Training & Conditioning 22.8

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Circle No. 100

Treating the Athlete

10PerfectAlignmentChiropractic care has come a long way in recent years, and athletes aren’t missing out on its benefits. Dr. Nick Athens answers why here. By R.J. Anderson

Optimum Performance

17 StrengthinDesignIf you ever get the chance to be involved in the design of a new strength and conditioning facility, you’ll want to hear what these coaches—who have done just that—have to say.By Dennis Read

Nutrition

26OntheRoadAgainEating on the go can be challenging for athletes, but making the right choices simply requires a little knowledge and planning ahead.By Lindsey Remmers

Leadership

33BreakingDownWallsAt Northeastern University, athletic training and strength and conditioning are no longer operating as separate entities, or even in separate rooms.By Art Horne & Dr. Gian Corrado

Sport Specific

39StrongStrokesThe women rowers at The Ohio State University train each part of the rowing stroke in the weightroom. This past spring, their strong strokes resulted in an NCAA Championship. By Kim Dally-Badgeley

Bulletin Board4 LQTS guidelines too strict? … Preseason fitness may not have bearing on injury rates … New SCT testing proposal in Division III … Sneakers with aerodynamic properties.

Q&A7 John Lopez Coppin State University

Product News

45 Strength Training & Cardio49 Power Racks50 Arm & Shoulder51 More Products

56 Advertisers Directory

CEU Quiz53 For NATA and NSCA Members

On the cover: Photos provided by (clockwise from top left) Total Strength and Speed, Harding Academy, Power Lift, and Drexel University.

November 2012, Vol. XXII, No. 8

contents

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T&C NOvEMbER 2012 1 TRAINING-CONDITIONING.COM

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Publisher Mark Goldberg

Editorial Staff Eleanor Frankel, Director Abigail Funk, Managing Editor R.J. Anderson, Patrick Bohn, Kristin Maki, Mary Kate Murphy, Dennis Read

Circulation Staff David Dubin, Director Erin Stewart

Art Direction Message Brand Advertising

Production Staff Maria Bise, Director Neal Betts, Trish Landsparger

Business Manager Pennie Small

Special Projects Natalie Couch Dave Wohlhueter

Administrative Assistant Sharon Barbell

Marketing Director Sheryl Shaffer

Advertising Sales Associate Diedra Harkenrider (607) 257-6970, ext. 24

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T&C editorial/business offices: 20 Eastlake Road Ithaca, NY 14850 (607) 257-6970 Fax: (607) 257-7328 [email protected]

November 2012 Vol. XXII, No. 8

Marjorie Albohm, MS, LAT, ATC Director, Ossur Americas Past President, NATA

Jon Almquist, ATC Athletic Training Program Administrator Fairfax County (Va.) Public Schools

Jim Berry, EdD, ATC, SCAT, NREMT Head Athletic Trainer Myrtle Beach (S.C.) High School

Christine Bonci, MS, LAT, ATC Associate Athletics Director Sports Medicine/Athletic Training University of Texas

Leslie Bonci, MPH, RD, CSSD, LDN Director of Sports Medicine Nutrition Center for Sports Medicine University of Pittsburgh Medical Center

Cynthia “Sam” Booth, PhD, ATC Visiting Assistant Professor SUNY Brockport

Debra Brooks, CNMT, LMT, PhD CEO, Iowa NeuroMuscular Therapy Center

Cindy Chang, MD President, American Medical Society for Sports Medicine

Dan Cipriani, PhD, PT Associate Professor Deptartment of Physical Therapy Chapman University

Gray Cook, MSPT, OCS, CSCS, RKC Clinic Director Orthopedic and Sports Physical Therapy Dunn, Cook and Associates

Keith D’Amelio, ATC, PES, CSCS Nike Sparq Training

Bernie DePalma, MEd, PT, ATC Assistant Athletic Director Head Athletic Trainer/Physical Therapist Cornell University

Lori Dewald, EdD, ATC, CHES, F-AAHE School of Public Safety and Health American Public University

David Ellis, RD, LMNT, CSCS Sports Alliance, Inc.

Boyd Epley, MEd, CSCS Director of Coaching Performance National Strength & Conditioning Association

Peter Friesen, ATC, NSCA-CPT, CSCS, CAT Head Athletic Trainer/Conditioning Coach Carolina Hurricanes

Lance Fujiwara, MEd, ATC, EMT Director of Sports Medicine Virginia Military Institute

Vern Gambetta, MA President, Gambetta Sports Training Systems

P.J. Gardner, MS, ATC, CSCS, PES Athletic Trainer, Liberty High School, Colo.

Joe Gieck, EdD, ATR, PT Director of Sports Medicine Professor, Clinical Orthopaedic Surgery University of Virginia (retired)

Brian Goodstein, MS, ATC, CSCS, Head Athletic Trainer, DC United

Gary Gray, PT President, CEO Functional Design Systems

Maria Hutsick, MS, LAT, ATC, CSCS Head Athletic Trainer Medfield (Mass.) High School

Christopher Ingersoll, PhD, ATC, FACSM Director of Graduate Programs in Sports Medicine/Athletic Training University of Virginia

Allan Johnson, MS, MSCC, CSCS Sports Performance Director Velocity Sports Performance

Tim McClellan, MS, CSCS Strength and Conditioning Specialist Rehab Plus Sports Performance and Injury Rehabilitation

Timothy Morgan, DC, CCSP Professor of Exercise and Health Sciences University of Massachusetts

Jenny Moshak, MS, ATC, CSCS Assistant AD for Sports Medicine University of Tennessee

Steve Myrland, CSCS Owner, Manager Myrland Sports Training, LLC Director of Coaching, Train-To-Play

Tim Neal, MS, ATC Assistant Director of Athletics for Sports Medicine Syracuse University

Mike Nitka, MS, CSCS Director of Human Performance Muskego (Wis.) High School

Bruno Pauletto, MS, CSCS President, Power Systems, Inc.

