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Monday, October 10, 2011

Washington D.C. Area Sports Update 10/10/2011

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Bethesda No. 1 ranked summer team




Big Train Rides Wave To National No. 1 Rank



Bethesda Big Train manager Sal Colangelo is fully aware that the Cal Ripken League is not in the same ball park as the Cape Cod League, in terms of national prestige and reputation. With more than 125 years of history to draw on and a documented track record of producing volumes of elite-level draft picks, the Cape simply dwarfs the seven-year old Ripken League in tradition, and as a talent source.



But Colangelo firmly believes that his 2011 Big Train team, which handily won its third straight Cal Ripken League title, was so special that it not only could have competed on an equal footing with Cape Cod League teams this summer, but might have even challenged the top teams in that league.



“We had a bunch of kids this summer that really knew how to play and our pitching staff was so good that I believe it was Cape Cod quality,” Colangelo said. “I would be surprised if our club couldn’t have won 25 games this year if we had played in the Cape Cod League.



“This was a very special team, definitely the best one we’ve had in the last three years. Pitching was the separator.”



Even if it won’t get the chance to take on the Cape, the Big Train handily took care of its competition in the Cal Ripken League, finishing first with a league-record 33 wins, and closing out its season in style by capturing the league title with three straight playoff wins. Overall, the Big Train went 36-9 on the season.



On the strength of its wire-to-wire domination of the Cal Ripken League, the Big Train’s success enabled it to finish the 2011 season atop Perfect Game CrossChecker’s weekly ranking of the nation’s top summer league clubs. In the process, it secured an unofficial national summer-league championship for the Maryland-based franchise.



The Big Train concluded its summer schedule in late July, long before most other leagues concluded play, and simply ascended to the No. 1 position when all the other contenders faltered down the stretch.



The Coastal Plain League’s Edenton Steamers (49-14) and Cape Cod League’s Hyannis Harbor Hawks (30-17) had traded the No. 1 spot all season long with impressive regular-season ledgers, but both teams bit the dust in their league playoffs, opening the door for Bethesda.



Edenton, which had been ranked No. 1 for five straight weeks, needed to win just one of two games on the final night of the CPL playoffs to secure a final No. 1 ranking, but fell twice, 4-2 and 2-0, to sixth-seeded Gastonia in a major upset.



Hyannis would also have been in line for a No. 1 final ranking, but it failed to even make it out of the first round of the Cape playoffs.



In the final ranking of the nation’s top 50 summer clubs, Edenton finished at No. 7 and Hyannis at No. 8.



In the end result, Bethesda had to withstand stiff challenges from the California Collegiate League’s co-champion Santa Barbara Foresters (44-13), which finished No. 2, and the No. 3-ranked Harwich Mariners (30-20), the Cape League playoff champion.



Santa Barbara was proclaimed the unofficial 2008 national champion after winning that year’s National Baseball Congress World Series, and nearly achieved the feat again after easily winning the 2011 NBC World Series. The Prospect League champion Quincy Gems (40-18), New England Collegiate League champion Keene Swamp Bats (34-16) and West Coast League champion Corvallis Knights (44-18) were also in the running for the top spot.



None of those clubs, however, put together a season to remember quite to match Bethesda’s.



“Half of our kids probably should have played in the Cape this summer,” Colangelo said, “and the best part of it all is our kids got the experience of a lifetime by playing here. They all bought in to what we were trying to achieve as a team, and I told them all at the end, ‘what you accomplished was very, very special.’



With almost no head-to-head meetings among the nation’s 30-some summer leagues, teams in the running for No. 1 are ultimately measured by various established criteria such as overall record, league dominance (in both regular season and playoffs), number of bona-fide professional prospects and the overall strength of the league. No teams with sub-.500 records are considered.



With the exception of one local player, every player on the Bethesda roster came from a major Division I college program, with almost half coming from California.



“Our recruiting network extends to all areas of the country,” said Colanglo, the longest tenured coach in the Cal Ripken League. “With the success we’ve had, we’ve started to get a lot of name recognition among college coaches, and they’ve started sending their better players to us.”



