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East Coast Conference Players of the Week

This week's East Coast Conference Player of the Week awards are listed below. More information is available in the weekly reports that are attached. 

Men's Basketball

Co-Player of the Week: Tyrel Dixon, Roberts Wesleyan College (Tobyhanna, Pa./Pocono Mountain West)

Co-Player of the Week: Ernest Rouse, University of Bridgeport (Freeport, N.Y./Archbishop Molloy HS)
Rookie of the Week: Kory Cooley, University of the District of Columbia (Silver Spring, Md./Calvin Coolidge HS)

Honor Roll: Darian Hooker, NYIT (Washington, D.C./Kent School); Jeremiah Mordi, Queens College (Valley Stream, N.Y./Valley Stream Central); Jaylen Morris, Molloy College (Amherst, N.Y./St. Joseph's Collegiate School); Michael Terry, University of the District of Columbia (Philadelphia, Pa./North Catholic HS)

Women's Basketball

Player of the Week: Chelsea Williams, LIU Post (Copiague, N.Y./Copiague HS)

Rookie of the Week: Jenna Erickson, St. Thomas Aquinas College (Troy, N.Y./Tamarac HS)

Honor Roll: Deasia Goodson, Mercy College (Freeport, N.Y./Freeport HS); Sarah Saba, Daemen College (Lancaster, N.Y./Lancaster HS); Christine Verrelle, Dowling College (Abington, Pa./Archbishop Wood HS); Bria White, University of the District of Columbia (Silver Spring, Md./Bethesda Chevy-Chase HS)

Men's Indoor Track & Field

Track Athlete of the Week: Winslow Dorsainvil, St. Thomas Aquinas College (Spring Valley, N.Y./Spring Valley HS)

Field Athlete of the Week: Aaron McGinnis, Roberts Wesleyan College (Brockport, N.Y.)

Honor Roll: Peter Collins, Georgian Court University (Columbia, Md./DeMatha HS); Tristan Holmgren, St. Thomas Aquinas College (Valhalla, N.Y./Valhalla HS); Liam O'Connor, Queens College (New Hyde Park, N.Y./New Hyde Park HS)

Women's Indoor Track & Field

Track Athlete of the Week: Talya Williams, LIU Post (Schenectady, N.Y./Notre Dame - Bishop Gibbons HS)

Field Athlete of the Week: Octivia Booker, Georgian Court University (Wilmington, Del./Hodgson Vocational Tech)

Honor Roll: Chelsea Hayward, Roberts Wesleyan College (Litchfield, Conn./Litchfield HS); Stephanie Meyer, Molloy College (Seaford, N.Y./Seaford HS); Chanel Rogers, Georgian Court University (Jackson, N.J./Jackson Memorial HS)

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Police, Fire, and Military Personnel...

From our buddy and US Sports Strength and Conditioning's Coach Joe:
I'm sure you know plenty of guys in your platoon or on the team who
have debilitating back pain.

It is my opinion that a weak posterior chain and weak glutes in
particular are largely responsible for the alarming rate of low
back pain in the U.S.  

There are many folks that perform crunches, sit ups, and back
extensions their entire lives and never experience back pain. On
the other hand, if you can't perform an exercise properly, don't do
it. If an exercise consistently causes pain, don't do it. If an
exercise consistently injures you, don't do it. Just use common
sense.

Start with a core-focused dynamic warmup to help you raise body
temperature, lubricate your joints, and mentally prepare you for a
great workout. You'll also fire up the nerve connections between
your brain and muscles. A primed nervous system helps you recruit
more muscle fibers--so you'll be faster, stronger, and more focused
during the rest of the session.

VIDEO ==>> How to Deadlift Without Back Pain

In the video I'm performing four basic moves to warm up my core:

*Trunk flexion with rotation
*Lateral Trunk Flexion
*Back Extension 
*Reverse Hyperextension

Do this 4-week workout as follows, 1A paired with 1B. Rest 45 seconds
between exercise pairs.

1A. Trap-Bar Deadlift
3 sets x 6 reps

There's definitely a risk/reward trade off when it comes to
deadlifting - if you bend over too far with your torso, you
experience shear force as your vertebrae slide forward on each
other.

If this sounds familiar, you will probably do better with either a
trap bar or sumo style lift, at least in the short-term, to reduce
shear forces.


1B. Glute-Ham Raise
3 sets x 12 reps

It puts relatively little stress on the lower back since there are
minimal shearing forces involved. This makes it a viable way for
people with back issues - who may not be able to do exercises like
deadlifts and Romanian deadlifts - to train the posterior chain in
a safe manner. It can also be used as a great accessory exercise
for people who squat and deadlift regularly as a way to deload the
spine while still achieving a good training effect.

From an injury prevention standpoint, they're great for preventing
hamstring strains and ACL injuries, particularly in women.

GHRs are superior to traditional leg curls because they work more
muscles and put greater emphasis on the eccentric component of knee
flexion.


2A. BB Split Squat
3 sets x 12 reps per leg

This exercise targets your quadriceps. It also activates about
every other muscle in your lower body, including your glutes,
hamstrings, and calves. Once you master this move you can
incorporate the rear-foot-elevated split squat into your routine.

If you display optimal levels of joint mobility, stability, and
motor control, you'll distribute forces much better and be able to
tolerate a bigger range of motion.


2B. Single-Leg Box Squat
3 sets x 12 reps per leg

Single-leg squats are another legitimate way to build bigger and
stronger legs. It makes sense that if you strengthen your legs and
build up the stabilizing muscles in the hips, your squat and
deadlift will improve. For people with back problems, I'd advise
making them your primary form of squatting to allow you to continue
to train the legs hard without loading the spine. Bottom line:
Correct any dysfunction and become qualified with bodyweight before
loading up a movement pattern.

