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November 2009 Vol. XIX, No. 8, $7.00

Strong Views

Strength coaches discuss the state of the profession

When an Athlete Has Cancer High School Athletic Training Aide Programs







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Circle No. 100

November 2009, Vol. XIX, No. 8

contents 31

Bulletin Boards 4 New surgical advance promotes cartilage growth … Endurance benefits of beetroot juice … Coach acquitted in football player’s death … Safe and smart mouthguard use.

Q&A John Geist Knoch High School, Saxonburg, Pa.


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37 43


13 Athletes don’t have to be gourmet chefs to prepare healthy, satisfying Over Easy

meals that meet all their nutrient and energy requirements. They usually just need a little guidance on simple ways to achieve balanced nutrition all day long. By Ingrid Skoog Optimum Performance

Views 20 Strong Leading college strength coaches join in a roundtable discussion on the latest trends in conditioning, where their profession is headed, and how they help their athletes reach the next level. By R.J. Anderson Treating the Athlete

31 Cancer is something no athletic trainer wants to think about. But The Toughest Opponent

if one of your athletes is diagnosed, you can play a critical role in helping them face the physical, mental, and emotional struggles. By Chad Newman Leadership

High Schools 37 Hands-On Athletic training aide programs are a great way to teach high school

students about sports medicine while helping you utilize your time with athletes more effectively. And by sparking new interest, they also help cultivate the profession’s next generation. By Abigail Funk Sport Specific

On the cover: University of Missouri Director of Strength and Conditioning Josh Stoner is among the panelists who answered T&C’s questions on the latest issues and ideas in strength training. Article begins on page 20. Photo by Joel Kowsky TR AINING-CONDITIONING.COM

for One 43 Two Training a multi-sport athlete at the college level requires juggling

unique sets of priorities, goals, and workloads all year long, while still incorporating time for rest and recovery. By Stephen King T&C NOVEMber 2009


Editorial Board Marjorie Albohm, MS, ATC/L President, National Athletic Trainers’ Association Jon Almquist, ATC Specialist, Fairfax County (Va.) Pub. Schools Athletic Training Program Brian Awbrey, MD Dept. of Orthopaedic Surgery, Massachusetts General Hospital, and Instructor in Orthopaedics, Harvard Medical School Jim Berry, EdD, ATC, SCAT, NREMT Head Athletic Trainer, Myrtle Beach (S.C.) High School Leslie Bonci, MPH, RD Director, Sports Medicine Nutrition Program, University of Pittsburgh Medical Ctr. Health System Christine Bonci, MS, ATC Co-Director of Athletic Training/Sports Medicine, Intercollegiate Athletics, University of Texas Cynthia “Sam” Booth, ATC, PhD Manager, Outpatient Therapy and Sportsmedicine, MeritCare Health System Debra Brooks, CNMT, LMT, PhD CEO, Iowa NeuroMuscular Therapy Center Cindy Chang, MD Head Team Physician, University of California-Berkeley Dan Cipriani, PhD, PT Assistant Professor Dept. of Exercise and Nutritional Sciences, San Diego State University Gray Cook, MSPT, OCS, CSCS Clinic Director, Orthopedic & Sports Phys. Ther. Dunn, Cook, and Assoc. Keith D’Amelio, ATC, PES, CSCS Strength & Conditioning Coach for Men's Basketball, Stanford University Bernie DePalma, MEd, PT, ATC Head Athl. Trainer/Phys. Therapist, Cornell University Lori Dewald, EdD, ATC, CHES, F-AAHE Department of Health Science, Kaplan University Jeff Dilts, Director, Business Development & Marketing, National Academy of Sports Medicine David Ellis, RD, LMNT, CSCS Sports Alliance, Inc. Boyd Epley, MEd, CSCS Director of Coaching Performance, National Strength & Conditioning Association Peter Friesen, ATC, NSCA-CPT, CSCS, CAT, Head Ath. Trainer/ Cond. Coach, Carolina Hurricanes Lance Fujiwara, MEd, ATC, EMT Director of Sports Medicine, Virginia Military Institute Vern Gambetta, MA, President, Gambetta Sports Training Systems P.J. Gardner, MS, ATC, CSCS, PES, Athletic Trainer, Colorado Sports & Spine Centers

Joe Gieck, EdD, ATR, PT Director of Sports Medicine and Prof., Clinical Orthopaedic Surgery, University of Virginia (retired) Brian Goodstein, MS, ATC, CSCS, Head Athletic Trainer, DC United Gary Gray, PT, President, CEO, Functional Design Systems Maria Hutsick, MS, ATC/L, CSCS Head Athletic Trainer, Medfield (Mass.) High School Christopher Ingersoll, PhD, ATC, FACSM Director, Graduate Programs in Sports Medicine/Athletic Training University of Virginia Allan Johnson, MS, MSCC, CSCS Sports Performance Director Velocity Sports Performance Tim McClellan, MS, CSCS Director of Perf. Enhancement, Center for Human Performance Michael Merk, MEd, CSCS Director of Health & Fitness, YMCA of Greater Cleveland Jenny Moshak, MS, ATC, CSCS Asst. A.D. for Sports Medicine, University of Tennessee Steve Myrland, CSCS Owner, Manager, Perf. Coach, Myrland Sports Training, LLC, Instructor and Consultant, University of Wisconsin Sports Medicine Mike Nitka, MS, CSCS Director of Human Performance, Muskego (Wis.) High School Bruno Pauletto, MS, CSCS President, Power Systems, Inc. Stephen M. Perle, DC, MS Professor of Clinical Sciences, University of Bridgeport College of Chiropractic Brian Roberts, MS, ATC, Director, Sport Performance & Rehab. Ctr. Ellyn Robinson, DPE, CSCS, CPT Assistant Professor, Exercise Science Program, Bridgewater State College Kent Scriber, EdD, ATC, PT Professor/Supervisor of Athletic Training, Ithaca College Chip Sigmon, CSCS Strength and Conditioning Coach, Carolina Medical Center Bonnie J. Siple, MS, ATC Coordinator, Athletic Training Education Program & Services, Slippery Rock University Chad Starkey, PhD, ATC Visiting Professor, Athletic Training Education Program, Ohio University Ralph Stephens, LMT, NCTMB Sports Massage Therapist, Ralph Stephens Seminars Fred Tedeschi, ATC Head Athletic Trainer, Chicago Bulls Terrence Todd, PhD, Co-Director, Todd-McLean Physical Culture Collection, Dept. of Kinesiology & Health Ed., University of Texas-Austin

November 2009 Vol. XIX, No. 8 Publisher Mark Goldberg Editorial Staff Eleanor Frankel, Director Greg Scholand, Managing Editor R.J. Anderson, Kenny Berkowitz, Abigail Funk, Kyle Garratt, Mike Phelps, Dennis Read Circulation Staff David Dubin, Director John Callaghan Art Direction Message Brand Advertising Production Staff Maria Bise, Director Jim Harper, Neal Betts, Natalie Couch Business Manager Pennie Small Special Projects Dave Wohlhueter Administrative Assistant Sharon Barbell Advertising Materials Coordinator Mike Townsend Marketing Director Sheryl Shaffer Advertising Sales Associates Diedra Harkenrider (607) 257-6970, ext. 24 Pat Wertman (607) 257-6970, ext. 21 T&C editorial/business offices: 31 Dutch Mill Road Ithaca, NY 14850 (607) 257-6970 Fax: (607) 257-7328 Training & Conditioning (ISSN 1058-3548) is published monthly except in January and February, May and June, and July and August, which are bimonthly issues, for a total of nine times a year, by MAG, Inc., 31 Dutch Mill Rd., Ithaca, NY 14850. T&C is distributed without charge to qualified professionals involved with competitive athletes. The subscription rate is $24 for one year and $48 for two years in the United States, and $30 for one year and $60 for two years in Canada. The single copy price is $7. Copyright© 2009 by MAG, Inc. All rights reserved. Text may not be reproduced in any manner, in whole or in part, without the permission of the publisher. Unsolicited materials will not be returned unless accompanied by a self-addressed, stamped envelope. Periodicals postage paid at Ithaca, N.Y. and additional mailing offices. POSTMASTER: Send address changes to Training & Conditioning, P.O. Box 4806, Ithaca, NY 14852-4806. Printed in the U.S.A.

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Board Plugging Healthy Cartilage Growth The first successful surgery that took cartilage from a healthy part of the knee and transplanted it to a damaged area to promote new growth was groundbreaking. Now, another breakthrough has been found to prompt the re-growth of damaged bone and cartilage in the knee without harvesting healthy tissue from elsewhere. At least two companies have developed small plugs or cylinders that mimic the composition of bone and cartilage, supporting new tissue as it grows. Called osteochondral scaffolds, the cylinders are placed into a hole drilled in the bone during an arthroscopic procedure. Stem cells that form bone or cartilage then impregnate the pores of the object. “The scaffold guides the tissue formation of bone on one side and cartilage on the other,” Lorna Gibson, PhD, Professor of Materials Science and Engineering at the Massachusetts Institute of Technology and one of the inventors of the device, told The New York Times. “Over time, the cells that attach to the scaffold produce enzymes that dissolve it.” The cylinder dissolves completely in about six months. One company has developed a cylinder approved for use in Europe, while another company has a version approved for use in Europe, Canada, Australia, and limited application in the U.S. Because the cylinders can be inserted during arthroscopic surgery, the procedure is much less invasive— not to mention faster and less expensive—than taking cartilage from another area of the knee and relocating it to the damaged area. The plugs are currently used only for treating small lesions with no more than half a square inch of surface area, and they have not yet been tested in clinical trials. But the sports medicine community anxiously awaits further experimentation with the cylinders, especially because of their potential to expedite return to play when compared to traditional cartilage repair surgeries.

The Beet Helps You Go On It may not taste great, and it’s certainly not the first thing people think of when fueling for exercise, but nitrate-rich beetroot juice may soon gain in popularity among endurance athletes. A recent study from the University of Exeter in England found that athletes’ stamina significantly improved after drinking the juice, allowing them to exercise up to 16 percent longer. Eight healthy men ages 19 to 38 drank 500 milliliters of organic beetroot juice for six days in a row before completing a cycling endurance test. The same men were later given a placebo for six days before redoing the same test. When the group ingested the beetroot juice, they were able to cycle an ­ 4

T&C november 2009

average of over 11 minutes longer than after the placebo. The study, published in the August issue of the Journal of Applied Physiology, also found that when the subjects drank beetroot juice, their resting blood pressure rates were lower. This echoes the results of a study published last year that found subjects’ blood pressure dropped within an hour of drinking beetroot juice. Researchers said they aren’t sure what causes the nitrate in beetroot juice to boost endurance, but they suspect it turns into nitric oxide in the body, which reduces the oxygen cost of exercise. When the body doesn’t have to work as hard for oxygen, it can work longer to exhaustion. To view an abstract of the study, “Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans,” go to: and enter “beetroot juice” into the quick search window.

Coach Acquitted In Player’s Death Kentucky high school football coach Jason Stinson made national headlines in September when he was found not guilty of reckless homicide and wanton endangerment in the death of one of his players. There was mixed reaction to the verdict in the medical community, but everyone agrees there will be lasting effects from the heightened attention brought to heat illness safety. In August 2008, 15-year-old Max Gilpin died from heat stroke, sepsis, and multiple organ failure three days after collapsing at football practice. During the trial, Stinson was accused of forcing players to run without water breaks until they vomited or passed out. Doug Casa, PhD, ATC, FACSM, FNATA, Director of Athletic Training Education and Professor in the Department of Kinesiology at the University of Connecticut, testified that had Gilpin been immersed in an ice bath after he collapsed, he might have lived. But defense witnesses said the players only ran a few more sprints than usual the day Gilpin collapsed. Medical experts, including the state medical examiner, also said Gilpin’s use of creatine and Adderall (a prescription drug for Attention Deficit Hyperactivity Disorder), along with signs of illness the day of his death, predisposed him to heat illness risk by contributing to dehydration. Even before the trial began, the Kentucky General Assembly passed a bill requiring the state’s high school coaches to complete a sports safety course that includes protocols for heat illness emergencies. But athletic trainers are hoping the trial has shed new light on the need for certified athletic trainers at high schools. Earlier this year, the NATA TR AINING-CONDITIONING.COM

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Board released updated guidelines for avoiding heat illness, which recommend eliminating two-a-day practices during the first week in August. “This trial has put a major focus on the healthcare of young athletes,” NATA President Marjorie Albohm, MS, ATC, said in a statement. “What is more important than ensuring the right medical professional is taking care of your kids? Athletic trainers are the first responders when a student-athlete goes down on the playing field. Without the presence of the athletic trainer, students risk the onset of prolonged or misdiagnosed illness or injury and even fatal consequences if they are not responded to immediately.”

Safe and Smart Mouthguard Use A study in the September/October issue of Sports Health: A Multidisciplinary Approach underscores the importance of athletes regularly cleaning and disinfecting their mouthguards—and discarding old and misshapen ones. As mouthguards are a required piece of equipment in many contact sports, the findings are relevant to athletes at all levels of play. Researchers from the Oklahoma State University Center for Health Sciences examined the mouths of 62 college football players before the start of their season and again at

the end. The first set of examinations found lesions on the gums, inner cheeks, and roofs of the mouths of 75 percent of the players. By season’s end, 96 percent of the players had sores—mostly in the same areas of the mouth. “We saw not only an overall increase in the number of lesions, but also a wider distribution,” study author Richard Glass, DDS, PhD, a Center for Health Sciences Professor at Oklahoma State, said in a press release. “By no means should the value of a mouthguard be discounted. The protection they offer teeth during contact sports is important. However, the length of time that a mouthguard is used and how often it is cleaned needs to be revised.” Mouthguards not disinfected on a regular basis can collect bacteria, so the study’s authors suggest athletes sanitize their mouthguards daily with an antimicrobial denture-cleaning solution. The authors also say that as soon as a mouthguard develops jagged edges or become misshapen, it should be replaced. Even small abrasions not visible to the naked eye can become infected if exposed to the bacteria a mouthguard can collect. To view an abstract of the study, “Protective Athletic Mouthguards: Do They Cause Harm?” go to:, click on “Archive,” and select “September 2009.”

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T&C NOVEMber 2009


Q&A John Geist

Knoch High School, Saxonburg, Pa. John Geist is a hometown kind of guy. Now in his 20th year as Head Athletic Trainer at his alma mater Knoch High School in Saxonburg, Pa., he graduated from nearby Slippery Rock University, and his wife is an art teacher and volleyball coach at Knoch. But that doesn’t mean Geist has spent his entire life in one place. Through networking and building athletic training connections, he has traveled to Wales and Australia, learned rehab techniques from the Welsh National Rugby Team’s physiotherapist, and worked the sidelines at the Pittsburgh Steelers training camp. Geist also serves on the Western Pennsylvania Interscholastic Athletic League’s Sports Medicine Steering Committee, where he helps shape rules for equipment and safety. And at the 2005 NATA Convention, he spoke about preventing injuries in the javelin throw. In this interview, he discusses the different challenges of working with high school athletes and NFL players, what he learned from the Welsh rugby team, and the experience of rehabbing himself. T&C: What do you enjoy most about your job? Geist: Being with the kids and making a difference. When you get teenage athletes back on track, they respond so quickly, and you can see daily progress. We’ve had kids with injured ankles as big as grapefruits back at practice in a week because they heal up so fast. I enjoy working with that age group and seeing how well they respond to everything. What’s the hardest part of your job? I usually work from 1 p.m. until 9 p.m., which is limiting. My son is 14 and he doesn’t attend the school I work at, so it’s tough to not have a lot of time with him. I also miss out on certain evening activities, like playing in a softball league and things like that. But I absolutely love the job and couldn’t imagine doing anything else. How did you become involved with the Pittsburgh Steelers? My school signed a contract with the University of Pittsburgh Medical Center [UPMC] in my 12th year here, which gave me the opportunity to meet a lot more doctors and make some connections. Each year, the Steelers invite two athletic trainers who work with UPMC schools to training camp, and I was first invited in 2001. I hit it off really well TR AINING-CONDITIONING.COM

In the fall, John Geist treats injured football players on the sidelines for Knoch High School. In the summer, he uses those same skills at the Pittsburgh Steelers training camp. with [Steelers Head Athletic Trainer] John Norwig and have been back every summer since. What is it like to work with an NFL team? Most people don’t realize it’s still a blue collar job. You might think working in the NFL is a 16-week position, but the athletic trainers work long hours all year round like others in the profession. The best part is being on the forefront of sports medicine. You get to test new treatments and products— opportunities I probably wouldn’t get anywhere else. Another interesting thing is seeing the pro athletes with their families and realizing they are real people and not just figures on television. It’s eye opening to see them off the field with their wives and kids. What’s the biggest difference between the high school setting and the Steelers? Individual treatment time. At my school, we don’t have a lot of time to do stimulation modalities, massages, and things like that. We are more focused on getting the kids out to practice as soon as we can and covering games and practices. With the Steelers, we have two hours to get the players ready for practice and an hour and a half afterward to take care of them. We can practically give them around-theclock attention. T&C NOVEMBER 2009


Q&A But one thing I still like about high school is that teenagers often heal up in a matter of days. The professional athletes don’t respond as quickly to treatment as our kids do. What is your favorite memory from working with the Steelers? I got to travel with them two years ago to the Hall of Fame Game and took a private Hall of Fame tour with the players. Seeing guys who are probably future Hall of Famers walking through the museum was pretty special. What other opportunities have opened up for you through the Steelers? In 2005, a group of Welsh Rugby Union athletes visited us at camp. I got to know their physiotherapist and developed a relationship with him, which allowed me to travel to Wales to watch the team win the Six Nations Championship. Being on that field was one of the most amazing experiences I’ve ever had. In Wales, rugby is the na-

tional sport, and they have a gorgeous 80,000-seat stadium. The country was in a frenzy when they won—it was like the Steelers winning the Super Bowl. What did you find to be the biggest difference between their medical approach and yours? Their physiotherapists receive a much wider range of education than we do as athletic trainers. But they don’t really focus specifically on sports medicine—they receive more general medical training. It’s also interesting that some of the techniques they use are older, and some are newer than what we practice. For example, they still do electrical stimulation with the old sponge pads rather than the new gel pads we use. They also still tape MCL injuries, and I don’t know anybody who has taped MCLs in America in the past 20 years. But some of their rehab ideas were new to me. We usually set up one Bosu or do workouts using one apparatus, while they use obstacle courses

with five Bosus and five core boards. The athletes hop on one leg from one surface to another without hitting the ground. It challenges the athlete more, and I now use this idea in my program. They also focus on proprioception during strength training. They emphasize lifting on tilt boards and stuff like that. The proprioception rehab programs they use really seem to reduce ankle problems. In fact, when taping ankles, they apply stretch tape very lightly with one heel lock on the outside and no figure eight. I thought, “How does this provide any support?” Then I showed the physiotherapist how we tape ankles and he wondered, “How does a guy move in that?” What are the current issues in injury prevention for rugby? There is discussion on how as players wear more protective equipment, they tend to make more reckless tackles. The big debate now is whether to get rid of the small foam shoulder pads because they may make players more

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Q&A John Geist

Head Athletic Trainer Knoch High School, Saxonburg, Pa.

