As many of you gear up for summer training camps and intense workouts with your high school teams, paying attention to your hydration status can help keep you at the top of your game. Here are some quick tips for staying hydrated during the heat of the summer:

• There is no set amount that you should drink in a given day, and remember that both food and fluid contribute to overall hydration status. Foods with high water content include fruit, vegetables, cooked grains, soups and dairy and should contribute to your daily diet. The bulk of your fluids should come from water, low fat/nonfat milk, sport drinks (during exercise) and 100% juice.
• Eating helps keep you hydrated. Be sure to drink fluids while you are eating; make it a habit to drink at least 16 oz of water, juice or milk with meals.
• If you are exercising in the heat, saltier foods help preserve electrolytes as well as encourage drinking. Reach for pretzels, dry roasted nuts or whole grain crackers as a pre- or post-workout snack.
• Know your sweat rate. Weigh yourself before and after a typical workout to see how much water weight you have lost and determine your sweat rate. (1lb = 16oz of fluid.) Replenish your fluid losses by 150%. For more information, check out this sweat rate workshop PDF.
• If you are a salty sweater (i.e., salt residue on clothing or salt crystals around face) consume a sport drink (containing electrolytes) in addition to water during workouts that will exceed 45 minutes.
• Start your workout well hydrated. Before a game or match in the heat, hydration must begin at least 4 hours before you step to the line, or walk onto the field or court to allow your body time to absorb the fluid and reach an appropriate equilibrium.
• A simple way to monitor your own hydration status is to evaluate your urine color. You’re goal should be the color of pale-lemonade.
• Follow your thirst – being thirsty is a good indicator that you need something to drink; however in young athletes (<18 years) the body’s thirst mechanism is still developing, so it is imperative to establish good eating and drinking habits for optimal hydration.

No comments

ATTN: Female Athletes

The sport dietitian’s ability to make recommendations for athletes is constantly evolving as we learn more and more about how athletes respond to nutrition practices before, during and after exercise. One of the ways in which we gather this information is through research involving athletes.

A area of particular interest is the female athlete.  Boys and girls are different, and learning how to best treat each group individually is a major effort of the sport dietitian.  For the past 15 years we have been evaluating a condition known as the Female Athlete Triad (Triad), which is the relationship between eating habits, menstrual function and bone health in young women.  As our understanding of this syndrome evolves, we recognize that there is a lack of research with younger women.  Understanding this younger, adolescent population is a key component to developing recommendations for a lifelong approach to athletic and nutritional health.

We are searching for young female athletes (all sports), ages 13-19 to take part in a research study that will help develop more fully the understanding of the Traid in adolescents.  To participate in this confidential and anonymous, online survey, please follow click here and answer the questions that follow.  Your participation is greatly appreciated.

Stay tuned to this blog for more information about the three components of the Triad.

No comments

Hi, I’m Vladi Nikiforv and I was born in Villnuis, Lithuania, on October 7, 1987. When I was 3 years old my parents decided to move to America in search of a better life. I was left to my grandparents until the age of seven.

My hockey started very basic by attending public skating sessions with my father. My dad always believed that learning the importance of skating before stickhandling was the most important. In the beginning, I never used a stick. Years later, I’m able to look back and see how important skating was. I am not a very large player by any means. I stand at 5’6 and tip the scales at 147lbs. Skating is my game and I’ve learned that with my size, I have to use everything to my advantage. I played many years under my father who has coached nearly every team I’ve played for. He is my biggest influence and has taught me everything I know. My first experience away from my home and influential coach came 3 years ago when I left home to play in the OHL. My first two years were spent with the Barrie Colts. This past year I was involved in a nine player trade where I was acquired by the Sarnia Sting. Things were going so well I was in the top ten in points in the OHL, and then I received an elbow to the head and broke my jaw. I was out for the next fifteen games.

I have been invited to the St. Louis Blues rookie camp on June 23, 2008. Following that I will also be attending the New York Islanders Camp held on July 14, 2008. For the past two off-seasons I have trained at Bluestreak Sports Training–a proud member of Athletic Republic–in Hauppage, New York. Everyday I’m able to work out with players ranging from NHL experience to D1 College and prep school. My time spent there has greatly enhanced my strength and quickness; it is a great hockey environment.

I’ve always hoped to one day play in the NHL. I’ve come along way and I know that I still have along ways to go. This year I am focused on playing in the American Hockey League where Ill be able to play and develop. My goal is this summer is to become both as mentally and physically prepared as possible in efforts to take that next step in my future.

 

Thanks for reading. I hope you find my posts over the summer to be of interest.

No comments

As mentioned in the previous post, Neil Clark and Vladi Nikiforov will be sending along updates about their summer training at BlueStreak Sports Training–a proud member of the Athletic Republic. Before we get into the routine, however, we thought you’d like a little background on Neil and Vladi.

Here is Neil’s self-introduction, we’ll post Vladi’s later in the week.

Neil Clark born, 6 lbs 9 oz and 23 inches in length, on July 25th, 1981. Neil Clark today, 203lbs and 6′2″ in height. I was born and raised in Coquitlam British Columbia, Canada. My 2nd grade journal clearly states I was destined to “Play in the NHL” or be “a Fishrmn”( I assume now I meant Fisherman) . I took to Athletics with a natural proficiency as an adolescent being one of the top players on every team up until I was about 14 years old. I kept my girlish figure while the rest of the guys started filling out. In Bantam I played on the “B” team both years. I started growing the summer before I was eligible for Midgets and I made the “A” that year. I tried out for Jr. B and made that the following year. I followed that with 3 years in the BCHL as a Jr “A” player.