Stephen M. Perle, DC, MS Professor of Clinical Sciences University of Bridgeport College of Chiropractic

Brian Roberts, MS, ATC Director, Center for Medicine and Sport

Ellyn Robinson, DPE, CSCS, CPT Assistant Professor of Exercise Science Bridgewater State College

Kent Scriber, EdD, ATC, PT Professor/Clinical Education Coordinator Ithaca College

Chip Sigmon, CSCS*D Speed and Agility Coach OrthoCarolina Sports Performance

Bonnie J. Siple, EdD, ATC Assistant Professor Department of Exercise and Rehabilitative Sciences Slippery Rock University

Chad Starkey, PhD, ATC, FNATA Division Coordinator, Athletic Training Program, Ohio University

Ralph Stephens, LMT, NCTMB Sports Massage Therapist, Ralph Stephens Seminars

Jeff Stone, MEd, LAT, ATC Head Athletic Trainer, Suffolk University

Fred Tedeschi, ATC Head Athletic Trainer, Chicago Bulls

Terence Todd, PhD Lecturer, Kinesiology and Health Education University of Texas

Training & Conditioning (ISSN 1058-3548) is published monthly except in January and February, May and June, and July and August, which are bimonthly issues, for a total of nine times a year, by MAG, Inc., 20 Eastlake Road, Ithaca, NY 14850. T&C is distributed without charge to qualified professionals involved with competitive athletes. The subscription rate is $24 for one year and $48 for two years in the United States, and $30 for one year and $60 for two years in Canada. The single copy price is $7. Copyright© 2012 by MAG, Inc. All rights reserved. Text may not be reproduced in any manner, in whole or in part, without the permission of the publisher. Unsolicited materials will not be returned unless accompanied by a self-addressed, stamped envelope. Periodicals postage paid at Ithaca, N.Y. and additional mailing offices. POSTMASTER: Send address changes to Training & Conditioning, P.O. Box 4806, Ithaca, NY 14852-4806. Printed in the U.S.A.

Editorial Board

2 TRAINING-CONDITIONING.COMT&C NOVEMbER 2012

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(ice hockey, volleyball, and basketball) before their seasons started. They put the athletes through a battery of six fitness tests: A vertical jump test to measure anaerobic power and lower-body strength, a sit-and-reach test to measure lower back and hip flexibility, a cone running drill to measure agil-ity, pushups to measure upper-body strength, sit-ups to measure core strength and flexibility, and a range-of-motion test to measure shoulder flexibility. Then, at a postseason meeting, the researchers gathered injury reports from the athletes.

After calculating the “time to first injury” for each athlete, the researchers compared that figure to the preseason fitness test results and found little connection. In fact, “The only connec-tion we found between preseason fitness and injury was that [weaker] upper-body strength, as evaluated by pushups, was associated with a shorter time to injury,” researcher Michael Kennedy, PhD, Assistant Professor of Physical Education and Recreation at Alberta, told Medical News Today. “This was despite most of the injuries being associated with the lower body.”

Meanwhile, though it wasn’t the original goal, the study found that gender and the specific sport played were much more strongly connected. Female athletes were more likely to suf-fer an injury before males, with an average time to first injury of 41 percent of the season compared to 60 percent for male athletes. Volleyball players had the shortest mean time to injury at 27 percent of the season compared to 58 for basketball and 68 for ice hockey.

To download the study, which appeared in Sports Medi-cine, Arthroscopy, Rehabilitation, Therapy & Technology in July, go to: www.smarttjournal.com and search “preseason fitness measures.”

Revamped Sickle Cell Legislation Proposed

NCAA Division III is not giving up on implementing sickle cell trait (SCT) testing. While legislation requiring SCT testing was voted down at the NCAA Convention last January, a new proposal has been submitted.

The most recent legislation includes several new educa-tional components. One calls for all D-III student-athletes to receive baseline education regarding SCT. Another requires athletes who opt out of status confirmation to receive addi-tional education regarding risks, impacts, and precautions relating to SCT. The proposal also allows athletes to partici-pate even if they don’t know their SCT status, as long as they undergo more education.

“The key for this new proposal is its educational umbrel-la,” Management Council Chair and University of Redlands Athletic Director Jeff Martinez told the NCAA News. “This proposal ensures that all student-athletes are aware of the

Re-Thinking LQTS Guidelines

For years, athletes diagnosed with Long QT Syndrome (LQTS)—a genetic abnormality in the heart’s electrical system—have been told by most doctors that it is in their best interest to discontinue participation in athletics. But a recent study from the Mayo Clinic may change the advice physicians give their LQTS patients.

Published online by the Journal of the American Medi-cal Association, the study examined the medical records of 130 LQTS patients ages 6 to 40 who were evaluated at the Mayo Clinic between July 2000 and November 2010. The patients chose to continue athletic participation after diag-nosis and LQTS-related events despite the recommenda-tion not to do so.