Education: BS, Slippery injury. It’s Rock University, 1989

“It’s about more than treating an about helping athletes become better Activities: people, because the way they deal withat the 2005 NATA Annual Meeting Presenter a setback has a lot to do with how they’ll Member of the Western Pennsylvania Interscholastic Athletic League overcome other difficulties down the road.” Sports Medicine Steering Committee Athletic Trainer at Pittsburgh Steelers Training Camp

aggressive. They are seeing more shoulder and acromioclavicular joint injuries, and people worry that the athletes believe their padding overrides the need to make safe tackles with correct form. What are some advantages of working with UPMC? We were one of the first high schools to get the ImPact test, and it’s made a big difference for me in assessing concus-

sions. Back when I started in the early 1990s, we just had to go by what kids told us. Now you can compare what the kids tell you with what the computer reports, and see if they match up. It’s not the only source of information we use to decide whether to keep an athlete in or out, but it’s a very effective management tool. Also, I am now able to get our high school kids in to see the orthopedic surgeons who work with the Steelers. The best

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Q&A surgeons in the country are right here in Pittsburgh, and our relationship with UPMC allows our athletes to see these doctors within one or two days, as opposed to the general public, which typically has to wait three weeks. What’s the toughest rehab you have conducted? Two years ago I tore my ACL playing volleyball, and I looked at it as an educational experience because I’d never had a major injury. I decided to

try some things my own way to see how they work. As an athletic trainer, you want to come up with new, creative ideas without hurting people, but sometimes you’re afraid to try. You can experiment on yourself with techniques you might not prescribe for other people. So I used some of the proprioception techniques I learned from the Welsh Rugby Team using Bosus and core boards. When the ACL tore I actually didn’t have any pain, so during the rehab I

wasn’t thinking about how horrific the injury was and fearing it would happen again. That’s a big difference from someone who is screaming on the field—they have it in their mind from the outset that it’s going to be tough to get over because the injury is so painful. That fear can stay with an athlete during rehab and when they return to play. What have you learned through experience that you wish you knew when you started your career? Everything. I try to learn something from everyone I meet. When I work with the college interns at Steelers camp, I ask them about what they’re learning and the

“One specific thing I’ve learned is to treat the problem, not just the pain. We can all hook up stimulation units to take away the pain, but we also need to fix the underlying cause.”

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theses they’re writing. If there is a better way of doing something, I want to know about it. One specific thing I’ve learned is to treat the problem, not just the pain. We can all hook up stimulation units to take away the pain, but we also need to fix the underlying cause. That was my message when I spoke at the NATA annual meeting about preventing javelin injuries. Athletes get these elbow syndromes and athletic trainers tend to treat the pain to make it feel better. But if you don’t change the mechanics of the throw, you’re going to end up with the same problem again and again. n

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ON THE WEB To view video clips of some of the jumping exercises described in this Q&A, go to:, click on Video Library, and select “John Geist Videos” from the menu at left.

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Athletes don’t have to be gourmet chefs to prepare healthy, satisfying meals that meet all their nutrient and energy requirements. They usually just need a little guidance on simple ways to achieve balanced nutrition all day long. By Ingrid Skoog


o you remember the first time you tried to prepare your own meal? Learning to cook is an exercise in trial and error, and sometimes there’s quite a bit of error before you start producing meals you actually want to eat. For athletes who need to prepare their own food, there’s much more at stake than whether meals are disappointing in taste and texture. Athletes must fuel themselves for performance with a proper mix of carbohydrates, proteins, fats, and micronutrients. If their “kitchen literacy” is lacking, they’re likely setting themselves up for diminished performance and poor overall health. Furthermore, many student-athletes have incredibly busy schedules and limited funds, which too often makes eating healthy—and sometimes eating at all—little more than an afterthought. But with the right guidance, athletes who prepare their own food can fuel


themselves effectively, even without any serious kitchen skills. The keys are to provide essential and realistic information on what a healthy and balanced meal consists of, and then offer specific, easy-tofollow advice on how to follow through from the grocery store to the plate. THE BASICS As a sports dietitian, my first instinct when talking to athletes about preparing their own meals is to discuss carbohydrate-to-protein ratios, ways to obtain the full spectrum of amino acids, and myriad other things important to optimal fueling. For athletes who are adept in the kitchen, that’s an appropriate conversation to have. But for those who aren’t, it’s better to keep things as simple as possible. I tell these athletes that every meal should include three essential components: 1. A source of quality protein

2. A source of fiber 3. A complex (starch-based) carbohydrate. If a meal covers these three areas, the odds are very good it will meet an athlete’s nutrient needs. Most athletes understand which types of foods fit those categories, but I don’t assume. If I find they’re not sure, again I keep things simple for them with short lists of staples that can be incorporated into many different meals. For protein, the list includes lean chicken, beef, peanut butter, beans, and eggs. For fiber, I’ll mention high-fiber cereals, fruits and vegetables, and nuts and seeds. The complex carb list has a lot of crossover with the fiber list, and I’ll also Ingrid Skoog, MS, RD, CSSD, is a sports dietitian specializing in performance nutrition for collegiate and elite athletes in Eugene, Ore. She can be reached at: T&C NOVEMber 2009



BREAKFAST To Eat at Home

• 1 cup of quick-cook oatmeal with your choice of peanut butter, raisins, chopped nuts, brown sugar, and/or honey mixed in • Piece of whole fruit • Low-fat or skim milk

• French toast (frozen) with 1-2 tbsp. of peanut butter and light maple syrup • Piece of whole fruit • Low-fat or skim milk

• Low-fat yogurt • Low-fat granola with added nuts and raisins* • Piece of whole fruit • Low-fat or skim milk

• Peanut butter and jelly sandwich on wheat bread* • Piece of whole fruit • Low-fat or skim milk

Easy to Pack

• Yogurt parfait: fruit, granola, and yogurt • Piece of whole fruit

• Bagel with peanut butter* • Milk or orange juice

• Fruit smoothie made with yogurt, whole fruit, juice, and a soy or whey protein powder*

• Bag of trail mix* • Piece of whole fruit • Milk or orange juice

* = Especially good choice for athletes looking to gain weight For any meal calling for peanut butter, other nut butters can be substituted as well, such as cashew or almond butter.

include items like oatmeal, brown rice, whole-wheat pasta, whole-wheat bread, and even low-fat popcorn. To ensure that athletes meet their energy demands, it’s also important to talk about when they eat. Too often, student-athletes who aren’t skilled at preparing food for themselves simply skip meals, and consume more processed low nutrient-density foods to get through the day, then have one large meal at night when they’re extremely hungry. Sports dietitians call this backloading. We want them to do the opposite—to front-load their food intake by starting with a healthy breakfast and then eat-

ing meals and snacks throughout the day, so the energy and nutrients they consume all day long can be used to improve training and recovery. The benefits of front-loading are obvious. Athletes will find they have more energy during workouts and practices, they’ll be more alert in class and throughout their daily tasks, and they’ll generally feel better. But nutrition research suggests other advantages as well. Athletes who front-load their food intake tend to have better body composition to meet their sport’s unique training and competition needs, and they respond faster to weight management plans. They’re also better hydrated

during the day, perform better during workouts, recover more quickly afterward, and even experience an immune system boost that helps ward off common illnesses such as colds. Once you’ve covered these bigpicture basics with athletes, the next step is to get specific with simple, nutritious meal and snack ideas for all times of the day. And as you’ll see, simple doesn’t have to mean boring. MEAL PLANNING Breakfast. Many athletes’ biggest foodrelated mistake is eating too small a breakfast or skipping it entirely. Even if they eat a full lunch, those who skip


­4 1

To Eat at Home

• Turkey chili • Low-fat whole-grain crackers • Piece of whole fruit • Low-fat milk

• Tuna in pita bread with low-fat ranch or other dressing • Low-fat milk

• Baked potato with salsa and low-fat sour cream • Refried beans • Low-fat milk or fruit juice

• Bean soup: lentil, black bean, or minestrone • Low-fat whole-grain crackers • Low-fat milk or fruit juice

Easy to Pack

• Hummus or bean dip • Low-fat whole-grain crackers or baked chips • Carrots and celery or whole fruit • Yogurt or low-fat milk

• Pasta salad: Pasta with cubes of lean meat (ham, turkey, chicken), low-fat Italian dressing, and/or chopped veggies • Low-fat milk or fruit juice

• Peanut butter and jelly on wheat bread • Piece of whole fruit or a fruit salad • Low-fat milk or juice

• Low-fat fruit yogurt • Piece of whole fruit • Bagel or baggie of highprotein cereal • Low-fat milk or juice

Less than Two Hours Before Afternoon Workout

• ½ cup of yogurt with ¼ cup of whole-grain cereal

• Chicken noodle soup • Low-fat crackers • Low-fat milk

• ½ PB and J sandwich • ½ banana • Water or fruit juice

• ½ cup of quick-cook oats • Banana • Water or fruit juice

T&C NOVEMber 2009



DINNER For Losing Weight

• Grilled chicken breast • Two cups of cooked or raw veggies • Piece of whole fruit • Large glass of low-fat milk

• Club salad: lean lunch meat, low-fat cottage cheese, two cups of veggies, beans (garbanzo, pinto, etc.), and low-fat salad dressing • Whole fruit or fruit salad • Low-fat milk or fruit juice

• Simple stir fry: sautéed vegetables (broccoli, cauliflower, zucchini, celery, carrots, etc.) with chicken, pork, thinly sliced beef, and/or scrambled egg • Use teriyaki or soy sauce as seasoning

• Baked potato topped with low-fat turkey chili and grated low-fat cheese or parmesan cheese • Piece of whole fruit • Low-fat milk or fruit juice

For Gaining Muscle

• Grilled chicken, pork, fish, or steak • White or brown rice • Steamed or raw carrots • Low-fat milk (after meal)

• Pasta with tomato sauce, cooked extralean ground beef, and parmesan cheese • Dinner roll with trans fat-free margarine • Low-fat milk (after meal)

• Lasagna with beef or chicken and extra tomato sauce • Plain French bread or whole-grain rolls • Low-fat milk (after meal)

• Large bean, cheese, and chicken burrito with salsa • Small mixed green salad with Italian dressing • Fruit juice (after meal)

breakfast will consistently underperform in afternoon training sessions and are likely to overeat at night. Often, the real culprit is simply time. Student-athletes stay up late doing schoolwork or socializing, have an early class or workout, and don’t want to get up any earlier than they have to.

Of course, getting enough sleep is critical to athletic performance as well, but the extra minutes gained by hitting the snooze button would be better spent eating an easy-to-prepare breakfast. The meal ideas in the “Breakfast” box on page 14 can all be prepared in 10 minutes or less, with nothing more than basic

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kitchen equipment. Some don’t require heating at all, and those that do can be zapped in a microwave. Simple breakfasts are ideal for before a morning workout— a peanut butter and jelly sandwich on wheat bread takes two minutes to make, and it goes great with a green-tip banana and a glass of low-fat milk.

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T&C NOVEMber 2009 12/30/08 10:19:12 AM


nutrition Breakfast shouldn’t always be thought of as a single meal. It can be broken into two parts separated by an early class or lifting session—sandwich before, fruit and a bagel with peanut butter afterward. This will improve recovery from morning training, encourage continued fueling for later training sessions, and decrease the likelihood of gorging at night. Some athletes have told me they don’t have an appetite in the morning. If skipping breakfast is a longstanding habit for them, this is probably true, but like any other bad habit, it can be changed gradually. I recommend starting with liquids like milk or juice, then moving to soft solids like yogurt or oatmeal, then finally to actual solid food. Once the body grows used to morning fuel, athletes will start feeling hungry upon waking up. Lunch. When the midday meal is followed closely by a team practice, this is the most important time of day to consume quality carbohydrates for fueling. It’s also essential to choose foods that are cleared quickly from the stomach to avoid feelings of sluggishness during activity. Higher-fat foods take longer to digest, so these in particular should be avoided.

One mistake athletes commonly make is having just a large salad for lunch. Salads are filling, made with healthy vegetables, and have a high water content to help with hydration, so they must be a great choice, right? In fact, salads alone are not a smart lunchtime meal before afternoon workouts—most vegetables are not high-density sources of carbohydrates or protein, so while they may fill you up, they don’t provide a “full tank” of fuel for a workout or practice. In addition, high-fat extras like dressing, cheese, and croutons may contribute to sluggishness in practice while also wreaking havoc on weight management goals. For athletes who want a salad at lunchtime, I recommend pasta salads. This convenient and easy-to-prepare alternative packs more carbohydrates than veggie salads, and it’s a great way to make use of leftover odds and ends of cut up meat, cheese, and vegetables. In the “Lunch” box on page 14, each meal idea offers a great source of midday fuel. I’ve included a special section for meals less than two hours before a workout, again with the priority of limiting fat intake while still obtaining

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quality carbohydrates. All these lunches require little prep time and little to no cooking skill, and they’re easy to pack in Tupperware or a lunch bag for eating on the go. Dinner. By dinnertime, athletes are tired and already thinking about homework or social commitments. If they’ve been fueling adequately all day long, they should be hungry but not starving, and ready to sit down to a reasonably sized meal. By avoiding back-loading, they help themselves meet body composition goals and will have an easier time winding down their day and getting a full night’s sleep. Dinner is most likely to be the studentathlete’s one “sit down” meal of the day, so it’s the best time to customize their simple meal plan to assist with individual body composition goals. For instance, those looking to build muscle can place a larger emphasis on higher-calorie, protein-rich foods like red meat, poultry, nuts, and legumes, while those looking to lose weight can fill up on high-fiber, low-calorie fruits and vegetables. As a general rule, an optimal dinner plate should be broken into three parts: Roughly 50 percent should be higher-


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T&C NOVEMber 2009

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SNACK TIME For Losing Weight

For Gaining Muscle

• Low-fat popcorn with seasoning salt • Whole-grain pretzels

• Whole fruit

• Sugar-free hot chocolate

• Baked chips and bean dip • Veggies dipped in ranch seasoning mixed with low-fat cottage cheese

• Fruit and nut trail mix

• PB and J or tuna sandwich

• Lean meat sandwich

• Low-sugar cereal and low-fat milk

fiber carbohydrates like bread, other grains, and starchy vegetables such as potatoes, 25 percent should be whole vegetables and fruits, and 25 percent should be low-fat proteins. The portions should be large enough that the athlete won’t feel hungry again later in the evening, with the possible exception of a late-night snack. The options in the “Dinner” box on page 15 are broken down by the two most common body composition goals for athletes—muscle mass gain and weight loss.

• Fruit smoothie with added yogurt, peanut butter, or protein powder • Low-fat cottage cheese and low-fat milk

For those looking to lose weight, portion size is especially important: If they skimp on the portions of healthy dinner foods in an attempt to take in fewer calories, they’ll likely be tempted to eat more later in the evening, and it’s easy to make bad choices when you’re hungry late at night. Meanwhile, those looking to gain weight or muscle mass should avoid drinking too much with their meals, as the extra fluid will cause feelings of fullness to set in more quickly. Between-meal snacks. Snacks can help

• Low-fat pudding or fruit cup • Low-fat plain yogurt mixed with cut fruit

• Handful of dry roasted almonds, hazelnuts, or soy nuts

or hinder athletes. They help by spreading energy and nutrient intake throughout the day and providing fuel that is appropriate for pre-training and recovery needs. They hinder if an athlete chooses high-fat, sugary foods offering empty calories and not much else. Another problem is that too much snacking can interfere with hunger at mealtimes. The options in the “Snack Time” box above shouldn’t serve as meal substitutes, but they are an excellent way for athletes to give themselves a quick ener-

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T&C NOVEMber 2009


nutrition gy boost and add more calories, healthy fats, and protein to their daily intake if desired. Fruit and vegetable snacks are also a great way to boost fluid intake to help with hydration. Energy bars are generally healthy, very convenient, and an easy way to get some extra carbs before or even during a workout. But many times, athletes who can’t find time for lunch in their busy schedule will snack on an energy bar as a substitute to satisfy their hunger. Once a workout begins, the roughly 200 calories in that bar will be burned off in the first half hour and the athlete will experience a “crash.” It’s critical to stress that snacks are a supplement to, not replacement for, complete meals. HELPFUL HINTS Even the easy meal ideas described above can be made more convenient with a little forethought. Share these pointers with your athletes for extra help with food prep: Plan for tomorrow. If you’re cooking or grilling chicken breasts, don’t just make one or two for the upcom-

box sitting in the cupboard, tempting you to eat more. Buy canned and frozen fruits and veggies. Choose canned fruits packed in their own juices, and stock up on frozen fruit in the summer when prices are lowest. Frozen vegetables are great because they do not spoil as fast and can be quickly added to pasta, chili, and rice dishes to boost nutrient and fiber content. Canned veggies have a long shelf life, and you can reduce the sodium content by simply rinsing them before use. Choose condiments wisely. A healthy salad, sandwich, or burrito isn’t so healthy if it’s smothered in high-fat dressing, mayonnaise, or gourmet sauce. Choose low-fat alternatives instead, or better yet, try pouring on some salsa—it’s delicious on a wide variety of foods and provides an extra dose of veggies. Watch the fat. Avoid trans fats whenever possible (they’re now clearly marked on all nutrition labels), and use the lower-fat versions of cheese, ground beef, and other fattier foods.

Many times, athletes who can’t find time for lunch in their busy schedule will snack on an energy bar as a substitute to satisfy their hunger. Once a workout begins, the roughly 200 calories in that bar will be burned off in the first half hour and the athlete will experience a “crash.”