I received many scholarship offers my last year of Jr. “A”. I decided on Iona College in the MAAC conference of the NCAA Division I. Like trying to beat a man at the blue line it was a bad decision as Iona folded their hockey program for good at the culmination of my freshman year. I was given an opportunity to play at Manhattanville College in the ECAC west NCAA Division III. After completing my finance degree I decided to continue the pursuit of playing in the NHL. I played in the CHL for the Laredo Bucks gaining experience and inspiration to continue up the ladder. I was invited to the Detroit Red Wings main camp the following year for which I prepared mentally and physically each day at an Athletic republic facility, BlueStreak Sports Training in Stamford, Connecticut. I impressed the Wings coaching staff enough to earn the opportunity to play two games at the NHL level.

I have great reverence for the experience of suiting up next to Nick Lidstrom, Chellios, Datsyuk, Zetterberg … etc. I also took from it a renewed enthusiasm that I can compete alongside them. So this summer I have again begun my mental and physical preparation to honour my 2nd grade proclamation of “playing in the NHL.” I hope to enlighten you on my journey as to the thoughts, feelings, minor setbacks and great accomplishments that lie ahead. I should warn you as a reader: I have been on a self-bettering reading program with the likes of Eckart Tolle and Don Miguel Ruiz at the helm of my “awakening”. So I will try to best to rid myself of my ego in my writing. I should also mention professionally I have scored 18 goals in two years and been in 40 plus fights. I hope Mr. Tolle and Mr. Ruiz are patient men.

No comments

One of the most popular series of posts here on News & Views followed Eric Brock’s training for Pro-Day at Auburn in the lead up to the NFL Draft. Well, thanks to Athletic Republic’s Hockey VP Tad O’Had, we’ll be following the summer training programs of Neil Clark (left photo above) and Vladi Nikiforov (right photo above).

Here’s Tad’s introduction to the series:

The legendary Soviet Red Army hockey coach Anatoly Tarasov  would often tell  his players “There are a thousand reasons for failure , But not a single excuse.” These words could not better describe the true essence of Neil Clark and Vladi Nikiforov. Two young men chasing their  dreams of competing for the chance to take the ice in the National Hockey League. Over the next few months these two Athletic Republic athletes will share their stories of  triumph, training and preparation with us . Although these two young men may have the same dream they both have come to this point in their career from very different paths.

Neil Clark a Canadian born player came from the college ranks and has continually worked his way up the minor pro food chain matriculating in the Central League, IHL and AHL, he even had a cup of coffee with the Stanley Cup Champions Detroit Redwings. 

Vladi  rose to promise in the AJHL and then made the journey north to the infamous Ontario Hockey League (The “O”). Where he developed into one of the most electrifying players the Barrie Colts and Sarnia Sting have ever seen.

Today is a different story, however, and these two young men put in countless hours away from the ice challenging themselves in our Athletic Republic centers (BlueStreak Sports Training) pushing the limits. It doesn’t matter that the Stanley Cup just ended and most NHL players are enjoying vacation, these two young men continue to push the limits with rigorous plyometric, treadmill and strength sessions looking to gain an edge that may help make an impression at NHL camp. In the coming months you  will get a V.I.P. pass to NHL prospect camp, training camp, summer training, and the many stories that make up the voyage to make it to the National Hockey League.

On a personal note I cannot name two athletes that I have any more respect for than these two. I have had the unique pleasure of training these two athletes for many years as well as getting to know them on a personal level and I can tell you first hand that these two young men hold my admiration and respect, they are truly students of the game of hockey and will have great success in their future journey. I hope you enjoy their story as much as I have.

2 comments

A reality that many of us face as athletes is the occasional injury. Depending on the severity/type of your injury, nutrition may play a role in aiding recovery. Here are some tips to keep in mind regarding what and how to eat when you are injured.

1. Adjust energy intake to match energy expenditure. We don’t want an injury or time off from sport to correspond with a significant change in weight. As athletes, we are used to high-energy expenditures and therefore higher energy intakes. If an injury takes you out of training all together, remember that your eating habits and patterns must change as well. Focus on eating intuitively:

Eat when you are hungry, stop eating when you are full

Establish routines, it is still important to eat regularly throughout the day, so set aside time for meals

2. If you are coming back from surgery, or your body has a lot of physical healing to do, focus on getting enough protein, vitamins, and minerals.

Incorporate a small amount of protein into every meal and snack

Eat lots of fruits and vegetables (vitamin C aids in healing and tissue repair). Add color to your plate!

3. Focus on nutrient density! Choose foods that pack in a lot of nutrients for their calorie content.

Think: Lots of fruits and veggies (antioxidants, & bone strengthening nutrients)

Low fat dairy (calcium, protein, vitamin D)

Whole grains (B-vitamins important for energy metabolism

4. Keep your good habits. When we are at the top of our game, nutrition seems important, and so we focus on eating well. Nutrition is just as important during periods of injury. Injuries can also be a time to develop good habits if you aren’t quite there yet.

Remember to treat your body well and it will treat you well.

No comments

As a high school athlete, I have to admit that I didn’t do much grocery shopping. But learning some simple skills and making a few key observations may help those of you who will soon be making the transition into the kitchen as you move from high school into college athletics at the end of the summer. It is worth it to take a trip to a grocery store just for the sake of looking around – this time from the perspective of the athlete and food shopper not just the consumer.

So how do you shop for a balanced meal?

