Posts Tagged ‘football’

Taken from Coach Ed’s emanual Capture5 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 40 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. I also managed to dunk a basketball at a height of 5′ 10″. This was not by accident or due to a gift 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 close 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

Big thanks to Ed Wietholder of Strength Fitness & Speed for the workout and always taking care of me when I’m back in Pittsburgh! Great dude!
Thanks Ed for all the help getting here! If anyone sees this and is in the south hills of Pittsburgh, they should check out Ed Wietholder‘s work!

Chase Winovich
University Of Michigan Football #15
New England Patriots # 50

 

“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

WHEN: STARTS WEEK OF JANUARY 6 MEETING BY APPOINTMENT. SCHEDULE WITH COACH ED VIA ED@STRENGTHFITNESSANDSPEED.COM. EVENING HOURS AND WEEKENDS AVAILABLE
WHY: QB SKILLS AND MENTAL TOUGHNESS
WHO: COACH JEFF METHENY(SEE BIO AT BOTTOM)
AGE: 8 THROUGH COLLEGE
COST: $60 PER HOUR. PAYABLE TO JEFF METHENY VIA CASH OR CHECK

Jeff Metheny has been a head high school coach for 33 years. He has coached numerous standout athletes participating in all levels of college athletics.  His specialty is quarterbacks, coaching some 18 signal callers that played at the  college level. He focuses on footwork, release, throwing motion, agility, strength, toughness and confidence.

 

THIS SESSION FILLED WE ADDED A SECOND IN THE FOLLOWING HOUR!

WHEN: STARTS WEEK OF JANUARY 13 MEETING TWICE PER WEEK FOR ONE HOUR ON WEDNESDAYS AT 7 PM AND SATURDAYS AT 11AM FOR 6 WEEKS.
WHY: OFFENSIVE & DEFENSIVE SKILLS
WHO: COACH KEITH HUEBNER(SEE BIO AT BOTTOM)
COACH MIKE MILLIKEN(SEE BIO AT BOTTOM)
GRADES: 6TH THRU 12TH
COST: $239 to reserve your spot. Camp size limited to 12 athletes and is filling presently. Payable in advance to reserve your spot. Check payable to SFAS, Cash or Credit/Debit/Paypal on the SFAS Website.

Email ed@strengthfitnessandspeed.com with registration and payment questions and about signing up. You will be emailed a registration packet with forms and welcome info.

Contact Coach Milliken or Coach Huebner with questions about equipment and skills addressed.

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The Strength, Fitness, and Speed, Inc. Facility will be
offering a six week lineman clinic in the building. The clinic will have a
CORE FOCUS on basic fundamentals.
Offensively : Some of the topics covered (but not limited too) hand
placement, pad level, combo/zone blocking, double teaming, pass
protection and bumping off.
Defensively : The skills that will be covered (but not limited too)
hand placement, slanting, angling, blitzing, tackling, twisting, splitting
double teams, and pass rush.
What will you need:
● Football helmet
● Mouth piece
● Tennis shoes
● Football jersey
● Positive attitude
If you have any questions, please do not hesitate to
contact Coach Keith Heubner or Coach Mike Milliken
for additional information.
Coach Milliken’s Cell: 724-747-3334
Coach Huebner’s Cell: 412-841-1717
Mike Milliken
-Defensive Line Coach-
_____________________________________________________
Hello, my name is Mike Milliken and I will be one of the line coaches
running the lineman clinic this winter at the Strength, Fitness, and
Speed facility. I’ve been a Line Coach / Assistant Defensive
Coordinator at Bethel Park for twenty-six years. Please take a moment
to review my credentials.
Experience:
● Bethel Park School District
○ Line Coach / Assistant Defensive Coordinator 26 years
○ Helped over 50 players attain a college scholarship (over
two million dollars)
○ WPIAL Football Champions 2008
○ Multiple All-State & All-Conference Players
○ One player currently playing in the NFL; Nick Kwiatkoski ~
Chicago Bears
○ Assisted and formulated the off-season program for Bethel
Park Football Team
○ Have made the playoffs 20 straight years in multiple
classifications
● Glenville State College
○ 1993 ~ Played for the NAIA National Championship
○ Three Year Letter Winner
○ Three Year All-Conference Player
○ College Coach Responsibilities
■ Academic / Study Hall Coordinator
■ Defensive Line Coach ~ Spring 1994

heubner
Keith Heubner Offensive Line Coach

Hello, my name is Keith Huebner and I will be the Offensive Line coach for the lineman clinic this winter at the Strength, Fitness, and Speed facility. First, let me tell you a little about myself. I played locally here at Baldwin High School where I was an All Conference and 2nd Team All State player. After high school I went on to play football for the University of Akron where I received a full athletic scholarship. While at Akron I was a part of the 2005 MAC Championship football team as well as a 3 time letter winner. After college I started my coaching career, serving as the offensive line coach for multiple schools. I spent 3 years at Carlynton High School, 1 year at Canon-McMillan High School and the last 5 years at Bethel Park High School. In 9 years, I have had coached multiple All-Conference players and I have coached multiple player that have gone on to play in college; 2 of which have gone on to play major Division 1 football.

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.

We are happy to provide this service again! Many happy much improved campers!

Q: What is meant by capping power leaks?

A: Power leaks occur when transferring power from legs to hands. Through core, balance, mechanical, and mental improvements we teach how to facilitate this transfer.

Capture

Lineman Strength, Speed and Skills 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 and for some sessions a field to be named later in the South Hills. Sessions run for 60 minutes. Tuesdays are speed/strength and Fridays footwork and skill. 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. START DAY IS JUNE 9!

We will be working on total body strength, upper body power and hand quickness, short range acceleration, balance, capping power leaks and toughness.

Total cost of the camp is $349/athlete.

If 5 players sign up from same team, cost goes to $320/athlete.

Register at www.strengthfitnessandspeed.com. Contact Ed at ed@strengthfitnessandspeed.com for more details.

 

Cory Tucker is a standout lineman at Slippery Rock University. He is a student of the game and was recently named to the 1st team all region at SRU. Cory spent many years sports performance training under the tutelage of Ed Wietholder, founder and Director of Strength, Fitness And Speed, Inc. Cory will be handling all of the skills aspects and some of the strength and footwork development as well.

JT Colosimo attended Seton La Salle High School and is presently playing Football at Waynesburg University. In High School Football Football (letter winner) he was  second-team all-conference. JT spent many years sports performance training under the tutelage of Ed Wietholder, founder and Director of Strength, Fitness And Speed, Inc. JT’s father presently coaches football at Montour High School. JT will be handling all of the skills aspects and some of the strength and footwork development as well.

Ed Wietholder is the President and Founder of SFS, Inc. Over 30 years of experience in Strength, speed and conditioning. Read more about Ed at http://www.strengthfitnessandspeed.com.