Circle No. 115 ­8 1

T&C NOVEMber 2009

ing meal. Prepare four or more, cut up the extras into cubes or strips, and put them in pasta sauce, salads, and other dishes. Likewise, one large pan or pot of a rice or pasta dish can be split into plastic containers and enjoyed over several days. Another idea is making a simple burrito filling mix (beans, canned corn, salsa, canned chicken, and cumin) in a sealed bowl. It only takes a minute to wrap a burrito once the filling is pre-made. Buy in bulk. All the meal suggestions in this article involve low-cost ingredients, but budget-conscious athletes can save even more by getting granola, pasta, rice, and oatmeal from the bulk bins at the grocery store. Bulk is also a great way to try new foods or seasonings because you can buy a small amount. And when you crave a sweet treat like chocolate candy, you can get just enough to hit the spot without having to worry about the rest of the

Method of preparation can also greatly affect fat content—the same chicken breast is healthier when cooked on a grill than when prepared in a saucepan with butter or oil and breading. Use a shopping list. If you know in advance what items you need to make the dishes you’ll be preparing, you’ll save money and avoid having excess food lying around. There’s also a psychological effect to having all the ingredients for a simple dish in your kitchen—you may as well stick to your plan and make that dish, since you already paid for everything. Sports nutrition is all about athletes reaching their potential. Even those who don’t have the time, energy, or skill to prepare complex meals can still fuel themselves optimally to meet their training and body composition goals. With some basic guidance, everyone can enjoy the benefits of a little home cooking. n TR AINING-CONDITIONING.COM

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The University of Missouri’s Josh Stoner, one of our discussion panelists, assists while football player Sean Weatherspoon performs a lift in Mizzou’s weightroom.

Joel Kowsky

Optimum performance

Strong Views Leading college strength coaches join in a roundtable discussion on the latest trends in conditioning, where their profession is headed, and how they help their athletes reach the next level.

By R.J. Anderson


oday’s strength and conditioning coach is a key player in every athletic department. From performance development and rehab coordination to serving as a sounding board for athletes and a liaison to sport coaches, being a strength coach is hardly a 9-to-5 job. It’s a position that requires strong motivational and communication skills, as well as a deep understanding of science and sport. Successful strength coaches are constantly looking to learn from others in the field. With that in mind, T&C gathered a panel of highly respected NCAA Division I, II, and III strength coaches for a roundtable discussion on the state of the profession and its future. Here, they talk about trends of today, dealing with hype, and their approaches to motivating athletes. T&C: What recent research in the strength and conditioning field are you watching closely? Heather Mason: Lately, I’ve been reading a lot about mental training—creating competitive situations and a belief system for athletes in everything they do. It’s more neck-up training than neck-down. ©getty images I infuse competition into all of our TR AINING-CONDITIONING.COM

activities. There’s always a goal, and the team has to develop a strategy to win the game. For instance, I never go into our conditioning workouts with just a docket of sprints. There’s a game associated with them, which allows the athletes to take more ownership so it isn’t just mindless running. And they love it. Things like that allow us to get our work done while training leaders and developing team commitment. Jeff Madden: I’m always interested in literature on the dangers of heat illness and dehydration. We’ve had too many athletes across the country die from heat stroke in the last five or six years, so we’re paying closer attention than ever to preventive strategies—especially for those who have elevated risk, such as kids with sickle cell trait. We’re using core temperature pills to monitor guys with sickle cell trait, and we also keep a close eye on our heavy sweaters. We make sure fluids are readily available at all times. If you’re watching closely enough, you can see when something isn’t right with a player, and when we do, we pull them out of drills immediately so they can get the attention they need. Jake Anderson: We’ve been watching and getting into studies that look at Gray Cook’s Functional Movement Screen. We’ve always done biomechan-

ical analysis of each athlete prior to designing their program, taking a specific look at each area of the body one at a time. But the Functional Movement Screen looks at the body more globally to see how it moves in space, how everything is coordinated, and where dysfunction is rooted. Josh Stoner: We’re focusing on making sure our players understand proper recovery and regeneration strategies. They work hard practicing, lifting, and running, so we want them to do anything they can to optimize recovery. That ensures they get maximum benefit for all the effort they put in. Michael Doscher: I’m interested in seeing the speed of the bar in tendo units—how to measure it and how it translates into power and strength. Also, the new rep and percentage schemes coming out for power and strength are pretty interesting. Science justifies everything we do. When we have a new idea, we try it on ourselves first, then on the athletes. Everything that’s published is usually a couple of months or even years old because of publishing cycles, so we try to stay ahead of the curve by talking to R.J. Anderson is an Assistant Editor at Training & Conditioning. He can be reached at: T&C november 2009


Optimum performance people and seeing what they’re doing.

OUR PANEL Jake Anderson, CSCS, MEd, is Head Strength Coach at Central College (Iowa).

Michael Doscher, MS, CSCC, CSCS-CP, is Head Speed/Strength & Conditioning Coach and Instructor at Valdosta State University.

Jeff Madden, MSCC, NASE, is Director of Athletic Performance at the University of Texas and President of the Collegiate Strength and Conditioning Association.

Heather Mason, MSCC, MEd, SCCC, is Assistant Athletics Director of Strength and Conditioning at the University of Tennessee.

Josh Stoner, MS, CSCS, SCCC, is Director of Strength and Conditioning at the University of Missouri.


T&C November 2009

What do you see as the “next big thing” in strength training? Stoner: I think the next step is enhancing our focus on incorporating solid, well-rounded nutrition programs to complement what we do on the field and in the weightroom. That’s a huge part of regeneration and recovery. We’re seeing more and more athletic programs with sports nutrition departments that make plans and help steer athletes toward better food choices. Mason: We’re seeing some schools develop a position called Director of Olympic Sports, or having a basketballor softball-only strength coach. With more and more head strength coaches tied to the football coach, when a football coach is let go, you often see the entire strength and conditioning staff turn over. But why should a coaching change in football affect strength and conditioning in baseball or soccer? Having strength coaches who aren’t tied to the football program is a way to keep the entire department more stable when change does occur. Doscher: I think we’ll see more true strength and conditioning coaches at the high school level. You won’t just have an offensive line coach doubling as your strength coach—you’ll have certified strength coaches handling those duties. Anderson: It seems like we always come back to the same ground-based, three-dimensional, multi-joint movements: modifications of Olympic lifts, squatting, and so on. Trends come and go, and over the long term we keep what is beneficial and the rest falls by the wayside—sometimes only to return 15 or 20 years later, when it comes out as the next big thing. How do you separate the legitimate ideas from hype when you observe a trend? Stoner: The more experienced you are, the better you’re able to do that. One thing that really helps is if the people on your staff are actively strength training themselves. Our staff all trains. So when we design workouts, we collaborate and consider input from many different training backgrounds and approaches. It’s a think tank mentality, and we test everything on ourselves first. Doscher: Time usually weeds out TR AINING-CONDITIONING.COM

Circle No. No. 117 115 Circle

Optimum performance the hype. I try new things, but I still hold fast to many old school methods. I believe in the KISS philosophy: Keep It Simple, Stupid. For instance, when choosing exercises that will transfer to the playing field, you have to use common sense—when are athletes ever going to do something that mimics squats on a stability ball? I look at the athlete’s sport and decide if an exercise will truly make them better. Sometimes it just comes down to trial and error.

that got us where we are. If it’s not broke, don’t fix it. How much emphasis do you place on analyzing athletes’ body composition? Stoner: We’re fortunate to have a dual energy x-ray absorptiometry machine to test our athletes. It was designed to provide bone mineral density measurements for at-risk populations in the medical field, but for us it pro-

“When choosing exercises that will transfer to the playing field, you have to use common sense—when are athletes ever going to do something that mimics squats on a stability ball? I look at the athlete’s sport and decide if an exercise will truly make them better.” Madden: You have to be like a sponge, soaking up as much knowledge as possible, but you don’t have to retain it all. You may just take one technique or exercise from another coach and use it in your programs. I mostly stick with the proven things

vides immediate feedback on how much lean mass an athlete has. Our football players are on it at least four times a year, and some guys even more often. It’s helpful because it accurately tells us who is losing lean mass during a season. Then we can

intervene early, whether that means improving their nutrition, adjusting their workouts, or both. Doscher: We measure body composition using computerized Skyndex calipers three times a year for football players: before camp, after the season, and right after winter training. It provides a barometer for how we’ve done as coaches and gives us tangible information to help athletes adjust their eating habits if need be. Our school’s exercise science department has a Bod Pod, but it’s brand new and they’re still working out the kinks. Once they become proficient with it, we’ll use it on all our athletes. Anderson: Body composition is one of the first things we measure when an athlete joins our program. We track it twice a year and address nutritional and lifestyle factors while setting body weight goals and monitoring them weekly. At the NCAA Division III level, we don’t have access to as much high tech stuff, so we use underwater testing with help from our exercise science department

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Optimum performance or an old-fashioned skin caliper test. Mason: With the Lady Vols, we have an athletic department policy that prohibits weigh-ins and body composition tests. Every body is different, and I do see the merits of testing body composition, but looking at the psychological side, especially with female athletes, we want to take the focus off those numbers and put it on performancebased numbers that gauge whether that athlete is ready to compete and practice. What is your philosophy on optimizing regeneration and recovery? Madden: We do everything we can to promote recovery. We use ice tubs after practice, work on post-practice flexibility, and offer specialized sessions in things like power Pilates and power yoga. Mason: We teach our athletes that it’s not only what they do in their hour with us that determines what kind of athlete they’ll be, but also what they do to recover. We can’t be there with them every time they visit the store or dining hall. So we want them to

understand the importance of optimal fuel sources, whether it’s getting enough carbohydrates in their body after a workout, or letting them know we want a protein source in their body within an hour or so after a lifting session. We also do a lot of dynamic flex-

baths, and things like that. Stoner: We teach recovery methods such as foam rolling and how to use contrast showers. We have 20 foam rollers in our weightroom and a vibration platform that we utilize as a massage tool and for short recovery

“We have an athletic department policy that prohibits weigh-ins and body composition tests ... Looking at the psychological side, especially with female athletes, we want to take the focus off those numbers and put it on performance-based numbers.” ibility training at the beginning and end of workouts to promote muscle recovery. Anderson: Balancing training parameters with recovery strategies is essential if we want athletes to stay healthy and get the most out of strength training. We educate our athletes on the importance of nutrition and sleep, in addition to specifics such as when and how to take contrast showers, the effects of massage, ice

Circle No. 119

workouts such as doing push-ups and body weight squats. What strikes you the most about athletes coming out of high school today? Doscher: How much better trained they are. When I was in high school, I played football, but I trained like a bodybuilder—I didn’t know it then, but that didn’t do much to make me a better football player. Now, a lot

Optimum performance of high school coaches emphasize weight training and they really stress technique and understand the importance of it. Mason: Moving to the college level is a big eye-opener for most athletes. The majority of them didn’t train consistently with a personal trainer or strength coach in high school, so we have to spend a lot of time teach-

How have sport coaches’ expectations changed with regard to strength and conditioning? Madden: At this level, we are now truly members of our coaching staffs and an extension of the head coach. We’re the athletes’ big brothers and sisters and we do everything we can to make them better—both physically and mentally. We’re also the liaison between

“When I first got here, of our 11 sports, only five used me. Now, all 11 sports are doing strength and conditioning work all the time. Athletes’ demand for it has greatly increased, because they’re all looking for a competitive edge. They’re constantly asking what they can do to get better.” ing them technique. That may mean some variations to exercises, but it’s mostly the intensity at which they need to train here. Madden: The pace and tempo at this level are a whole lot faster, so it takes them a while to adjust to that. But kids are better prepared than they used to be because there are strength coaches at the high school level who take their jobs seriously and attend conferences and seminars and ask all the right questions to properly educate themselves. Stoner: You still get those kids who don’t know much about strength training, and you have to be thoughtful with your approach. With our freshman football players, more are coming to work out in the summer, so we have special programming for the first three weeks to get them up to speed. They warm up and get ready with the team, then we separate them and they work with coaches on basic movement skills. Anderson: There are three different types of athletes: those who come from very good high school teams with strong strength and conditioning programs, for whom the transition is smooth and easy; those who come from a very poor strength and conditioning background where technique was not preached or there was a “more is better” philosophy—that’s the most dangerous; and a smaller population of athletes who have not participated in any serious strength training before. Those athletes are less of a challenge because it’s easier to instill a good new motor habit than it is to improve a poor one. ­26

T&C November 2009

the athlete and their position coach or head coach, and we teach lessons about leadership and toughness. We do everything from speed and strength development to prehab. We’re the third phase of rehabilitation after the doctors and athletic trainers. That’s all expected of us now. Doscher: When I first got here, of our 11 sports, only five used me. Now, all 11 sports are doing strength and conditioning work all the time. Athletes’ demand for it has greatly increased, because they’re all looking for a competitive edge. They’re constantly asking what they can do to get better.

letes and how we can complement their coaching philosophies. What are the keys to gaining the trust of sport coaches? Madden: Results. I have built up a pretty good resume so the coaches here trust that I know what I’m talking about. For younger people just starting out, I think you need to share the same mission statement as the coaches and sell them on the fact that you’re trying to attain the same goal they are: to get the best athlete possible out on the field. Anderson: The number one thing is letting the coach know we are training athletes to be better at their sport, not to be strongmen or Olympic power lifters. If it’s a tennis player, we want them to be a better tennis player, not a better weightlifter. This means sitting down with the coach and asking him or her what they want us to address with each athlete. That’s how you get them to buy in. They need to see what we’re doing as a piece of their puzzle and not a separate entity. Doscher: Be confident in yourself and your program. Coaches don’t like dealing with strength coaches who don’t seem sure of what they’re doing. Stoner: Sometimes, your agenda has to change to fulfill the coach’s needs and put you both on the same page. You have to be creative and intelligent, and realize that the results weigh

“The number one thing is letting the coach know we are training athletes to be better at their sport, not to be strongmen or Olympic power lifters. If it’s a tennis player, we want them to be a better tennis player, not a better weightlifter.” Anderson: Each coach sees strength and conditioning as a different piece of athlete development. Some buy into it as a 12-months-a-year thing, while others still try to compartmentalize it by saying the off-season is their strength and conditioning time but inseason isn’t. Stoner: Coaches have become a bigger part of the process and want to know more about it. We have to be able to answer their questions on the spot. We also need to be better than ever at asking the right questions and finding out their expectations for ath-

more on the coach than on you—his or her job may depend on it every season. Communicate as much as you can. Sometimes it takes a couple of years to gain a coach’s trust, and it only happens if you invest heavily in communication and selling your ideas and your value to the program. Mason: First and foremost is face time. With technology like texting and e-mailing, getting in touch with someone is quick and easy, but so much is lost with those methods and it’s important to spend one-on-one time with them and let them know you’re listenTR AINING-CONDITIONING.COM

Optimum performance ing. Sport coaches are inundated with those types of messages, so our rule is no two texts or e-mails in a row: After one, you go find that coach and have a face-to-face conversation. How has your approach to motivating athletes changed during your career? Doscher: I don’t yell as much. I’ve realized yelling causes more problems than it solves. My athletes know I’m going to be aggressive in my coaching, and that I’ll respect them as long as they respect their coaches, each other, and the program. I don’t even bother talking to kids who don’t bust their butts, because they distract the people who want to work, and they distract me. Stoner: When I first started out, I was more of an intense, in-your-face coach. After gaining experience, I’ve learned the importance of really getting to know each athlete. It is important for them to have a support system away from home, and we are part of that. I build trust with them and they tell me about things that cause them to struggle, whether it’s a girlfriend

breaking up with them or having to stay up late to study for a test. It’s always been about effort and commitment, but my approach to getting that effort has changed. Before, it was “just do it” and now it’s more about education and understanding.

titions. I’ve learned that every athlete is motivated differently. Even though most drills and exercises we do are competitive or have specific goals, I realize there are some athletes who want to sit back and be followers. So I ask them to be a captain for certain drills,

“Too many times we apply the golden rule of training: Whatever motivates me, motivates the athlete. I’ve learned that’s not necessarily true ... We individualize our strength programs, so shouldn’t we individualize our motivational tactics?” Anderson: Too many times we apply the golden rule of training: Whatever motivates me, motivates the athlete. I’ve learned that’s not necessarily true. We have to motivate athletes in the way that works for them. Are they intrinsically or extrinsically motivated? What different methods can we use on an individual basis? We individualize our strength programs, so shouldn’t we individualize our motivational tactics? Mason: I make greater use of compe-

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which forces them to lead. Madden: Motivation is such a big key. If your program is always the same, it gets stale and the athletes won’t give 100 percent. You might have 120 football players and need to figure out what makes each one of them tick. You have to know them as people first and foremost, and then get to know them as athletes. That’s a difficult task, but it’s essential to creating a successful program. n

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Performance Points

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Focus on Training After Lower-Back Injuries With Jason Gallucci, MS, SCCC, Director of Strength and Conditioning, Princeton University What is the most important consideration when training an athlete who has suffered a lower-back injury? First and foremost, it’s essential to understand the individual injury. The lower back can get hurt in several different ways, ranging from muscle strains to serious structural problems. Any time I am working with an athlete who has injured his back, I first consult with our athletic trainers and learn as much as I can about the injury and how I can tailor the athlete’s training program to work within any limitations he may have. A common back injury among football players is a herniated or bulging disc. How do you approach training an athlete after that particular injury? For athletes who are coming back from a disc problem, it’s essential to redevelop core strength and flexibility. Those two areas are usually affected quite severely by a herniated disc, and it’s important to address them because they’re essential for stabilizing practically every movement an athlete makes. Flexibility issues and the disc injury itself create a sort of chicken-or-the-egg scenario, since it’s not always clear which one caused the other. But in almost all cases, flexibility needs to improve after this type of lower-back injury. The key is finding ways to develop these areas and add resistance without re-aggravating the injury site. What specific exercises do you use to increase core strength and flexibility? For core strength, we focus on stabilization exercises, such as four-way isometric plank work. That involves the athlete holding a push-up position, side planks on both the right and left, and a back bridge. These exercises require keeping the spine in line. There’s no movement involved so there isn’t any flexion of the trunk, which helps with stabilization and keeps the athlete from experiencing pain. With a disc injury, spinal flexion essentially causes the affected discs to be pushed back out. We want to avoid that as much as possible, especially in the early stages of an athlete’s return to activity.

For flexibility, we take a comprehensive approach, hitting all the muscles that control movement in the hip and lower-back region, again being careful to avoid pulling the athlete into flexion of the trunk. Hamstring flexibility is extremely important to an athlete after a lower-back injury, so we focus on that area with hamstring stretches and other exercises that relieve tightness. Once an athlete is healthy enough for weightroom work after a disc injury, how do you help them build strength without risking re-injury? They key is to modify any activity that puts unwanted stress on the lower back. These athletes can still train hard, but we sometimes need to substitute certain activities for others to keep them safe. For example, an athlete with a previous disc injury will not perform free weight squats, free weight overhead lifts, or Olympic movements. Instead, we’ll have them do a ball squat in which we place a physio ball behind their lower back, and they squat on a very slow count—it might be an eight-count down and a four-count back up. This allows them to focus on staying nice and tall, while the physio ball (which is up against a wall) lends support to the spine. We’ll use dumbbells for resistance, and since we use such a slow count, the athlete gets a good amount of muscle firing with this movement. It’s a great way to train for strength while keeping stress off the spine. No matter what lift or exercise the athlete does, the back must always be supported. We’ll make sure they’re on a bench, in a seat, or in some other supported position. If they do something overhead, like a military press, they’ll do it seated and always on a slow count, which allows them to focus on posture and make sure they don’t break down or do anything else that will add stress to the lower back.