1. Start with the basics: pasta, rice, whole-grain bread, cereal, oats, chicken broth (for making soup), olive oil, eggs, low-fat milk & yogurt, lean meat, etc. Notice that the first few ingredients will last throughout the week or month and are less perishable. Often these are things that can be bought less frequently. Also think about where you find these items in the store. Most of these foods can be found around the perimeter of the store – this is where you want to spend the bulk of your time at the market. It is where you will find the least processed foods that are full of healthy, energizing nutrients – perfect for athletes!
2. Think about adding color. Remember that we want every meal to be colorful and bright. Think berries on cereal, a glass of orange juice or a pasta dish with tomato sauce and veggies. Most of the color we can add to our diet comes from fruits and vegetables. Use this thought process to navigate the produce section. Think of foods that will go with the staples: veggies with pasta, bananas on cereal, tomatoes for a sandwich, lettuce for salads, fruit for snacking, etc.
3. Snacks: As an athlete it is always good to have snacks – items to pop in a gym bag, a travel pack, or to take as a pre- or post-workout snack. Things like crackers, granola bars, pretzels, nuts and dried fruit. To choose healthy snacks, avoid products with high fructose corn syrup, and in general look for whole grains. The least processed foods have the fewest ingredients, so try and avoid products with too many unpronouncables.

A lot of knowing how to shop and what to shop for comes from experience, but an easy way to get around that “need experience to get experience” conundrum is to plan and think about creating well-balanced, complete meals before you get to the store.

Stay tuned for more to come on meal planning!

No comments

In the area of food and sport, we focus a lot of attention on recovery nutrition. I devoted an earlier post to what I call the 3, 4 Rule – 3 eating episodes within 4 hours of an intense workout or competition.

We can use both sport foods (things like bars, gels, sport drinks, etc.) and whole foods to repair damaged muscle tissue and replenish lost carbohydrates for maximal recovery. Sport foods are marketed for this purpose, but what whole foods fit the bill?

When I finish a long run in the heat of the summer, the last thing my body feels like doing is eating, so I try to start the recovery process with beverages that will not only aid in re-hydration but also promote muscle repair and replenish carbohydrates. A smoothie is one of my favorite options for incorporating fluid, carbohydrates and protein, and it is a versatile medium for blending lots favorite flavors.

The Basics:

• ½ c plain or vanilla yogurt (great source of carbohydrates and protein)
• ½ c skim milk / soy milk or orange juice
• 1 banana

What to add:

For a fruit smoothie, any kind of frozen fruit is a great addition (berries, strawberries, mangoes, peaches, etc.), and if you are using frozen fruit, there is no need to add ice. Experiment with your favorite combinations.

For a special treat, consider adding cocoa powder, peanut butter, or honey.

Make it a summer goal to focus on recovery nutrition and incorporate smoothies as a regular part of your training plan.

Send a recipe of your most delicious combination, and we will publish our favorite in an upcoming issue of ACCELERATE.

Happy Blending!

No comments

Yesterday Athletic Republic announced a new strategic partnership with USA Hockey. Specifically, the three-year contract will provide Athletic Republic’s patented equipment and science-based, hockey specific training programs to the 46 members of the federation’s U17 and U18 National Team Development Program (USNTDP). As Tad O’Had, our Hockey VP, said in the press release: “Over the past decade the USNTDP has become the premier training ground for the best young hockey players in the United States. With the addition of our Hockey Treadmill and technology to USNTDP’s already successful program, we are looking forward to seeing what comes next.”

Want a sneak preview of the type of training the best U17 and U18 hockey players in the U.S. will be doing? Check this out.

No comments

There’s a new digital “magazine rack” for sports fans called Alltop.com. Acutally, Alltop is like a newsstand on all topics, thus the name Alltop.

Anyway, if you visit Sports.Alltop.com you’ll find the five most recent news stories or blog posts from sports Web sites like ESPN to Ice Junkies to Athletic Republic. Thanks Guy!

(photo courtesy St. Louis Bandits NAHL)

For the second year in a row, the St. Louis Bandits of the NAHL won the Jr. “A” National Championship on Sunday–their prize, the Robertson Cup. The Bandits, who train all season long on Athletic Republic’s Acceleration Training program at Nutriformance in Chesterfield, Missouri, destroyed their competition this year with a record of 47-9-2.

Coach Jon Cooper, the Bandits GM and Head Coach credits Acceleration Training for much of his team’s success:

The Acceleration Training program has given us a leg up on the competition. Not only has the Hockey Treadmill improved the skating stride and speed of my players, but their weight lifting and nutritional programs are first rate. We benefit on a daily basis working with Nutriformance.

For complete coverage of the Bandits victory, see the St. Louis Post Dispatch coverage.

 

2 comments

It is great to learn the science behind why sport dietitians recommend eating certain types of food, and it is important to understand the reasoning backing the timing and quantity of our food choices.  But sometimes, simple tips on how to implement these suggestions are just what we need to start incorporating these practices into our daily routine.  Visual cues can be an easy way to keep yourself in check and make sure that you are eating the quality, healthful foods that are key to top-notch performance.

In the nutrition world, we like to talk about creating colorful plates.  When you look at the plate or bowl of food you are about to enjoy or when you unpack your lunch bag at school, do a quick visual check … Is your meal colorful?  Adding color to your meal is synonymous with the presence of a variety of fruits and vegetables.  (Fluorescent gummy candies, and condiments unfortunately do not contribute positively to the color scale).

Fruits and vegetables provide the vitamins and minerals our body needs to metabolize the calories we get from carbohydrates, protein, and fat into the energy our body can use for sport.  Colorful fruits and vegetables contain beneficial antioxidants that help our bodies adapt to training, and they come packed with nutrients beneficial for bone health and immunity.

So, before you eat, check to make sure that your plate, bowl or bag is bright and colorful.

Tips for adding color to your meals & snacks:

• Add vegetables to rice and pasta dishes
• Incorporate salads or steamed veggies into dinner meals
• Have fruit for dessert (use it to top ice cream or yogurt)
• Try dried fruit as a snack instead of chips
• Top pasta with tomato sauce
• Liven up sandwiches with fresh vegetables (lettuce, tomato, avocado, cucumbers)
• Incorporate vegetable sources of protein (beans, nuts, seeds, whole grains) in addition to animal sources of protein

No comments

The good news we’ve all been waiting for has arrived–Eric Brock signed a free-agent contract with the Atlanta Falcons yesterday.