Big Train third baseman Adam Barry wasn’t drafted in June as a red-shirt sophomore out of Cal State Northridge, but was named the league’s most valuable player after setting league records with a .414 batting average, 67 hits and 43 RBIs. Though he homered just once on the summer, the 6-foot-2, 225-pound Barry roped a league-best 14 doubles and enjoyed his greatest success as he continues his transition to baseball after playing two years of football at Wyoming in 2008-09. In the process, he may have taken big strides in improving his standing for the 2012 draft.



Barry aside, Bethesda’s best prospect was unquestionably catcher Hunter Renfroe, a freshman from Mississippi State and projected first-round draft pick in 2013. He excelled on both sides of the ball, leading the Cal Ripken League with eight homers while showcasing extraordinary arm strength behind the plate. The powerfully-built Renfroe flashed a 1.7 pop time during the league’s Scout Day and also reached 98-99 mph in limited pitching action.



“Time will tell whether he’ll be a pitcher or catcher,” said Colangelo, “but he was by far the best prospect in this league this summer. He has the best raw power and arm strength I’ve ever seen from a player in this league, and if he continues to hit and hit with power, he’ll be a catcher at the next level. If he struggles at the plate, he’ll most likely become a pitcher.”



Mississippi State coaches wanted to see Renfroe get a steady diet of at-bats this summer so he could learn to hit breaking balls with more authority, and also focus on his receiving and blocking skills. He excelled at the plate with five of his eight homers, including several tape-measure shots, coming on breaking balls.



Renfroe worked in only one game on the mound for the Big Train, earning a save in his only appearance, but easily had the best arm strength of any pitcher on the Bethesda staff. He also flashed a quality slider. But on a deep and talented staff, Renfroe’s arm was considered expendable.



Staff ace Matt Bowman (Princeton) went 5-2, 0.82 with six walks in 51 innings, and was selected the league’s outstanding pitcher. Righthander Mike Aldrete (San Jose State), who also played shortstop for the Big Train when not pitching, was the team’s primary closer and didn’t allow a run all season while saving five games. His fastball reached 94 mph.



Aldrete, son of the former major leaguer, was named MVP of the league’s four-team championship series after hitting a game-winning two-run homer to win Game Two and saving the deciding contest. As a team, the Big Train posted a 2.41 ERA.



The Cal Ripken League, with nine teams based in and around the metropolitan areas of Washington, D.C., and Baltimore, has made significant strides in its seven years of existence, and it has been the two-team tandem of the Big Train and Youse’s Maryland Orioles that have dominated the league pretty much from the start.



The Big Train joined the league as an original franchise in 2006 after leaving the since-disbanded Clark Griffith League, while the Orioles, who have been in existence since 1952 under various names and sponsorships, came on board the same season after dominating the annual All-American Amateur Baseball Association World Series in Johnstown, Pa., through the years. That team is named in honor of the late Walter Youse, a long-time area scout who coached the team from 1957 until his death in 2005.



Despite finishing well behind the Big Train in the Cal Ripken League standings this summer, the Orioles recently waltzed through the 16-team AAABA World Series for its 28th title at that event.



Combining the success enjoyed this season by both the Big Train and Orioles, it’s been a break-out season, of sorts, for the Cal Ripken League—maybe not quite noteworthy enough to put the league on a par with the more-established Cape Cod League, but enough to enable it to continue its steady climb up the hierarchy of the nation’s top summer leagues.

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FAIRMONT STATE POUNDS BOWIE STATE 49-20







(FAIRMONT, W.Va. – October 6, 2011) Fairmont State University jumped out to a 29 point halftime lead and cruised to a 49-20 non-conference victory over Bowie State University. The 49 points were the most given up by a Bowie State team since a 41-7 setback at Newberry in 2007.





“Tonight we just got beat by a better team and were bitten a little by the injury bug”, said a somber BSU head coach Damon Wilson. “We lost five starters on defense and we had some guys playing that hadn’t played all year … Fairmont State was 4-1 (now 5-1) for a reason.”





Bowie State (3-3) drew first blood at the 5:59 mark of the opening quarter when Senior Andre Johnson flipped a five-yard pass to redshirt Keith Brown for six Bulldogs points. The extra point was blocked by FSU’s Devin Johnson.