Of these patients, 20 had an implantable cardioverter- defibrillator (ICD), 49 participated in more than one sport, 32 competed at the high school level, and eight competed at either the college or professional levels. During the 10 years the study covered, only one athlete experienced a LQTS-triggered event while participating in a sport. In that athlete’s case, he twice received a corrective shock from his ICD and survived.

“About eight years ago, after I started to see some of these lives ruined by the recommendation to discontinue sports, we decided to challenge the status quo,” Michael Ackerman, MD, PhD, a pediatric cardiologist and Director of the Mayo Clinic’s LQTS Clinic said in a statement. “We adopted a philosophy that empowered patients and their families with the right to make an informed and difficult decision about continuing in competitive sports, a possible LQTS risk-taking behavior.

“We felt that although exercise, sports, and the thrill of vic-tory and agony of defeat could potentially trigger a danger-ous heart rhythm in these patients, that in a well-counseled, well-studied, and well-treated patient, these may be manage-able risks,” Ackerman continued. “Up until now, the current status quo has been to view these things as controllable risk factors which are controlled by kicking these patients out of most sports.”

To view the Mayo Clinic’s press release on the study, visit: www.mayoclinic.com and type “Sports Guidelines for Long QT Syndrome Patients” into the search window.

Fitness Tests Offer Little Injury Info

University of Alberta researchers recently set out to find whether athletes who are in better shape are less prone to inju-ry. Surprisingly, they discovered that preseason fitness levels had little connection to risk of injury during the season.

The researchers began by looking at 86 athletes from men’s and women’s college varsity teams in three sports

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importance of knowing their status, and of the risks those who opt out are taking.”

According to martinez, additional outreach and incorpora-tion of feedback from members with concerns over the original legislation makes this proposal more likely to pass. “Last year’s proposal already had the President’s Council backing, but the governance structure perhaps under-communicated the nuanc-es of what was being proposed,” martinez said. “between the outreach that’s already been done and what is yet to be done to get the membership to understand the importance of this measure, I’ll be surprised if anyone at the 2013 Convention can honestly say they didn’t know this was coming.”

If the proposal gets the nod in January, current D-III athletes would be required to undergo testing or provide documen-tation of a previous test by the 2014-15 academic year. All incoming athletes (first year and transfer) would need to do the same beginning in 2013-14.

It’s Gotta Be the Shoes

runners looking for a performance edge may be able to find one on the shoe rack. Using a wind tunnel to measure wind drag on mid- and long-distance running shoes, researchers in eng-land recently concluded that a more aerodynamic and “dimpled” sneaker could provide athletes with a competitive advantage.

Published in the International Journal of Sports Science and Engineering, the study was led by robert Ashford, PhD, Director of Postgraduate research Degrees at birmingham City Univer-sity’s Faculty of Health. His team observed and measured the drag on four pairs of shoes at four different wind speeds.

Ashford and his team determined that the design texture of a running shoe’s upper (the part that secures the shoe to the foot) and the overall shape of its “frontal aspects” could affect a runner’s performance. Furthermore, Ashford said in a press release that shoe designs incorporating dimples resembling those found on golf balls contributed to improved aerodynam-ics and performance.

“If looking at differences in wind conditions, these small dif-ferences over a long period of time may actually affect energy consumption and ultimately the finishing time for an individual athlete—whether they are a professional or an amateur,” Ash-ford said, adding that his group’s work may be the tip of the ice-berg for evaluating footwear performance. “very little research to date has been done on the material of running shoes and there is great potential here for the future.”

To view a video about the study, go to: www.youtube.com and search: “research shows running shoe could improve performance of olympic athletes.”

To honor: High school athletic trainers who have become MVPs in their athletic departments by going above and beyond their job duties to deliver the best sports medicine care to their athletes.

Why: Because high school athletic trainers are the unsung heroes of interscholastic sports and many work countless hours to help young people become the best they can be. We would like to honor those who put their heart and soul into helping student-athletes on a daily basis.

Criteria: To be considered, an athletic trainer must work with high school athletes (in either a school or clinic setting) and have the following qualities:• Have earned the respect of coaches they work with and student-

athletes they care for• Go beyond their job description to support student-athletes• Put in extra effort to make the athletic training program the best it

can be• Serves the local or larger community through community service

Nominations: Please provide us with a 400-800 word description of how the nominee fits the above criteria. Any support-ing materials are welcome. Full contact information for both the nominee and the person nominating must be provided.

Winner: Will be featured in the April issue of T&C and honored at the NATA Convention. He or she will also receive a plaque and product-related prizes.

Questions: Please feel free to contact us with any questions: Eleanor Frankel, 607-257-6970, ext. [email protected]

Send to: Most Valuable Athletic Trainer AwardTraining & Conditioning, Momentum Media Sports Publishing20 Eastlake Rd., Ithaca, NY 14850or [email protected]

Deadline: December 31, 2012

Sponsored By:from Training & Conditioning and Sports Health:

T&C NOVEMBER 2012 7 TRAINING-CONDITIONING.COM

John Lopez Coppin State University

with—who shook my hand and told me they were excited for me and that I deserved it. During my career, I’ve done things that I believed to be important and that needed to be done, but when people told me they respected me for it, it blew me away. I have a tendency to be outspoken, but I didn’t realize the impact of the things I said or did until then.

Youoriginallywantedtobeacoach.Howdidyougetintoathletictraining?I was hired by Tampa Catholic as an athletic trainer, an of-fensive line coach for the junior varsity football team, and a scout for the varsity team. Back then, I wanted to be a coach first and athletic trainer second, but the school’s athletic di-rector and head football coach felt the opposite.