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TREATING THE ATHLETE After winning his battle with testicular cancer, University of Tennessee guard Chris Lofton led the Volunteers to the Sweet Sixteen round of the 2008 NCAA Division I Tournament.

Cancer is something no athletic trainer wants to think about. But if one of your athletes is diagnosed, you can play a critical role in helping them face the physical, mental, and emotional struggles. By Chad Newman


The Toughest Opponent

UT Media Relations


emember the Alamo” is a famous phrase known to millions, but it holds a much different meaning for me than for most people. I will always remember the Alamo, because I was standing in front of that famous fort when I received a phone call that forever changed the way I define my job. In March 2007, the University of Tennessee men’s basketball team was in San Antonio for the NCAA Tournament. We had made the Sweet Sixteen, flying high in one of the most successful seasons in school history, and a lot of that success was due to standout guard Chris Lofton. The call informed me that he had failed an NCAA drug test. Chris was the team’s leader—the foundation of our success—and the news took me by surprise. I immediately thought there must be some other explanation besides street drugs or performance enhancers. When I found out I was right, that there was another explanation, I was even more shaken: Chris had cancer. As athletic trainers, we’re used to helping athletes through sprained ankles, broken bones, common colds, and countless other injuries and ailments. Cancer isn’t something we usually have to think about—the people we work with are young, strong, and seemingly invincible. But as many thousands of Americans learn every year, cancer can strike anyone at any time. My journey with Chris was unlike anything I had experienced before in my career. This article tells the story Chad Newman, MS, LAT, ATC, PES, is Associate Athletic Trainer at the University of Tennessee. He can be reached at: T&C NOVEMber 2009


TREATING THE ATHLETE of Chris’s battle and comeback, and shares what I learned about treating an athlete—body, mind, and soul—during one of the most difficult challenges life has to offer. AFTER THE NEWS Chris’s drug test had revealed evidence of human chorionic gonadotropin, also known as beta hCG. This hormone is found in elevated levels in pregnant women, and it’s used to kick-start tes-

mation as we could. Our first concern was that Chris may have unknowingly taken some type of tainted supplement. As we learned more, we realized cancer was also a strong possibility. All this was occurring just eight hours before tip-off of our Sweet Sixteen game. Now in a state of distress, I had to focus on my pregame responsibilities to the team while acting as if nothing was wrong to protect Chris’s privacy. This was one of the hardest

Chris’s drug test had revealed evidence of human chorionic gonadotropin. This hormone is used to kick-start testosterone production after steroid use, which is why the NCAA tests look for it. It can also indicate the presence of cancer. tosterone production after steroid use, which is why the NCAA tests look for it. It can also indicate the presence of cancer in people with certain types of germ cell tumors. Once we learned of the positive test, Team Physician Chris Klenck, MD, and I immediately began researching beta hCG and gathering as much infor-

things I have ever done. Knowing it wouldn’t harm Chris to withhold the information from him until after the game, Dr. Klenck, Athletic Director Mike Hamilton, and I decided not to address the situation immediately. Needless to say, watching the game was gut-wrenching. We lost a close one, but the final score meant

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little to me by that point, as all I could think about was what challenges Chris might soon be facing. That evening we informed him, his family, and Head Coach Bruce Pearl of the situation. Everyone experienced shock and disbelief. This was a lot to process. Luckily, he and his parents trusted us when we assured them we would do the best job we could for Chris. Later that night, I spent several hours talking to Chris about what we might be dealing with in the days ahead. He is an extremely tough, determined individual and a very private person, so I knew he was concerned both about his health and the effects this news would have on his daily life. He and I had always been close, but this meant I would have to be there for him more than ever, and I told him he could depend on me for anything he needed. The day we arrived back in Knoxville, Chris underwent blood work and a CT scan. The tests confirmed our worst fears when they revealed testicular cancer. We quietly scheduled surgery for late March to remove the affected testicle.

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SURGERY & TREATMENT From the outset, Chris and his family asked that his illness be kept private. Since he was in many ways the face of Tennessee basketball, we knew this would require special effort. To accommodate his request, the hospital sched-

The first days of radiation went well. Chris felt no side effects and continued his normal workout schedule for this time of year ... He may have started believing this wouldn’t be so hard after all. uled the surgery an hour before such procedures were usually performed, and his name was not placed on the surgical board. Throughout his treatment, we were very careful about who we let into our circle of communication. Upon removal, the testicle was analyzed to determine the exact type of cancer Chris had. There are two basic types of testicular cancer—seminoma and non-seminoma. It was determined he had stage one seminoma, which is generally less aggressive than non-seminomas. The stage one distinction meant the cancer was limited to the testicle. After surgery, he spent a month resting while the wound healed. His parents came to Knoxville for his surgery and part of his recovery, but in an effort to not bring attention to the situation, they remained home during his subsequent treatment. We met with the oncologist to determine what to do next. Since seminomas TR AINING-CONDITIONING.COM

going. I acted like we’d gotten off on the wrong floor and we pretended to leave. After that, we used the staircase to avoid being noticed. The first days of radiation went well. Chris felt no side effects and continued his normal workout schedule for this time of year, including pick-up games, shooting, and light lifting. He may have started believing this wouldn’t be so hard after all. But as the dosage increased, the radiation began to take its toll on his stomach and his energy level. It made

are sensitive to radiation therapy, it was decided Chris would undergo radiation five days a week for four weeks. Any University of Tennessee athlete walking into the hospital would raise suspicion in the community—especially if it was happening five days a week, and even more so if the athlete was Chris Lofton. With that in mind, he was always scheduled as the last patient of the day. The first time we exited the elevator near the radiation room of the hospital, a worker noticed us and stopped to watch where we were

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Cancer is currently the second most common cause of death in the United States, surpassed only by heart disease. This year, more than 500,000 Americans are expected to die of the disease. Testicular cancer is the most common form among men ages 20 to 34, and it is highly treatable, even when it has spread beyond the testicle. In Chris’s case, the positive drug test proved to be a blessing in disguise. It had revealed the cancer in a very early stage, before it had spread elsewhere in his body. At this point, while all of us were deeply worried, there was reason for long-term optimism.

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TREATING THE ATHLETE him extremely nauseous, and he called me many nights to tell me how he was hurting, vomiting, and barely able to move. I constantly reassured him that this would pass and that it was making him better. I always tried to offer positive thoughts. I wanted him to know that he could wake up the next day and fight the next fight. Chris underwent radiation from April 25 to May 21, receiving 21 treatments in all. Afterward, a comprehensive blood workup was performed and showed none of the abnormal values seen in earlier tests. The doctors were confident that all cancerous cells had been removed. From that moment on, our goal was to get Chris back to the game he loves. But before planning any workouts, we decided it would be best to give his body some time to recover from the effects of radiation. Resting was definitely not his first choice, but he grudgingly agreed. He went home for two and a half weeks to spend some quality time with his family. When Chris returned in early June, he immediately started working out with his teammates, and quickly realized that everything he’d been through had taken a physical toll. Gone were his trademark endurance and lower-body power, and he struggled to maintain

To slowly rebuild Chris’s conditioning, we divided his weekly training schedule into four sessions, each with its own priority. Monday was a lower-body explosive day, when he would do plyometrics, clean pulls, and speed squats. Tuesday was for upper-

When Chris returned in early June, he immediately started working out with his teammates, and quickly realized that everything he’d been through had taken a physical toll. Gone were his trademark endurance and lower-body power, and he struggled to maintain his usual intensity on the court. body power and strength, so he’d do bench work with chains, medicine ball throws, and weighted pull-ups. Thursday’s lower-body strength endurance workout included squats, walking lunges, and Romanian deadlifts. Friday focused on upper-body strength endurance and included DB complexes and upper-body drop sets. He also used stair climbers, Jacob’s ladder, and running throughout this time to enhance his conditioning. One lingering effect of the radiation was that Chris recovered more slowly after each workout. If he didn’t feel he

One lingering effect of the radiation was that Chris recovered more slowly after each workout. If he didn’t feel he could perform certain exercises, or if he needed to reduce the weight for some lifts, we encouraged him to listen to his body and make the needed adjustments. his usual intensity on the court. At one point he said he felt like a freshman again—the advances in conditioning and skill during his college career had been erased, and he would need to work harder than ever to regain them. Strength and Conditioning Coordinator Troy Wills and I knew that we weren’t dealing with a traditional injury, and Chris was still adamant that his teammates not know about his illness and treatment. Therefore, we couldn’t just give him a typical rehab plan or simply excuse him from working out. Chris had suffered a sprained ankle earlier in the season, so we used that to explain why he was following a different regimen than the other players. ­3 4

T&C NOVEMber 2009

he didn’t make the squad. In August, our basketball team went on a European tour. Chris had improved considerably by then, but still found himself tiring much more quickly than before. Throughout the fall, he continued working hard to re-

could perform certain exercises, or if he needed to reduce the weight for some lifts, we encouraged him to listen to his body and make the needed adjustments. This continued throughout the summer as he gradually regained his strength and aerobic capacity. Chris wanted to deal with his comeback on his own terms, and not let the radiation side effects dictate what he could and couldn’t do. He knew that he wasn’t ready for the U.S. national team tryouts, as his body was still recovering from treatment and trying to get stronger, but he attended anyway and gave it his best shot. It was clear to the coaches that he wasn’t the same player he had been the year before, and

gain his old form, but once the season began, he struggled with consistency in his game. Knowing nothing about the ordeal he’d been through in the past year, Volunteer fans wondered aloud: What’s wrong with Chris Lofton? Chris admitted that his poor early-season performance got into his head, creating another source of stress. He couldn’t always run, jump, or shoot the way he could before, or do all the other things that made him such a special player. It was impossible to know how much of his struggle was purely physical, and how much was consciously or subconsciously related to the stress he was under. Early in the 2008 SEC season, a member of the media approached Chris with knowledge of his battle with cancer. Chris asked that nothing be released during the season, still not wanting to divert attention from the team and its performance, but he agreed to an exclusive story to be released at season’s end. He continued to keep the news from the team, but finally did confide in his roommate and teammate, Jordan Howell. It seemed from that point forward Chris began to play much better. I could almost see the weight of his private battle being removed from his shoulders. He now knew that everyone would eventually understand why his on-court performance had suffered, and there was a good chance his story might help others. As his physical condition gradually improved, so did his confidence, and he led the team through its stretch run of conference play. His inspired performance helped us to a schoolTR AINING-CONDITIONING.COM

TREATING THE ATHLETE record 31 wins and a repeat visit to the NCAA Tournament’s Sweet Sixteen round. WHAT I LEARNED Everyone’s experience with cancer is different, and there is no handbook on how best to help an athlete through the process. Mentally and emotionally, your response depends on your relationship with them. Physically, decisions about training and return to activity should be made in consultation with the doctors, surgeons, and other professionals responsible for providing care. But my experience with Chris taught me some things that may be helpful to anyone else facing a similar situation. First, I realized it was important for me to become conversant in and knowledgeable about the condition. That day in San Antonio when we learned of Chris’s positive drug test, I scoured the Internet for possible explanations. After his diagnosis, I learned as much as I could about testicular cancer. My knowledge of the illness and ability to help Chris and his family understand every part of the process gave them comfort. Knowledge truly is power. Physically, symptoms vary widely from patient to patient, and for Chris, his abdomen took the brunt of the radiation treatment. This caused him extreme nausea and seemed to erase three years of hard work in the weightroom. It also led to debilitating fatigue. Despite this, I realized that getting him back onto the court—into his comfort zone and an important part of his “normal” life—was a key step. It helped him to focus and re-establish his purpose and goals. Even when his performance in practices and workouts was far below what it had been the previous year, I still encouraged him to participate with the team as much as he felt was possible. His decision to keep the cancer secret from almost everyone was important to him, and I worked hard to protect his privacy, but I know it added some stress to his situation. Everyone wanted to know why his performance had dropped off, never suspecting that cancer had rocked his world. In some ways his silence was extremely difficult, but I still believe it was critical to respect his wishes. With so few people in the loop, it was essential for us to be there for him whenever he needed to share his worries and doubts, or just talk about how he was feeling. Chris’s emotional healing and support came from just a small circle of people. He had long, frequent discussions with his parents, and they were his rock. He and I would often talk long after his teammates had left the gym. This was a time for him to worry out loud, laugh about the past, talk about the present, and hope for a healthy future. Those conversations helped us deal with the emotions and stress we carried every day. The stress of silence was hard, so we needed to rely on each other for strength. The most important lesson I learned is to treat each athlete as a whole person. We should never just work on the injury or illness. Too often, we underestimate the important role we play in athletes’ lives. At the end of the day, we must remember that our charges are young men and women who need support, encouragement, and guidance. Chris’s cancer was the greatest challenge of my 15 years in the profession. At the end of the season I was mentally and physically exhausted, but I knew all the strain was worth it. As athletic trainers, we are in a unique position to tend to the physical, mental, and emotional health of some very special people. As for Chris, I’m proud to say our story has a happy ending: Chris Lofton is cancer-free. n TR AINING-CONDITIONING.COM

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Athletic training aide programs are a great way to teach high school students about sports medicine while helping you utilize your time with athletes more effectively. And by sparking new interest, they also help cultivate the profession’s next generation.

Hands-On High Schools By Abigail Funk

jean stadelmeyer


At Ashland (Ky.) Blazer High School, athletic training student aides learn skills such as sideline taping techniques, CPR, and first aid. TR AINING-CONDITIONING.COM

s Head Athletic Trainer at Ashland (Ky.) Blazer High School, AJ Stadelmeyer, MA, ATC, enjoys staying in touch with former high school students he’s seen come through the school’s athletic training aide program. Two of his former students just graduated from medical school, with one proclaiming that she’s going to be his team orthopedic surgeon someday. Another who became an athletic trainer recently told Stadelmeyer he’s going to replace him in a few years. But Stadelmeyer isn’t ready to go anywhere just yet. He’d like to see a few more success stories come out of Ashland’s athletic training student aide program. “I’m really proud of those kids,” he says. “They got their start here with me at Ashland, which makes me feel really good. Our program is getting bigger and bigger—I now have middle school kids who want to help out, and even a fifth grader who fills water cups at basketball games.” Dale Blair, MS, ATC, CSCS, Head Athletic Trainer at Wenatchee (Wash.) High School, has had similar experiences with his student aide program. “I go to conferences and see some of my former students in university polo shirts who are certified athletic trainers themselves,” he says. “It’s great to be a part of that.”

Abigail Funk is an Assistant Editor at Training & Conditioning. She can be reached at: T&C november 2009


LEADERSHIP As interest in the athletic training profession grows, so does the number of high schools offering programs like Ashland’s and Wenatchee’s. And today’s students want to do more than just haul water bottles to and from practice.

GROWING INTEREST Brian Robinson, MS, LAT, ATC, Head Athletic Trainer at Glenbrook South High School in Glenview, Ill., and Chair of the NATA Secondary School Committee, has seen the number of

“We aren’t trying to show them everything we know about athletic training. But we’re educating them and opening a whole new world in regard to the medical profession.” Now, the bulk of high school programs include a classroom component during the school day and hands-on learning in the athletic training room and on the field or court after school. Running a successful high school student aide program requires a lot of planning and coordination. There’s plenty to think about, from making the work fun and challenging for high school kids to handling liability issues that arise when working with this age group. But the high school athletic trainers who run student aide programs almost always agree, it’s time and effort well spent.

student aide programs rise nationwide for several years now. “States are raising their graduation requirements and principals and superintendents are looking for new courses to keep their students engaged,” he says. “Healthrelated programming is a no-brainer. So many kids are interested in the medical field that school officials are jumping at the opportunity to offer sports medicine and healthcare classes.” After-school student aide programs have become a natural extension of these classes, especially since a school’s athletic trainer is usually

the one tapped to teach the sports medicine class. Robinson says these programs are a great way to broaden students’ horizons and teach them about a branch of healthcare they might not have considered. “We aren’t trying to show them everything we know about athletic training,” he says. “But we’re educating them and opening a whole new world in regard to the medical profession.” Jim Berry, EdD, ATC, Head Athletic Trainer at Myrtle Beach (S.C.) High School, realizes that no matter what field his students go into, they’ll take away some useful skills from his program. “I don’t care if they go on to college to become an athletic trainer, but I want them to know how to properly do some basic first aid,” he says. “What they learn may come in handy 10 years from now when they have a little kid who falls off the monkey bars and breaks his arm.” These programs also help stabilize the future of the profession as a whole, by raising awareness and expectations. “At some point, many of these young people will become parents and they’ll

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T&C november 2009


LEADERSHIP expect that their kids’ school has an athletic trainer and a student aide program because their own school did,” Berry says. “They’re going to simply demand that athletic training services be provided—and that’s a good thing for athletic trainers.” THE RIGHT FIT Program directors agree that great student aide programs at the high school level have two essential components: classroom work and time in the athletic training room. It’s tough to sit down with a group of kids after the school day to go over basics like ligament names or taping ankles, so classroom time is paramount. “In class, I want the students to understand anatomy well enough to have an idea of what might be wrong when someone is injured,” says Eric Hall, LAT, ATC, Head Athletic Trainer at Cary (N.C.) High School. “I also want them to know enough CPR and first aid so they can help a friend or family member in need. From there, we take the students who are still interested in helping out after school and put them

for me, that’s too many to supervise after school. So I ask my students in class to put in a few volunteer hours when they can, and they rotate throughout the semester.” At Myrtle Beach, Berry caps his program at a dozen students. “I’ve found that having each kid work 10 hours a week is ideal,” he says. “Some schools take 25 or 30 kids, but I don’t feel that would create the best environment for the kids here. I have to be able to monitor who’s coming and going and who is doing what.”