Fairmont State (5-1) responded on its next possession when Logan Moore connected on a 33-yard touchdown pass to Mark Sampson, capping off a 5-play, 62 yard drive. Frank Keenan added the extra point to give the Fighting Falcons a 7-6 lead.





Moore threw his second touchdown pass of the first half, this time connecting on a 45- yard bomb to Matt Wilmer. Keenan’s extra point increased the Fairmont State lead to 14-6 with 10:05 left in the first half.





After a four and out by Bowie State, Fairmont State’s Daniel Monroe scampered 25-yards for six more, pushing the Fighting Falcons lead to 21-6.





Following the kickoff, Bowie State gave away six more points via a fumble and illegal batting penalty against the Bulldogs, resulting in another touchdown for Fairmont State.





Damon Waters scooted in from 9-yards with 2:09 left in the first half and Keenan’s extra point, padded the Fairmont State lead to 35-6.





It didn’t take long for Fairmont State to increase its stronghold. The Fighting Falcons took the opening kickoff of the second half and found the Bulldogs’ end zone on Monroe 7-yard touchdown.





Bowie State’s Johnson penetrated the Fairmont State end zone on the very next Bulldogs possession, scoring from 4-yards out. Gagne’s PAT was good, making the score 42-13 with 11:59 remaining in the third quarter.





Matt Griffin capped off a 7-play, 30 yard drive with a 3-yard touchdown at the 6:18 mark of the final period, cushioning the Fairmont State lead at 49-13.





Bowie State was able to score one more touchdown with 1:13 left to play on a 9-yard pass and catch by senior Clifton “Dominique” Budd to junior Reginald McIntyre.





Fairmont State was led on offense by Moore’s 188 passing yards and Monroe’s 144 rushing yards.





Junior Marcelus Manear was the top Bulldog on the defensive side of the ball with six tackles and sophomores Delante White and Eric Walters along with juniors Quentin Walker and Antonio Bond added five tackles each.





Johnson threw for a season-high 200 yards, completing 21-of-35 and one touchdown, but was intercepted twice and sacked four times. Brown led Bowie State on the ground with 52 rushing yards on 10 carries and senior James Proctor caught seven passes for a game-high 97 yards.





Fairmont State ran 88 plays compared to 66 for Bowie State. FSU’s Fighting Falcons accumulated 412 yards of total offense while BSU’s Bulldogs rolled up 401 yards of total offense (326 passing).





The Bulldogs will return to the gridiron – Friday, October 14th for an 8 pm road conference game against Lincoln University of Pennsylvania at Avon Grove HS.

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TURNER AND JORDAN SELECTED TO PRE-SEASON ALL-CIAA TEAM


Lady Bulldogs Predicted To Finish Fourth in CIAA North





(CHARLOTTE, N.C. – October 6, 2011) The 2011-2012 CIAA Women's Predicted Order of Finish and Pre-Season All-CIAA Team were announced at the Annual Basketball Press Conference held at the Charlotte Convention Center.





The Bowie State Lady Bulldogs were picked to finish fourth in the CIAA Northern Division as voted by the CIAA Women's Basketball Coaches Association. Virginia State University was picked to finish atop the conference’s Northern Division while defending CIAA Champion Shaw University was picked to finish first in the CIAA Southern Division.





Last season, the Bowie State University Lady Bulldogs finished 18-10 overall (12-6 CIAA), and second in the Division. A complete list of the 2010-2011 Pre-Season Team and Predicted Order of Finish is as follows;







Women’s Basketball


Northern Division


1. Virginia State University


2. Elizabeth City State University


3. Chowan University


4. Bowie State University


5. Virginia Union University


6. Lincoln University





Southern Division


1. Shaw University


2. Johnson C. Smith University


3. Winston-Salem State University


4. St. Augustine’s College


5. Livingstone College


6. Fayetteville State University





2011-2012 Women's Pre-Season Basketball Team

Chanita Jordan (Bowie State), Juliette Turner (Bowie State), Talaya Lynch (Chowan), Ransheda Jennings (Chowan), Shatara Jackson (Elizabeth City State), DeAudra Brown (Elizabeth City State), Terran Quattlebaum (Johnson C. Smith), LaQwesha Gamble (Johnson C. Smith), Rashida Elbourne (Livingstone), Umeka Benson (St. Augustine’s), Courtney Medley (Winston-Salem State) and Jasmine Newkirk (Winston-Salem State).