We haven’t heard directly from Eric yet, but here’s what his trainer Todd Robinett had to say:

I’m very proud and happy for Eric, because he has worked so hard to get to this point in his career, and now it’s starting to pay off. Anyone that spends time with Eric will know right away that he’s going to be a great pro in football and life. All of us at All-Star Sports believe in Eric and wish him the very best!

Next Weekend, Eric will take the field alongside other rookies and Falcon veterans at a Mini Camp in Flowery Branch, Georgia. With two practices on both Saturday, May 10 and Sunday, May 11 (all open to the public) and a closed session on Monday, May 12, Eric will finally have a chance to show his stuff.

We’ll try to keep track of Eric’s progress as the Mini Camp season unfolds.

2 comments

To say that there are numerous sport nutrition products on the market is quite an understatement.  The market is flooded with recovery drinks, protein bars, electrolyte capsules and beverages, gummy snacks and gels. Some of these products can be vital to aiding and improving the post work-out recovery process, and knowing what to use and when can be an important part of fine-tuning your sport nutrition regimen.

In my mind I divide recovery nutrition into two categories:

1. Sport Products
2. Whole Foods and Snacks

There is a time and place for both, depending on your situation, timing, and resources.  When I am home, I generally prefer whole foods and snacks.  A homemade smoothie, juice, applesauce, cheese sticks, and yogurt are some of my favorites.  But often I am not home, and rushing from one workout to another is a reality for many athletes.  In these situations, sport foods are a great option.  They are generally non-perishable, easily transportable, and some are formulated based on the latest scientific research concerning recovery.

What type of nutrition do I need for recovery?

When discussing recovery nutrition, I have established the 3, 4 Rule.  This means that an athlete should engage in 3 eating episodes within 4 hours of a hard workout.  This is especially important when the next exercise bout is within 12 hours.  The four-hour window is important because this is when the body is primed to replenish its lost carbohydrate stores; therefore, these three eating episodes should be rich in carbohydrates and include small to moderate amounts of protein.  (Protein will actually help shuttle the carbohydrate back into the muscle).

Eating episode 1: Snack immediately following exercise (ideal within 30 minutes).  This snack should be rich in easily digestible carbohydrates and contain ~10 grams of protein.  Certain sport foods like bars and recovery drinks can be ideal in this situation; however, yogurt, or a homemade fruit smoothie can be just as effective.

Eating episode 2: Meal within 2 hours of exercise.  This should be a well-balanced meal rich in carbohydrates, moderate in protein, and low in fat.  The meal will help continue to replenish lost carbohydrate stores, repair damaged muscle tissue and prepare the body for its next workout.

Eating episode 3: Small snack within 4 hours.  This can be a light dessert (e.g. yogurt with berries, one serving of ice cream or sorbet, fruit, or graham crackers), or a small snack that is rich in carbohydrates, moderate in protein, and low in fat.

Recovering appropriately with good nutrition and adequate hydration is an important part of both refueling the body and preparing it for future exercise.

No comments

Go Lean with Protein is one of the slogans of the new Food Guide Pyramid, and its message rings true for athletes as well as the general population. Protein is an essential component of the human diet, and it is used to build and repair muscle tissue, help shuttle carbohydrates into muscles after exercise, make hormones, enzymes and antibodies as well form molecules that transport nutrients from the stomach to other parts of the body.

As an athlete, you need a bit more protein than the general population, but in terms of total daily calories, you actually need the fewest from protein. (Daily breakdown of caloric intake from each macronutrient for athletes: Carbohydrates 50-60%; Fat 20-35%; Protein 12-15%). Unlike carbohydrates and fat, the body does not have a special storage area for extra protein – it uses what it needs and the rest is broken down into its constituent parts and recycled or filtered out as waste.

Even more important than the amount of protein an athlete consumes is the timing of protein intake. In small amounts (5-20g at a time), protein should be represented in all snacks and meals. Most crucial is that protein should be ingested as part of the pre-workout snack or meal, and after workouts.

Why small doses of protein?

The body can only use and process small amounts of protein at a given time. Especially when recovering from a depleting workout or competition, your body will recover more efficiently if you ingest 10-20g of protein at three separate eating intervals spread over a four hour period than if you were to ingest 30-60g of protein in one sitting.

What types of food contain protein?

All Animal Products (choose lean cuts of meat and low-fat dairy): meat, dairy, eggs, fish and poultry.

Plant-Based Protein: nuts and nut butters, seeds, legumes (things like lentils, beans, peas and soybeans), whole grains and vegetables.

Getting protein from a variety animal and plant-based sources will help make your plate colorful and provide a range of vitamins and minerals.

For more information on protein for power sports, see the current issue of Accelerate.

No comments

As an athlete, carbohydrates should form the backbone of your diet. 55-60% of what you eat in a given day should come from these fuel rich foods. Let’s look at an athlete’s best sources of carbohydrates and why they are so important.

What foods are we talking about?

All of the basics: pasta, rice, bread, cereal, oats, potatoes, granola bars, crackers, fruit, sport drinks, sport bars

And some that are less obvious: squash and other starchy veggies (corn, peas), polenta (cornmeal), beans, dairy products

Why:

Carbohydrates do more than just taste good, they are a very important and REQUIRED source of fuel for the body.

When carbohydrates are digested, they get broken down into individual glucose molecules and stored. Carbohydrates are stored as glycogen in two primary locations: muscles and liver. Muscle stores of carbohydrates fuel our bodies during intense activity. Because these energy stores are close to the working muscles, they act as a very quick fuel source. Be careful, they can be depleted, so fueling before exercise and refueling with carbohydrates after training is imperative.