We th you the

“In class, I want the students to understand anatomy well enough to have an idea of what might be wrong when someone is injured.”

provide e tools, provide r e s u lt s

toGether We CAN

in our aide program.” “You really need an athletic training course so the students get the academic side of it,” agrees Stadelmeyer. “Students pouring water and putting bandages on after school is great, but if you want a solid program, the kids have to learn fundamental skills in the classroom like first aid, CPR, taping, wrapping, and bandaging.” Some student aide programs, like the one at Cary, are an option open to those who take the athletic training class. Others, like at Ashland, are a requirement of the class. Either way, you want to be careful how many students join the after-school portion or you may end up in over your head. “I have a group of 12 to 15 students who work about eight hours a week over three days,” Hall says. “I may have 20 to 30 students in class, but TR AINING-CONDITIONING.COM

To stay organized, Berry uses a computer calendar program and each month prints out an athletic training room schedule for himself, his assistant athletic trainer, and all the student aides. “Everybody knows where they’re supposed to be and when,” he says. “I write students’ initials at the bottom of each day to indicate when they have to cover practices and games. And if they have a conflict, it’s their job to tell me about it and to find another student to cover that shift. We stress that this is a professional environment, and they’re

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LEADERSHIP expected to be responsible.” “All the expectations of the aides need to be clearly set forth, almost the same way the coach of a team does it,” Blair says. “I provide each student with a handbook that explains our rules, procedures, and their responsibilities. That can alleviate a lot of problems before they arise.” In Kentucky, student aides are actually considered student-athletes in the eyes of the Kentucky High School Athletic Association. So all of Stadel-

clear about participation requirements. This isn’t something you can make up as you go along.” LIABILITY ISSUES Before starting an athletic training student aide program, you must ensure it will comply with any applicable laws, and not expose the school—or you personally—to liability. “Everything is regulated by state practice laws,” Robinson says. “There are protective measures that prevent unqualified people

“Some of my colleagues believe the sole responsibility of an athletic training student at the high school level is to sling water and ice. But I don’t have any problem with kids taping ankles once they’ve demonstrated to me that they know how to do it correctly.” meyer’s students must have an updated physical on file at the beginning of the school year and be academically eligible in order to participate in the afterschool program. “I watch their grades, and if someone’s struggling, I cut back their hours a little bit,” Stadelmeyer says. “Your handbook should be comprehensive and

from providing care, and those laws vary by state. “We can teach the kids anything we want, but they can’t turn around and perform all of those things,” Robinson continues. “For example, we can teach them about ultrasound—how it works, what the different settings mean and what types of injuries we use it for—

but that’s not a treatment we would let them actually perform.” But that doesn’t mean student aides are limited to menial tasks. At some programs, they’re also taping ankles and helping record an injured athlete’s initial medical history. “Some of my colleagues believe the sole responsibility of an athletic training student at the high school level is to sling water and ice,” Berry says. “But I don’t have any problem with kids taping ankles once they’ve demonstrated to me that they know how to do it correctly.” Berry trusts his students to not overstep their bounds and has been pleased to hear them recite rules from the handbook he provides. “On several occasions, I’ve been on the phone and my assistant has been out of the room when an athlete comes in and asks a student to hook them up to the stim unit right away or they’ll be late for practice,” he says. “The students have no problem saying, ‘Sorry, I can’t do that. You’re going to have to wait for Mr. Berry.’” Paperwork is another area where student aide help is often welcome. “The students take medical histories of the athletes who come into our treatment center,” Blair says. “I tell them it’s like

CURRICULUM HELP As more athletic training student aide programs and sports medicine classes are offered across the country, a handful of states are stepping up to the plate and offering statewide curriculums. Texas, which has had an athletic training curriculum in place since 2007, is one of them. Dennis Hart, MEd, LAT, ATC, retired Head Athletic Trainer at North Mesquite (Texas) High School, is the Curriculum Coordinator for Sports Medicine at the Texas Education Agency and played a major role in designing the sports medicine courses the state offers. “Our main goal with the sports medicine courses is to recruit students who are interested in the athletic training profession,” Hart says. “We want to give them a good experience in high school and motivate them to stay with it. We also want to help our athletic trainers who run the classes at their school by giving them a great course to teach.” Texas high schools can teach sports medicine I and II, and both courses offer credit toward graduation, which Hart says was necessary to get students interested in

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trying them out. Instructors must be certified athletic trainers and take the state-sponsored initial instructor’s course to be eligible. Today, 400 athletic trainers at 300 Texas high schools teach the classes. “We’ve had great success so far,” Hart says. “It’s a work in progress and we’re taking in new ideas each year, but it’s really caught on.” With success stories like this at the state level, is there a national curriculum on the horizon? Brian Robinson, MS, LAT, ATC, Head Athletic Trainer at Glenbrook South High School in Glenview, Ill., and Chair of the NATA’s Secondary School Committee, says his committee is looking into it. “We’re examining the feasibility of creating guidelines,” he says. “Principals and superintendents are coming to us for information on how to get these programs started, so we’re talking about our options. At this point, though, we’re still in the very preliminary stages.”


LEADERSHIP become in the program. But with the obvious limitations on what they can do, program directors have to get creative in finding ways to keep students coming back for more. “The best rewards for high school students are typically clothing and food,” Hall says. “We do a fundraiser every year so we can get T-shirts or sweatshirts for the student aides to recognize them for their hard work. During football season, we may go get something to eat together once in a while. I’ve also done ice cream days to reward the students. It’s like any other team here.” Stadelmeyer gives all his students Tshirts or hooded sweatshirts that say Ashland Sports Medicine or Ashland Athletic Trainer. “It’s something they can identify themselves with,” he says. “We might have a holiday party, do a Thanksgiving dinner, or set up an occasional tailgate before a game, too. I like to make the experience about more than just working practices and games.” Berry suggests finding ways to make everyday work a little more exciting as well. “The kids have to do all the notso-fun things like get water, so we have

when they go to the doctor and a nurse or medical assistant gets their basic information so when the doctor comes in, they already have some background. When I see the athlete, I’ll delve deeper than the students do, but it gives me a good starting point and gives them great experience. A lot of times, I’ll even quiz the students on differential diagnoses for a particular case.” If your student aides are taking initial medical histories and helping to file papers, they need to know the basics of the Health Insurance Portability and Accountability Act (HIPAA) and Family Educational Rights and Privacy Act (FERPA). “We have the student aides sign a confidentiality agreement at the beginning of the year,” Blair says. “We talk about HIPAA and FERPA and how everything they hear or see in the athletic training room stays in the athletic training room. Good communication of those expectations, followed by good supervision, is important.” MAKING IT FUN The more hands-on tasks a student aide gets to perform, the more vested they

all the bells and whistles for that job,” he says. “We let them operate the Gator golf carts, which is a highlight for the kids. It definitely spices up the grunt work.” Time off isn’t a bad idea either. Student aides are generally hard working and see firsthand that the athletic training profession involves long hours, so they appreciate a break when they can get it. “In the wintertime, we have a lot of games going on, but not a lot of injuries,” Stadelmeyer says. “So they have more downtime in winter—I try to get them to practice their skills on each other, but it’s okay to just sit here and watch TV for a little while, too. I’ll also give them more days off.” Eight to 10 hours a week in the athletic training room or on the sidelines may not sound like much to an athletic trainer who’s working 60 hours a week, but for teenagers, it is a major sacrifice. Hall likes to say his student aides consider themselves a second family since they end up spending so much time together. “That is probably the most rewarding part about what I do,” he says. “Getting to know the kids and watch them grow— that’s something I won’t forget.” n

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Circle No. 131

sport specific

Villanova University’s Matt Szczur is a valued asset to both the Wildcat baseball and football teams.

Two forOne Villanova Media Relations

Training a multi-sport athlete at the college level requires juggling unique sets of priorities, goals, and workloads all year long, while still incorporating time for rest and recovery.

By Stephen King


hen training any athlete, sport-specific factors are paramount: What are the major movers in their sport? What energy systems and muscle groups do they use most? Do they need to focus mainly on straight-ahead speed, change of direction, rapid acceleration, lateral movement, or all of the above? The list goes on. TR AINING-CONDITIONING.COM

But what happens when an athlete is training for more than one sport at a time? At the high school level, where two- and three-sport athletes are common, training demands are generally low enough to avoid raising any major concerns. At the college level, however, developing a multi-sport athlete requires special considerations. Matt Szczur is one of those rare athletes who plays two sports successfully

at the college level. Here at Villanova, he is a third baseman/outfielder/catcher on our baseball team and a running back/ wide receiver/kick returner/occasional quarterback on our football team. Preparing him to excel in both sports Stephen King is a Strength and Conditioning Coach at Villanova University. He can be reached at: T&C NOVEMber 2009


sport specific means combining the regimens for each into one coherent, comprehensive training plan and carefully monitoring his progress and physical response. It poses a unique challenge for the strength and conditioning staff, but it’s one we’ve risen to meet with enthusiasm. INITIAL CONSIDERATIONS The first step in planning an effective conditioning regimen is to perform a needs analysis and identify specific areas to focus on and improve. When working with a two-sport athlete, this process begins by looking for common threads between the sports in question. For Matt’s football roles, the keys are running speed, quick change-ofdirection ability, upper-body strength to get off of “jams” from defenders, and total-body strength to help with breaking tackles. For baseball, the major movements are rotational swinging, straight-line running, and since he sometimes plays outfield, transitioning from a backpedal to a run. In all of Matt’s workouts, we keep those priorities at the forefront, looking for exercises and progressions that will maximize cross-over benefits. We test all our football athletes at the beginning of summer in the vertical jump, broad jump, squat, and bench

outs, and to make this process easier on him, we decided early on to standardize as many aspects as possible. We already have very similar training philosophies, but we decided that everything from the way we taught specific lifts to the terminology we used in the weightroom should be consistent. Attention to details like these has helped Matt adapt to the demands of two teams’ training schedules, while also facilitating communication among the strength coaches and sport coaches. SUMMER & FALL Matt’s yearly training cycle starts in early summer. He is among the 20 or so football players who stay in town voluntarily to train during the break. In summer, he trains five days a week: conditioning work (which includes running and movement prep) every weekday, and lifting four days. The conditioning schedule involves two days of running, one day each of agility and speed work, and a day to focus on agility running or running mechanics, which is a lighter day (usually in the middle of the week) designed for active recovery. The running days typically involve series of 65-, 75-, or 80-yard runs, with the number of reps varying from 15 to 30 and the

The football team’s strength regimen prepares his body to withstand the rigors and high impacts of that sport, but it also helps him recruit the muscle groups that enhance rotational acceleration and upper-body strength and control, which translates into a more powerful, consistent swing. press, and use the results as baseline numbers. The baseball players are tested when they arrive in the fall. This is important for tracking everyone’s progress in strength and conditioning, but it’s especially important for Matt, because training for two sports means a greater risk for overtraining. If we ever notice a drop off in his performance relative to his baselines, we know we need to scale back his workload and possibly make adjustments to his training regimen. I am responsible for strength and conditioning for the baseball team, and my colleague Justus Galac works primarily with the football team. We collaborate in designing Matt’s work­4 4

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rest intervals between each rep ranging from roughly 30 to 60 seconds. The speed and agility training includes cone drills, read and react drills, and speed ladder work. On the active recovery days, the players do sub-maximal running, focusing on details such as arm mechanics. The summer lifting program is designed to help the football team build strength for the upcoming season. It consists of two days a week of upperbody lifts and two days of lower-body lifts, alternating to allow for maximum muscle recovery. The primary exercises on upperbody days include bench presses, pullups, and bent over rows. We always

include at least one pressing movement, whether it’s a bench press, incline bench, or some other variation, but we focus more on pull movements because they develop greater shoulder stabilization and because many players are “front dominant” in their upperbody strength. We also use unilateral and prehab movements, such as band work and horizontal and vertical protraction/retraction of the scapulae, for the shoulders and rotator cuffs. Our main exercises for lower-body strength building include the front squat, deadlift, back squat, hang clean, and box jump. On max effort days the athletes will focus more on squats and deadlifts, while hang cleans and box jumps are reserved for dynamic movement days. Our lower-body workouts also feature unilateral and prehab movements, such as hip walks and ankle band work. Lifting is one area where the benefits clearly cross over into both of Matt’s sports. The football team’s strength regimen prepares his body to withstand the rigors and high impacts of that sport, but it also helps him recruit the muscle groups that enhance rotational acceleration and upper-body strength and control, which translates into a more powerful, consistent swing. In addition, the lower-body strength exercises aimed at increasing explosiveness and speed will help him on the base paths as much as on the football field. Many baseball players don’t have time in the summer for serious strength and conditioning, as they participate in summer leagues and often play five, six, or even seven days a week. While Matt doesn’t get that extra game experience as he works in the weightroom all summer, we believe his focus on conditioning more than makes up for the loss of baseball-specific activity and gives him a significant leg up on most of his teammates. As the summer progresses and football season gets closer, conditioning priorities shift away from basic running and agility in favor of vigorous position-specific football routines. The players start doing seven-on-seven drills and agility work that mimics their running and movement demands on the field, which for Matt means a focus on sprinting, cutting, and accelerating. He’ll run various routes, such as posts, corners, and comebacks, and do lateral shuffles and jump cuts. We TR AINING-CONDITIONING.COM



squat holds on one leg while touching various points on the floor with the other foot. When preseason football camp starts, lifting decreases dramatically for the entire team, Matt included. Voluntary lifting sessions are available after meetings and practices, but they typically last only 15 minutes and focus mostly on the upper body because of the pounding the lower body takes during team practice. During this time,


also use reaction drills that involve him sprinting forward and then making a hard cut to the left or right depending on a visual cue from a coach. Meanwhile, the lifting schedule changes slightly as well: Upper-body lifting still occurs two days a week, but the football players do only one day of lower-body work in late summer, and one day a week (usually Friday) is used for strongman competitions. The strongman days include events such


sport specific





The heavy rotational demands of baseball increase the risk for repetitive stress injuries to the shoulders, hips, and knees, and all three of those areas receive heavy attention during football conditioning ... I’ll supplement Matt’s football work with prehab exercises for those specific body areas. as tire flips, farmer’s walks, tug-ofwar, and many other activities that are standard fare in football training programs. They provide total-body exercise, develop mental toughness and competitiveness, and promote team unity. They’re also a fun change of pace for the players after a week of hard training. By early fall, as the workload grows more and more football-specific, it’s especially important for me as the baseball strength and conditioning coach to evaluate Matt’s progress and ensure he’s not jeopardizing his baseball fitness by over- or under-using any muscle groups or body parts. For example, the heavy rotational demands of baseball increase the risk for repetitive stress injuries to the shoulders, hips, and knees, and all three of those areas receive heavy attention during football conditioning. To keep Matt in shape for both sports and ensure he won’t be on the verge of overuse injury by the time baseball’s preseason training arrives, I’ll supplement his football work with prehab exercises for those specific body areas. For his shoulders, I’ll prescribe band exercises with low and high external rotation, med ball work, and rotator cuff exercises. For the hips, he’ll do hip walks with a band around his ankles, foot slides on a platform, and reverse hypers while holding a ball between his legs (these last two exercises are also ideal for strengthening the groin). For the knees, we use the squat-andtouch, single-leg squats, and quarter-

even though Matt is lifting less, he continues with his full complement of prehab work. Once football season begins, Matt follows essentially the same regimen as everyone else on the team. After Saturday games, the players have a light full-body lifting session on Sunday that includes yoga and core work. One other lifting session during the week, usually on a Tuesday or Wednesday, focuses on the upper body and is designed primarily to maintain strength gains made over the summer. Matt continues with his prehab work at this time, but aside from that, we want him to focus solely on being a football player. He is an integral part of the team—on the field for most offensive plays—and it would be counterproductive to disrupt his physical rest and recovery during the week by adding baseball training to his schedule. His baseball teammates are in their fall lifting program during football season, hitting the weightroom three days a week to focus on total-body hypertrophy, building work capacity, and increasing strength and explosiveness, but he doesn’t attempt to join their workouts.



WINTER & SPRING At the end of football season, all the players get some time off (varying based on how much they played), and the strength coaches are responsible for monitoring their physical condition to catch signs of overuse or lingering injuries. For most players, it will be eight Circle No. 132


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sport specific months or more until they take the field again for intercollegiate competition, so the pace of their return to training is highly flexible. But for Matt, baseball preseason is already on the horizon. You might think this would mean accelerating his return to serious strength training, but that’s not our approach. Because Matt plays positions in football that involve frequent, high-impact collisions, we’ve found that the wear and tear on his body can’t be ignored by season’s end. We want him to take at least a couple of weeks to rest and recuperate, so he won’t start lifting again until winter break. By that time, the baseball team is performing its most intense workouts of the year, having ramped up both lifting and running regimens since fall ball ended. With Matt not having lifted heavily since before football season, it’s important for him to build up his work capacity, so we’ll have him do both the baseball and football lifting routines. But we keep the lines of communication open, and he is free to tell us if he feels overwhelmed or needs to adjust his personal workload as he

tossing program. Baseball season begins in March, and the football team starts its spring practices soon after. This time is quite strenuous for Matt, as he is lifting, running, practicing with the baseball team, and playing in the games. We tailor his twice-weekly strength sessions at this time to address a few key priorities—power movements, lower-body strength development, and upper-body push and pull movements—and supplement that with more prehab exercises and medicine ball work. We usually have him skip the baseball team conditioning sessions at this time because he does football conditioning most days and that tends to be more strenuous. Although both the baseball and football teams follow predetermined conditioning schedules and workout programs with set progressions, we adjust Matt’s routines every week based on his feedback and the way his body responds to training. When he feels very fatigued, we’ll scrap his normal lifting and other work for a day or more. In their place,

After baseball season, Matt gets two to four weeks off ... he is typically below his football playing weight by this time because of the lower strength training demands of the baseball season, so he’s careful to take in enough calories, carbohydrates, and protein as summer strength training kicks off.

