Here at SST Burlington we are big fans of everything power and speed! One type of training that we use with our athletes to help them achieve results is contrast training, a form of complex training. This type of training involves alternating a set of resistance exercise with a set of plyometrics or speed drill.
This type of training is a more advanced style that we use with athletes who have a great deal of basic strength and training experience. This style of training works to help advance the force/velocity continuum characteristics of our athletes, by working both ends of the force/velocity curve at the same time. The increase in speed and power from this type of training is derived from a concept called post-activation potentiation, that improves muscle function. Why this is important to us and our athlete’s is that the methods we use are backed by scientific evidence, but more importantly get our athletes great results!
Compared to regular resistance training, a recent meta-analysis has identified contrast training as more effective than regular resistance training for improving speed and counter movement jump, a great indicator of athletic power (Pagaduan et al. 2019, J. Strength Cond. Res.).
Though this type of training is great, we use a variety of different training modalities at SST Burlington to help our athletes get results, and while this is a great form of training it takes a great coach to identify what you personally need to improve performance for your sport.
Come check us out at SST Burlington, and our summer High Performance Camp to help you get results this summer and improve your speed and power for your sport!
Come in for a FREE demo with our MaxFit class!
To book please email us at sst@sstcanada.com and we’ll get you scheduled for your demo.
As spring rolls into summer, and high school and elementary schools are wrapping up this means the fun is just around the bend!
SST has had the pleasure of running our High Performance (HP)summer camp for so many years. The main two reasons this camp has been so successful for SST is : The great athletes that have taken part in it and the no nonsense approach we take in training the kids. There is one simple secret to success, just work your butt off day in and day out.
We have had so many great athletes that gone through our HP summer camps. Here are a few of the alumni just to name a few:
Andrew Campbell
– NHL/AHL
Tim Brent –
NHL/AHL
Kyle Clifford –
NHL
Dillon Guy – CFL
Mercer Timmis –
CFL
Liam Dick –
University of Pittsburgh Football
Kyle Hergel –
University of North Dakota Football
Nick Mardner –
University of Hawaii Football
Tyrell Richards
– Syracuse University Football
Josh Palmer – University of Tennessee Football
The Best thing about our HP summer camp is that we can have so many different athletes from all sorts of different sports training hard and grinding together. The culture that blossoms during this summer HP camp will not only make your son or daughter a better all-around athlete but they will learn how to work and compete from athletes the level above them!
Give us a call at 905-632-3558 to get signed up for our HP summer camp, spots will go very quickly because of the success and reputation that this camps has! We look forward to seeing all the future star athletes out there this summer!
Come in for a FREE demo with our MaxFit class!
To book please email us at sst@sstcanada.com and we’ll get you scheduled for your demo.
In the last month I have been fortunate to have two of my Qb’s receive D1 FBS scholarships. This is amazing when you realize in the state of Ohio (717 schools play football) and only 2 Qb’s received D 1 scholarships!
I am so proud of these two fine young men!! I have been blessed to train 1000’s of great Qb’s over the years. With the CFL adding the Canadian QB to the ratio there is no better time to be a Canadian QB!
With all this new info – It has me thinking – what made these two Qb’s so good other than their dedication to hard work and their HATRED to lose?
Two main attributes stuck out:
Accuracy
Athleticism
As we all know it is very difficult to project success at any level especially at the NFL. The one attribute that seems to predict success is QB accuracy through his high school and college careers.
With players getting bigger and faster – Qbs needs to be athletic in the pocket and to extend plays and make something happen.
With this in mind I have created a NEW CAMP for QBS- DROPPING DIMES!
This camp will still focus on Qb technique and skills (footwork and eyes- 2 huge skills- will discuss the importance next week) and Athleticism!
Start Date: July 4th, 2019
Qbs will train 3 times per week – for 4 weeks!
Breakdown
Monday – skill training and Plyometric/ Strength training
Tuesday– Speed and Strength training
Thursday– skill training and Plyometric/ Strength training
A total of 36 hours training in one month!
Here is what to expect:
Refined technical skill so you can be more
accurate
Reshape your body ( nutrition plan included)
New found speed
Strength training SPECIFIC for QBS!
FUN!
Here is a video of Callum Wither (class of 2022) Dropping DIMES!