The carbohydrates stored in the liver supply the blood with adequate glucose and provide the brain with its fuel. Have you ever skipped breakfast and felt that you could not concentrate during your morning classes? The brain NEEDS carbohydrates in order to function efficiently and effectively.

Tips:

• Carbohydrates should make up the bulk of your diet – throughout the day and at each meal.
• Choose whole grains, fresh fruits & vegetables to get the most nutrients.
• Be sure to have a carbohydrate rich meal 2-4 hours before practice or competition.
• Use sport drinks before, during, & after hard training sessions and meets. These are quick, easily digestible forms of carbohydrates that are helpful for athletes.
• Be sure to have a carbohydrate rich snack after training/competition to replenish lost stores. Carbohydrate stores are best replenished within 2-4 hours of exercise.

No comments

 

This just in from Todd Robinett (the guy next to Eric in the photo above):

On Sunday, March 9th, I arrived in Auburn around 12:30pm and met Eric for lunch, then spent the rest of the day relaxing with his friends and family. My focus was to make sure Eric ate a good meal, was relaxed and had plenty of rest. That night Eric and I sat down and talked briefly about his Pro Day and what needed to be done, such as what time to wake up, eat breakfast, warm-up, etc. As his coach and friend, I felt like I should give him a little pep talk, but then I realized there wasn’t anything I needed to say. In fact, I think the only thing I said was, “you know you’re ready,” followed by “it’s Showtime.” To be honest, the confidence I saw in Eric and his trust in the Lord actually helped me relax.

Throughout all of Eric’s training at All-Star Sports, he had a fire in his eyes of determination, toughness and confidence. He pushed everything to the limit, and he knew that he worked harder than anyone else in the country. One example of his hard work is an exercise he did called walking push-ups, which he did once a week at the end of an upper body weight lifting workout. The first day of lifting Eric could barely do 6 push-ups at each of the three stops he had to make (meaning he did a total of 18 push-ups through the whole exercise). I told Eric the record was 30 push-ups at each stop, making it a total of 90 push-ups, which is very tough to do after you’ve already done a whole upper body workout. In week six, Eric came up to me and said, “I’m breaking the record today T” (short for Todd), and proceeded to do 32 push-ups at each stop, for a total of 96 push-ups.

The morning of his Pro Day, we woke up and I think all that was said was, “it’s time,” followed by a look of confidence and excitement. Then we double-checked our bags to make sure we had everything. I can’t speak for Eric, but I know my stomach was twisted in a knot—I did my best to stay relaxed. On our way to the field we talked about everything but the Pro Day, in fact most of our conversation was about some fun times we had at All-Star Sports with some of the other athletes.

When we got to the field I started to get a little more excited for Eric because I knew he had been waiting a long time for this opportunity. It was finally time for him to show off all that hard work. He looked strong through all the events and I heard a lot of comments from people talking about his physical appearance. It was nice to know other people recognized his hard work in preparing for this day. I was very proud of Eric’s performance, and I know good things will happen for him in the future.

After everything was over I felt like a weight was lifted off me, which means Eric probably felt an even bigger weight lifted off his shoulders. Eric did all the work and had all the pressure on him, and he handled it like a professional. Like I told Eric, “I’m not sure why I’m so exhausted when you did all the work.” In fact, when we got back to his house, I fell asleep on the couch before I drove to the airport. The whole experience was a positive one and all of us at All-Star Sports look forward to watching Eric play on Sundays!

Below are Eric’s Pre-Test/Post-Test numbers:

• 10-yard dash — 1.71/1.55
• 20-yard dash — 2.82/2.69
• 40-yard dash — 4.94/4.56
• Short Shuttle — 4.19/4.04
• L – Drill — 7.00/6.73
• Vertical Jump — 34 inches/37 inches
• Broad Jump — 9’ 7”/10’ 3”
• 225# Bench — 6/15

Right now, Eric is continuing to train, because as soon as the draft is over he’ll probably have to go to some rookie mini camps with which ever team picks him up. Also, any team could ask Eric to workout for them before the draft, so he has to keep his conditioning up and be prepared for anything. Aside from individual workouts Eric may also have phone interviews with teams that are interested in signing him. The next four weeks could be very busy for Eric depending on the number of teams that are interested in drafting him.

To put it simply Eric is staying focused on training and waiting patiently for individual workouts or interviews with NFL teams before the draft.

Thanks for reading and rooting for Eric on NFL Draft day!

1 comment

Brian Schaefering started his collegiate football career at Illinois, and finished up this year at NAIA powerhouse Lindenwood. With his sights set on a career in the NFL, the 6′6″ defensive tackle has been prepping for pro day at Missouri tomorrow. Working out at Acceleration, a proud member of the Athletic Republic, in Chesterfield, Missouri, Brian and his training partners have received media attention from the St Louis Post Dispatch and television coverage from KSDK.

You can watch the video of Brian running 21 mph on Athletic Repubic’s Super Treadmill here, and read the Post Dispatch story here.

Good luck to Brian and his training partners Mark Anelli and J.R. Niklos!

No comments

Athletic Republic is joining the President’s Council on Physical Fitness and Sports to encourage students of all ages to join the National President’s Challenge—a six week physical activity program designed to get America up and moving. Athletic Republic facilities across the country will be reaching out to schools in their communities to encourage students to join the Challenge.

According to Athletic Republic CEO Charlie Graves:

Athletic Republic’s primary clientele are student athletes aged 8-18, but it is their classmates who we hope to inspire through our support of the National President’s Challenge. Our goal for the 2008 Challenge is to inspire the students in Athletic Republic’s group to log 500,000 minutes of physical activity per week throughout the National President’s Challenge. That would equal 3 million minutes, or 50,000 hours of logged activity over the six-week Challenge.