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gradually gets back into serious lifting and conditioning. Once the spring semester starts, Matt continues participating in both teams’ workouts. The football team usually lifts three times a week (on Monday, Tuesday, and Thursday) and on Friday does mat drills—essentially an indoor version of the summer’s strongman days. Matt’s lifting sessions differ from those of the rest of the football team, as he essentially performs a hybrid of football and baseball regimens. For instance, he’ll do some of the football team’s higher rep work, including dips, hamstring curls, and certain presses, while following the baseball team’s regimen for power movements, max strength lifts, and medicine ball activities. At this time, he also joins the baseball team for batting cage work and the start of a

he’ll do recovery activities like myofascial release with a foam roll, band stretches, partner stretches, and proprioceptive neuromuscular facilitation stretching focusing mostly on his legs, back, and hips. He’ll also do light circuit lifting to stimulate his muscles and give him an opportunity to rest and regenerate. This is the time of year when baseball is Matt’s top priority. Attending practices for both sports and playing in baseball games is physically taxing, so we dial down the intensity of his football spring practice participation. Specifically, he’ll do only non-contact football work at this time. After baseball season, Matt gets two to four weeks off before the cycle begins again with the start of summer break. He is typically below his football playing weight by this time because of the lower strength training demands of the TR AINING-CONDITIONING.COM

sport specific baseball season, so he’s careful to take in enough calories, carbohydrates, and protein as summer strength training kicks off to support muscle growth and build himself back into football shape. ALL ABOUT COMMUNICATION Throughout the entire training year, it’s critical for a multi-sport athlete to share feedback with the strength staff about how his body feels and how he’s responding to the workout progressions. Trust is an important component of this relationship—Matt is an extremely hard worker, and we know he won’t try to get out of lifts or conditioning sessions just because he wants a day off. In fact, one of our biggest concerns at the outset was just the opposite—that he would be concerned about not shortchanging either team’s training regimen, and thus push himself too hard and risk injury. Early in his college career, we explained to him that it was better to be honest about his physical limits, recognize when he was fatigued, and skip a conditioning session or the heavier portion of a lifting day when

necessary. We preach to all our athletes that the strength program is aimed at stimulation and not annihilation, and this is especially important with a highly motivated athlete juggling commitments to two sports. Another critical component of making this arrangement work is open dialogue between all the coaches involved—the strength coaches, Head Football Coach

glect the needs of either sport, and because we were upfront about that, they let us create his plan and trusted us to track his progress. And of course, if the coaches had any doubts, Matt’s performance on the field took care of them. His .346 batting average led the baseball team last season, and he earned second-team all-conference honors in football after

We explained to him that it was better to be honest about his physical limits, recognize when he was fatigued, and skip a conditioning session or the heavier portion of a lifting day when necessary. We preach to all our athletes that the strength program is aimed at stimulation and not annihilation. Andy Talley, Head Baseball Coach Joe Godri, and their respective staffs. Coaches have a natural inclination to not want to share their athletes, but in this case, both coaches were very receptive to the changes we made to Matt’s program. We took it upon ourselves to explain that his special hybrid strength and conditioning schedule wouldn’t ne-

scoring eight touchdowns and registering over 1,000 all-purpose yards. Matt is a special athlete with an incredible work ethic and the determination needed to make a two-sport commitment work. With a training program that helps keep him strong, powerful, and injury-free, it has been very rewarding to see him excel in both sports. n


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STRENGTH TR A INING & CARDIO Powerful Motivation One of Austin Plastics’ most popular boards is the off-season strength and conditioning board. It’s a great way to motivate athletes and give them an incentive to accomplish strength and conditioning goals. Austin Plastics offers a printing program that makes changing records a quick and easy process. The company’s boards allow you to display records for all to see. Go online today to view a large selection of Austin Plastics’ boards. Austin Plastics & Supply • 800-290-1025 Circle No. 500

Just Add Water Muscle Milk ‘n Oats is a quick, convenient, and portable solution for athletes who want a terrific tasting, satisfying, and highly nutritious meal on the go. Just add hot water and stir, and Muscle Milk ‘n Oats is good to go. It has something no other portable instant bowl of oats has: genuine Muscle Milk. This healthy treat is packed with 30 grams of the proprietary EvoPro protein blend, consisting of micellar caseins and whey for sustained energy that fuels athletes throughout the day. CytoSport, Inc. • 888-298-6629 Circle No. 501

Goes Down Like Milk Egg Whites International’s 100-percent pure liquid egg whites are heat-pasteurized and tested for salmonella, making them “liquid” but not “raw.” They are double-filtered to achieve the smooth consistency of milk, and they’re completely tasteless and odorless for making the perfect protein drink. An eight-ounce serving supplies 26 grams of protein with no fat, no cholesterol, two grams of carbs, 120 calories, and all the essential amino acids. Egg Whites International • 877-EGG-WHITES Circle No. 502

Leveraging Gravity Suspension Training, Fitness Anywhere’s brand of body weight training, builds strength, balance, flexibility, and core stability simultaneously. It requires the use of the TRX Suspension Trainer, a highly portable performance training tool that leverages gravity and the user’s body weight to enable hundreds of exercises for every fitness goal. The TRX is currently being used by teams in the NFL, NBA, MLB, NHL, and NCAA, 48

T&C November 2009

Reach the Next Level by every branch of the U.S. military, and by top training centers across the country. Fitness Anywhere • 888-878-5348 Circle No. 503

Knowledge Is Power Informed-Choice is committed to helping ensure the purity of nutritional supplements, and it relies on HFL Sport Science to conduct product tests. HFL Sport Science has been testing supplements for banned substances against the World Anti-Doping Agency list to ISO17025 standards since 2002. The lab tests more than 3,000 products annually, and currently works with more than 90 companies worldwide, including 35 American and Canadian brands. HFL works closely with supplement manufacturers and suppliers to reduce the risk of contaminated products finding their way into sports, thus helping ensure that athletes know exactly what they are putting into their bodies. This track record has earned HFL the support of UK Sport, the United Kingdom’s equivalent to the U.S. Anti-Doping Agency. Informed-Choice • 720-289-2401 Circle No. 504

Empower Your Linemen The Strong Fireout Station provides 50 to 500 pounds of resistance and is ideal for helping linemen learn to play lower, longer. This station, which is excellent for improving players’ first two steps off the line, consists of two rows of four Strong Bands that connect across the shoulders using Jump Stretch’s adhesive strap. Undo the strap and you’ve got two Strong Shuffle Stations to perform regular quickfeet running drills. For details, call Jump Stretch today. Jump Stretch, Inc. 800-344-3539 • Circle No. 505

A Good Egg Thanks to a new surface-modification process, Eggsercizer® hand exercisers are smooth and entirely tack-free. They feature a translucent color scheme that corresponds to Magister’s well-known REP Band® color scheme, with each color representing a different level of resistance. Magister Corp. • 800-396-3130 Circle No. 506


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High-Tech Treadmill

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The Elevation™ Engage treadmill features a sleek, sophisticated design with Life Fitness’s latest entertainment and motivational technologies. Part of the new Elevation Series, this treadmill with an Engage console features a 15-inch LCD touch screen with integrated TV, seamless iPod integration, USB connectivity, a virtual trainer, and vibrant Workout Landscape™ perspectives. Life Fitness 800-634-8637 • Circle No. 507

Research presented at the American Orthopaedic Society for Sports Medicine’s Annual Meeting found that a novel exercise using the Thera-Band® FlexBar is effective at reducing pain associated with chronic lateral epicondylitis (a.k.a. tennis elbow). “Compared to other treatments for tendinopathies, this treatment is costeffective and does not require the patient or athlete to come to a clinic,” says Tim Tyler, PT, ATC, the study’s lead author. Performance Health • 800-321-2135 Circle No. 511

Two Ways to Cycle The Power Lift Indoor Cycling Bike is available in both chain- and belt-driven versions. The belt-driven version allows a user to pedal backward with resistance. Standard features for both bikes include dual-sided pedals with a clipless system on one side and toe cages on the other, adjustable positions for the seat height and forward/back position, and adjustable positions for the handlebar height and forward/back positions. Power Lift 800-872-1543 • Circle No. 508

Tools for Resistance Professional sports teams and international Olympians train and condition with TurfCordz to increase speed, endurance, and flexibility through explosive start drills, footwork exercises, and simulated play action. Developed by NZ Mfg., a leader in resistance training and physical rehabilitation products, TurfCordz provides maximum function and comfort while withstanding the rigorous demands of team, clinic, and personal use. NZ Mfg. also engineers StrechCordz and MediCordz resistance products. NZ Manufacturing, LLC • 800-886-6621 • Circle No. 509

Push and Pull The CL-96090 Titan Push/Pull Thruster features 2” x 4” steel tube construction with each Swing Arm mounted on two industrialgrade pillow block bearings. There are five Olympic plate holders and four position handles. This unit features heavy-duty recoil rubber stops and push/pull front and rear action. The size is 74”W x 53”D x 95”H, and the weight is 250 pounds. New York Barbells of Elmira, Inc. • 800-446-1833 Circle No. 510 TR AINING-CONDITIONING.COM

Advance Your Career Train like the Pros with the new PES. The NASM Essentials of Sports Performance Training course (NASM-PES) is designed for athletic trainers, chiropractors, physical therapists, coaches, and other sports professionals who want to train athletes at all levels, from the secondary education and university tier to professional and Olympiclevel athletes. Learn the essentials of a safe and effective integrated approach to sports performance training that’s proven to produce results. Con-Ed approved: NASM 1.9, ACE 1.8, NSC 1.6, BOC 27 CEUs. National Academy of Sports Medicine 800-460-6276 • Circle No. 512

Better than Ever Legend Fitness continues to refine its extensive product line, and several new aesthetic and functional improvements have been introduced to the Pro Series cages. Most notable is the rakish new arching top cross-member and pull-up bar that is also available as an option on non-Pro Series cages. New front bar catches have an updated design for more weightroom appeal, and they make your spotter’s life easier thanks to new walk-through bar storage. Legend Fitness • 866-7-LEGEND Circle No. 513

T&C November 2009



Not Your Average Med Ball

Elite Urethane Dumbbells are rubberencased and made of solid steel. They’re a low-maintenance product that offers superior quality and a comfortable ergonomic knurled grip that feels great and looks even better. The standard sizes and shape will fit all standard dumbbell racks and improve the look of your weightroom or facility. Power Systems, Inc. • 800-321-6975 Circle No. 514

The SPRI Xerball medicine ball is a unique and versatile total-body training tool that helps develop muscular strength, endurance, power, stability, and joint integrity. Colorcoded with a new easy-grip textured surface, the Xerball’s high rubber content allows for a better bounce while the ultra-thick walls add durability. The Xerball is a great tool for everything from general fitness to intense sports training. It is available in weights ranging from two to 30 pounds. SPRI Products 800-222-7774 • Circle No. 518

Get Back to Basics Speed, flexibility, leg drive, explosiveness, and mental toughness will be improved with the Bear Sled. The Bear is one of the most versatile, durable, and affordable pieces of equipment to develop strength and overall conditioning. It includes a hand-made harness that’s strong and comfortable to use. The Bear is a great bridge between the weightroom and the playing field. No bells, no whistles, no gimmicks—just good old-fashioned training. The Ram Sled Co. • 616-446-3100 Circle No. 515

Armed for Power Rogers Athletic’s Monster Arms feature an unrestricted range of motion to help athletes develop specific muscle groups. Monster Arms develop power and skill using free weights, with the added safety of pre-determined start and stop points and a positive-lock height adjustment. With Monster incline, decline, and horizontal arms in one Brute Rack station, you save significant floor space. Call Rogers Athletic for more information. Rogers Athletic Co. 800-457-5337 • Circle No. 516

A Versatile Piece The Samson Combo/Decline bench is one of the newest and most comprehensive utility benches on the market today. This revolutionary addition to Samson’s bench line gives your athletes the ability to perform a decline press by making a few simple adjustments. Perform the bench press, incline, military, decline, and even sit-ups all from the same bench. Outfit your weightroom with the best in quality and design from Samson Equipment. Samson Equipment • 800-472-6766 Circle No. 517 50

Reach the Next Level

T&C November 2009

Function Comes First efi Sports Medicine, maker of Total Gym, is a leader in body weight resistance training. Functional movement dynamics produce superior training results quickly, whether the goal is to return to normal function, change body composition, or improve athletic performance. Today, efi serves more than 14,000 rehab clinics, schools, hospitals, athletic training centers, and health clubs, and more than 3.5 million homes worldwide. Call the company or go online to learn more. efi Sports Medicine • 800-541-4900 Circle No. 519

The Lighter Side Muscle Milk Light 100 Calorie is a convenient way to get all the great taste and performance of genuine Muscle Milk with half the fat and significantly fewer calories. Muscle Milk Light delivers the same nutrition-rich, flavor-packed indulgence of genuine Muscle Milk, but with only 100 calories. Perfect as a snack, Muscle Milk Light is ready-to-drink and provides the same precise blend of premium proteins, complex carbohydrates, functional fats, vitamins, and minerals found in genuine Muscle Milk. It’s a smarter way to respond to snack cravings. CytoSport, Inc. 888-298-6629 • Circle No. 520

Band Leaders Virtually identical to latex bands, REP Bands® resistive exercise bands offer greater elastic response, higher resiliency, and faster recovery. Patented REP Bands are the only resistive exercise bands manufactured exclusively in the United States. Magister Corp. • 800-396-3130 Circle No. 521 TR AINING-CONDITIONING.COM

Reach the Next Level Cardio for Performance NASM’s Cardiorespiratory Training for Sports Performance course details how to perform basic cardiorespiratory assessments and design unique performanceenhancement cardiorespiratory training programs with the use of stage training. All programs explained in this course can be used to improve performance for both recreational and competitive athletes. The course also includes pre-designed cardiorespiratory program templates for seven different sports. Con-Ed approved: CEU’s: NASM 0.3, NSCA 0.3, ACE 0.3, BOC 5.0. National Academy of Sports Medicine • 800-460-6276 • Circle No. 522

Revolve to Evolve Athletes can intensify their workouts with the Airope. It has handles like a jump rope with soft PVC balls on the end of each rubber rope to create swing resistance. Perform traditional jump rope actions, incorporate it into sport-specific drills, or combine the Airope with other equipment. It is available in Original and Pro models. The Pro model has thicker rope for increased swing resistance. Power Systems, Inc. • 800-321-6975 Circle No. 523

A Ladder that Matters The SPRI Agility Ladder is a 15-foot ladder constructed with adjustable sections. Specifically designed for agility training, its large adjustable spaces reduce the risk of ankle strains and provide more foot-placement area than traditional agility ladders. It improves foot quickness, agility, coordination, and balance. The SPRI Agility Ladder can be stored easily in a small bag. It’s extremely portable and easy to use on the field. SPRI Products • 800-222-7774 Circle No. 524

Resistance You Wear The Strength Weighted Vest and Shorts are the perfect training tools to propel your workouts to the next level. They add resistance to your speed programs to increase explosiveness and muscle endurance, and they’re also extremely beneficial in push-up/pull-up programs and core training programs. The Strength Weighted Vest and Shorts feature perforated neoprene panels to provide breathability and TR AINING-CONDITIONING.COM

STRENGTH TR A INING & CARDIO a snug fit. Go online today to order yours. Strength Systems, Inc. • 504-818-1270 Circle No. 525

The Steel Difference Designed to make increasing weight an easier transition, First Place Elite kettlebells are made from a smooth steel shell (not iron) with a smooth-as-glass handle. These deluxe competition-style kettlebells are color-coded for easy identification. Order them in 12, 16, 20, or 24 kilogram weights in green, red, silver, and black. Find them online and in this year’s Perform Better catalog. Perform Better 800-556-7464 • Circle No. 526

More Intensity, Less Impact Used by 26 NFL teams, 20 NBA teams, 14 MLB teams, and counting, the Shuttle MVP helps you increase explosive power to your body’s engine while reducing the impact on your ankle, knee, hips, and spine. The patented Horizontal Rebounding Technology, PowerGlide, and padded jump plate give you a smooth, controlled training experience. Use sport-specific protocols with the MVP to increase functional power and muscle memory. Increase your athletes’ performance and prolong their athletic careers with the MVP. Contact the company to request a free DVD, “MVP Power,” with Juan Carlos Santana. Contemporary Design Co. • 800-334-5633 Circle No. 527

The Next Step With the success of the Keiser M3 Indoor Cycle and the creation of new programming for elliptical trainers, demand soon developed for a unique piece of Keiser cardiovascular equipment. The solution: the new Keiser M5 Strider, an elliptical machine designed to offer a new and effective group training option while still offering the same unique benefits that made the M3 a success. Group elliptical classes are already becoming increasingly popular, and with the new M5 striding program, these programs are a fun and effective fitness movement available to everyone. Keiser Corp. • 800-888-7009 Circle No. 528

T&C November 2009


STRENGTH TR A INING & CARDIO Almost Seamless PuzzleLock stands up to the punishment of fitness and workout areas and protects your existing floors and equipment from damage. This is the only product on the market with seams that virtually disappear when the tiles are installed. Installation is simple and quick, and if you need to change a tile, it can be done quickly and easily. PuzzleLock is ideal for use in weightrooms, exercise and cardio areas, home gyms, and performance training facilities. PuzzleLock is 3/8 inches (9.5 millimeters) thick and available in seven colors. It is warranted for five years. Infinity Flooring • 888-479-1017 Circle No. 529

Increase Body Awareness The STOTT PILATES® Athletic Conditioning DVD series was developed for high-performance athletes. The ideal complement to any training program, each DVD provides a challenging totalbody workout that will enhance strength, stamina, mobility, and coordination. Exercises emphasize core stability, unilateral movement, torso rotation, and weight transference while increasing focus and body awareness. The exercises are designed to retrain muscles that may have become unbalanced, and they can aid in injury prevention. STOTT PILATES® 800-910-0001 • Circle No. 530

Safety That Lasts UCS Strength and Speed’s Plyo-Safe G2 boxes provide a lightweight, safe, and sturdy option for your plyometric routines. An extra-large landing surface (30” x 36”) is covered in durable 21-ounce vinyl. The 100-percent foam core will not break down, delaminate, or soften over time. Handles allow for quick repositioning. Each box has three two-inch strips of Velcro™ to enable stacking and prevent slipping during use. UCS, Inc. 800-526-4856 • Circle No. 531

Power of One SoloStrength is the ultimate all-in-one body weight training system. By making simple adjustments to the bar, you can change the activity and resistance levels instantly. This product is great for pull-ups, rows, abdominal work, stretching, and more. For more information on 52

T&C November 2009

Reach the Next Level SoloStrength, visit Perform Better’s Web site or call for your free copy of the company’s 2009 catalog. Perform Better 800-556-7464 • Circle No. 532

Stands Up to Abuse Infinity Flooring is one of the few products available that can stand up to the constant abuse of heavy weights being dropped directly on the weightroom floor without denting, tearing, or splitting. In the most demanding applications, where other flooring products have failed, Infinity Flooring has performed year after year. Infinity Flooring is available in 15 standard colors and an unlimited number of custom colors. Custom logos are also available. Infinity Flooring contains 85 to 91 percent recycled content and comes with a six-year warranty. Infinity Flooring • 888-479-1017 Circle No. 533

A Total-Body Focus Improve athletic performance and reduce the risk of sports-related injuries by incorporating the STOTT PILATES® Split-Pedal Stability Chair into any athletic training program. This multi-function Pilates machine targets almost all muscle groups to build on the strength, power, and agility of the whole body. It enables athletes to condition both the core and periphery, and balance stability with mobility while improving focus, awareness, control, and coordination. STOTT PILATES® 800-910-0001 • Circle No. 534

Strength by Position Complete Conditioning for Football, by Michael Arthur and Bryan Bailey, includes 98 position-specific exercises and drills for the development of speed, agility, power, and endurance. Other topics covered include flexibility, dynamic warmup, assessment, nutrition, and recovery. There are sample workouts for offensive linemen, defensive linemen, linebackers, running backs, receivers, and defensive backs. NSCA • 800-815-6826 • Circle No. 535


Reach the Next Level Nature’s Protein Drink Research suggests that low-fat chocolate milk, with its unique mix of nutrients, is a naturally nutrient-rich protein drink that can help you refuel and rehydrate within the critical two-hour recovery window after exercise. Drinking low-fat chocolate milk after exercise not only provides the carbohydrates and protein to refuel and repair muscles, it also helps replenish fluids and electrolytes like calcium, magnesium, and potassium that are lost in sweat. Visit www. to find out more about the science behind nature’s protein drink. Milk Processor Education Program 202-737-0153 • Circle No. 536

Straightforward Training Science and Practice of Strength Training, second edition, by Vladimir M. Zatsiorsky and William J. Kraemer, expands on the principles and concepts needed for training athletes. Among Dr. Kraemer’s contributions are three new chapters targeting specific populations: women, young athletes, and seniors. This book addresses the

STRENGTH TR A INING & CARDIO complexity of strength training programs while providing straightforward approaches to take under specific circumstances, providing readers with the most current information in the science and practice of strength training. NSCA • 800-815-6826 Circle No. 537

Flex on the Go The Jump Stretch Door Harness makes it easier than ever to train with FlexBands® when you travel. This sturdy harness conveniently attaches over any door that can be closed to hold it in place. Position it on the top or side of the door and attach your bands (sold separately) to perform back extensions, standing benches, leg curls, and a host of other exercises. It’s also great for home use. The Door Harness adjusts easily, and an instructional video is available. Jump Stretch, Inc. • 800-344-3539 Circle No. 538

Exchange Coaching Ideas... Inform Parents... Introducing




Why Join • Communicate with other coaches to exchange ideas • Post valuable resources and team notices specifically for the parents • Present your ideas to coaches and parents through blogs and forums • Receive practical advice through articles related to your sport

Your Par tic ipation on the Site is Free! Join today and star t connecting with other coaches and your athletes’ parents!