I am excited to run DROPPING DIMES this July! Unfortunately I will only take 8 QBS to MAXIMIZE their results ( a few spots have been taken).
One of the most overlooked aspects of training Football
Players is Core Strength. This aspect of training cannot be overlooked as it is
so important to their performance on the field. Football is a sport that is
played in a 4 directions, vertical, lateral, reverse and forward. Having a
strong core with help get you get from point A to point B as fast and as strong
as possible. I will briefly discuss two reasons why I think core strength is so
important.
Anti- Rotational Force
This is a big one, especially in the trenches in football.
On the line of scrimmage, one of the main goals to stay square to your target,
whatever your target may be. For example to get to the Quarterback, the primary
goal for the defensive lineman is to beat the offensive lineman anyway
possible. The offensive must stay square to the LOS because he does not know
100% where the QB is. Staying square to the LOS is hard to due when pressure
form the DL can come at man different angles toward the QB. You can see over
and over again OL with weak core get beat via a simple rip-bull, because they
cannot fight themselves square!
Rotational Force
This one is super easy, Quarterback Play! There is an old adage you throw the football with your shoulder and arm, but you DRIVE the football with your core and legs. Being able to disassociate the hips and core and force the hips into the throw takes a strong core, without a strong core you won’t be able to zip the football. Playing QB is a unique position, you have to make very unique dynamic movements in a very small area (the pocket) so rotational force is the most bang for the buck, allowing the QB to generate force in a small area! Rotational Force can be seen in all the other positions but QB is the most glaring!
Please do not overlook the importance of having a strong
core. To learn how to improve in these areas come by SST Burlington and see how
and why we have been so successful in training our athletes for over 20 years!
There is no better time to get going at SST, we have our High Performance
Summer Camps coming up for our Highschool and University athletes! This camp
will provide over 72 hours of training both on the field working speed and
agility and in the weight room teaching technique and lifting! Our High
Performance Summer Camp has a very extensive alumni list with multiple
NCAA/USPORTS/CFL Football Players along with multiple OHL/AHL/NHL Hockey
Players! If you are interested in our High Performance Summer Camp, give us a
call at 905-632-3558 or hit us up on social media!
Coach Jamie
AND… Don’t forget to check out our High Performance Camp this summer!
Come in for a FREE demo with our MaxFit class!
To book please email us at sst@sstcanada.com and we’ll get you scheduled for your demo.
Sprinting has been described as consisting of a series of phases: an acceleration phase (typically the first 10 metres), a transition phase, and a maximum velocity phase. For sports such as soccer, rugby, hockey, football and basketball, maximum velocity is not always attained, and repeated short sprints are more common. Taking this into consideration, the ability to develop speed in as short a time as possible (acceleration) may be of high importance to many athletes. It has been proposed that acceleration and maximum velocity are relatively separate and specific qualities.
An athlete’s ability to accelerate his or her body during sprinting is dependent on several factors. These factors include technique and the force production capability of the body, in particular the leg muscles. It has been shown that the technical aspects may have less importance for the acceleration phase of performance than for a typical sprinting event. For example, in many sports the athletes have to accelerate from a lying or crouching position, from landing on 1 leg and pivoting, from catching a ball, and so on. Therefore, the force capability of the muscle may be more important in improving acceleration of the athlete. This point was supported by R. Mann in his publication titled “The Elite Athletes Project: Sprints and Hurdles.” which stated that the ability to perform well in sprints over short distances is dependent on the ability to produce large amounts of force at crucial times.
A variety of methods are used to enhance force output. These methods include resistance training, plyometric training, and assisted and resisted sprinting techniques. For this article we will focus on resisted sprinting which involves athletes sprinting with added load. This load can come in different forms: weighted vests, sled-sprints, uphill sprinting and limb loading. More specifically, this article will focus on the towing of weighted devices such as sleds which is the most common method of providing towing resistance for the enhancement of sprinting.
It has been shown that the use of towing as a form of resistance may increase the load on the athlete’s torso and therefore require more stabilization. This training stimulus may increase pelvic stabilization, leading to a positive effect on sprint performance. Increased torso loads also cause an increased upper-body lean and increased thigh angle at both the beginning and the end of the stance phase. This increased thigh angle reflects the increased need for force production during the prolonged stance phase.
