We also train our athletes’ moms and former high school and college athletes too!
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Taken from Ed’s emanual 
5 Important Keys to Developing Athleticism
Written by
One of Pennsylvania’s most educated and experienced Sports Performance Trainers
Ed Wietholder
The following list is by no means all-encompassing but provides some insight into some of the most glaring points that have jumped out at me through the last 30 years of my own training as well as those that I have trained. By no means was I a gifted athlete but years ago at the age of 36 I ran a 4.6 40 yard dash and vertical jumped 36 inches. This was not by accident or due to a gift a but because I have learned and observed training outcomes for a very long time. Please take a few minutes and look over my list.
1)Put more empahasis on strength, power, explosion and speed than muscular and aerobic endurance.
In other words more strength, fitness and speed and less crossfit and long slow distance running.
The most common question we get is, “Did he or she work hard?”. Did they sweat? Did they breathe heavy? Most of these questions are related to conditioning. Athletes have plenty of time for conditioning. What most lack is explosion. Who cares if you can finish the soccer or basketball or football game without being tired? Did you move explosively during it enough to have an impact on the game? It’s great to be able to get through the game, but were you quick enough during it?
Conditioning and speed, agility quickness training are mutually exclusive events.
When baseball players prep for the season, many teams run distance only. 3 miles per day, 3 times per week. What about speed in the field or on the bases? It would take 2 seasons to run what some teams condition with in a week. THIS MAKES NO SENSE. Especially when you lose 3 games due to a ball dropping in or getting thrown out at second when stealing or not beating out an infield hit.
Puking during a conditioning workout is one thing. Puking during a speed workout is impossible. Here’s why. When you condition, your body produces a boat load of metabolic acid especially when video gamers start conditioning for the first time. Metabolic acid in copious amounts completely inhibits the firing of any fast twitch fiber that one is trying to tap for SPEED TRAINING. Puking=lack of conditioning, conditioning, eating bad food, virus, nerves. Not explosive training. Not anywhere remotely close.
All you have to do is look at what happens to vertical leap, 10 yard dash, broad jump and 40 yard dash after a 6 week bout of high rep band squats for time. Or what happens after a division I soccer player trains like a marathoner.
Decreases of 4-6 inches in the vert and worsening dash times of .2-.3 seconds are not uncommon.
You can do all of the plyometric and speed drills in the world but if you don’t have a strong, stable base you will reap very little benefit.
2)Work your brakes!
Athletes work linear speed like crazy but the problem is unless you are a track athlete you will have to be able to stop and restart. Stay off of the leg press machine and spend more time in the squat rack. While you are in the squat rack, don’t bounce out of the bottom position, use your hamstrings and glutes down there.
Make sure your ground mechanics are appropriate when you are training. Knees over toes, dorsiflexed ankle on contact. Don’t feel for the ground with a pointed toe. Get your hips down! Avoid excessive vertical movement when you are moving laterally.
3)Rely more and more on “open” drills.
Ready….
Set……
Go…..
only gets you so far.
You need to perform drills that involve you reacting to a variety of stimuli including contact, visual and auditory. There needs to be a reactive component to your training. You can prove it to yourself by first reacting to a “go” command without false stepping. Next try doing it reacting to a clap or thrown ball. See what I mean?
Your ability to stop and start unpredictably is at the root of agility.
If you do not add the element of surprise(open drills) to your agility repertoire, you become good at a skill like you get good at a golf swing or dancing or a ladder or cone drill.
Multiple studies bear this out.
Once the foundation of good mechanics is laid, unpredictability must follow unless you just want to be a combine or showcase star only.
4)Spend more time actually developing your athleticism.
There comes a point in time when being in 2 leagues, for 3 teams and running around reaches a point of diminishing returns.
Your swing is flawless….but has no pop. Will playing for 3 teams make it better?
Your soccer foot skills are great…….but you run like a dump truck. Will playing rec, travel and cup all in the same season fix this?
You are running track to get faster…….will running the mile or throwing the discus make this better?
There comes a point in time when an athlete needs to focus on his or her athleticism. You can’t do this by demonstrating the skills that you have. You must overload with some strength, speed, and agility training and allow time to RECOVER. Try playing for one team, one sport at a time during season.