Circle No. 137

T&C November 2009


Power R acks

Built to Succeed

Pro Series Half Cage

Wide Base Monster Rack

With only eight frame bolts, this is one of the most rigid cages on the market today. Advanced polymer contact surfaces and a large list of options make this a very serious rack.

The Wide Base Monster Rack features a specially designed non-slip diamond plate covering to protect the athlete’s feet. An extra-wide base increases versatility by allowing for stretching and rowing movements.

Special Features: The unit includes a bench docking system, 3” x 2” bar catches, Monster Hooks™ with extended-reach polymer contact surfaces, plyo band pegs and storage, chrome weight storage, and new walk-through bar storage. Legend Fitness • 866-753-4363 Circle No. 550

Special Features: This rack features 3” x 3” 11-gauge steel tube construction, selflocking jumbo steel pins and “J” hooks, a front deep knurled chinning bar and side-mount chinning bar, and white powder coating. There are 33 inches of space between the front and rear posts. New York Barbells • 800-446-1833 Circle No. 552

UCS X-20 Half Rack

Combo Power Rack

UCS X-20 Racks are the top of the line and designed to last forever. They are carefully designed to maximize workouts and are durable enough to withstand the demands of an entire team. Special Features: These racks come complete with weight storage units, bar holders, combo-grip pull-up bars, quickrelease single bar holders, and an 18-inchdeep spotter’s area. They’re available in eight- and nine-foot heights and 12 different frame color options. Perform Better 800-556-7464 • Circle No. 551

The Power Lift Combo Power Rack is a unique lifting rack providing two lifters with identical exercises. The inside of the rack is large enough to accommodate two spotters when two “Lever Action” benches are used in the rack. Special Features: Two pairs of safety spot bars, two pairs of “Rhino Hook” bar catches, weight storage, bumper plate storage, dual-grip chin-up bars, vertical bar storage, and a cross brace are standard. Power Lift 800-872-1543 • Circle No. 553

Power Racks Specifications Chin-Up Bar

Plate Storage

Adjustable Bench Available

Customizing Options



Height x Width x Depth Tubing Size

Hammer Strength

Heavy-Duty Power Rack

76.5" x 66" x 98"

3" x 3", 7 ga.

Logos & Team Colors


Power Rack

108" x 73" x 103"

4” x 2", 11 ga.

Logos & Team Colors

Legend Fitness

Pro Series Half Cage

103.25" x 64" x 58"

3" x 3", 11 ga.

Logos & Team Colors

New York Barbells

Wide Base Monster Rack

84" or 96" x 84" x 76"

3" x 3", 11 ga.

Perform Better

UCS X-20 Half Rack

96" or 108” x 75" x 48"

3" x 3", 7 ga.


Power Lift

Combo Power Rack

96" or 108" x 96" x 72"

4" x 3", 7 ga.

Logos & Team Colors

Power Systems

Pro-Series DoubleSided Half Cage

99" x 64" x 110"

3" x 3", 11 ga.

Team Colors

Rogers Athletic Co.

Brute Rack System™

114" x 98" x 84"

3/16" thick, 11 ga.

Samson Equipment Double Power Station

105" x 44" x 96"

3" x 3", 7 ga.

Logos & Team Colors


108" (height)

3" x 3", 7 ga.



X-60 Rack System

T&C November 2009


Built to Succeed Brute Rack System™ Rogers Athletic’s Brute Rack System™ is one of the most innovative, multi-purpose power racks on the market. With the Brute Rack System, your athletes will experience a closed-chain free weight training experience. Special Features: The Brute Rack System, combined with the revolutionary Monster Arms™ attachments, allows an unrestricted range of motion to help athletes develop specific muscle groups utilized in athletics. Rogers Athletic Co. 800-457-5337 • Circle No. 554

Double Power Station The Samson Double Power Station features an adjustable bench, a double-sided rack, and a tongue-and-groove oak platform with your logo. It simultaneously accommodates two lifters performing upper-body, lower-body, and Olympic movements. Samson custom builds to your needs. Special Features: This product features the industry’s thickest steel on all framework, an oak platform with a custom logo and basketball finish, a chin-up bar, an adjustable bench from 0 to 90 degrees, spotter bars, plate storage, and a lifetime warranty. Samson Equipment • 800-4 SAMSON Circle No. 555

Heavy-Duty Power Rack The rugged new Hammer Strength HeavyDuty Power Rack exemplifies what makes Hammer Strength one of the most trusted brands of strength equipment in the fitness industry. Hammer Strength HeavyDuty Power Racks are ideal for athletic fitness facilities looking to take strength training to the next level. Special Features: These racks come in eight- and nine-foot systems constructed of sturdy 3” x 3” seven-gauge steel tubing that’s pre-treated against rust for long-lasting durability. HD Power Rack systems also feature the Dock ‘N Lock bench-locking system to help properly align the bench in relation to the rack so exercisers can perform at their highest levels. Hammer Strength HD Power Racks are the answer for fitness facilities looking for high-performance equipment. Hammer Strength • 800-634-8637 Circle No. 556


Power R acks

Pro-Series Double-Sided Half Cage This is the perfect strength development package, and it maintains optimum floor space utilization for your weightroom or facility. Train your athletes at the greatest intensity and efficiency. Power Systems, Inc. • 800-321-6975 Circle No. 557

Power Rack Keiser Power Racks allow users to train at any speed, from controlled to explosive, for improved power development. Unlike standard racks, the company’s unique hybrid design combines pneumatic and free weight resistance, emphasizing not only strength but stability training as well. Special Features: Dual displays satisfy both the user and the athletic trainer. Foot pedal controls allow the user to adjust resistance in 1/10-pound increments. The unit has built-in bar and weight storage, and a secure locking system allows the addition of accessories for increased versatility. Keiser • 800-888-7009 Circle No. 558

X-60 Rack System Offering two workout areas, the X-60 system provides the versatility of the UCS X-20 with the safety, control, and adaptability of the X-40 system. Special Features: The unit has six 3” x 3” seven-gauge powder-coated uprights equipped with hook plates. This design offers two activity zones that will not interfere with one another. Standard features include a weight storage unit, one pair of internal safety spot arms, a bar holder, a combo grip pull-up bar, two pairs of quick-release single-bar holders, and an 18-inch-deep spotter’s area manufactured out of diamond plate steel and powdercoated wrinkle-black. Optional accessories include a dip attachment, a pull-up bar with rotating handles, technique scoops (pair), and a large rack band attachment (X-30 and X-40 style). UCS, Inc. 800-526-4856 • Circle No. 559

T&C November 2009


Director ies Circle Company No.

Advertisers Directory Page No.

Circle Company No.

Page No.

129. . . Amerashield. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41

126. . . New York Barbells of Elmira. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36

106. . . Austin Plastics & Supply. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

114. . . NSCA . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17

122. . . Biofreeze®/Performance Health. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30

107. . . OPTP. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9

105. . . California University of Pennsylvania . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

111. . . Perform Better . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15

101. . . Cho-Pat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

117. . . Power Lift . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23

137. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53

131. . . Power Systems. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42

133. . . efi Sports Medicine/Total Gym . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46

125. . . PRO Orthopedic Devices. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35

116. . . Egg Whites. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

118. . . Rogers Athletic . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24

121. . . Hammer Strength Clinics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28

119. . . Samson Equipment. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

138. . . Hibiclens/Hibistat. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . IBC

136. . . Save-A-Tooth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32

134. . . Infinity Flooring . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47

115. . . Shuttle Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18

112. . . Informed-Choice. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

128. . . SPRI Products. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39

123. . . Jump Stretch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59

124. . . STOTT PILATES®. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33

103. . . Keiser. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5

132. . . Strength Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45

100. . . Kneebourne Therapeutic. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . IFC

113. . . The PolarPool. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

102. . . Legend Fitness. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

130. . . The Ram Sled Company . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41

108. . . Magister Corporation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

109. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

110. . . Milk Processor Education Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12

104. . . TRX (Fitness Anywhere). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

139. . . Muscle Milk (CytoSport) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . BC

135. . . TurfCordz/NZ Mfg.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32

127. . . NASM . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38

120. . . UCS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27

Circle Company No.

Products Directory Page No.

Circle Company No.

Page No.

500. . . Austin Plastics & Supply. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48

562. . . OPTP (B.O.I.N.G.). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58

566. . . BiPro. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59

572. . . OPTP (SpiderTech tape). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60

561. . . Cho-Pat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58

526. . . Perform Better (First Place Elite kettlebells) . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51

570. . . Creative Health Products . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60

532. . . Perform Better (SoloStrength) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52

520. . . CytoSport (Muscle Milk Light 100 Calorie) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50

551. . . Perform Better (UCS X-20 Half Rack). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54

501. . . CytoSport (Muscle Milk ‘n Oats). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48

573. . . Performance Health (Biofreeze®) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60

519. . . efi Sports Medicine/Total Gym . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50

511. . . Performance Health (Thera-Band® FlexBar) . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

502. . . Egg Whites. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48

553. . . Power Lift (Combo Power Rack) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54

503. . . Fitness Anywhere . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48

508. . . Power Lift (Indoor Cycling Bike) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

556. . . Hammer Strength . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55

523. . . Power Systems (Airope). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51

533. . . Infinity Flooring (flooring). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52

514. . . Power Systems (Elite Urethane Dumbbells) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50

529. . . Infinity Flooring (PuzzleLock) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52

557. . . Power Systems (Pro-Series Double-Sided Half Cage) . . . . . . . . . . . . . . . . . . . . . . . . 55

504. . . Informed-Choice. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48

563. . . PRO Orthopedic (420 Tennis Elbow Unit) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58

505. . . Jump Stretch (Strong Fireout Station). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48

560. . . PRO Orthopedic (450 Shoulder Support). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58

538. . . Jump Stretch (Door Harness) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53

554. . . Rogers Athletic (Brute Rack System). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55

575. . . Kneebourne Therapeutic. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60

516. . . Rogers Athletic (Monster Arms). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50

528. . . Keiser (M5 Strider) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51

517. . . Samson (Combo/Decline bench) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50

558. . . Keiser (Power Racks) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55

555. . . Samson (Double Power Station) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55

513. . . Legend Fitness (Pro Series cages) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

574. . . Save-A-Tooth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60

550. . . Legend Fitness (Pro Series Half Cage). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54

527. . . Shuttle Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51

507. . . Life Fitness . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

524. . . SPRI Products (Agility Ladder). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51

506. . . Magister (Eggsercizer). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48

518. . . SPRI Products (Xerball). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50

521. . . Magister (REP Bands). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50

525. . . Strength Systems . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51

536. . . Milk Processor Education Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53

530. . . STOTT PILATES (DVD series) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52

571. . . Molnlycke Health Care (Hibiclens) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60

534. . . STOTT PILATES (Split-Pedal Stability Chair) . . . . . . . . . . . . . . . . . . . . . . . . . . . 52

522. . . NASM (Cardiorespiratory Training). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51

515. . . The Ram Sled Company . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50

512. . . NASM (NASM-PES) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

567. . . Thera-Band Trusted Progression. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59

510. . . New York Barbells (CL-96090 Thruster) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

509. . . TurfCordz/NZ Mfg. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49

552. . . New York Barbells (Wide Base Monster Rack) . . . . . . . . . . . . . . . . . . . . . . . . . . . 54

531. . . UCS (Plyo-Safe G2 boxes). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52

535. . . NSCA (Complete Conditioning for Football) . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52

559. . . UCS (Rack). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55

537. . . NSCA (Science and Practice of Strength Training). . . . . . . . . . . . . . . . . . . . . . . . . . . . 53


T&C November 2009


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Customers Praise the Quality and Value

“On the recommendation of a friend, I contacted Legend Fitness. I was hesitant at first because the prices were lower than expected, but I soon realized that Legend made extremely durable and quality equipment. When I accepted the Browns head job in 2007, I was given an unlimited budget and once again purchased Legend equipment. To this day, we’ve never had to replace or repair any of the equipment I purchased in 2007, and I deal with very strong and aggressive 300-plus-pound athletes on a daily basis.” —Tom Myslinski, MS, CSCS, Strength & Conditioning Coach, Cleveland Browns “The equipment is great, but one of the strongest selling points to me has been the customer service. At my last school, an equipment order with another company came with terrible service, which is why I refused to buy from them again. Because of the strength of Legend’s equipment and the great service whenever I need to order more equipment, Legend will be at the top of my list.” —Garrett Keith, CSCS, Westminster Christian Academy “Any time you’re dealing with professional athletes—guys who earn a living with their bodies—you must provide the very best equipment to help them achieve their goals. That’s why we partnered with Legend Fitness. Their weight equipment is perfect for our guys, and they are willing to adapt it for the size and weight of our elite athletes. Legend’s sales reps and manufacturing guys have overseen all the equipment installation and functionality to make sure the pieces perform movements exactly like we need them to.” —Chip Smith, Founder, Competitive Edge Sports, Trainer of NFL Pro Bowlers

Legend Fitness 140 Richardson Way Maynardville, TN 37807 866-753-4363 Fax: 865-992-7669 TR AINING-CONDITIONING.COM



“More Comfortable and Effective than Ice” “While my practice does not rely heavily on modalities, there is one that I use on a daily basis—Biofreeze. It works on a wide variety of patients and conditions, and even our own published research has shown it to be more comfortable and effective than ice for reducing acute neck pain. Patients find it comfortable and long-lasting, and they readily buy it.” —Barton N. Bishop, PT, DPT, SCS, CKTP, CSCS, Chief Clinical Officer, Sport & Spine Rehab, MD “I use Biofreeze for the vast majority of musculoskeletal problems our practice treats. We know it works for all patients, from Olympic athletes to weekend warriors, when the goal is to reduce or eliminate pain and promote optimal function. Biofreeze has tremendous clinical and professional benefits, and it basically sells itself, which provides a steady additional revenue stream.” —Jay Greenstein, DC, CCSP, Chief Executive Officer, Sport & Spine Rehab and Sport & Spine Athletics, MD “When I was introduced to Biofreeze, I was involved with the ACA Sports Council. Our board, our members, and I began using Biofreeze on the athletes we treated. Because of the effectiveness of the product, these athletes swamped us with requests to use Biofreeze at competitions and during training. Biofreeze is easy to transport, reasonably priced, and extremely effective for everyone, not just athletes.” —Thomas E. Hyde, DC, DACBSP, CKTP, FCCS (C) Hon, Instructor, Graston Technique® and Co-Author/Editor of Conservative Management of Sports Injuries

Performance Health 2230 Boyd Rd. Export, PA 15632 800-321-2135 Fax: 724-733-4266

Are You Monitoring Your Athletes’ Stress Load? “As a strength and conditioning professional, I understand the time and effort put into designing programs to develop strength, power, speed, and endurance in my players. However, I have come to realize that all the time and effort devoted to managing the players’ stress during our workouts is only a small fraction when compared to the training and game stress that their sport imposes. “The Polar Team System allows me to measure the stress incurred by the players during their practices and games and make the appropriate adjustments with my programming. It also has been an invaluable tool in communicating to the coaches the difficulty of their practice sessions and has allowed us to train our players optimally for game-day readiness.” —Chris West, MS, ATC, CSCS, Associate Head Coach for Strength and Conditioning, University of Connecticut

Polar Electro, Inc. 1111 Marcus Ave., Ste. M-15 Lake Success, NY 11042 800-290-6330 Fax: 516-364-5454 T&C November 2009


Arm & Shoulder

Strength and Stability

Heat and Relief The 450 Shoulder Support is a universalfit product simply designed to increase therapeutic heat at the shoulder area, providing symptomatic relief for strains, bursitis, arthritis, and tendonitis. The wrap is easy to slide on and adjust, and it fits the right or left shoulder. PRO Orthopedic Devices, Inc. • 800-523-5611 Circle No. 560

Dynamic Pressure Cho-Pat’s Bicep/Triceps Cuff affords protection from overuse injuries for individuals performing repetitive lifting in activities such as weight training. The patent-pending device applies dynamic circumference pressure to the upper and lower portions of the bicep and triceps muscles, particularly at the tendon attachments. This action spreads out the stress and direct pull on the muscle attachments, which helps reduce the likelihood of bicipital and tricipital tendonitis or tendonosis. Cho-Pat 800-221-1601 • Circle No. 561

UNITED STATES POSTAL SERVICE Statement of Ownership, Management, and Circulation (Required by 39 U.S.C. 3685) 1. 2. 3. 4. 5. 6. 7.