It is important to note that sprinting speed should not be decreased by more than 10% when adding resistance; adding too much resistance may alter running kinematics in ways that are not desirable. It is also maintained that sled-sprinting should not be employed when the desired training effect is neural (i.e. maximal velocity). Sled-sprinting is an effective method for a metabolic training effect (i.e. acceleration). Due to evidence that only the first 10 metres of a sprint have been designated as the acceleration phase, it is suggested that sled-sprints should be performed for distances no longer than 10 metres.
S.S.T. holds that a well implemented speed program should include a variety of methods to achieve desirable results (i.e. resisted sprints, assisted sprints, unassisted sprints and resistance training). Also, methods such as resisted and assisted sprints should be used sparingly, such as in the final or next-to-final block of an athlete’s periodized program.
BTW – If you missed last week’s piece “To Squat or to Power Clean, that is the question?”CLICK HERE to see it.
Come in for a FREE demo with our MaxFit class!
To book please email us at sst@sstcanada.com and we’ll get you scheduled for your demo.
Another day and another post- will keep this short today and
discuss Sprint mechanics
Sprint mechanics as we know are very important and should be
incorporated in every athlete’s regime but remember most of us are not working
with high level technical sprinters. Many
are working with athletes who not only need linear speed but require speed in
all directions aka directional speed. These athletes must be able to start and stop
quickly- move in a different direction mainly dictated by the movement of another
or ball otherwise known as reaction. Unlike the agility ladder, where some
coach tells you what to do and it what direction limits your reaction time. Does
the ladder have some effect? Somewhat yes as I believe it improves the stretch shortening
cycle and helps much more with younger pre-pubescent athletes who are working
on coordination.
So should you spend most of your time on mechanics? As
previously stated yes they should be incorporated daily but should only be a
part of your development.
Tomorrow I will discuss a method of training that will enhance directional speed starting and stopping.
Over the past few years everywhere I look I see speed
training blogs/ articles/ videos mainstream on Instagram/ Twitter/ Facebook and
other social media sites. I have seen so
much including running with bands tied to an athletes arms or legs or both!;
sand training, running on unstable surfaces , agility ladders plus much more that
I don’t have time to discuss:
The question I ask but more importantly you should ask is:
Do these methods work for speed?
First of all- if you have done nothing expect play video
games and you decide to start some type of training program then yes you will become
better… to a point!
Let’s take an athlete who is carrying 10 extra lbs of body
fat? Will these so called aforementioned exercises help your speed? Somewhat
but not as good as a proper diet which will shed unwanted fat enabling you to
become faster without doing anything else.
Here is the issue: eating well is hard and not pretty- hard to show on
videos as it’s not cool!
The first thing I do with athletes is this-Strip the fat and
increase your relative muscle mass!
Probably not the answer you are looking for; but in reality the truth. Tomorrow I will continue this rant.
I just finished watching two NFL Games and once again the QB
play at this level is astounding. As
much as I am impressed with the maturation of Jarred Goff, the great next one
in Patrick Mahomes; the deadly accuracy in Drew Brees one of my favorites of
all time but the one Qb who just exceeds anyone’s belief or expectations in his
play is BRADY.
Tom Brady- is he the G.O.A.T? As a former professional qb and coach for
the last 25 years he astounds me every time.
I would never bet against him that’s for sure. When I am reviewing films of potential Qbs I
am looking for qualities Brady and the aforementioned all have:
Accuracy
Footwork within the pocket (big difference in
just saying footwork)
Eye Level- very underrated
Leadership – I always like to see how a qb
reacts after a bad throw etc
The one quality that I believe Brady has over anyone else is:
HE HATES TO LOSE!
What does this mean?
We always hear I want to win but the most successful people are driven
by their hatred of losing or failure; not the success of winning. They won’t and can’t let themselves down but
more importantly, they will not let their teammates and coaches down. THINK
ABOUT THAT for a moment- You HATE to lose- you will do anything not too
EXAMPLE- Brady faced three 3rd and longs in
overtime and was not going to lose this game.
Heck he evens HATES losing the coin toss. It’s his will to win that astonishes me and I
admire.
The question is was he born with this or has he developed it?
I have never been in the film room with
him but I can bet that he is the first player in and last player out- whether
it’s the field or meetings.
The great Washington State head coach Mike Leach states his
qb must be the first in and last out, if not it’s time for a positional change.
