-Ed Wietholder

President, Strength, Fitness And Speed, Inc.

Your number one foundational anchor on the ground is your core and legs.

Your only “anchor” in the air is your core and momentum(mv).

150 pound guy gets smashed by 250 pound guy and you can throw momentum out the window, you better have  a strong core, specifically a smart one. Worked your TVA lately?

Big key to the “and one”.

Luke Mchugh hits a game winner!Kenny Klase hits a game winner!

Here are our SFS guys in bold in the box scores! Great job!

Box scores from Friday, Dec. 17, 2010

BOYS’ BASKETBALL

WPIAL CLASS AAAA

SECTION 1

Kiski Area 79, Albert Gallatin 47

Albert Gallatin – 11 – 15 – 11 – 10 – — – 47

Kiski Area – 13 – 23 – 19 – 24 – — – 79

High scorers: (AG) Deon McKoy 25, Shawn Smearcheck 14. (KA) Zach Barker 40, Eric Weyant 14, Tre Carter 14.

SECTION 2

Franklin Regional 93, McKeesport 92 (3 OT)

McKeesport – 18 – 19 – 16 – 16 – 12 – 6 – 5 – — – 92

Franklin Reg. – 20 – 17 – 12 – 20 – 12 – 6 – 6 – — – 93

High scorers: (M) Sam Gooden 29, Mike Resnik 21, Branden Jackson 21. (FR) Luke McHugh 28, Dave Gregory 27, Kevin Flaherty 14, Mark Summers 12.

Gateway 72, Woodland Hills 61

Gateway – 18 – 16 – 17 – 21 – — – 72

Woodland Hills – 17 – 16 – 16 – 12 – — – 61

Bethel Park 46, Moon 45

Bethel Park – 7 – 19 – 11 – 9 – — – 46

Moon – 9 – 6 – 15 – 15 – — – 45

High scorers: (BP) Kenny Klase 23. (M) Aaron Johnson 19, Drew Dandrea 10.

WPIAL CLASS AAA

SECTION 4

South Park 68, Belle Vernon 51

Belle Vernon – 12 – 10 – 11 – 18 – — – 51

South Park – 19 – 7 – 20 – 22 – — – 68

High scorers: (BV) Matt Naylor 21, Zach Heckle 11. (SP) Tom Bigley 25, Jake Wietholder 13, Dante DaBaldo 10.

SECTION 3

Bishop Canevin 55, South Allegheny 36

Bishop Canevin – 15 – 18 – 11 – 11 – — – 55

South Allegheny – 7 – 18 – 5 – 6 – — – 36

High scorers: (BC) Bobby Gustine 15, Nico DiPaolo 14. (SA) Brandon Murn 11.

SECTION 4

Brownsville 63, Frazier 53

Frazier – 10 – 11 – 19 – 13 – — – 53

Brownsville – 16 – 17 – 18 – 12 – — – 63

High scorers: (F) Jarrad Bronson 18, Tyler Rock 13. (B) Derek Jones 15, Josh Mapstone 14, Zack Landman 11, Wes Frost 11.

Jeannette 79, California 53

California – 7 – 13 – 16 – 17 – — – 53

Jeannette – 25 – 18 – 19 – 17 – — – 79

High scorers: (C) John Tyler 23. (J) Jordan Batts 24, Demetrious Cox 21, Matt Shrum 10.

TOURNAMENTS

KSA CLASSIC

At Orlando, Fla.

Thomas Jefferson 70, Northwest Christ., Fla. 43

Thomas Jefferson – 11 – 7 – 11 – 14 – — – 43

Northwest Christian, Fla. – 15 – 18 – 25 – 12 – — – 70

High scorers: (TJ) Jake Bronder 13, T.J. Matrascia 11. (NC) Shoman Cheeseborough 16.

NON-SECTION

Geibel 53, Carmichaels 42

Carmichaels – 10 – 13 – 11 – 8 – — – 42

Geibel – 18 – 19 – 6 – 10 – — – 53

High scorers: (C) Jordan Kennedy 16, Colton Yoders 11. (G) Eddie Schweiss 18, Taylor Nowicki 12.