The National President’s Challenge will kick-off on March 20 and end May 15. Participants can register for the Challenge between March 1 and April 3 for free at www.presidentschallenge.org. Participants can join as an individual or create a group with friends, family, co-workers and students.

Anyone who wants to join the Athletic Republic group should enter 68944 as your group ID number, and list Athletic Republic as your group.

No comments

The short answer to the question posed above is, no, not necessarily.

Fat is an essential macronutrient (source of dietary calories and therefore energy) that has the misfortune of sharing the name of an undesirable physical characteristic. For he past several decades, researchers and scientists have thought that dietary fat was BAD and that it needed to be limited if not removed from our diets. We are finding now; however, that fat is actually good for us. It is an essential component of our diet and not something to be feared. Having said that, running out for a fast food burger and a large order of fries is not quite the type of fat I had in mind. Per gram, fat does contain more that twice the amount of calories of either carbohydrates or protein, so too much will displace the important other calories you need from carbohydrates and protein and could add undesirable weight gain, but then again, too much of any food will tip the scale. Recognizing the beneficial qualities of fat, its myriad functions, and healthy sources of fat is important, so from the point of view of an athlete and with athletic performance in mind, let’s talk about what foods provide beneficial fats and when we should eat them. Quality, quantity, and timing are always the key elements in sport nutrition.

How can fat be good for athletes?
- Fat is a source of energy during low-moderate intensity exercise (Think of going for a brisk walk or jogging around the field in a soccer match when you don’t have the ball, or going out for an easier day of cycling. Your body is using its fat, stored in muscles and other tissues to provide the energy needed for these activities).
- Fat is an essential component of our cell walls and neurons.
- Fat can help reduce inflammation
- Fat acts as a source of internal padding and protection for our vital organs

So where should we get this fat?
The type of fat that we want to have in our diets should come from whole food sources instead of processed food. Nuts, seeds, avocados, whole grains, plant oils, soy products, and lean meat all have great sources of fat that we WANT to have in our diets. Processed, manufactured foods like fast food, and packaged snack foods also contain fat, though as athletes these are foods that we like to keep to a minimum and only consume occasionally. Think of the whole package. A nut is going to provide a lot of other beneficial nutrients in addition to being a good source of fat, whereas a French fry doesn’t provide much nutritional bang for your buck!

When should we eat fat?
The sources of fat that I am advocating, whole foods, should be a part of your daily diet. Limiting fatty food directly before and after competition (focus more on lots of carbohydrates and a little protein) may help the preparation and recovery processes; however, a consistent diet rich in whole grains, vegetable oils, fruits and vegetables will provide you with the fat necessary to keep your neurons healthy, provide energy, keep your cells healthy, and calm inflammation.

Cooking Tips:
- Cook with olive oil or canola oil
- Bake with canola oil
- Sauté or roast vegetables with olive oil
- Make your own salad dressing – vinegar and/or lemon juice, & olive oil
- Make your own trail mix as a snack
- Think whole grains – lots of good vitamins/mineral and important fats
- Have a tuna fish sandwich once or twice a week
- Try canned or foil packed salmon – it is wild and a great source of healthy fats

So, who am I to tell you what you should be eating and how nutrition can play a role in improving sport performance? Here is a bit of background:

My name is Kristi Spence, and my initial interest in the relationship between nutrition and sport performance stems back to when I was in college. I ran on the cross country and track teams for Princeton University in New Jersey, and it was there that I first realized how little, if anything, I knew about how my food choices (quality, quantity, and timing) influenced my performance. It wasn’t until several years later, after I had finished competing in college and started running marathons competitively that I decided to make this field a career path. But I couldn’t give up running. My husband and I moved to Utah in 2004 because of the distance running coaching available here and the great training environment. I received my masters degree in nutrition from the University of Utah in 2007, and will be competing at the Olympic Trials in the marathon this coming April.

Nutrition scientists and exercise physiologists are constantly tweaking sport nutrition recommendations as our understanding of the field broadens, technology develops, and new study results become available. We do, however, have a good idea of what types of foods, the amounts of those types of foods, and how timing our intake of certain foods can help limit muscle damage, lessen recovery time, and improve performance. Nutrition messages in the media can be confusing and we often read articles that present contradictory points of view about certain foods or supplements. The goal of Athletic Republic’s nutrition blog is to clear up some of that confusion, to answer your specific questions, and provide a consistent nutrition message aimed at helping you reach your full athletic potential.

To get started I would like to address some common nutrition questions that tend to crop up among athletes. Please feel free to post responses, share information from personal experiences, or ask follow-up questions. We will update the topic weekly. If you have a question that you would like to be addressed in detail, email me, and we will work it into the blog.

Our first topic will address the issue of fat… Does eating fat make you fat? What can fat in the diet do for athletes?

Stay tuned.

No comments

North Dakota’s State Board of Higher Education recently approved a degree program in exercise science at Dickinson State University. The new program was described in a press release posted on DSU’s Web site:

DSU entered into an agreement with Athletic Republic in January and will provide more than 2,000 hours of applied research work. The university will conduct three studies using specialized equipment and computer software supplied by Athletic Republic. In return for this $68,000 in-kind donation, DSU will supply the student athletes and the man hours to conduct the studies. The first study involves validating Athletic Republic’s new athletic performance composite testing system in their online database, which gives individual athletes feedback on their current level of fitness. The second study compares three different modes of exercise programs to be used by student athletes to see which generates the best results. During the third study, DSU researchers will develop strength training program content and produce supporting video examples for future Athletic Republic online products. Pete Leno, assistant football coach and director of the Ben C. Frank Human Performance Center where the research is conducted, will oversee the project.

