Posts Tagged ‘strength training pittsburgh’

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.

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Here is our partially updated list! 1998-

STRENGTH, FITNESS AND SPEED INC. CLIENTS AT THE NEXT LEVEL

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

Cassidy Walsh                    Seton LaSalle                                                    University of Pittsburgh

Nick Bowers                       Kitanning                                                           University of Pittsburgh

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                                                       Lewis 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                                                         Grove City

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

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

Many athletes complain to me and tell me that they can’t gain weight. Those that know me realize that once per week anything edible is fair game for me. Well my once per week should be the young fast metabolism athlete’s rule. My throwback lunch today consisted of 2 turkey and ham sandwiches with lettuce and cheese, 1 peanut butter sandwich, and one half of a large bag of potato chips.Washed this down with a quart of lemonade. This is exactly how I ate my luch in the summer between my sophomore and junior years of high school. 3-4 similar meals like this with a snack of Sunseri’s pizza in the evening. Gained about 15 pounds. Add in a superior weight training plan. Waist did not budge….. I’m getting hungry again writing this so I’m hitting the kitchen.

SFAS LogoThe simplest most overlooked way to get stronger for most athletes is simple linear periodization. I know many athletes who spend 8 months in the weight room and then tell me they did not get any stronger. Start keeping records now. Work harder, not longer. Try overtraining every 3rd or 4th week of a 4-5 week strength cycle, then backing off the following week. Keep your total work volume low, intensity of effort high, eat well, sleep much and gain. You need to be concerned with when and how much weight you add to the bar, not how long you are in the weight room.

Most individuals need to be concerned with how and when to add weight and how much effort is to be put forth at each training session. An effective training cycle allows trainees to make continual progress in size and strength cycle after cycle. Sticking points can be avoided by focusing on how the body adapts to training stresses and rolling with your body’s unique recovery ability as opposed to fighting against it with no results forthcoming.
In addition, add small increments of weight for several reasons. First, it is manageable psychologically. The second reason is physiological. We do not want to exceed  ability to adapt to training stress. The first 6 to 8 weeks of a training cycle involves strength gains that are largely neural. The nervous system increases the efficiency of the available muscle fibers that you already have. Additional muscle is not developed until after this period. If weight is added too quickly before exiting the neurological learning period, a premature plateau is reached before experiencing muscle gain.
Another reason for micro loading is to ensure supercompensation. If you are pushing 100 pounds for 8 repetitions with maximum effort, your body rewards you with fiber and neural adaptations to handle maybe 102 pounds. This is a guess. The following week you choose 101 pounds. The reward gets you to 103 pounds. You have a strength cushion of about 2 pounds since you allowed your body time to adapt to the weight.
In contrast, let’s say you added 5 pounds the first week. You would not be able to handle this for 8 reps and the supercompensation effect as well as the mental aspect of training and gaining would be reduced. If this is continued for a long period, a plateau is a sure bet.
In closing, the success of any program is limited to the body’s recovery ability. This notion should be at the core of any strength and conditioning training program.

SFAS LogoI just wanted to wish you a wonderful holiday season, and thank you for your support.

Whether you’ve been a client for years, a fan of our newsletter, or are just finding out about us for the first time, we’re honored to have you as a member of our community. Every day that we get to help you or your student athlete to become better  is truly a privilege.

Our plans for 2013 and beyond are very exciting. We’ll be expanding and remodeling our Pleasant Hills location, introducing an “open gym” membership concept, and increasing the knowledge and development of our already amazing coaches. Everything we do is geared towards helping you achieve your goals. The beauty of it is that it comes natural to all of us because it is indeed our passion.

Finally, even though I’ll be spending less time on the training floor after 5 PM due to my hectic very early morning and afternoons, I’ll be continuing to share my ideas on training through my coaches, the blog and other media channels. And that’s just for starters…

On behalf of everyone who works here: Thank you. We wouldn’t be here without you and we’ve been keenly aware of that for the last 14 years.

Best wishes to you and your family,

Ed

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 http://www.post-gazette.com/stories/sports/high-school-other/piaa-track-championships-stanley-breaks-national-record-637726/

There is a danger of sports performance training becoming performed by unqualified, inexperienced individuals. There is also a danger that it will be about the cheapest price and easiest access.

Take a look at who you are training with and your group size.

Are you doing what everyone else in the class is doing even though they have different goals and individual needs?

Did you have  a needs analysis performed?

Beware of a cheaper training facility because it is usually coming with a price. The price being lack of credentials and individual customized attention. Not to mention lack of tracking workouts with no plan and no vision.

Cheap can actually come with a higher cost than quality.

Strength, Fitness And Speed Athletes enjoy the following benefits:

Why is Strength, Fitness And Speed, Inc. the leader in Sports Performance Training since 1998?  

The primary reason is that we know a template based program just does not fit every athlete’s needs. Systems developed in the 1980’s are no longer cutting edge. One standardized system cannot cover individual physiological differences in age, maturity and gender. Here are some more: 

1. Individualized and scientifically designed & time tested training programs

All of our programs are created by Ed Wietholder, well known speed and sports performance coach to numerous athletes across Pennsylvania. These are developed in conjunction with his head performance coaches and are based on the results of the athlete’s assessment, not what a chart or protocol may call for. Ed and his staff are well aware that each individual is unique and that programs must be designed for each individual’s physiology, gender and sport. One size does not fit all.  

2. A Functional assessment

You need a map to tell you where you are going. You need a starting point and the best route to reach your destination. We take baseline measures so that we can measure the routine’s effectiveness over time. Resisted and assisted work is extremely reinforcing to the nervous system. Corrective strength and nervous system reeducation are in order for most athletes at the initiation of their program before habits are reinforced.  

3. Individual tracking and ongoing fine tuning and progression

Every athlete has his or her own private database in which each workout is tracked and reevaluated over time. Athletes change and so does the workout stimulus. We have records for our athletes from the time that they are in grade school through college!  

4. Guaranteed personal attention from the coach

Athletes train in one on one settings unless specified by the athlete. We perform small group training if the athlete wishes to train with a group of teammates or friends with similar goals. We perform assessments on each individual in the group and we recommend whether or not the athletes should form a group or not. Quality before quantity!  

5. Fully functional facilities without the fluff!

Each of our facilities are 3,000 – 5,000 square feet with sprint tracks, agility areas, half basketball court (Irwin), strength training areas, and core training areas. Our facilities are equipped with all that you need for a fully functional, no nonsense training session.  

6. An open line of communication with the Sports Performance Director

Any questions parents or athletes have regarding training can be answered via email, in person, or the telephone. This gives the athletes and parents the opportunity to better understand the program and outcomes.

7. We are continuously improving and adding to our knowledge base

We strive to always offer our clients the best of what’s available in the sports performance, health and fitness industries. Current trends are evaluated and implemented if deemed appropriate.

Strength, Fitness And Speed, Inc. gets you off of the bench and into the game!