HAPPY MOTHER’S DAY!

Happy Mother’s Day to all of the moms out there. Here’s to the feet that move in sync with your kid’s as they play defense on the basketball floor as you watch from the bleachers. Here’s to the feet that put a hole in the car floor as you teach them how to drive by braking from the passenger side. Here’s to the pain you feel with their breakups, failures and strikeouts. Here’s to the joy they bring you each and every day as you watch them make their way!
I was blessed with a Mother who’s gift to me was how to follow through and keep going until. She also taught me how to beat my opponent be it an exam, a player on the other team, or one of life’s obstacles. She convinced me I would never fail. She instilled a competitive spirit in me and showed me a toughness and stubbornness that was second to none. Her approach to life lives on in myself and my sons and for that I am eternally grateful. Rest in Peace Mom. Happy Mother’s Day to you.

Hey Mom P.S. When I got bullied in the 1st grade and was getting punched randomly all of the time you told me to get that bully alone and hit him back twice as hard and he ever hit me and he would leave me alone forever. You said they get their power from an audience. You know what? That was exactly what happened. Just one of the many life lessons that you taught. Thanks.

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Moving Ahead

“Don’t waste your time looking back. You’re not going that way.”

-Ragnar Lothbrok from Vikings

Photo by Erik Mclean on Pexels.com

It’s easy to be obsessed with past mistakes and negative outcomes, especially embrassing ones.You may think that everyone in your life is consumed by it too. Truth is , in most situations, no one is dwelling on it as much as you are. So let it go.

Choose something in the present to create your future.

How about focusing on improving by a fraction today in some way?

How about looking at the short and not getting lost in the long term goals?

Looking back on past mistakes or missed opportunities can be tempting, but it can also be a hindrance to progress. It can prevent you from fully embracing the present and taking advantage of new opportunities that may arise. It can also create feelings of regret, guilt, and sadness, which can have a negative impact on your mental health.

By emphasizing that “you’re not going that way,” Ragnar Lothbrok is reminding us that the past is behind us and that we cannot change it. The only thing we have control over is the present, and by focusing on that, we can shape our future.

Therefore, it is important to learn from our past experiences, but not to dwell on them. Instead, we should use them as a tool to guide us towards a better future. We should embrace the present, learn from our mistakes, and work towards our goals with determination and positivity. This quote encourages us to focus on the journey ahead, rather than the one behind us.

Long term vision is great but dwelling on it can make it seem very unreachable. Put the blinders on and always ask a very simple question……”Why not?”

SUMMER TRAINING

Are you ready to make your sports dreams a reality? It’s time to seize the summer and take your training to the next level.

Summer is the KEY time to make your best gains as a student athlete.

Whether you’re a seasoned athlete or just starting out, the summer is the perfect time to train hard and achieve your sports goals. With longer days and warmer weather, you’ll have plenty of opportunities to work on your game and build the skills you need to succeed.

Picture yourself out on the field or court, pushing yourself to the limit and seeing real progress with every session. Imagine the feeling of scoring the winning goal, making the crucial play, or setting a new personal best. These are the moments that define your athletic journey and make all the hard work worth it.

But achieving your sports dreams isn’t easy. It takes dedication, discipline, and a willingness to put in the time and effort required. That’s why summer training is so crucial – it’s a chance to focus on your goals without the distractions of school or other commitments.

So what are you waiting for? Sign up for summer training today and start building the skills you need to succeed. Whether you’re looking to improve your speed, strength, agility, or endurance, our very experienced SFAS coaches will help you develop a customized plan that fits your needs and goals.

With the right training, anything is possible. Don’t let another summer slip away without making progress towards your sports dreams. Start training today and see the results for yourself!

IN SEASON TRAINING

The Importance of In Season Maintenance for Sports

• Many factors are involved in speed and strength 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 and strength 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 strength, muscle, 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 sports 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 and are addressed accordingly.

Find the time during the season, particularly Softball and Baseball, to tend to your athleticism. Lots of down time during the game for most positions in those particular sports.

THINKING MAN’S APPROACH TO LIFTING

A lot of athletes spend too much time working in rep zones not in accordance with their goals. An old school 12/10/8/6/4/2 without knowledge of what you want to accomplish is a waste. Say you are in a strength phase of your lifting. Let’s say you use the 12 and fail at it. Fail with the last rep of 10. Fail with the last rep of 8. Fail with the last rep of 6. You get to your set of 4 and it feels like it weighs 50 more pounds than usual. Do you think your strength will improve using this system? Absolutely not. Try flipping it around and working from the bottom up 2/4/6/8/10/12. AFTER A SMART WARM UP. Also the heavy sets will have a carry over to the higher rep sets making them feel “lighter” You also trained the zone you were interested in and not the wrong fiber types.