HYMAN AND CLARK HEADLINE CIAA PRE-SEASON TEAM


Bowie State Selected To Finish First in CIAA Northern Division





(CHARLOTTE, N.C. – October 6, 2011) The 2011-2012 CIAA Men's Predicted Order of Finish and Pre-Season All-CIAA Team were announced at the Annual Basketball Press Conference held at the Charlotte Convention Center.





The Bowie State University Bulldogs were picked to finish first in the CIAA Northern Division as voted by the CIAA Men's Basketball Coaches Association. Elizabeth City State University was picked to finish second in the division and Virginia Union University rounded out the top three picks. Defending CIAA Champion Shaw University was picked to finish first in the CIAA Southern Division followed by Johnson C. Smith University and Winston-Salem State University.





Last season, the Bowie State University Bulldogs finished the season with a 23-6 overall (16-2 CIAA), first in the Northern Division for the second straight year and advanced to the semifinals of the NCAA D-II Atlantic Region. A complete list of the 2011-2012 Pre-Season Team and Predicted Order of Finish is as follows;





Men’s Basketball


Northern Division


1. Bowie State University


2. Elizabeth City State University


3. Virginia Union University


4. Virginia State University


5. Chowan University


6. Lincoln University





Southern Division


1. Shaw University


2. Johnson C. Smith University


3. Winston-Salem State University


4. Fayetteville State University


5. Livingstone College


6. St. Augustine’s College





2011-2012 Men's Pre-Season Basketball Team



Darren Clark (Bowie State), Travis Hyman (Bowie State), Marquie Cooke (Elizabeth City State), Rondy Tucker (Elizabeth City State), Sidney Evans (Fayetteville State), Jamel Carpenter (Fayetteville State), Trevin Parks (Johnson C. Smith), Denzel Mooney (Lincoln (PA), Joel Kindred (St. Augustine’s), Antonio Smith (Shaw), Ibn-Saed Rasoull (Virginia State) and Lamar Monger (Winston-Salem State).



Good Counsel Survives Against DeMatha

by: Branden Roth 10/8/2011

Photos: Football: Good Counsel vs DeMa...;

Videos: Football: DeMatha vs. Good Cou...;



DeMatha played their best game yet this season, but it just wasn’t quite enough to take down the likes of Good Counsel. For three and a half quarters, it looked as if DeMatha could actually pull out a victory, but Kendall Fuller snatched the game back with a late fourth quarter interception in the end zone as the Falcons defeated a tough DeMatha team, 35-21.



“I thought Dematha outplayed us for most of the game," Good Counsel coach Bob Milloy said. "As far as I’m concerned, DeMatha is back, and they’ve never been anywhere. It was a good game.”



The first quarter started off with a bang as Good Counsel drove down the field on their first drive, eventually scoring on a Wes Brown touchdown run. Shortly after, DeMatha's Roman Williams threw a pass to Chris King for a touchdown to make it 7-6 at the end of the first quarter.



The second quarter was mostly a defensive struggle. Michael Moore came up with a couple big sacks, as did Stefon Diggs. Both of these teams were extremely aggressive and there were a lot of big hits on the day. On special teams, however, Diggs got his hands on a punt return midway through the second quarter and took it back to the house to make the score at half 14-6.



The third quarter started fast and furious with the Falcons coming out of the gate strong. Brendan "Whitey" Marshall threw a 70-yard pass to Kendall Fuller, which set up a Dorian O’Daniel touchdown run. But then DeMatha got some momentum. Roman Williams threw a bomb to Chris King for an 85-yard TD pass to make it 21-13. The Stags held Good Counsel to a three-and-out on the next drive. DeMatha proceeded to have another nice drive ending with a Michael Moore TD Catch and Brent Wilkerson two-point conversion to make the score 21-21 at the end of the third quarter.