Read more: http://www.post-gazette.com/pg/10352/1111882-361.stm#ixzz18TbwBgfg

            The easiest area of improvement in the 40 yard dash lies in the first ten yards. The first 5 yards should comprise about 3 steps. This is accomplished not by reaching with the fron leg but by PUSHING into the ground. The next 5 yard segment should comprise about 2-3 more steps. Obviously anatomy and leg power factor into this. The absolute biggest mistake we see athletes performing is muscling their way through a 40. You want to be completely relaxed with loose fists and upper body. Think glide, not run somebody over.

 START

• Place your stronger leg in front, quick leg to the rear.
• From a kneeling position, place the stronger foot forward about 3-6 inches behind the start
• With the knee of the back leg on the ground, there should be anywhere from a fist’s distance to no distance(varies) between your knee and front foot toes
• Extend your arm that is opposite your front leg to the start line. Make a firm triangle with the hand on the ground.The other arm is back by thigh or hip bent at elbow slightly above torso
• Raise your butt so that the angle at the front knee is about 90 degrees and the back knee angle is about120 degrees
• Most of your weight is on the legs with more emphasis on the front leg. The weight on the front leg is anywhere from 80-95%.The butt is slightly higher than the shoulders.

INITIAL OUT OF THE START

• Stay relaxed and drive out of the start position with both legs. Most from the front, some from the back. This is where athletes will differ in the ability to utilize this approach. Some do better with most all of the force coming from the front leg. Track guys like to utilize some from the back leg.
• This whole process is a controlled dive.
• Keep low, relaxed and with a torso angle of 45 degrees or so with the ground
• Do not overstride initially. Get repeated forces into the ground, not loping strides.

ACCELERATION PHASE

• Relaxed with arms pumping by sides, not across body
• Still a slight lean, coming up to speed
• Do not try to run full speed instantly, top speed can only be maintained for a second or so and the best 40 times are turned in when you finish accelerating through the finish line, not decelerating. You can’t really reach top speed in this distance, anyway.

STRIDE PHASE

• Elbows at 90 degrees
• Hands go from mouth area midline to hips during pumping
• High front knee action with fully extended rear leg

OTHER KEYS

• Make sure you are warmed up before the time trial. I have had guys drive 3 hours, jump out of their car and run less than 15 minutes later.
• If you are weight training right now, make sure that you taper before the tryout so that you have fully recovered legs. 48-72 hours rest for the legs would be great. You should also have been in a power cycle of training, no high repetition for the legs.

          During much of this period I was a Pre-Medical school candidate at the University of Pittsburgh. I graduated cum laude in 1988, was accepted at the Chicago College of Osteopathic Medicine, and decided to do research before entering. I spent 1 year doing research for the University of Pittsburgh Medical School and subsequently decided to learn how to be a Perfusionist. A Perfusionist works in the operating room running heart lung bypass machines that keep patients alive while a surgeon performs open heart surgery or heart/ lung transplantation.

          I had the good fortune to work with a gifted Perfusion team and many outstanding surgeons while at Children’s Hospital of Pittsburgh. I also saw many miracles taking place under the auspices of many gifted and talented individuals. During this time, my passion towards fitness, strength, and athleticism was satiated by writing for fitness magazines, reading medical and health journals such as the Journal of Applied Physiology, and designing routines for individuals on a freelance basis. I also obtained certifications in Personal Training through the American Council on Exercise and Strength and Conditioning for Sport through the National Strength and Conditioning Association.

          In 1998, I decided that I needed to pursue my passion all out and began taking steps to start up Strength, Fitness And Speed. In April of 1999 I started the business and was a perfusionist by day and a Strength and Conditioning Coach/Personal Trainer by night. Training was performed in an addition that I built on my house. Off site work was done in every imaginable parking lot and basketball court in South Park that you could imagine. When the snow flew, I discovered a covered grove with a nice 60 foot runway. Old building #4 at the South Park Fairgrounds was also utilized. For many of our clients back in the day they remember how cold it was in there!! I was also on call for emergencies and transplants 24 hours per day, 7 days per week every other week during this time. As the business grew, I was running out of time and energy. In March 2000, I left the Hospital to devote the necessary time to expanding the business and to fulfill the pursuit of my passion.