This for me is must for a qb. He must be
your leader- the guy who people will believe in not when you’re winning but
when things are tough. I want a guy who is mad, pissed and crying after a
loss. He wants it that bad!
Players come and go in New England – but the one consistent
is Brady and his willingness to WILL his team to victory. As a coach, we all talk about does this qb have the IT factor…I
can’t describe what it is words but when you find a QB like this- make sure of
one thing…demand the most from him. He
will want this!
If you are a QB who hates to lose then I want to train you
at my next QB Canada camp. I am only
taking 10 top qbs to work with.
Please email me directly at ljusdanis@sstcanada.com and state “I HATE TO LOSE!” to register for my upcoming camp.
In the last couple of days we discussed our top 3 Supplements for fat loss:
1. Fish Oil
2. Probiotics
3. BCAA
In our last series we look at two supplements which have seen tremendous results on BELLY FAT!
CLA
Conjugated linoleic acid is a supplement used to promote fat loss & the growth of lean muscle tissue. It is highly effective in assisting weight loss & changing body composition. The action of CLA is that it prevents lipogenesis or the storage of fat in adipose tissue after a meal. Although CLA is a trans fat, in this case a beneficial one, studies show amazing fat loss results with this supplement. CLA helps blood glucose enter body cells, so CLA can be burned for energy and not stored as fat. CLA also helps to promote fat burning, especially in muscles, where the bulk of our calorie burning takes place.
Green Tea Extract
Consumption of green tea extract enhances the process of thermogenesis and increases the rate of metabolism of fat, without increasing the heart rate. In other words, consuming green tea extract can help you lose weight without jitteriness or feelings of anxiety. The extract also helps your body burn more calories. All these factors make green tea an essential supplement in your weight loss program. One recent report found that daily consumption of green tea extract supplements helped obese men and women lose weight and lower their body mass index (BMI — an indicator of body fat). It might also help people keep off weight once they’ve lost it. Green tea extract has been shown to lower blood pressure and LDL, or “bad,” cholesterol and significantly reduce belly fat.
In the last couple of days we discussed our top 3 Supplements for fat loss:
1. Fish Oil
2. Probiotics
3. BCAA
In our last series we look at two supplements which have seen tremendous results on BELLY FAT!
CLA
Conjugated linoleic acid is a supplement used to promote fat loss & the growth of lean muscle tissue. It is highly effective in assisting weight loss & changing body composition. The action of CLA is that it prevents lipogenesis or the storage of fat in adipose tissue after a meal. Although CLA is a trans fat, in this case a beneficial one, studies show amazing fat loss results with this supplement. CLA helps blood glucose enter body cells, so CLA can be burned for energy and not stored as fat. CLA also helps to promote fat burning, especially in muscles, where the bulk of our calorie burning takes place.
Green Tea Extract
Consumption of green tea extract enhances the process of thermogenesis and increases the rate of metabolism of fat, without increasing the heart rate. In other words, consuming green tea extract can help you lose weight without jitteriness or feelings of anxiety. The extract also helps your body burn more calories. All these factors make green tea an essential supplement in your weight loss program. One recent report found that daily consumption of green tea extract supplements helped obese men and women lose weight and lower their body mass index (BMI — an indicator of body fat). It might also help people keep off weight once they’ve lost it. Green tea extract has been shown to lower blood pressure and LDL, or “bad,” cholesterol and significantly reduce belly fat.
With so much info out there we want to keep things as simple as possible for you all. With fat loss being such a big topic today we will discuss what we have had success with clients for fats loss
Note – YOU must follow a proper nutritional program as there is no supplement that will outrun a POOR diet
Part one
Here are favorite Supplements To Take For Fat Loss – Part one
Omega-3 Fish Oil
If you only take one supplement, it should be omega-3 fish oil. Studies show that supplementing with omega-3 fish oil significantly increases lean mass, while decreasing body fat at the same time. Omega-3 fish oil improves the body’s testosterone-to-cortisol ratio by lowering cortisol and turning on the fat burning genes, while turning off the lipogenic or fat storing genes. Omega-3’s improve leptin signaling in the brain, causing the brain to turn up fat burning and turn down appetite.
Looking to lose fat?
Personal Training Challenge
Say goodbye to boring diets and hello to tasty, fat-burning meals with our high-protein recipe cookbook.