5)Continue training In season! 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)
About the Author
Ed Wietholder is the founder and owner of Strength Fitness and Speed, Inc. Ed has trained many athletes and non athletes as well from the Pittsburgh area. In addition, many have benefited from his routine design and consultation across the United States.
Ed has authored many articles that have appeared in national and international magazines.
Ed has trained and consulted for many High School, Collegiate and Professional teams.
What others are saying about Ed Wietholder
From the South Hills Record:
“Dom DeCicco Sr., head coach of the TJ boys’ basketball program, watched three of his sons go through Wietholder’ s program. His oldest son, Dom Jr., graduated from Pitt and now is on the Chicago Bears roster. In 2008 Zach, then a senior at TJ, and Brock, then a junior, started for the Jaguars’ undefeated state champion football team. “Before they go to combines, or anything of that nature, they usually go to Ed’s(SFS),” the father said of his sons. “Ed is absolutely fantastic. I couldn’t recommend anyone higher.”
“Coach Ed Wietholder has worked with our Bethel Park Lady Hawk Basketball Program for ten consecutive years. We would not even entertain the thought of having preseason conditioning without him. Coach Ed combines agility, flexibility, strength, stamina, and core exercises into every one of his workouts. It’s easy for me as a coach to make my girls run for conditioning, but that’s just not enough anymore. Today’s high school varsity athlete needs to be cross-trained and that’s right where Coach Ed fits into our program. There is no doubt in my mind that working with him has greatly contributed to success. We have reached the playoffs each of the seasons he has trained us, with the highlight coming in 2013 when we won the program’s first WPIAL championship in history. The Lady Hawk Basketball Team is made tougher, faster, and stronger by Coach Ed and Strength, Fitness And Speed. I highly recommend Ed Wietholder for any aspect of training, team or individual. You will become a better athlete (or team) as a result.”
Jonna Burke
Head Varsity Coach
Bethel Park Lady Hawk Basketball
Find out more about Ed and Strength, Fitness And Speed, Inc. – www.strengthfitnessandspeed.com
This will be a great experience for all involved. We hope to help our camp realize higher levels of fitness and improved body composition!
KEEP IT SIMPLE STUPID!
Posted: September 28, 2017 in UncategorizedTags: football, sports, Strength and Conditioning, strength training pittsburgh, training
Going back about ten years I caught hell from a head football coach whose team we had been contracted to train for strength and speed 3 days per week. His assistant coaches had spread the word that these infidels(my coaches and I) didn’t have the team hitting each muscle group. Coach called me to his office and was insane and yelled, “They are only doing 4 exercises each workout! No curls, no skull crushers, no leg press, no side laterals, no strip set forced rep banded madness!! “How can one gain from just 4 exercises Ed?!! This is ridiculous I can’t believe we hired you guys!” I calmly said, “Coach back in 2003 I worked up to deadlifting 415×20, Squatting 495×5, Chinning 5 reps with 115 pounds on my waist and Benching 315×5 with 5 exercises on Monday, 3 on Wednesday and 3 on Friday. No chemical assistance Coach. I was 37 years old Coach and weighed about 190 pounds. ” “Oh”, he calmly said. Well maybe we will try this out………… Keep it Simple Stupid.
THE SFAS BOOTCAMP FOR WOMEN
Posted: September 13, 2017 in UncategorizedTags: boot camp, nutrition, sports, training
This will be a great experience for all involved. We hope to help our camp realize higher levels of fitness and improved body composition!
It’s been awhile since the update. 2015. Here is our draft of graduated high school seniors in progress. Quite impressive congrats to all of you whether you’ve been on the list since 1998 or just went on. If you trained with us for a few months at least at any point before college you are on the list. If we missed anyone please message me.