At the time, I was going through school at Tampa as an athletic training student, and it quickly became apparent to me how much I didn’t know about the profession. So I called the athletic trainer from my high school and several others from local colleges for advice. In talking with them I began to see how important this work was, and it drove me to study harder and make athletic training my full-time job.

Whydidyouleaveprofessionalfootball?I loved working at the professional level, especially early on. But over the years, how seriously the teams took their off-

After working in the high school, college, and professional ranks and at a prviate rehab center, John Lopez became Director of Sports Medicine at Coppin State last year.

John Lopez, LAT, ATC, Director of Sports Medicine and Head Athletic Trainer at Coppin State University, is no stranger to awards. As the Chair of the NATA Service Award Subcommittee and a member of the NATA Hall of Fame Subcommittee, he helps hand them out to fellow athletic trainers. He is also the Co-founder and President and Board Member Emeritus of the NFL’s Ed Block Courage Award Foundation.

But Lopez has a habit of receiving awards himself as well. In 1988, he received the Professional Football Athletic Trainers Society (PFATS) Outstanding Alumni award. Elev-en years later, he was given the NATA Most Distinguished Athletic Trainer award. Then in 2005, he was inducted into the Maryland Athletic Trainers’ Association (MATA) Hall of Fame. Last year, the Mid-Atlantic Athletic Trainers’ Associa-tion Hall of Fame came calling. And in June, he picked up the profession’s highest honor when he was enshrined in the NATA Hall of Fame.

Lopez got his start in athletic training as the Head Ath-letic Trainer at Tampa Catholic High School in the mid-60s, while still a student at the University of Tampa. In 1969, he was hired by the university to work with the football team, a position he held until the program was dropped in 1975. Having successfully worked at the high school and college levels, Lopez moved on to the professional ranks next. He worked in the NFL from 1976 to 1984, first for the Tampa Bay Buccaneers and then for the Baltimore and Indianapo-lis Colts.

Lopez returned to Maryland in 1984, where he co-found-ed the Towson Sports Medicine and Rehabilitation Center, serving as its director for 19 years. Following a short stint in medical sales, he returned to athletic training in August of 2011 at Coppin State. In this interview, Lopez talks about why he left the NFL, his time at Towson Sports Medicine, and the serendipitous way he wound up at Coppin State.

T&C:WhatwasyourreactiontobeinginductedintotheNATAHallofFame?Lopez: I thought the NATA had called the wrong person. The enormity of it didn’t hit me until I got to the annual meet-ing and started preparing for the ceremony. That was a very emotional time.

The remarkable thing about the experience for me was the number of people—many of whom I didn’t have a relationship

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season work began to wear on me. When I was hired by the Baltimore Colts in 1979, many athletic trainers worked on a seasonal basis. So even though you might work 100-hour weeks during the season, you still had time to recharge your batteries in the off-season. By the mid-80s, that had started to change, and I felt time slipping away from me.

Other factors contributed as well. I was disillusioned by the pressure medical staffs felt from player agents, who questioned treatments and often asked for second opin-ions. And the way the move from Baltimore to Indianapolis transpired was challenging for me.

WhatdroveyoutostartTowsonSportsMedicine?When I was working for the Colts, the team physician and I kept wondering why we couldn’t transform the athletic training room model into a private practice setting. Back in 1984, Baltimore had two sports medicine centers, but they were not run in the athletic training room style. So we took the concept and turned it into what is now known as the physician extender model, where athletic trainers were working with doctors, taking patient histories, and ordering x-rays, all while communicating with players, their parents, and their coaches.

Youtaughtabasicsportsmedicinecoursetohighschoolcoachesforalmost30years.Howdidyougetstartedasaninstructor?I began teaching that course to students at Tampa in the early- to mid-70s. Not long after, high school coaches start-ed approaching me about attending the class. Unfortunate-ly, their schedules didn’t allow it. So I started teaching them the basic principles on nights and weekends.

By 1984, I was in the clinical setting and the Maryland Public Secondary Schools Athletic Association was de-veloping a course for high school coaches. It was obvi-ous to me that coaches needed the training, and it was an easy move from an informal to more structured curriculum. I taught that course from 1985 to 2003 and think it was in-credibly valuable.

Whydoyoufeelcommitteeworkisimportant?One of the things I learned from my mentors is that an ath-letic trainer should try to make the profession better for those who follow them. If you don’t do that then I think you have to ask yourself what you truly accomplished during your career. Getting involved at the local and national levels allows you to work for the things that can make the field better.

HowdidyouendupinvolvedwiththeEdBlockCourageAward?Eddie Block had a profound impact on a number of athletic trainers working today, myself included, through his work as an athletic trainer for the Colts and as a physical therapist at a Baltimore hospital. He felt it was extremely important to work with and help children, and the community began presenting the Courage Award to a Colts player in his honor in 1978. When I returned to Baltimore in 1984, there was some worry about what to do with the award, since the Colts had left. I couldn’t let the award disappear, so I went to the PFATS to see if we could take it to the national level. Now the award is given to one player from each NFL team every year who ex-hibits inspiration, sportsmanship, and courage.

Whatpromptedyourreturntoathletictraining?It was an accidental situation, honestly. The economy tanked not long after I tried my hand at medical sales. At that time, the athletic director at Coppin State was looking to change the culture of the program and add an assistant athletic trainer to the staff so the head athletic trainer wouldn't get burnt out. He and I have some mutual friends and he con-tacted me for suggestions, but no one was the right fit.