Athletic Republic President and founder, John Frappier has worked with Pete Leno for years. In fact Pete was one of the first athletes John trained–in preparation for two Canadian Football League combines. John offered these observations about this latest collaboration with Pete Leno and DSU:

We are all brought up by our parents with the intention of going to college. Higher education is viewed as a way to better our lives and become successful in whatever endeavor we choose.

With its new exercise science program, Dickinson State University has stepped forward to offer a degree with tremendous practical application. As an individual who went through the hoops of undergrad and graduate school, then stepped outside the box to form my own business, I built a company that needs trained exercise scientists with relevant college degrees. The DSU program really fills that niche.

Athletic Republic is always looking for qualified applicants, at both existing and new facilities. Career opportunities come from preparation, and DSU is offering their students the preparation they’ll need to succeed. We are proud to be a part of that. And, I’m pleased that my longstanding collaboration with Pete Leno continues.

No comments

 

Over the past several weeks, we’ve been fortunate to offer two different perspectives on Eric Brock’s training for Auburn University’s Pro Day: Eric’s and his trainer’s. In this post we get Todd Robinett’s point of view on just how ready Eric is:

Because of Eric’s hard work and dedication he is more than ready to perform at Auburn’s Pro Day. After spending countless hours over the last 7 weeks training, Eric has increased his strength and power, dropped his body fat % and learned all the techniques needed for the Pro Day Drills. In the Short Shuttle and L-Drill, Eric improved in his ability to get in and out of cuts with good control and power, by learning to sit through his hips and distribute his weight properly. In the 40-yard dash he spent a lot of time on his starts, but he also improved the last 20 yards by increasing his stride length and frequency so he will have a strong finish.

All of us at All-Star Sports believe in Eric and have confidence that he is ready to move on to the next level.

It’s also important for everyone to know that Eric has made an impact on a lot of people while he was with us, and has set a standard of excellence for future athletes. Many of our young athletes have seen Eric train and they all look up to him and wish him the best. Beyond his training, Eric has shown us all the type of man he is and has definitely left a positive mark on many kids here at All-Star Sports. I’m excited for Eric to have the opportunity to show off the skills that he’s been working on over the last 7 weeks.

 

Go Eric!

No comments

It’s been a while since we’ve checked in on Eric Brock. With his pro day coming up on Monday at Auburn, here’s what he’s got to say about his state of mind … and body:

I’m very excited by the opportunity given to me at my pro day. I feel like All-Star Sports has provided the resources to allow me to have a great pro day. Its almost like I am getting ready for a big game. I know what’s at stake and I’m willing to give it my all. Like I always say: when its time to train I will train, but when it’s time for results there isn’t anymore time to train–it’s showtime!

Good luck, Eric!

2 comments

Play is the New York Times Sports Magazine, and it’s published three or four times per year. In the March Issue, inserted into yesterday’s Sunday NY Times, the “Master Class” column featured Chelsea Piers BlueStreak and Athletic Republic in a story titled Be Nimble, Be Quick…

The backstory is that the author, Josh Dean, is a 30-something soccer player who realizes he has lost a step on the pitch. He turns to the trainers at Chelsea Piers BlueStreak for help and discovers first-hand the genius behind Athletic Republic’s Acceleration Training protocols and equipment.

Dean trained at BlueStreak for three months,

working out alongside college athletes, out-of-shape financial types, decently fit office drones like myself and a seemingly endless stream of high scholl kids with generous parents…

I was noticing results on the soccer field. I was making better touches during my evening games, feeling a step quicker and even reaching some balls I wouldn’t have bothered to chase before starting BlueStreak.

In other words: Dean learned how performance sports training at an Athletic Republic facility works–through science-based training protocols that deliver real, measurable results. In doing so, an adult recreational athlete learned the value of a program that is typically thought of as being tailored to kids and aspiring collegiate and professional athletes.

Bottom line: Athletic Republic’s Acceleration Training programs are designed for athletes of all ages and abilities.

1 comment

A recent article in the New York Times identified anterior cruciate ligament tears as a rising problem for young athletes. Titled Big-Time Injury Strikes Little Players, the piece told a story of better diagnostics leading doctors, parents and young athletes down a path of difficult decisions, with the most difficult decision being whether or not to operate on a young athlete’s knee.

Steve Swanson, Athletic Republic’s Chief Officer of Science and Technology, offers his perspective on the story:

The article does a nice job of bringing awareness to a very serious issue in youth athletics. Female athletes are especially at risk. They are 2-8 times more likely to incur a non-contact ACL injury than their male counterparts. Over the last decade, a number of research studies have worked on the underlying mechanisms of these injuries. The latest “consensus” (scientists never really reach one) revolves around maintaining dynamic stability during athletic movements–such as landing from a jump or making a cut. If the athlete cannot maintain a stable, athletic position, the alignment of their legs tends to get into a “knock-kneed” position. If they get into this position with their leg fairly straight (bent at about 30 degrees to straight), the geometry of the knee is such that it doesn’t take much of a rotation or pivot to stress the ACL—resulting in an ACL sprain or tear.

There are several factors that may explain how an athlete has difficulty maintaining stability and getting in these positions. Several scientific papers have pointed to various reasons—the majority of them pointing to inadequate strength of key muscles of the hip, trunk and even the hamstrings. No matter the exact muscle group, the key thing to remember is that the body is a complex system, so strengthening one muscle does not result in a magic fix of a problem. The key is that the system as a whole becomes more stable and able to resist getting into these bad positions during dynamic movements—thus the term “dynamic stability”.