3A. Barbell Snatch-Grip Shrug
3 sets x 12 reps

3B. Dumbbell Suitcase Row
3 sets x 12 reps

To see a video demonstration of each move, go here...

VIDEO ==>> How to Deadlift Without Back Pain

If you think this will help a friend or fellow tactical professional
manage backache, please pass this along.

Remember, lives depend on you and your teammates being in top shape.

 
Train hard and stay safe,

Coach Joe


Joseph Arangio
Tactical Workouts for Military and Law Enforcement

5 F REE Videos: SECRETS for Building Tactical Muscle
[INSTANT ACCESS] ==>> http://www.TacticalWorkouts.com

The Fat Burning Workout

Police, Fire, Military Training

The NFL Combine Workout

Elite Athlete Training

The SKLZ Free Workout Of The Week

The Strengthcast Powerminute

Georgia Regents – Augusta Pounds Bowie State Bulldogs 83-54

BOWIE, Md. - The Jaguars of Georgia Regents University - Augusta pounded Bowie State University 83-54 in a non-conference contest on Saturday afternoon. The loss drops Bowie State’s season mark to 5-3 while Georgia Regents improves to 7-1.

BSU's Bulldogs were held to a season-low 28 percent field goal shooting percentage. Redshirt junior Miles Jackson (Silver Spring, Md.) recorded a season-best 14 points and senior Cameron Knox (Baltimore, Md.) added 10 points in the loss. Junior Andre Jackson (Baltimore, Md.) chipped in nine points while freshman Dayshawn Wells (Baltimore, Md.) and junior Justin Beck (Ellicott City, Md.) added five points each. Sophomore Enuoma Ebinum (Greenbelt, Md.) led Bowie State on the glass with five rebounds to go along with four points.

“Simply put, they were better at every turn”, stated Bowie State head coach Darrell Brooks. “They played tougher, faster and were more disciplined … It was just a good old a butt whipping!”

Four Jaguars scored in double figures and a hot-shooting start and 14 second-chance points saw the Jaguars secure a lead that they kept for the almost the entire game.

D’Angelo Boyce (Annandale, Va.), Devonte Thomas (Waldorf, Md.), and Devon Wright-Nelson (Washington, D.C.) each scored 15 points to pace the Jaguars, while Kelvin Howard (Temple Hills, Md.) scored five points and grabbed two rebounds with a block in six minutes of play. Freshman Vlad Cobzaru (Iasi, Romania) posted a double-double of 11 points with 10 boards.

The Jaguars got off to a quick 8-4 start in the first half thanks to a pair of Thomas three-pointers. Cobzaru also helped the Georgia Regents early - scoring five points in the first 2:50 of play.  A pair of Wright-Nelson three's gave the Jaguars their biggest lead at the time 17-10 in the first half. The Bulldogs fought back, but once again a pair of three pointers this time from Boyce put the Jaguars up ten at 27-17.  GRU would maintain that ten-point lead into the locker room for halftime. GRU Augusta shot 53.3 percent from the field (16-for-30) and 50 percent (7-for-14) beyond the three-point line in the first half.

In the second half, Wright-Nelson scored six of the first eight points of the half for a 55-39 score. Later in the second half Keshun Sherrill (Cleveland, N.C.) hit a three pointer giving the Georgia Regents a 26-point lead with just six minutes left in the game. With about a minute left in the game Michael Graham (Largo, Md.) came in off the bench and hit a jumper giving the Jaguars their largest lead of the night at 28 points, 80-52. Kelvin Howard (Temple Hills, Md.) entered off the bench and hit a three pointer with just five seconds remaining and assuring the Jaguars an 83-54 victory.

The Jaguars crushed Bowie State on the boards out rebounding Bowie State 50-30 for the game. Bowie State’s 30 rebounds were the second lowest for the team this season.

Bowie State returns to the hardwood on Monday (December 8) on the road at Fairmont State University. Tip-off time for the Bulldogs and Fighting Falcons is 7 pm.

Is cancer really caused by this microbe?

Is Cancer Really a
Microbial Infection?

The idea that you can “catch” leukemia probably seems crazy to most people…

However, David Holland, M.D., spoke with a nurse who was diagnosed with leukemia, and came away thinking exactly that. It’s an incredible story that may have important implications for all of us. . .

Continued

How To Lose Belly Fat

There is a simple formula to losing Belly Fat, and NONE of them involve a restrictive diet. -Nate

Get Lean Workouts

The Get Lean Programs were designed to have higher repetitions. This higher volume causes a greater amount of calories to be burned. Higher repetitions during weight training helps maximize the body’s metabolism to create a caloric burning effect long after the workout is completed. There are also individualized cardio workouts that are based on V02 max and age predicted max heart rate. 

Throughout the length of the Get Lean Programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workout. This variation provides a more consistent "programmed response" to exercise which will help to avoid those depressing plateau's in progress. 

The regular Get Lean Programs are designed so that each muscle is trained twice per week to give the body a much leaner look and stronger, healthier muscles. The Get Lean EXPRESS Programs offer a shorter workout for those busier times when you simply can't spend as much time in the gym. They are also great for those who physically respond better to a program with less overall volume. Give these programs a try and prepare to feel the burn!Click here and sign up for US Sports Online Strength and Conditioning With 7 Day Free Trial

 The Fat Burning Workout

Police, Fire, Military Training

The NFL Combine Workout

Elite Athlete Training

The SKLZ Free Workout Of The Week