Posts Tagged ‘sports’

This will be a chance for those not yet part of the SFAS family to check out the facility, observe some training, speak to our staff and to get an opportunity to sign up for 50% discounted functional assessments. All current and past SFAS family members are welcome to attend!

  • Meet Coach Ed and get a perspective on 40 plus years of trends and what is effective in training. What looks “cool” may not do much for the athlete at all.
  • Meet his excellent staff and observe some training
  • There will be an opportunity to schedule a 50% discounted assessment for attending
  • Of course some snacks(healthy!) and….some not so much2016-07-27 18.34.40

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.

This will be a great experience for all involved. We hope to help our camp realize higher levels of fitness and improved body composition!


I had a feeling when Billy Stanley started back with us in Fall 2011 that this was going to be his year. As a matter of fact I joked with him and said he would break the school record in the spring with his first throw. I was off, but not by much, it was indeed his second throw.The rest as they say is history. I had Bill focus on ground based movements and periodized his training accordingly. I had very little interest in high rep ranges and focused on building a strong foundation from which he could express power. Lots of overhead pressing, squatting, deadlifting, olympic type lifts as well as lots of overhead slams, sledgehammer work and various plyometric movements to simulate javelin progression. We really focused on the transfer of power from hips to hands. I look forward to watching Bill Rise at Ohio State University. Read more at

The Fifth Quarter?

Most sporting events are either won or lost before the fifth quarter. Unfortunately most young athletes today only plan on playing four quarters and never reap the benefits of playing through the fifth. I am not talking about overtime or extra innings. I am talking about refueling your body with the proper nutrition to play your sport at the highest-level possible day in and day out.
The most commonly asked question from our athletes is what they should be doing immediately after their workout. Everyone wants to be bigger, faster, and stronger but no one understands the commitment necessary to achieve these goals and reach their full potential as an athlete.
Throughout your workout your body is reacting and responding to the demands put forth by your coach. You are running, lifting, and jumping at a continued high level of intensity. Your body takes you through the workout but is left depleted and broken. In this scenario the fifth quarter could possibly be more important then all four previous quarters combined. Your body uses fuel just like the car that brought you to your workout. If you never refuel your car you will eventually break down and go nowhere. The same thing will happen to your body if it is not refueled after every workout or sporting event.
The human body’s main source of fuel is carbohydrates (Muscle glycogen). When these levels are full you can push your body further and maintain a higher level of intensity for a longer period of time. In order to keep these levels high it is very important to take advantage of the ninety-minute window after your workout when your body is eager to absorb carbohydrates and repair itself.
My recommendation to anyone who is trying to reach his or her full athletic potential is to play through the fifth quarter. Grape Juice, bananas, oatmeal, etc are all good healthy sources of carbohydrates. Protein shakes and bars provide your body with the nutrition necessary to repair your muscles and allow them to continue to grow. Your post workout meal should consist of both healthy carbohydrates and protein, which should be consumed immediately after your workout. After you add the fifth quarter to the four already won you are taking the most important steps in becoming the athlete you want to be.