STRENGTH, FITNESS AND SPEED INC. CLIENTS AT THE NEXT LEVEL 1998-2016
Ian Wild Baldwin Mercyhurst/Pittsburgh Steelers/Winnipeg
Russell Stuvaints Youngstown State Pittsburgh Steelers NFL
Cie Grant Ohio State University New Orleans Saints NFL
Dom DeCicco Thomas Jefferson High School Chicago Bears NFL
Cory Tucker South Park Slippery Rock/Cleveland Browns
Dorian Johnson Belle Vernon University of Pittsburgh/AZ Cardinals
Cassidy Walsh Seton LaSalle University of Pittsburgh
Lamont Wade Clairton Penn State University
Zane Zandier Thomas Jefferson Virginia
Nolan Genilla South Park SVSU
Josh Wagner South Park Penn State Behrend
Adam Morris South Park Clarion
Dan Irwin South Park Penn State Behrend
Brett Francis South Park Chatham
Jon Muehlbauer Thomas Jefferson Robert Morris
Artie Priore Baldwin Robert Morris
Ritchie Ryan Central Catholic Harvard
Jordan Zilka Belle Vernon Mercyhurst
Nolan Abbiatici Seton Lasalle Mount Union
Mike Fine Belle Vernon Saint Francis
Sean Kealey Baldwin Allegheny
TJ Kpan Peters Township Seton Hill
Nick Krugh Seton LaSalle W and J
Colin Loughman Bethel Park Seton Hill
Carly Lutz Baldwin Point Park
Anthony Winkler South Park California University
Nick Bowers Kittanning University of Pittsburgh
Maddie Huber Baldwin Endicott
Alayna Gribble Norwin University of Pittsburgh
Harrison Everley Thomas jefferson Robert Morris
Ryan Podgorski South Park Slippery Rock
Sean Gerst Baldwin Muskingum
Evan Hannan Belle Vernon W and J
Matt Benicky Belle Vernon W and J
Nick Sweitzer Belle Vernon Georgetown
Justin Ivill Belle Vernon Bucknell
Jake Maxwell TJ WV Wesleyan
Peter Metro TJ St. Vincent
Adam Staudt TJ Clarion
Sam Fareri South Park Clarion
Braden Pahanish TJ California University
Andrew Wheeler USC George Washington
Ryan Harkleroad USC Dayton
Zack Pateras USC Allegheny
Aaron Matthews Clairton Pitt
Chacar Berry Ringgold Slippery Rock
Jake Stewart South Park Wooster
Jake Dixon Bethel Park Duquesne University
Sarah Stanley South Park Ohio State
Andy Abreu Penn Trafford Laroche
Doug Altavilla Baldwin Mercyhurst
Evan Augustine South Park PSU Behrend
Austin Stephan USC Baldwin Wallace
Ashley Baker Elizabeth Forward Alderson Broadus
Mitch Nordstrom Bethel Park Waynesburg
Justin Vickless Brentwood W and J
Nick Vento Franklin Regional W and J
Brad Villa South Park W and J
Bradon Toy Kittaning W and J
Anthony Levis Belle Vernon W and J
Austin Kemp Thomas Jefferson W and J
Justin Bauer Brentwood W and J
Trevor Morrow USC W and J
Matt Hermessmann EF W and J
Ian Dobbins Belle Vernon Penn
Adam Cole Belle Vernon PSU
Austin Fields Belle Vernon Slippery Rock
Jake Sweitzer Belle Vernon Georgetown
Nick Scholle South Park Duquesne
Chris Boff South Park Thiel
Carley Bogan USC William and Mary
Christian Breisinger TJ Waynesburg
Pat Hall TJ Princeton
Nick Fekula EF Princeton
Natalie Fekula EF Adelphi
Kylie Owoc EF Ursuline
Joe Mascaro Bethel Park Case Western
John Mascaro Bethel Park CMU
Mike Brucker Bethel Park St. Francis
Brook Burns Laurel Highlands W and J
JT Colosimo Seton LaSalle Waynesburg
Adam Ottaviano Seton Lasalle Slippery Rock
Logan Corrigan Bethel Park James Madison
Dakota Forsyth Bethel Park PSU
Zac Forsyth Bethel Park Tampa
Shane Mallon Penn Trafford Alderson broadus
Cole Costy TJ Youngstown State
Brett Dadig Seton LaSalle Pitt Greensburg
Danielle Dadig Seton LaSalle Youngstown State
Luke Deanavich TJ St. Vincent
Tony Devivo Freeport Duquesne
Danielle Dindak Serra Catholic Westminster
Shane Fetsko South Park Marietta
Sean Gallagher Bethel Park PSU Behrend
Rachel Giannangeli Gateway Clarion
Tracy Gibson South Park John Carroll
Justin Gorny South Park PSU Behrend
Dan Wanker South Park PSU Behrend
Carter Grote South Park Furman
Curtis Perz Norwin Wheeling Jesuit
Cory Owen Peters Township James Madison
Gina Rock Latrobe Frostburg State