Dorian O’Daniel opened the fourth quarter with a 60-yard TD run to make the score 28-21. DeMatha proceeded to have a drive that encompassed nearly 75 yards and ate up a lot of the time in the fourth quarter, but it would be all for none as Kendall Fuller jumped a route in the endzone and returned it to DeMatha’s 25-yard line. DeMatha had Good Counsel in a third and 10 from the 25, but Diggs came up with a big catch to give the Falcons a first down and assure Good Counsel the win. Dorian O’Daniel eventually capped the drive with a touchdown run, his third of the day.



“We made one too many mistakes," DeMatha coach Elijah Brooks said. "Defense and the passing game played well, so there are things to be proud of and we look forward to hopefully playing them again later in the year. Right now we just have to re-group and focus on another tough team next week in St. John’s.”



Rushing Leaders


Good Counsel: Dorian O'Daniel (14-111), Wes Brown (14-46), Kenall Fuller (2-39)


DeMatha: Charlie Jordan (10-37), Mark Allen (7-13), Taiwan Deal (4-10)


Passing Leaders


Good Counsel: Brendan Marshall (6-11-108)


DeMatha: Roman Williams (14-24-270)


Receiving Leaders


Good Counsel: Kendall Fuller (3-67), Stefon Diggs (3-41)


DeMatha: Chris King (3-130), Cam Phillips (3-51), Michael Moore (2-22), Jamal Robinson (1-20), Chris Jones (2-18), Brent Wilkerson (1-7), Troy Bullock (2-2)


Sunday, September 4, 2011

Excellence does not happen by accident

-By Marie

The Desire to Win

What will YOU do to win???

1.  Will you train hard?
2.  Eat right?
3.  Get enough sleep?
4.  Work on proper technique?

I will mention Michael Jordan right now,  because he started at the bottom and ended on the top.  He was cut once from his High School basketball team, and now he is considered to be one of the best, if not THE best basketball player of all time.

As you lace up your shoes to walk out on to the court/field, can you say that you have properly prepared for the game you are about to play?  Have you done each of the 4 things mentioned above?  If your answer is yes, you have made a step in the right direction.  Nothng can beat proper preparation  Not natural physical talent, or coaching during the game.

I have never heard anyone say at the beginning of a game that they don't care if they win or lose, but if you have not done all you can do before the game starts, that is EXACTLY what you are saying.

As a professional player MJ was known for his game preparation.  He worked out in the gym 2 hours a day during the season, and 3 to 4 hours a day during the off-season.  Even after scoring 60 points in a game, he would watch that film and point out the things he could have done better.

Everyone wants to PLAY like Mike.  But ask yourself again.  Have you PREPARED like Mike?


Monday, August 29, 2011

Baseball Passion


Passion!!! Otherwise known as emotion, strong amorous feeling or desire, love, or ardor.

Wednesday afternoon Former #46 Orioles Pitcher Mike Flanagon was found dead in his home located in Monkton, Maryland.

Flanagan was known as witty, sharp, and clever. He was a great teammate, a very good pitcher and won 167 games in his career. He had a record of 23 and 9 with a ERA of 3.08 and five shutouts. The type of pitches you would see from Flanagan were a sinking fast ball and a amazing curve ball, great pick-off moves and great control. With all these talents rounded into one person, the Orioles made it to the world series in 1979, and in that same year he was give the American League Cy Young Award. Could you ask for a better pitcher to be added to your baseball memories, maybe, but in the eyes of Orioles fan, I don't think so.

He played for the Orioles from 1975 to 1987 then was traded to the Blue Jays in 1987 to 1990 and then back to the Orioles in 1991 through 1992. The last game of his career was against the Red Sox, It’s the perfect ending to Flanagan’s career. In the top of the eighth of a game Baltimore’s losing, 6-1 to Boston, Orioles manager Johnny Oates called Flanagan out to pitch is final pitches.

There is a reason why Oriole fans are honoring his death; Passion!! The love and support of memories of a great pitcher who had Passion. Flanagan will never be forgotten.

Saturday, August 13, 2011

DeMatha Training Camp Report2 Defensive Backfield is Catching Up

If yesterday's practice is any indication, DeMatha will have one of its fastest defensive backfields in the school's history. They are young so expect them to make big plays and some big mistakes all at warp speed. Defensive coordinator Deno Campbell talked with US Sports Radio's Nate Lewis about the D' so far. (Coach Campbell is recovering from a collision with a player, [Joe Pa' style] which is why he did this spot sitting down)



On the other side of the ball Brent Wilkerson (TE committed to Penn State) talked about where he needs to improve to help the Stags in the run game.