Finally, after a few months of trying, I half-jokingly said to him, “If you’re so set on hiring another athletic trainer, why don’t you hire me?” He said, “Okay, you’ve got the job. Come work for us.” Not long after that, the head athletic trainer decided to quit, and I moved into that role. I came here with no intention of being the Director of Sports Medi-cine and handling administrative duties. But it fell to me, and I’m having more fun now than I ever have. It was like putting on an old pair of gloves—very comfortable. n

John Lopez LAT, ATC

Director of Sports Medicine and Head Athletic Trainer, Coppin State University

Member of Maryland Athletic Trainers’ Association (MATA), Mid-Atlantic Athletic Trainers’ Association, and NATA Halls of Fame

Past Vice-President of the MATA

Former Chair of the MATA Legislative Committee

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TREATING THE ATHLETE

Perfect

T he day after making a last-second game-winning catch against the New Orleans Saints in the 2012 NFL playoffs, San Francisco 49ers

All-Pro tight end Vernon Davis was battling soreness and tightness in his neck and shoulders. So he called Nicholas Athens, DC, a chiropractor in San Carlos, Calif., who regularly works with 49ers players. That afternoon, Davis was in Athens’s office finding relief through a series of twists, pulls, and adjustments.

Sporting a client list that has includ-ed Joe Montana, Jerry Rice, Tom Bra-dy, and many current 49ers, Athens has spent the last 30 years adjusting necks, spines, and various extremities on pro-fessional and everyday athletes. His goal is to bring his clients acute and long-term relief and help fine-tune their bodies. Athens sees chiropractic care as another key component in the comprehensive fit-ness and health wellness regimens that today’s elite athletes subscribe to.

Athens’s work with professional ath-letes began as soon as he entered the field. After graduating from Palmer Col-lege of Chiropractic in Davenport, Iowa in 1982, Athens headed west and opened

R.J. Anderson is an Assistant Editor at Training & Conditioning. He can be reached at [email protected].

By R.J. AndeRson

Chiropractic care has come a long way in recent years, and athletes aren’t missing out on its benefits. Dr. Nick Athens answers why here.

AP PHOTOS/BILL NICHOLS

San Francisco’s Vernon Davis is one of several 49ers players Dr.

Nick Athens adjusts regularly.

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his practice in the spring of 1983. Soon after, he encountered the first of many NFL patients. Since then, he has worked diligently to build both his practice and the reputation of his profession.

Though Athens has attended more Super Bowls than most NFL coaches and has appeared on a number of na-tional TV broadcasts, he admits that it can be an uphill battle to justify the role of chiropractic care in the sports medi-cine world.

We recently talked to Athens about his profession and the 30 years he’s spent working with professional ath-letes. He also shares his thoughts on why some people doubt the effective-ness of chiropractic care and addresses some common misconceptions he’s en-countered along the way.

T&C:Whyischiropracticcareappropriateforathletes?Athens: The whole premise of this pro-fession is that the brain and nervous system run the body. If the spinal ver-tebrae are misaligned they can impinge the nerves, which can not only cause discomfort, pain, and stiffness, but also cut off power to muscles and organs and reduce their output. When I check if a player’s spine is out of alignment, I also check their extremities. But I only work on areas that they need help with. I won’t just adjust something that’s al-ready stable and in alignment.

As chiropractors, we correct sublux-ations, which is when a bone is out of alignment and impinging the nervous system. By using my hands to mechani-cally readjust a joint and/or the spine, I can reduce subluxations and return the athlete to proper alignment, which improves the function of the body from the inside out.

Football players take a lot of com-pressing hits during a game and getting adjusted allows the vertebrae to properly reset and their central nervous system to reboot. Getting adjusted on a weekly basis keeps small subluxation injuries from accumulating and becoming a larg-er problem. If you take care of these inju-ries as they happen, they’re more apt to go away faster. For example, if you have an impinged shoulder and you don’t do anything about it, it’s going to get worse and worse, and it may eventually be-come arthritic and shorten your career. The average NFL player’s career only lasts three and half years as it is.

Whataresomeofthemorecommoninjuriesyouseeinprofessionalfootballplayers?I see a lot of stingers in the neck and shoulder area, sometimes with pain ra-diating down the arms. Hip and shoul-der issues are also common. And we see a lot of tight hamstrings that result from a player’s hips and back being out of alignment.

What’sthemostuniqueinjurysituationyou’veencounteredwhenworkingwithathletes?Former 49ers running back Roger Craig had a hip injury in the mid-80s and was told by team doctors that he would be out a few weeks. The injury occurred when he planted his knee in the ground just as he was being tack-led, and a player hit him from another angle. The contact forced his hip out of alignment due to the awkward rota-tion it made while his knee was plant-ed. Nothing was damaged structurally, but since he couldn’t move his hip, the doctors said he would probably need to sit out a few games. I worked on him a couple of days in a row to push and pull his spine, hip, and leg back into alignment, and the injury responded pretty quickly to the treatment. He played the following week and didn’t miss a single game.

Whendoyoutypicallyworkwiththe49ersplayers?During training camp, I’ll work with players on their off days. I set up a table at the team hotel and they come in one after another. During the sea-son, it depends on how they’re feeling. Sometimes I work with them before a game to reduce any discomfort and sometimes after—and sometimes be-fore and after. As the season goes on, their bodies really start to break down, so I like to get them adjusted and back into alignment once a week.

