagging injuries, decreased performance, daily fatigue, decreased appetite, lack of motivation to train, and persistent muscle soreness. Remember, training should be fun, positive, and keep you healthy. You must be able to recognize when you are overtrained and give yourself appropriate time to recover.

Mistake #4 - Not taking the time to Rest/Recover/Regenerate

You have to remember that if you get hurt, you can't train. And, if you can't train, you can't get better. So, abusing your body by pushing through the signs of overtraining will only set you further back from achieving your goals. Scheduling rest and recovery into your program is just as important (if not more important) as the actual training program itself. Without taking appropriate time to rest your mind and body, you will quickly burn out, lose motivation, and potentially injure yourself. Implementing regenerative techniques into your routine (i.e., foam rolling, massage, stretching, Epsom salt or ice baths) also are very important for keeping your body running as a fine-tuned Ferrari and not a lemon. So, pay attention and listen to your body!

Mistake #5 - Not incorporating post-workout nutrition

Having a good, consistent post-workout nutrition plan can make a HUGE difference in your training, performance, and overall vitality. And sadly, most people wait too long or completely forget! When you workout, you break down muscle (protein) and deplete your carbohydrate energy stores (muscle glycogen). If you do not consume an easily digested food source with a 3:1 carbohydrate to protein ratio (i.e., Prograde Workout, BioChem Whey protein shake with fruit) within 30-45min after your workout, you are defeating the whole purpose of working out and are breaking your body down even more! So plan ahead and start refueling immediately. Then, within the next hour, have a more substantial meal consisting of healthy complex and simple carbohydrates and a lean protein. If you can avoid these common mistakes, your enjoyment and performance will improve!

Not sure where to get started?

Give us a call to set up a complimentary consult and we'll have you ready for race day!

Is Your Body in a "Steady State"?

Thu, 27 Oct 2011 16:57:00 GMT

Not making progress towards your health and fitness goals? Are you putting in the time, but not seeing results as quickly as you would like? Have you stopped seeing results at all? Or worse, is your progress sliding backwards?

In a world of immediate gratification it's shocking for most people to hear that they may not get exactly what they want when they want it.

I'm not judging this as right or wrong, but rather pointing out that this way of thinking may sabotage your long-term, permanent results when it comes to your personal health and weight loss.

If you have been putting in the time but are not seeing the results of your efforts, you may be in a "steady state" of exercising - doing the same thing day after day; exercising the same amount of time with the same intensity; eating the same foods; putting the same number of miles on the treadmill; maintaining the same mental focus and outlook on achieving your goals.

You may be in "maintenance mode." Maintaining your current level of health and fitness and weight (healthy or not!).

Ignore what you do for a living. Some of you may be construction workers, desk jockeys, teachers, and others stay-at-home moms. We all have a baseline level of daily activity.

Here's the secret...you must boost your intensity ABOVE whatever your daily activity level is to make progress. It's all relative to your lifestyle. That means that the on-the-go mom still needs to put in bouts of intense training to push herself to reach her goals.

Keep in mind, very few people don't have setbacks on their path to total health, wellness, and weight loss. It's just the nature of the journey.

However, when we view these temporary setbacks as learning experiences and remember not to repeat them in the future, then they are well worth the aggravation they may bring us.

Especially when you look at it as part of your education in what your body will or won't tolerate.

For example, there is an ideal exercise volume and intensity for each of us to increase lean muscle mass, boost our metabolism, and achieve a desired body transformation. This equation CHANGES as we progress. It's what I like to call the "Unsteady State of Health and Fitness"

To find that specific volume and intensity equation for you, it will take some "trial and error". With the right professional by your side you can navigate through that path of trial and error much more quickly to find the best balance for you to get the results you desire.

Too much volume may cause joint and muscle pain or tissue breakdown. Too little intensity may keep you right where you are. Either scenario can be frustrating, especially if you are putting in the time to exercise.

Tweaking your program as you go is the best option to maximize results and keep your body challenged and improving.

What I recommend is beginning a body transformation program with the knowledge ahead of time that there will be some bumps along the way. The reason is that although a quality and proven body transformation program will work for EVERYONE, you may need to tweak some components to adjust it to your fitness level and dietary needs.

The truth is that no "plan" is meant to be perfect for everyone right out of the box; you just need the commitment and focus to make changes when necessary.

But I caution you, don't change something simply because you don't like it...sometimes working through the exercises that are the toughest or eating new foods is EXACTLY what our bodies need. They are craving for CHANGE.

So in the end, I believe that the best mindset to have for ultimate weight loss success and health is to adopt a philosophy that allows you to continually learn from your ups and downs and to be flexible and open to change.

Welcome and seek out variety, challenges, and change. View setbacks as opportunities to succeed again instead of as mistakes.

And by all means don't get down on yourself for difficulties or stagnant periods with weight loss - that should be your signal to mix it up a little and try something new. Remember, avoid the "steady state"... same foods, same exercise, same intensity, same distance, same amount of time, same motivation or effort level...and
Get UNSTEADY!!

I hope this article was helpful in providing an alternative view on a successful weight loss mentality and how to avoid the pitfalls of a steady state routine which can be less than rewarding when trying to reach your goals.

Think Twice Before Going For that Long-Distance Run

Thu, 27 Oct 2011 16:58:00 GMT

by Stephen Conca

While distance running may seem like a good way to improve body composition and cardiovascular endurance for sports performance, in sports dominated by short bursts, stops, and frequent changes of direction, long-distance running actually impedes your ability to develop strength, power, and dynamic flexibility which directly increases your risk of injury on the field, ice, and court. Let me explain.

In most sports, the events are dynamic and unpredictable, and athletes must be prepared to and able to react to the continuously changing external environment. This ability to accelerate, decelerate, stop and accelerate again as quickly as possible (and perhaps in a different direction) is a huge characteristic for success in these sports. When you go for a long-distance run, you repeat the same, shortened range of movement through the hips, knees, and ankles in only one direction or plane of motion - forward. What happens in soccer, lacrosse, or hockey when you are head to head with a defender?What about in baseball and softball once you have made the outfield catch and must quickly transition into a long throw for the final out? You have to slow down (decelerate), quickly change your direction, and immediately explode past the opponent or into a very powerful throw. Your muscles have to be primed to be able to execute these movements. The muscles of your hips and legs must be strong enough to slow the forward motion of your body and powerful enough to quickly produce enough force into the ground to move in the new direction.

In power or explosive movements, the movement is predominantly initiated in the trunk and hips, even in throwing. By preceding the muscular contraction with a pre-stretch or quick muscle lengthening, you can effectively improve the amount of power can produce because of the contribution of elastic rebound. In long-distance running, the ability to access this elastic rebound greatly diminishes with the length of the run. When training a "work-recover-repeat" athlete, one that must be strong and powerful in short bursts, aerobic steady state exercise will do nothing to increase your ability to work at high intensities, recover quickly, and be able to reproduce that effort. Instead, training using high intensity intervals will be much more effective than steady state aerobic work for increasing your cardiovascular endurance, improving your body composition, and preparing you for the specific metabolic demands of your sport without negatively affecting your strength and power.