Shelby Lindsay South Park West Point
Laurel Lindsay South Park Edinboro
Corey Lostetter TJ Fairleigh-Dickinson
Dave Martin South Park Waynesburg
Ben Webb GCC St. Vincent
Chris Winkler South Park St. Vincent
Brian McDonough Penn Trafford Concord
Corey Stanford Penn Trafford Catholic University
Connor McWilliams Brentwood Alderson Broadus
Jake Murphy Bethel Park US Merchant Marine
Jake Wallace GCC US Merchant Marine
Matt Naylor Belle Vernon Geneva
Rex Pearce EF IUP
George Prota EF Pitt Johnstown
Charlie Scharbo TJ Carlow
Ryan Sciullo Kiski W and J
Cam Smail Kiski Grove City
Alex Minton Bethel Park Drake
Alexa Stahl Baldwin West Liberty
Cody Stolar South Park Allegheny
Brian Holland Bethel Park Allegheny
Evan Schweitzer Bethel Park Allegheny
Mike Wainauskis TJ Slippery Rock
Alexis Yanief TJ Millersville
Lauren Yobbi South Park Duquesne
Jason Yobbi South Park W and J
Allie Yurkovich TJ RMU
Rachel Stover TJ Cleveland State
Hannah Zangara USC Allegheny
Adam Mihoci Franklin Regional California University
Mac Pope USC
Robert Plummer USC
Joe Laukitis USC Saint Francis
Sydney Judkins South Park Sacred Heart
Hannah Judkins South Park West Liberty
Rayshawn Bolden West Virginia University
Tyler Trettin Bloomsburg Arena Football League
Jamar Foulks Mansfield Pittsburgh Power
Trent Jones Indiana University Arena Football League
Beau Gibbs Northern Iowa Arena Football League
Mike Chiapetta Indiana University Arena Football League
Dorin Dickerson West Allegheny University of Pittsburgh
Jon Ditto Gateway Penn State University
Ryan Einwag Baldwin Carnegie Mellon University
Rich Costanza Thomas Jefferson High School Maryland/PSU/Riverhounds
Tom Shirley Norwin Xavier
Chris Spegal Bethel Park Ohio
Jon Stewart Norwin Penn State University
Nathan Totino Seton LaSalle Duquesne
Renee Tomko Thomas Jefferson High School Louisville
Grant Serdy Upper St. Clair Princeton
Jonna Handra South Allegheny UNC Charlotte
Brad Rodgers Norwin Robert Morris University
Tyler Urban Norwin West Virginia University
Andy Clifford Bethel Park University of Pittsburgh
Anthony Caruso Bethel Park Duquesne
Amanda Albitz South Park IUP
Mike Salopek Norwin University of Virginia
Cassy Sanderson Elizabeth Forward Wheeling Jesuit
Zach DeCicco Thomas Jefferson High School Washington and Jefferson
Jordan Kelly Seton LaSalle St. Francis
Garrett Walz Seton LaSalle St. Francis
Brian Lattanzi USC University of Buffalo
Brock DeCicco Thomas Jefferson University of Pittsburgh
Don Rhodes Norwin Georgetown
Rob McCall Thomas Jefferson Mercyhurst
Lyle Marsh Bethel Park Penn
John Schademan Bethel Park Colgate
Eric Olson Bethel Park Cal University
Cori Stark Belle Vernon Youngstown State University
Sydney Judkins South Park Sacred Heart
Shane Henkel Gateway Ohio University
Tarran Senay South Park NC State
Zach Zigmond Bethel Park Wheeling Jesuit
Tara Zollinger University of Maryland
Lauren Dittman Norwin Colgate
Liam Krahe Bethel Park Northeastern
Rick Fehl Pittsburgh Central Catholic Mount Union
Zach Zigmond Bethel Park Wheeling Jesuit
Anthony Rusch Bethel Park Seton Hill
Christian Angotti Thomas Jefferson University of Dayton
Mike Carr Steel Valley Point Park University
Nate Wojciekowski South Allegheny LaRoche
Jared Pratt Bethel Park Colgate
Evan Kelly Seton LaSalle University of Richmond
Jake Matthews Greensburg-Salem Cornell
Jessie Vilkofsky Elizabeth Forward Wheeling Jesuit
Adam Lazenga Bethel Park University of Pittsburgh
Riley Kern Elizabeth Forward Washington and Jefferson
Ron Harris Baldwin Slippery Rock
Quinn Hood Baldwin Wooster
CJ Seitzinger Bethel Park John Carrol
Cory Spegal Bethel Park Mercyhurst
Garrett Wild Baldwin Mercyhurst
Matt Walbert South Park Pitt
TJ Matrascia TJ Robert Morris University
Tim Petro Norwin Gannon
Ryan Luffey South Park LaRoche
Dave Kucenic South Park Cal U.