Next week we will have special teams and team updates as the Stags get ready for their first live scrimmage against Westfield next Friday.

Sunday, August 7, 2011

DeMatha Football Training Camp Report1...More Fun?

That is the word from players after 2 days of Training Camp. Not much can be said about this team in shells right now except there is a different energy. I saw coach (Elijah) Brooks 'Jawing' and joking a little with his players during Saturday's conditioning portion of the morning session.DeMatha standout Linebacker and future WVU Mountaineer Sam Lebbie even went so far to say, as you will see, that the players actually look forward to practice. Now you might imply that something was different or wrong with practicing under former coach Bill McGregor, but I take it from this senior that again it is just a different way to work towards the same goal: Get that championship trophy out of Olney in November.

Later this week we will give you a player update on the most important and right now according to Coach Brooks, most open competition on the field as DeMatha searches for a Quarterback to lead them in this 2011 campaign. That certainly will be the most interesting storyline coming out of camp this August and of course into the season. Stay tuned.

Speaking of staying tuned. We are tuned up and ready to bring your some kick booty football coverage on US Sports Networks this fall!
August 20th 7:55pm EST we will be broadcasting live from FireStation One in Silver Spring as the D.C. Divas will putting the cap on the 2011 season. Diva Time: The D.C. Divas Football Show.

August 25th 6:05pm EST we have ressurected the US Sports Coaches Show live from the DeMatha High School Alumni Kickoff Party. Then every Tuesday night 7-10pm EST live from Glory Days Grill in Bowie MD, with DeMatha head Coach Elijah Brooks and Bowie State Head Coach Damon Wilson.

Oh yeah..Then we actuall play some football Thursday September 1, 4:15pm EST The 2nd Annual I-95 Kickoff Classic on US Sports Radio. Whew! get ready Pigskin Heads Unite!

Wednesday, July 27, 2011

The 'Training Camp Meal Plan'...

Now most players aren't thinking of this. Many think that 'carbing up' means an extra order of fries at their favorite fast food eatery.
Well the smart athletes, and those are the ones I want to focus on here, will plan your meals like you would a date with Pamela Anderson in her prime.


Here is a sample meal guide with shopping list from the US Sports Strength and Conditioning System
Now the Meal plan:



Meal plan of 7 Days for Calories

Day 1 : Breakfast, 1 cup skim milk, 2 slices whole wheat toast, 2 tsp jelly, ½ cup apple juice, 1 pat of butter,


Lunch - 1 cup macaroni, 2 oz (56.6 grams) hamburger, 1 cup green beans, 2oz (56.6 grams) parmesan cheese,

Snack - 1 orange

Dinner - 2oz (56.6 grams) chicken breast, 1 large baked potato, 2 tablespoons sour cream, 2 cups broccoli, 1 cup skim milk




Day 2 : Breakfast, 1 cup oatmeal, ½ cup orange juice, 1 cup skim milk, 1 pat butter,

Lunch - Ham sandwich, 2oz (56.6 grams) ham, 2 slices rye bread, ½ c fruit cocktail, ½c peas/ ½c carrots,

Snack - 1 banana

Dinner - 1c spaghetti/meat sauce, 3oz (84.9 grams) ground beef, 1 cup skim milk, 1 cup green beans



Day 3 : Breakfast, 1 english muffin, 1 cup skim milk, ½ cup applesauce, 2 pats of butter,

Lunch - Tuna salad, 2oz (56.6 grams) water packed tuna, 2 slices whole wheat bread, 1 peach, 1/2 cup carrots,

Dinner - ..Hey where can I get a plan like this? Click Here to see more.


Nutrition Software Disclaimer:
This nutrition program follows ADA guidelines and is not to replace the counsel of a qualified Health Care Professional and is not designed for people with specific pathological conditions. Please consult your physician before starting any exercise or nutrition program. This sports nutrition program is for educational use only.

Monday, July 25, 2011

Countdown to Training Camp..Easy on the throttle 'playuh'

With High School, College, and even pro camps 7-14 days away. Your strength and conditioning programs should be winding down in a way.