          In July 2001, I began using the current Pleasant Hills location to train athletes. As demand grew I began to assemble a staff that was chosen primarily for passion and character as well as certification and education. We were also proud to be part of WPIAL and State Championship runs with TJ and South Park Football and Soccer. We also trained half of Bethel Park Football’s offense during their WPIAL run. With many athletes traveling from as far as Greensburg and Mars school districts, I decided to expand to North Irwin in September 2005. The 5000 square foot facility there is growing strong and is noted for its emphasis on results and quality over quantity.

          In 2007 I was approached by Court Time Sports Center in Elizabeth to become part of their team. Our 3^rd location came to be in June 2009. The SFAS program is blended into their AAU program and is beginning to spread to neighboring school districts.

          I receive emails and calls from clients all over the United States and have corresponded with individuals in the UK as well as Australia. I have trained NFL athletes and have caught football with a Pittsburgh Steeler Super Bowl winner. I have trained athletes that have hit game winning shots at the buzzer in NCAA tournament action. I have received texts from athletes after bowl game victories thanking me and asking what else they can do to get to the next level. I have been truly blessed to follow my passion. There is nothing more rewarding than watching the development of a student athlete as they progress through junior and senior high school, college and out into their path in life. Since my company has been around for 12 years I have been honored to watch this cycle with many of our clients. Many student clients that I trained back when we started are now married with children!! At Strength, Fitness And Speed, Inc, we continue to evolve and improve and will always build better athletes one at a time.

                                           Ed Wietholder

                                           Proud President and Founder

                                           Strength, Fitness And Speed, Inc.

• Many factors are involved in speed development, including, but not limited to specific strength, specific power, and multiple neuromuscular movement patterns

• There is a nervous system component as well as a muscular component

• Unfortunately, without continued tending to these factors, SAQ has a detraining component.

• The nervous system gains decrease first after 2 weeks, followed by specific muscle gains after about 6 weeks or so. The end result is that one loses acquired speed, agility, and quickness slowly over time.

A recent research study entitled, “DETRAINING AND TAPERING ADAPTATION ON STRENGTH AND POWER PERFORMANCE” was published in the Journal of Strength and Conditioning Research, Aug. 2007 and provides definitive scientific data that addresses your question of whether it is worth maintaining some level of training frequency versus stopping altogether and participating in a sport.

  In the study, speed and strength training was conducted for 16 weeks prior to the experimental detraining (DTR) or maintenance (MT) work.  Following the training period, DTR stopped additional exercise; the other group, MT, performed low volume, high intensity work periodically.  Both groups continued to participate in their given sport.  Following 4 weeks of this modification, DTR lost some strength but had over a 15% decrease in muscle power (slower running speed and lower vertical jump), while  MT (the group that continued with their performance training) showed a small increase in strength and maintained power (maintenance of performance gains)

We like to do a “flush” workout with the athletes along with myofascial release techniques which promote recovery. We also do low volume, high intensity drills which preserve and in some cases increase speed even though the athlete is “in season”. Recovery and maintenance is our key.

In order to maintain football performance in season, one must also look at musculoskeletal changes that occur that inhibit performance. These include reduced thoracic and cervical mobility and a reduction in your body’s ability to use its deep abdominal muscles. Thoracic and cervical mobility are key factors in preventing concussions.

Some exercises we like here at SFAS to combat some of the above changes are the Cobra exercise as well as a variety of med ball work.

CLASS OPTIONS:

PLEASANT HILLS              YOUTH                    MON 6P

                                       JR AND HIGH            SATURDAY 1030

NORTH IRWIN                                              SAT/SUN TBA

COURT TIME                                                 TBA

For more information call us at 412-653-7970 or email ed@strengthfitnessandspeed.com