Ryan Sherry Bethel Park Allegheny
Nick Miller West Mifflin W and J
Bill Bendgen West Mifflin Thiel
Chad Bowman Franklin Regional Seton Hill
Randy Bush Baldwin Bethany
Zack Landman Brownsville Marrietta
Alex Mace Bethel Park Juniata
Matt Didiano Franklin Regional Penn State Behrend
Chris Rizzo Bethel Park John Carroll University
Brook Burns Laurel Highlands Wheaton
Ryan Mihoci Franklin Regional Lycoming
Matt Green Belle Vernon RMU
Tyler Sellew Belle Vernon California University
Spencer Lynn Belle Vernon California University
Danielle DeMay Bethel Park High School Penn State Behrend
Dan DiNinno Penn Trafford High School Grove City
Jim Dittman Norwin Penn State Behrend
Megan Duncan Norwin Penn State University
Ryan Fehl Central Catholic Mount Union
Matt Griffin Bethel Park Duquesne
Will Grunewald Mount Lebanon Bowdoin
Ben Iannachione Baldwin Boise State University
Jason Kolodziej Thomas Jefferson High School Bucknell
Zach Kuba Shadyside Academy NYU
Noelle Lyons Norwin Saint Francis
Paul Matthews Greensburg Salem Hampden-Sydney
Dale Meinbresse Upper St. Clair Quinnipiac
Jake Mihalov Thomas Jefferson Denison
Tony Mingone Brentwood Mount Union
Erin Montgomery Allderdice Allegheny
Mike Morante Peters Township Dayton
Ryne Murray Upper St. Clair Westminster
TJ O’ Brien South Park Wheeling Jesuit
Casey Quinn Bishop Canevin Duquesne
Rob Ramsey Geibel Catholic California
Franco Sebastiani Greensburg Central Rochester
Drew Serdy Upper St. Clair CMU
Jake Serdy Upper St. Clair Maine
Erica Bilski Seton LaSalle High School Chatham
Tim Chapon Thomas Jefferson High School Pitt Titusville
Pam Coudriet Carrick High Carlow
Adam Cline Thomas Jefferson High School Penn State Behrend
Kara Stroup Mars St. Francis
Dan Robb Thomas Jefferson High School West Virginia University
Mike Puskaric Serra Catholic Robert Morris University
AJ Little Baldwin CMU
Brian Urban Baldwin Indiana University
Kristen Penska Norwin Juniata
AJ Ross Thomas Jefferson High School St. Vincent
Matt Bliss Bethel Park W and J
Alex Baroffio Bethel Park W and J
4TH ANNUAL 2017 FOOTBALL STRENGTH, SPEED AND SKILLS LINEMAN CAMP
This camp will run for 8 weeks and will meet on Mondays and Fridays at 12 noon for 8 weeks at the Pleasant Hills Location starting June 12th. There is a 5000 square foot area for the athletes to work in. Sessions run for 60 minutes. Total cost of the camp is $349. This camp is not a 3 day deal, it is designed to actually create habits and improve strength, footwork and speed over a 2 month period.
We will be working on total body strength, upper body power and hand quickness, short range acceleration, balance, capping power leaks and toughness.
There will also be a large skills component to the camp involving feet and hands.
Total cost of the camp is $349/athlete. Your place is reserved when we receive your payment. Athlete:coach ratio will not exceed 8:1 generally speaking.
We are accepting reservations now. Your spot will be confirmed with payment.
We will break players into groups based on age and skill. Accepting ages 10 and up.
If 5 players sign up from same team, cost goes to $320/athlete.
Contact Ed at ed@strengthfitnessandspeed.com for registration and more details. Your place will be reserved with your payment.
Our camp coaches include current and former SFAS college football players and SFAS Coaches.