Your max lifts on the power movements (Squat, deadlift, power cleans, clean and jerk, snatches, etc.,) should happen within the next 5 days and then take your weights down a notch or two and focus on muscle endurance. The good news is that with this version of recovery, you should get even a little stronger by the time you hit the sled in first sweltering practice next week or so.

Reduce your sprints during your speed, agility, and quickness workouts by 10%. If you were doing 15-150 meter sprints per workout go hard for 10-12. Or you can ditch one or more sprint workouts for a middle distance run 1200-1500 meters at 3/4 speed.

The only thing that you should increase at this time is stretching. Even though you have been training year round (or at least I hope you have) muscle pulls and strains or worse generally take place in the first week or two of camp. You can help yourself not become one of these statistics by making sure that you are maximally flexible during these two weeks leading up to camp.

Once camp starts, if your team does not have a structured, in-season lifting program, do 2-4 days a week of basic strength and power workouts with no Olympic movements in the program. You will do this for the duration of the season. Make sure your last workout of the week is at least 48 hours away from game day. During this period you are just trying to get stronger in the 1-5 rep range to help decrease recovery time after games and reduce the chances of injury.

Tomorrow we will get into training camp nutrition so that you can not only survive camp, but help possibly secure a starting spot in September.

Lastly, if you have done everything that you know to prepare for camp, don't stress. Football will be one of the most memorable times of your life. Enjoy the ride, go to the beach, buy your girlfriend some flowers, be nice for a day to Mom, Dad, and your annoying Sister. Yeah surprise her with niceness, it will really make her mad!

Attention Athletes!
Improve your Strength, Speed, and Agility.
The US Sports Online Strength and Conditioning System
"Serious Programs For Serious Athletes"
www.fitnessgenerator.com/ussportsradio

Saturday, June 25, 2011

Intensity Or Insanity? 'hmmm....'

What is Intensity and How does it apply to my strength and conditioning program?

I don't get this kind of question a lot, but I wish I did. This could be the key component to your winning on the field this season.
It is not an easy concept to convey but we can start with the 'all knowing' Wikepedia short definitions:
Physical ability

    * Physical strength, as in people or animals
    * Superhuman strength, as in fictional characters
    * A common character attribute in role-playing games

Conflict between persons or groups:

    * Virtue and moral uprightness
    * Courage or fortitude in the face of moral or social pressure
    * Persuasiveness of an argument
    * Military strength

 Politics

    * Party strengths. See political party

 Physics

    * Strength of materials, ability to withstand an applied stress without failure
          o Compressive strength, capacity to withstand axially directed pushing forces
          o Tensile strength, maximum stress while being stretched or pulled before necking
          o Shear strength, the ability to withstand shearing
    * Strength (explosive), the ability of an explosive to move surrounding material
    * Field strength, the magnitude of a field's vector
    * Signal strength, the magnitude of an electric field at a reference point
Okay that is getting a little brainy. Let me put it this way:
Intensity is when you are doing a heavy barbell squat and you don't think you can do any more reps and do one more rep.
Intensity is when you have to muster that little extra energy that causes a lift, a little more burst of speed, a little higher vertical that you didn't even know you had.

Intensity is hitting harder in the 4th quarter than you do in the 1st quarter of a close game.

In essence intensity is giving everything you got in every workout, every practice, every film study, every class, every exam, every relationship, every day. Maybe this is what Charlie Sheen meant by: "Winning"

Now you can't be very intense on the field if you consider playing Madden all day, all summer long your preparation off the field. Don't give your opponents the decided advantage this season. If a personal trainer or strength coach is not an affordable option, then think again. The US Sports Online Strength and Conditioning System starts at $25 per month! Train online save money, save time, and most of all; be ready to play! Click on the banner below to get started.


Monday, June 13, 2011

O-linemen, Lose the Fat Not Weight

"My QB Is Safe!"
Age old debate here. Would you rather have bunch of athletic 'hogs' or a Panzer Division protecting your QB and making holes for the horses in the backfield.

Well the answer is already on the field. Offensive linemen do not look that offensive anymore in modern football. They are leaner, faster and quicker while still weighing in on average over 300 lbs.