Howlongisatypicalsessionwithanathlete?About 10 minutes. I have an assistant who does some soft tissue work first, then the athlete comes to my table and I do the necessary exam and adjustment. Relief typically sets in within 10 to 15 minutes. The soft tissue work and ad-justment work improve the function of the body and the flow of muscle fibers almost immediately.

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were very happy with how they felt after being adjusted.

Howdidtheteam’smedicalstafffeelaboutyouworkingontheirplayers?After working with those four or five players, I saw one of the team doctors at the gym and said, “I’d like to work with you guys because a lot of your players want and need chiropractic care.” The doctor nodded his head and said, “Fine, if anybody needs it we’ll send them to you.” However, shortly afterward, I re-ceived a letter from the team physician that said if players saw me, it wouldn’t be by referral because they would never send anyone to a chiropractor.

Whatwasyourresponse?I decided that if I couldn’t go through the organization to work with players who need the care, I would go to the players themselves. So I started setting up shop at the team hotel and more and more players started coming to me via word of mouth.

Eventually, I was working with over 30 players, including some of the big-

Howdidyoureducationprepareyoutoworkwithathletes?In addition to learning how to do spi-nal adjustments, I took classes at Palm-er on how to adjust extremities from Dr. Mitch Mally. He taught me how to work on the feet, knees, hips, shoulders, wrists, and ankles. I use those skills quite a bit with my professional and ev-eryday athlete clients.

Whendidyoufirstgetinvolvedwithprofessionalathletes?When I started my practice in 1983, I thought I’d just work on weekend war-riors and the general public. Then one of Dr. Mally’s patients, Roger Craig, was selected in the second round of the NFL draft by the 49ers. Roger wanted to continue receiving chiropractic care and because my office was located near the 49ers’ training facility, Dr. Mally recom-mended that Roger come see me when he got to California, which he did.

Roger was just my 10th patient. He liked how he felt after seeing me, and soon, four or five more guys from the team came in for treatment. They had never been to a chiropractor before and

gest names on the team. Jerry Rice and others got on the bandwagon. Their mindset was, “If this is making me feel better and prolonging my career, why shouldn’t I continue it?”

Then, in 1990, a big moment for both the profession and me arrived when CBS Sports did a Super Bowl pregame show segment on my work with Joe Montana, who had been battling back issues for a number of years. That seg-ment was seen by 90 million people and really opened up some eyes about the le-gitimacy of chiropractic care.

Howdidthatpublicityhelp?It opened up the door for teams to hire chiropractors, which is quite common today. I think doctors began realizing that chiropractors are not trying to take over medical care. We just want to be a spoke in the wheel in addition to ath-letic trainers, massage therapists, nutri-tionists, and everybody else working to get and keep players healthy.

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to us and keeping them coming back. Maybe they should ask themselves, “Why is this profession growing?”

What’syourbiggestfrustrationabouttheperceptionofyourprofession?If a patient has an unproductive chiro-practic experience, they are apt to say, “I went to a chiropractor and it didn’t work,” not realizing that they might have just gone to a bad chiropractor. There is good and bad in any profes-sion, and you simply have to find a good chiropractor.

I know that when I work on patients, I’m usually giving them their first ex-posure to our profession. If I give them good results, I’m representing my profes-sion at the highest standard, and they’ll recommend chiropractic care to others.

Whataresomeothercommonmisconceptionsyouhear?“I heard that if you go to a chiropractor once, you have to keep going in order for it to work.” In actuality, you don’t have to do anything. You don’t have to eat right, you don’t have to work

out, and you don’t have to get mas-sages or do any of those healthy things. But they’re probably good for you, es-pecially if you keep doing them. It’s a good idea to work out and eat right on a regular basis, and it’s a good idea to see a chiropractor regularly. It’s recom-mended, but it’s not mandatory to be effective—it’s a lot like taking a car in for regular tune-ups.

A couple more misconceptions are that an adjustment can hurt you or cause a stroke. If that’s the case, why is our malpractice insurance so low? I think that’s a very revealing fact about our profession. Our malpractice insurance premium is $2,000 to $2,500 a year. A doctor who prescribes medication has a malpractice insurance rate of $10,000 to $20,000 a year and orthopedic surgeons pay about $50,000 a year.

To tell you the truth, I hear most of those skepticisms from doctors, not the public. It’s not unusual for me to save two to three people a week from having to undergo spinal surgery because of successful chiropractic treatment.

What I’ve found is that I can either help someone or have no effect—but I

It’s much more positive. I still work with the players independently and go to the team hotel and have a room I work out of but nobody gives me a hard time about being there. There is much less resistance than in the old days.

Whydoyouthinksomedoctorsdiscounttheeffectivenessofchiropracticcare?I think there’s a simple lack of under-standing about what we actually do. Sometimes skepticism comes from a lack of knowledge. I feel like a lot of doctors’ opinions of this profession are passed down from generation to gen-eration without anyone doing their own research to see if chiropractic care can benefit an athlete’s health.

There are articles all over the Internet about the effectiveness of chiropractic care and its effects on the nervous sys-tem. The Journal of the American Med-ical Association has a lot of articles on chiropractic research. They even have articles on how chiropractic care can help alleviate headaches.

I would prefer that doctors approach it by wondering what is drawing people

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don’t ever make them worse. So what’s the harm in trying it, especially if sur-gery is the alternative?