Publication Title: Training & Conditioning Publication Number: 1058-3548 Filing Date: September 1, 2009 Issue Frequency: Monthly except January, May, & July No. of Issues Published Annually: 9 Annual Subscription Price: $30.00 Complete Mailing Address of Known Office of Publication: 31 Dutch Mill Rd. Ithaca, NY 14850-1014 Contact Person: David Dubin, Telephone: 607-257-6970 x 12 8. Complete Mailing Address of Headquarters or General Business Office of Publisher: 31 Dutch Mill Rd. Ithaca, NY 14850-1014 9. Full Names and Complete Mailing Address of Publisher, Editor, and Managing Editor: Publisher: Mark A. Goldberg 31 Dutch Mill Rd., Ithaca, NY 14850-1014 Editor: Eleanor Frankel 31 Dutch Mill Rd., Ithaca, NY 14850-1014 Managing Editor: Greg Scholand 31 Dutch Mill Rd., Ithaca, NY 14850-1014 10. Owners: Mark A. Goldberg 31 Dutch Mill Rd. Ithaca, NY 14850-1014 MAG, Inc. 31 Dutch Mill Rd. Ithaca, NY 14850-1014 11. Known Bondholders, Mortgagees, and Other Security Holders Owning or Holding 1 Percent or More of Total Amount of Bonds, Mortgages, or Other Securities: None 12. Tax Status: Has not changed during preceding 12 months. 13. Publication: Training & Conditioning 14. Issue Date for Circulation Data: July/August 2009 vol. 19.5 (August 5, 2009)


T&C November 2009

Three Kinds of Resistance

The B.O.I.N.G. (Body Oscillation Integrates Neuromuscular Gain) is an inexpensive oscillating exercise device that provides a combination of isotonic, isometric, and plyometric resistance for the upper extremities. The B.O.I.N.G. can be oscillated by employing muscular contraction of the wrist, elbow, shoulder joint/girdle, trunk, and lower extremities individually or in any combination. For more information on this product or to request a catalog, contact OPTP today. OPTP • 800-367-7393 • Circle No. 562

Elbow Assistance

The 420 Tennis Elbow Unit offers a practical approach to relieving tennis elbow pain. The 1/8-inch-thick neoprene band provides heat to the upper forearm while an orthopedic felt pad applies pressure over the tendon insertion point. A new space-aged elastic band wraps around the neoprene, providing extra pressure to the pad and comfortable support to the forearm. The hook-and-loop fastener allows for comfortable adjustment and personalized fit. PRO Orthopedic Devices, Inc. • 800-523-5611 Circle No. 563 15. Extent and Nature of Circulation: Qualified Competitive Athletics Professionals a. Total Number of Copies (Net Press Run) b. Legitimate Paid and/or Requested Distribution (1) Outside County Paid/Requested Mail Subscriptions Stated on PS Form 3541 (2) In-County Paid/Requested Mail Subscriptions Stated on PS Form 3541 (3) Sales Through Dealers and Carriers, Street Vendors, Counter Sales, and Other Paid or Requested Distribution Outside USPS (4) Requested Copies Distributed by Other Mail Classes Through the USPS c. Total Paid and/or Requested Circulation (Sum of 15b (1), (2), (3), and (4)) d. Nonrequested Distribution (1) Outside County Nonrequested Copies Stated on PS Form 3541 (2) In-County Nonrequested Copies Stated on PS Form 3541 (3) Nonrequested Copies Distributed Through the USPS by Other Classes of Mail (4) Nonrequested Copies Distributed Outside the Mail e. Total Nonrequested Distribution (Sum of 15d (1), (2), and (3)) f. Total Distribution (Sum of 15c and 15e) g. Copies not Distributed h. Total (Sum of 15f and g) i. Percent Paid and/or Requested Circulation (15c divided by 15f times 100)

Average no. copies No. copies of single issue published each issue during preceding 12 months nearest to filing date 33,336 31,821 20,600


















9,240 31,300 2,036 33,336

8,755 30,990 831 31,821



16. Publication of Statement of Ownership is required and will be printed in the October 2009 (vol.19.7) issue of this publication (10/1/09). 17. Signature and Title of Editor, Publisher, Business Manager, or Owner:

Mark Goldberg, Publisher

Date: 9/1/09

I certify that all information furnished on this form is true and complete. I understand that anyone who furnishes false or misleading information on this form or who omits material or information requested on the form may be subject to criminal sanctions (including fines and imprisonment) and/or civil sanctions (including civil penalties).


New ProductS

BiPro Unique features: • 100-percent natural with no fats, carbs, sugars, or lactose • Unflavored • Gluten-free • 20 grams of protein per serving

Thera-Band® Stability Disc

Benefits for the user: • Add to smoothies, chocolate milk, or other foods without altering the taste • Soluble, easy-to-digest protein is quickly absorbed into the body to start rebuilding and repairing lean muscle tissue BiPro 877-692-4776 Circle No. 566

Unique features: • Packaged for practitioner resale • Complete with a comprehensive exercise poster • 13-inch disc is the most challenging balance product in the Thera-Band soft stability products category Benefits for the user: • Versatile design supports a wide range of exercises • Can be integrated with other resistance and balance products Thera-Band® Trusted Progression 800-321-2135 Circle No. 567

Ever wonder where the pro teams get those GIANT rubber bands they use for stretching?

Look no further! Jump Stretch has been supplying the large continuous-loop FlexBands® to high school, college, and pro teams since 1980. We have a total of seven sizes, but most teams use either the Light or Average bands for stretching. For more information, visit our website at or call 1-800-344-3539.

Jump Stretch, Inc.

1230 N. Meridian Rd. Youngstown, OH 44509 1-800-344-3539 Fax: 1-330-793-8719 TR AINING-CONDITIONING.COM jumpstretch62v0v3.indd 1

Circle No. 123

T&C November 2009 1/3/07 1:39:01 PM


testimoni al

More Products

Great Ideas, Great Value

Monitor Everything Since 1976, Creative Health Products has been a leading discount supplier of rehabilitation, fitness, exercise, and athletic equipment, as well as health, medical, and fitness testing and measuring products, all available at reduced prices. Creative Health Products offers heart rate monitors; blood pressure testers; pulse oximeters; body fat calipers; scales; strength testers; flexibility testers; stethoscopes; pedometers; exercise bikes; ergometers; stopwatches; fitness books and software; exercise bands; step benches; hand and finger exercisers; heating pads; and more. Creative Health Products, Inc. • 800-742-4478 • Circle No. 570

An Ounce of Prevention

“No Other Manufacturer Comes Close” “Working with some of the top motor sports athletes in the world requires attention to detail and unparalleled innovation. PitFit Training specifically sought out SPRI because of their incredible array of training products and the quality that goes into everything they do. We are huge fans of the new braided tubes, which we use to work on everything from pit crew core strength to upper-body strength for drivers. No other manufacturer comes close to the durability and quality of SPRI’s stability balls, and we perform massive amounts of exercise with our athletes on these.” “We can choose any company we want for our drivers and pit crews in Indycar, NASCAR, NHRA, and many other racing series. When we designed the fitness center for Kasey Kahne’s state-of-the-art race shop in Mooresville, NC, we chose SPRI. When you train with the best, you make sure they have the best. That’s why we choose SPRI.” —Jim Leo, CSCS, President, PitFit Training, Inc.

Help protect your athletes by making Hibiclens® part of your practice. Washing with Hibiclens before contact with contaminated skin, surfaces, or equipment may be one of the most important prevention steps you can take for your athletes. Hibiclens provides a barrier of protection on the cleansed areas to protect skin that may come into contact with MRSA bacteria during athletic activity. Molnlycke Health Care • 800-843-8497 • Circle No. 571

Engineered for Performance SpiderTech tape was developed to facilitate a functional medicine approach to pain modulation and myofascial dysfunction. This exclusively engineered kinesiology taping application provides an effective, easy-to-use treatment option to enhance performance by helping reduce swelling and pain while also preventing future injury. SpiderTech tape naturally integrates with the body’s sensory system, promoting positive physiotherapeutic results. OPTP 800-367-7393 • Circle No. 572

Spray On Relief Biofreeze pain-relieving spray, the number-one clinically used and recommended topical analgesic, can be used as an effective adjunct to the Kinesio Taping Method. After applying the tape, the practitioner simply sprays the taped area. Because the tape is porous, the athlete receives all the pain-relieving benefits of Biofreeze. In addition, Biofreeze allows greater freedom of movement to increase joint range of motion. Performance Health 800-321-2135 • Circle No. 573

Because Time Matters Without proper care, a knocked-out tooth begins to die in 15 minutes. The Save-A-Tooth® emergency tooth preserving system utilizes Hank’s Balanced Salt Solution (HBSS) to not only preserve, but also reconstitute many of the degenerated cells. The patented basket and net container are designed to protect tooth root cells. This is the only system that keeps tooth cells alive for up to 24 hours. Save-A-Tooth® • 888-788-6684 • Circle No. 574

Non-Operative Knee Treatment SPRI Products 1769 Northwind Blvd. Libertyville, IL 60048 800-222-7774 Fax: 303-648-5418 60

T&C November 2009

The Elite Seat by Kneebourne Therapeutic is a portable knee-extension device designed for the non-operative treatment of degenerative knee conditions. By evenly distributing force across the leg, the Elite Seat provides effective full-knee hyperextension and reduces pain in bent knees caused by any of these conditions: acute ACL injury; inadequate post-operative rehabilitation after ACL reconstruction; total-knee arthroplasty; arthrofibrosis; deconditioned knee with a flexion contracture; and arthritis. Kneebourne Therapeutic • 866-756-3706 • Circle No. 575 TR AINING-CONDITIONING.COM


T&C November 2009 Volume XIX, No. 8

Training & Conditioning is pleased to provide NATA and NSCA members with the

opportunity to earn continuing education units through reading issues of the magazine. The following quiz is based on articles that appear in this issue of Training & Conditioning. By satisfactorily completing the quiz, readers can earn 2.0 BOC Athletic Training and 0.2 NSCA (two hours) continuing education units.


icke You c a and g n now tak r & E a et yo e our ur C CEU q sier! uizze Click EU results s on www o a .train n “CEUs & C nd credit in line... s ourse ing-c s” at: tantly. ondi tio ning


Instructions: Go to and click on “CEUs & Courses” to take the quiz online. You may also mail your quiz to us: Fill in the circle on the answer form (on page 63) that represents the best answer for each of the questions below. Complete the form at the bottom of page 63, include a $25 payment to MAG, Inc., and mail it to the following address: MAG, Inc., ATTN: T&C 19.8 Quiz, 31 Dutch Mill Road, Ithaca, NY 14850. Readers who correctly answer 70 percent of the questions will be notified of their earned credit by mail within 30 days. Bulletin Board (pages 5-6)

Over Easy (pages 13-18)

1. When osteochondral scaffolds are used to repair damaged tissue, a small object inserted into bone or cartilage is impregnated by: a) Red blood cells b) Lymph c) Stem cells d) Bone marrow

6. According to the author, the three essential components of every meal for athletes are: a) Complex sugars, complex carbohydrates, and lean meat b) Quality protein, fiber, and complex carbohydrates c) Monounsaturated fat, complex carbohydrates, and amino acids d) Simple carbohydrates, complex carbohydrates, and lean protein

Objective: Learn about recent research, current issues, and news items of interest to athletic trainers and other sports medicine professionals.

2. Researchers suspect that the nitrate in beetroot juice turns into ______ in the body. a) Platelet-rich plasma b) Nitric oxide c) Water d) Uric acid 3. In the trial of Kentucky football coach Jason Stinson, the University of Connecticut’s Doug Casa testified that the deceased player might have lived if he had been: a) Sent to the emergency room b) Immersed in an ice bath after collapsing c) Hooked up to an IV before practice d) Tested for sickle cell trait 4. In Stinson’s trial, defense witnesses noted that the deceased player had been using ______ and Adderall, which may have predisposed him to heat illness risk. a) Steroids b) NSAIDs c) Energy drinks d) Creatine 5. Researchers from a study at Oklahoma State University recommend that athletes sanitize their mouthguards ______ with an antimicrobial solution. a) Daily b) Weekly c) Every two weeks d) Monthly

Continued on page 62—with answer sheet on page 63...

Or take this quiz online and get instant results: click on CEUs & Courses


Objective: Learn how to educate athletes on preparing simple, healthy meals that can meet all their nutrient and energy requirements.

7. Sports dietitians call it ______ when athletes don’t eat enough during the day and then have one large meal at night. a) Protein delay b) Back-loading c) Carbo-loading d) Neutral fueling 8. The author says that many athletes’ biggest food-related mistake is skipping: a) Breakfast b) Beverages with meals c) Late-night snacks d) Dinner 9. At dinnertime, athletes looking to lose weight can fill up on high-fiber, low-calorie: a) Red meat b) Dairy products c) Nuts and seeds d) Fruits and vegetables 10. As a general rule, the author says roughly ______ percent of an optimal dinner plate should consist of higher-fiber carbohydrates, grains, and starchy vegetables. a) 10 b) 25 c) 35 d) 50 11. When checking nutrition labels, athletes should avoid foods containing ______ whenever possible. a) Monounsaturated fats b) Trans fats c) Polyunsaturated fats d) Saturated fats

T&C November 2009


CEU QUIZ Strong Views (pages 20-27)

Objective: Get the perspective of leading college strength coaches regarding the state of their profession, how they develop their athletes, and where elite strength training is headed.

12. In Jeff Madden’s program, they use core temperature pills to monitor athletes who have: a) Anemia b) Compromised immune function c) Sickle cell trait d) Low blood pressure 13. In Josh Stoner’s program, athletes’ body composition is measured using: a) Underwater testing b) Height and weight calculations c) Dual energy x-ray absorptiometry d) Muscle biopsies 14. In Heather Mason’s program, they use ______ before and after workouts to promote muscle recovery. a) Static stretching b) Vibration platform work c) Dynamic flexibility training d) Squats and lunges 15. Michael Doscher says that a key to gaining the trust of sport coaches is: a) Being confident in your program b) Letting athletes customize their own workouts c) Using diagrams to outline your training approach d) Focusing on injury prevention

The Toughest Opponent (pages 31-35)

Objective: Follow the story of former University of Tennessee basketball player Chris Lofton, who battled testicular cancer during his college career.

16. Chris Lofton’s NCAA drug test revealed evidence of: a) Human chorionic gonadotropin b) Elevated serotonin levels c) Corticotropin d) Tetraiodothyronine 17. Analysis after surgery determined that Lofton had: a) Stage one non-seminoma b) Stage two non-seminoma c) Stage three seminoma d) Stage one seminoma 18. For testicular cancer, a stage one diagnosis means the cancer is: a) In an advanced state b) Limited to the testicle c) Beginning to spread elsewhere in the body d) Responsive to chemotherapy


T&C November 2009

19. As part of his treatment, Lofton underwent radiation therapy ______ days a week for four weeks. a) Two b) Three c) Four d) Five 20. When Lofton returned to basketball, one lingering effect of the radiation was that he ______ more slowly after workouts. a) Recovered b) Cooled down c) Breathed d) Regained a resting heart rate

Hands-On High Schools (pages 37-41)

Objective: Understand how high school athletic trainers can provide a valuable learning experience for students through an athletic training aide program.

21. At Myrtle Beach High School, Jim Berry caps the size of his athletic training aide program at ______ students. a) 10 b) 12 c) 16 d) 20 22. According to Kentucky High School Athletic Association rules, student aides are considered to be: a) Student teachers b) Support personnel c) Assistant coaches d) Student-athletes

Two for One (pages 43-47)

Objective: Learn how Villanova University’s strength and conditioning staff works with an athlete who plays both football and baseball.

23. According to the author, the first step in planning an effective conditioning regimen for a multi-sport athlete is to: a) Perform baseline testing b) Decide which sport is the top priority c) Perform a needs analysis d) Evaluate the athlete’s nutritional habits 24. Two-sport athlete Matt Szczur’s weekly summer schedule involves two days of running and one day each of: a) Lifting and squatting b) Unilateral and bilateral strength work c) Agility and speed work d) Flexibility and coordination work 25. At Villanova, voluntary lifting sessions during preseason football camp typically last: a) 15 minutes b) 30 minutes c) 45 minutes d) 60 minutes


CEU QUIZ Answer Form Instructions: Go to and click on “CEUs & Courses” to take the quiz online. You may also mail your quiz to us: Fill in the circle on the answer form below that represents your selection of the best answer for each question. Complete the form at the bottom of this page, include a $25 payment to MAG, Inc., and mail it to the following address: MAG, Inc., ATTN: T&C 19.8 Quiz, 31 Dutch Mill Road, Ithaca, NY 14850. Readers who correctly answer 70 percent of the questions will receive 2.0 BOC Athletic Training and 0.2 NSCA (two hours) CEU’s, and will be notified of their earned credit by mail within 30 days. Questions? Problems? E-mail:





Bulletin Board

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Strong Views

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Two For One

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T&C November 2009


Next Stop: Web Site Our editorial continues on Here’s a sampling of what’s posted right now:

AP Photo/Ed Reinke

Web Exclusives

University of Florida quarterback Tim Tebow lies flat on the turf after being sacked during the second half of a game against the University of Kentucky on Sept. 26. The return-to-play discussion following Tebow’s concussion triggered a vigorous debate.

Inside Concussion Headlines When University of Florida quarterback Tim Tebow was diagnosed with a concussion after being knocked out during a game in late September, head injuries were again a source of much conversation in the sports medicine community. T&C tackles the latest head injury buzz with coverage of two recent studies of interest, plus details on what some groups are doing to raise concussion safety awareness.

More Blogs Speed Development in Baseball

Tackling Swine Flu

With high school and college baseball players around the country engaged in off-season strength and conditioning work, now is a good time to evaluate speed training methods. Todd Brown, CCS, recommends taking a scientific approach to examining the sport’s speed and agility requirements. Check out his training tips.

H1N1 influenza, also known as swine flu, has taken the nation by storm. College and high school students face increased risk for the flu thanks to close quarters and increased interaction. Student-athletes are even more susceptible for those very reasons, so T&C presents a look at how different athletic programs are handling the swine flu situation.

One way to avoid Swine Flu is to keep a safe distance from others.

Right! Hibiclens and Hibistat offer a better plan. ®








1 Erin M. Sorrell, Hongquan Wan, Yonas Araya, Haichen Song, and Daniel R. Perez, “Minimal molecular constraints for respiratory droplet transmission of an avian–human H9N2 influenza A virus.” Last accessed July 10, 2009. 2“Novel H1N1 Flu Situation Update.” flu/update.htm. Last accessed July 10, 2009. 3Independent lab test time-kill for Swine Flu virus (H1N1 Virus strain A/Swine/Iowa/15/30). 4Study #030917-150. The Mölnlycke Health Care, Hibiclens®, Biogel®, and BARRIER® names and logos are registered globally to one or more of the Mölnlycke Health Care Group of Companies. Distributed by Mölnlycke Health Care US, LLC, Norcross, Georgia 30092. ©2009 Mölnlycke Health Care AB. All rights reserved. 1.800.843.8497

Circle No. 138

Circle No. 139

Training & Conditioning 19.8  

November 2009

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