Let’s say you want to get stronger in the Squat and you want to get 300×5. A smart warm up looks like 45×12, 135X8, 185×5, 225X3 275X1-2, 300×5. Don’t waste your gas on 5 rep sets with 225 and 275. 275 is a “neural primer” that makes the bar not feel like a truck on your shoulders when 300 arrives. That is the only purpose. Doubt inhibits contraction and you eliminate the “holy shit this is heavy” when you un rack the 300.

Your body will adapt specifically to the demands you place on it. Train smart.

My workday via Chat GPT

This is just too funny. I had to ask Chat GPT this question as Bill Walton is on another planet and one of the most entertaining humans to listen to for a variety of reasons.

If Bill Walton and Dave Pasch were commentating on Ed Wietholder’s workday as a business owner and sports performance coach, it might sound something like this:

Dave Pasch: “Welcome back, folks! Today we’re focusing on Ed Wietholder, a business owner and sports performance coach. This guy wears many hats, Bill.”

Bill Walton: “That’s right, Dave. Ed’s juggling a lot of responsibilities, but he’s up to the task. He’s got the heart of a champion.”

Dave Pasch: “We can see that already, Bill. He’s starting his day off with some meetings with his business partners, discussing the growth and development of their company.”

Bill Walton: “It takes a team to succeed in business, Dave. And Ed’s team is looking strong.”

Dave Pasch: “But he’s not just a businessman. He’s also a sports performance coach. And it looks like he’s got some training sessions lined up for his clients today.”

Bill Walton: “Ed’s passion for sports is evident, Dave. He’s dedicated to helping his clients achieve their goals and reach their full potential.”

Dave Pasch: “And it looks like he’s not just coaching individuals, he’s also leading a team training session. This guy never stops!”

Bill Walton: “That’s the mark of a true leader, Dave. Ed’s got the energy and drive to keep pushing forward, no matter what challenges come his way.”

Dave Pasch: “And it looks like his day isn’t even close to being over. He’s got more meetings and appointments scheduled, and he’s still got to work on his own training.”

Bill Walton: “This guy is a machine, Dave. He’s like a well-oiled engine, firing on all cylinders.”

Dave Pasch: “And that’s the end of the day, folks! Ed Wietholder, business owner, and sports performance coach extraordinaire. What a performance, Bill!”

Bill Walton: “Absolutely, Dave. Ed’s work ethic and dedication are truly inspiring. He’s a shining example of what it takes to be successful in both business and sports.”

COLLEGE PREP PROGRAM

Attention College Bound High School Seniors! We have been prepping our high school athletes for the college ranks for the last many years. Bring us your plan and we will translate it and apply it. If you have not received it yet we will make it for you and get you a head start! We have had the privilege of watching many of our middle school athletes move through high school and into college competition!

FIND TIME TO BECOME A BETTER ATHLETE(REBLOG FROM 2013)

A very common excuse for bypassing sports performance training is the “too busy” excuse. Sports going on, too many games, practices, leagues, etc. How about 1 league rather than 3? There comes a point where one has to step back and become a better athlete. There comes a point where skills are maxed out and one needs to become stronger, quicker and/or faster. Or never be able to compete. Find the time.

The Coach Ed Podcast: Episode #5 Dr. J turns the tables on Coach Ed

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http://www.strengthfitnessandspeed.com

Check out this episode!

SOFTBALL STRENGTH/SPEED/POWER

Someone asked me what we work on with our softball athletes. Here is a short summary of some things we work on:

1)Action: Dynamic warm Up, Stretch 

Benefit: Proprioception development,  Increased Core Temperature for better training performance 

 2)Action:  Mechanical adjustments, sprint techniques evolving to very specific basepath and positional speed. 

Benefit: Beating out infield hits, stretching singles into doubles, better reaction and getting to infield hits and fly balls. Better mechanics means more EFFICIENT movement.  

3) Action: Overloading the athletic movements with resistance and assistance. 

Benefit: Contrast training provides better neuromuscular recruitment and power in movements. Example:  pre training athletes exhibit much less muscle recruitment than trained athletes. Contrast training and complexing a plyo and a resisted movement enhances recruitment leading to much improved getting out of the box and exploding to a space. 

4)Action: Progressing movements from closed(predictable) to open(random). 

Benefit: Better transference to the field. There is very little ready –set- go in sports and softball. Movement must be reactive, not on your own cue. 

 5) Power development in the body, including lower core education and activation and development of explosive rotational core power using med balls and plyometric drills 

Benefit: All movement originates in the low core. The low core is your anchor. A stronger educated lower abdomen provides an anchor from which an athlete can turn powerfully on a pitch or launch a fast pitch. All movement originates in the lower abdomen. Rotational core power provides greater velocity off of the bat, a stronger throwing arm and a more efficient consistent swing. 

6)Leg strength and stability and ground contact work 

Benefit: Reduced chances of cruciate ligament knee injuries 

7)Upper Body strength and power transfer 

Benefit: Increased bat speed and better power transfer from legs to hands