How has your profession evolved over the last few years? A lot of today’s chiropractors do a lot more soft tissue work, stretching, and laser work. I’m more from the old school as far as concentrating on ad-justing the vertebrae and extremities to take pressure off the nerves. There are several different techniques used by chi-ropractors nowadays, but I’m still more of a hands-on practitioner. The players seem to respond well to my techniques.

Also, the perception of what we do is changing. Players see chiropractic care as a way to take care of their bodies and they’re not afraid to go outside the team to find healthcare providers. For example, [49ers All-Pro linebacker] Patrick Willis has his own nutrition-ist, massage therapist, and chiroprac-tor. The team has all that stuff, but the players can choose to go elsewhere if they prefer.

I see a lot of older players using chiro-practic care to help them prolong their careers by preventing surgeries through regular maintenance. Takeo Spikes is a good example of that. He flies me down to work on him and other San Di-ego players between games. Takeo is 34 years old and has made a lot of tackles and is still going strong after an already long career.

Where do you see the profession going in the next five to 10 years? I see us facing even less resistance than we do now. I think people will realize there is good and bad in the profession. Instead of saying chiropractic care didn’t help the players, a team might say that they had a bad chiropractor and will find a better one instead.

The reason I was able to get to the level I’m at with these athletes is because I’m a good and focused chiropractor. You need to go with somebody you’ve been referred to or somebody with a good reputation for working with ath-letes. That information is out there. You can look on the Internet and find plenty of testimonials from patients.

This profession is growing all the time. People are getting less closed-minded and forming more educated opinions. People are realizing that get-ting a tune-up and rebooting their sys-tem is good for them. n

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If you ever get the chance to be involved in the design of a new strength and conditioning facility, you’ll want to hear what these coaches—who have done just that—have to say.By Dennis ReaD Dennis Read is an Associate Editor at Training & Conditioning.

He can be reached at: [email protected].

W hether you call it a weightroom, strength and condi-tioning facility, or sports performance center, the spaces operated by today’s strength and condi-

tioning coaches are much more than four walls housing some machines and a few racks of free weights. These facilities can run into the millions of dollars and occupy tens of thousands of square feet.

Getting the chance to be involved with the creation or reno-vation of a strength and conditioning facility can be a once-in-a-lifetime opportunity for a coach. It’s a chance to outfit the space to his or her exact specifications, including layout, flooring, racks, and more equipment. We talked to five top strength coaches who had key roles in recently completed fa-cility projects. They share their thoughts on mapping out their new digs, the research they did before beforehand, and what they would do differently if given the chance.

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MEET OUR PANELRyan Derrick is the Head Football Coach and Strength Coach at Harding Academy, in Memphis, where he is also a teacher. In the seven years that he has been Head Coach, he has led the team to a state runner-up finish and two other trips to the state semifinals.

Mike Gentry, EdD, MSCC, CSCS, is the Associate Director of Athletics for Athletic Performance at Virginia Tech, where he oversees the Strength and Conditioning, Sports Nutrition, and Sports Psychology programs for the athletic department. He has been work-ing at Virginia Tech since 1987 following stints at the University of North Carolina and East Carolina University.

Sean Manuel, CSCS, is the Head Strength Coach and an Assistant Football Coach at Bishop Gorman High School in Las Vegas, which has won three consecutive football state titles. An All-American tight end at New Mexico State University, he played four seasons in the NFL and one in the XFL. He has also served as a Sports Performance Director at Velocity Sports Performance in Dublin, Calif.

Yancy McKnight, MS, CSCS, SCCC, is the Director of Strength and Conditioning for Iowa State University football. He has also been a head strength and conditioning coach at Rice University and Louisiana Tech.

Michael Rankin, CSCS, is the Director of Strength and Conditioning at Drexel University. In 2007, he was named the College Strength and Conditioning Professional of the Year by the NSCA.

Introducing the New Adjustable Dumbbell SystemWhen top coaches from across the country told us they wanted an adjustable dumbbell that was easy to use and extremely durable, we delivered. Made from solid steel, our system includes two dumbbells (15-90 lb capacity) and a compact, rolling storage rack that can be customized with your team’s graphics. Just like all Samson Equipment, it’s American-made and built to last.

For a demonstration or to learn more, call 800.4.SAMSON

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T&C: Can you tell me a little bit about your facility?Yancy McKnight: Our new strength and conditioning room is about 12,500 square feet and is part of our new foot-ball facility that also includes the football equipment room, locker rooms, coaches’ offices, meeting rooms, team auditorium, and athletic training room. We have 18 racks in the center of the room with aux-iliary equipment along the walls.

Mike Gentry: Our Olympic Sports Performance Center opened in July and is used by athletes in all sports except football and men’s and women’s basket-ball, which have their own facilities. The center used to be a basketball practice gym and has a footprint of about 6,000 square feet. We were able to add an ad-ditional 1,500 square feet by construct-ing a mezzanine over one of the corners of the room. Most of our machines are on the floor and the mezzanine serves as our functional movement area.

Sean Manuel: The Fertitta Athlet-ic Training Center is a 36,000-square foot facility, which includes an 18,000-square foot weightroom and a 60-yard indoor track with four lanes. In the

middle of the weightroom, we have 22 racks with various equipment around them including leg-drive, glute-ham, hamstring curl, leg-extension, and multi-station machines, multiple dumb-bell racks, functional trainers, perfor-mance trainers, medicine balls, physio balls, plyometric boxes, treadmills, el-lipticals, sleds, body bars, bikes, and a variety of tubes or bands.