So how do you big boys train in the off season to achieve this level of performance? As there are days of our lives, there are many ways to go here, but the basic answer is: Much like the rest of your team. Here is a sample of the NFL Combine Workout from the Us Sports Online Strength and Conditioning System:

Week 12 - Day 3 (Thursday) of Billy Dee Arnez's Program Week Difficulty: Very Hard
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Click on an Exercise Name to view a description of that exercise


SelectExercise Name Set and Rep Combinations
1
Warmup and Stretch

8 minutes 
2
   Video
Power Clean

5 reps @ 125 lbs,4 reps @ 150 lbs,
3 reps @ 175 lbs,1 reps @ 200 lbs,
1 reps @ 225 lbs,1 reps @ 235 lbs,
1 reps @ 225 lbs,1 reps @ 225 lbs,
2 reps @ 210 lbs 
3
   Video
Reverse Hypers

8 reps @ 70 lbs,8 reps @ 70 lbs,
8 reps @ 70 lbs 
4
   Video
Close Grip Pull Ups

17 reps,17 reps,
13 reps 
5
   Video
Cable Close Grip Row (Low Pulley)

10 reps @ 175 lbs,10 reps @ 175 lbs,
10 reps @ 175 lbs 
6
Keiser Hip Extension

10 reps @ 195 lbs,10 reps @ 195 lbs,
15 reps @ 165 lbs 
7
Keiser Hip Flexion

10 reps @ 130 lbs,10 reps @ 130 lbs,
15 reps @ 110 lbs 

As always don't try any program without consulting your physician first. So big boys...Get Lean before camp and you are that much closer to securing a starting position in September.

Friday, May 27, 2011

Get your Max Lifts In Now!


Your Strength Coach Right There In  Your Hard Drive!

Nate Lewis-US Sports Strength and Conditioning
Friday May 27, 2011 1:26pm EST
With a little over 3 months until training camp for most of you, Get your max lifts in now to set the bar for your heaviest lifts. Your summer 8-12 week training cycle should consist of endurance type lifts heavy enough to be challenging, but light enough generally to get multiple  reps and sets.

This will help get your body ready for the pounding of training camp and minimize the shock of the first days in pads. I will usually take the football players that I train through a boxing conditioning program that will consist of many typical lifts but obviously with the anaerobic threshold in mind. Here is a snippet from a workout I designed for a D-lineman in Texas:
SelectExercise Name Set and Rep Combinations
1
 
Warmup and Stretch

8 minutes 
2
   Video
Squat

10 reps @ 320 lbs,5 reps @ 385 lbs,
3 reps @ 445 lbs,2 reps @ 510 lbs,
4 reps @ 540 lbs,6 reps @ 510 lbs,
6 reps @ 510 lbs,10 reps @ 385 lbs 
3
   Video
Dumbbell Step Up

6 reps @ 70 lbs,6 reps @ 80 lbs,
6 reps @ 80 lbs  
4
   Video
Dumbbell Reverse Lunge

6 reps @ 70 lbs,6 reps @ 80 lbs,
6 reps @ 80 lbs  
5
   Video
Jump Rope General

3 Minutes 
6
   Video
Machine Leg Curl

8 reps @ 200 lbs,8 reps @ 200 lbs 
7
   Video
Dumbbell Incline Bench Press (30 Degree)

6 reps @ 110 lbs,6 reps @ 125 lbs,
6 reps @ 125 lbs  
8
   Video
Push Ups (regular position)

68 reps,68 reps,
53 reps  
9
   Video
Push Ups (wide position)

51 reps,51 reps 
10
   Video
Dumbbell Arnold Press

6 reps @ 75 lbs,6 reps @ 85 lbs,
6 reps @ 85 lbs  

You can see the Jump Rope intervals after the leg portion of the workout. This is a good way for you to 'get your legs' conditioned for the grind of the season ahead.

This is just a portion of a workout for a specific player so please do not try this at home without your doctor's clearance and proper supervision. In other words don't be a knucklehead!

To get your own custom workout, speed, agility, and quickness program with a detailed nutrition plan go to www.fitnessgenerator.com/ussportsradio and I will personally help you get ready to play!