The good news is that several researchers have shown that the type of training we do at Athletic Republic can reduce the incidence of these injuries by over 60%. Learning better movement skills is the key to improving dynamic stability and reducing the likelihood of getting into these uncompromising positions. Learning how to properly stabilize when landing from a jump and staying in proper alignment when making a cut are part of mastering fundamental movement skills. As these skills are mastered, performance naturally improves and provides a rock-solid foundation to make real performance gains in conditioning and overall athleticism. A well-conditioned athlete who moves well drastically improves their dynamic stability, performance and, most importantly, decreases the likelihood of incurring an ACL injury.

At Athletic Republic, we have spent years developing testing tools and training programs to keep athletes healthy and performing at their best by continually monitoring what works best for athletes in many different sports in order to deliver the best possible programs to all our athletes.

No comments

 

Hi Everyone ,

As you can see from the photo above, it’s not all work and no play here at All-Star Sports Camps. Sure we’ve been working out a lot (see my typical day post), but we do have fun too.

Last Thursday, after an early morning workout, we visited the Daytona International Speedway and got to see what goes on behind the scenes in the build-up to the Daytona 500. In the photo above, I’m on Pit Row during driver introductions for the Gatorade Duels.

We had seats on Pit Row and also had the opportunity to tour the pits before the race began. It was a great experience for all the guys that went, because none of us have ever had the opportunity to be on Pit Row during a race.

We’re all back in Paisley now, working hard. But we sure enjoyed the chance to relax and let our bodies recover a bit.

Thanks for reading!

 

3 comments

Hi Everyone,

My trainer at All-Star Sports Camps, Todd Robinett, has been busy taking pictures of the many drills I do. Here are three of my favorites with an explanation of what I’m working on:

This is an exercise called “underwalks” which increases strength in my hips as I move laterally. It also helps me work on balance by keeping my body over my hips, and not getting out of my center of gravity.

This time I’m doing “overwalks” which increase hip flexor strength as I drive my knees up as if I were stepping over a hurdle. When doing this exercise I move laterally and my feet should never cross. I’m also focusing on proper arm drive technique as I’m doing the drill.

Here I’m working out on the Four Square Plyometric board, an Athletic Republic tool. Both the dynamic and static Stretch Reflex is being trained to improve power; specifically the speed component of power in the lower leg. Plyometrics also work on body control and balance while I move in multiple directions (forward, backwards, lateral, and at 45 degree angles) on both legs and just one leg.

That’s all for now. Thanks for reading. And thanks for the comments to past posts!

Eric

7 comments

 

Hi Everyone,

I’m Todd Robinett, Director of Sports Performance at All-Star Sports Camps, and I’m pleased to be working with Eric Brock as he prepares for his big test — Pro Day at Auburn University in just five weeks.

My goal with this post is to give you a little insight into what we’re trying to accomplish and how.

In the photo above, Eric is running on Athletic Republic’s Super Treadmill with SprintCords attached to his legs. In the picture, I’m manually applying load to the elastic tube while Eric continues to focus on proper running mechanics. The resistance applied during SprintCord Training improves strength in the hip flexors and “core.”

In general, Eric’s training program has been designed to improve his running technique by increasing his stride length and stride frequency. Running on the SuperTreadmill with SprintCords, and adjusting the inclines and speed of the treadmill addresses both of these objectives.

The photo Eric posted on January 31st depicts another big focus of his training: acceleration, deceleration and a quick change of direction — all essential skills for a defensive back. And, two critical Pro Day tests for Eric — the Short Shuttle and L-Drill — require great technique, so we work on acceleration, deceleration and changing direction quickly a lot. In this particular picture we were working on the technique of breaking Eric’s body down and changing direction with good balance. From my experience I’ve found this part of the drill to be the most difficult for athletes, because they take so much speed into the cut and they have to be able to maintain good balance and control while stopping and changing direction so quickly.

One other area that we practice everyday is Eric’s start position and the acceleration phase of his 40-yard dash.

All the speed and agility drills are videotaped each week, so we can analyze Eric’s technique with our Dartfish software. This gives me the opportunity to sit down with Eric and point out key areas of each drill that need improvement.

That’s all for now. If you’ve got any questions about Eric’s training, be sure to post a comment below and I’ll try to answer your question as soon as possible.

Thanks for reading.

11 comments

Hi Everyone.

Now that I’m into the routine of daily training here at All-Star Sports Camp, I thought I would bring you up to date on what I’ve been doing the past few weeks.

As you may know, everything I do is intended to improve my performance in standard football combine tests like the standing long jump, vertical jump, 225-pound bench press, 40-yard dash and shuttle run. In addition I’ll be performing position specific drills for the NFL scouts at Auburn’s Pro Day on March 10th.

The first thing I did when I got here was to go through a round of tests to establish benchmarks for my trainer, Todd Robinett, to work from. In addition to videotaping me running on one of Athletic Republic’s Super Treadmills, Todd timed me running 10, 20 and 40-yard dashes, the Short Shuttle and L-Drill, and measured my vertical jump and broad jump. Todd also had me bench press 225 pounds as many times as I could. (If you’re looking for specific numbers for all these tests, you’ll have to wait until Pro Day.)

With those benchmark tests behind me, I’ve settled into a routine that goes something like this:

9 am — breakfast
10-11:15 am — speed training on the Super Treadmill and Multi-Hip machine, or working on agility and technique training for Pro Day drills
11:30 am — eat a small snack
1 pm — lunch
2-3 pm — weight training (Monday, Wednesday and Thursday), or technique training for Pro Day drills
3 pm — drink protein shake after weights
3-3:30 pm — watch/analyze film to see what I can improve
3:30-5:30 pm — recovery
5:30 pm — dinner

Over the course of a week, I’ll spend 3 hours lifting weights, 4 hours on speed training, 4 hours on agility training, about 5 hours on watching film and working on specific technique for each of the Pro Day drills, and spend another 3 hours on position specific drills.

That’s about it for now. Next time I’ll have Todd write about some of the things he has me working on.

Thanks for reading. Eric.