Ryan Derrick: We now have two rooms—upper and lower—which are connected by a couple of steps. We just expanded into the lower room where we put all of our racks. We’re calling it our Lions’ cage. The upper level is more of a “finishing” room with specialized ma-chines for specific exercises. The dual room model works well because each has its own feel and that helps the ath-letes get in the right mindset for the work they’ll be doing.

Michael Rankin: Our main weight-room, the Walter Spiro Varsity Weight Room, is about 3,500 square feet, and we have an auxiliary room that is roughly 1,500 square feet. The larger room is where we do our Olympic lifts and squats and that’s where the major-

ity of our equipment is. The auxiliary room is where we do most of our war-mups, plyometrics, and speed work.

How did you decide where to position everything?Gentry: Our Director of Strength and Conditioning for Olympic Sports, Ter-ry Mitchell, was very involved in this aspect of our project and he wanted lanes where coaches would be able to walk between racks in order to see the most athletes training at one time. We also thought about traffic flow and how the athletes are going to enter and exit the room.

We prefer having similar pieces of equipment located together and in near proximity of the rack and platform ar-eas, thus allowing a logical sequencing of exercises. For example, the athletes should be able to easily move from an area designated for squat and clean variations to an adjacent area to do glute-ham and reverse hyperextension exercises, which affect the same muscle groups. We also put the dumbbell and kettlebell racks close to the power racks and platforms, which allows athletes to

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Introducing the New Adjustable Dumbbell SystemWhen top coaches from across the country told us they wanted an adjustable dumbbell that was easy to use and extremely durable, we delivered. Made from solid steel, our system includes two dumbbells (15-90 lb capacity) and a compact, rolling storage rack that can be customized with your team’s graphics. Just like all Samson Equipment, it’s American-made and built to last.

For a demonstration or to learn more, call 800.4.SAMSON


Optimum perfOrmance

Did you use any tools to help you decide on the positioning of equipment?Rankin: At first, I filled an entire note-book with my own drawings of possible layouts. Then I found a downloadable 3-D design program. I’m lucky to work at an engineering school—I had some work study students create an exact replica of my room so I could do a 3-D virtual walk-through of it before con-struction even started. I began using the software because I did not feel com-fortable constantly going to the manu-facturers and asking them to move this piece from here to there. Most of the time, these changes were ideas I just wanted to play around with and see if they would work. With the 3-D pro-gram, I could check for myself without having to bother anyone else.

McKnight: We took an Excel file and made squares that each represented one square foot in the new room. Then we filled in the squares to show where we wanted to put pieces of equipment. We gave that to the architects and they ran with it.

Manuel: We sat down with one of the

limit their movement throughout the facility during the workout, thereby in-creasing their productivity.

Rankin: The first thing we looked at was safety, then we examined our needs and functions second, and aes-

thetics third. Safety determines every-thing we do. We want to make sure that everybody has their own desig-nated area so they’re not worried about people coming too close to where they are working. After that, we decided how we wanted our athletes to flow through the room. I like to have a be-ginning, middle, and end. That way, when an athlete comes in, they under-stand how it’s going to work from start to finish, and there’s no confusion over where they should go next.

The other important thing is that a coach is able to see everyone. By putting

our main coaching platform up in the up-per right-hand corner of the room, I can see every rack. If I need to tell an athlete to make an adjustment, I can easily walk over, have a one-on-one conversation with them, and then go back to my spot.

McKnight: We started with our racks in the center of the room and then set up the auxiliary equipment—glute-ham machines, belts and bands, pulley sys-tems, neck machines, and our dumb-bell area—along the walls. Everything is set up in pods of five or 10 so we can have each strength coach take his or her group through the training session like a position coach would on the field. We have a certain tempo to our workouts, and we dictate the work and rest times to the players. The pod layout makes this easier while ensuring that no one has to wait for equipment.

“Everything is set up in pods of five or 10 ... We have a certain tempo to our workouts, and we dictate the work and rest

times to the players. The pod layout makes this easier while ensuring that no one has to wait for equipment.”

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architects on the project and did every-thing using AutoCAD, a professional 3-D design program. We checked to see how the racks fit at various place-ments and made sure we got the prop-er spacing between them. I’m a visual learner, so you could tell me two pieces of equipment would be four feet apart, but that wouldn’t mean anything. Then I would see a picture from AutoCAD and say, “That’s not as much space as I thought it would be. Let’s try it again at six feet and see how that looks.”

Howdidyouaddressaestheticsinyournewdesign?Derrick: Once the machines were in and we realized how phenomenal the room was, I went to our school president and athletic director and told them, “We can’t park this luxury car in a barn. We have to do some things to make it look nicer.” So we’re putting in a lot of pho-to quality wall hangings with different 3-D style graphics. We’re also putting up some 3-D signs that say “Hard-ing Strength” and we’re going to play up that theme throughout the whole school. We also have our lion’s head

graphic on the equipment and even in-laid on the floor in our upper room.

Another thing we did was put all of the existing equipment on one side of the upper room since it has a different look than the new equipment. I don’t know if it was good planning or just blind luck, but it all fits along one wall. Not only does it look sharp, it’s very functional because everything was put in the order that the teams generally

use them.Rankin: I looked for a company that

could match our school colors through-out the entire equipment line. We also wanted our school name etched into the dumbbells with a custom color back-ing that really jumps out, but not ev-ery company does that. Fortunately, we were able to find one who did and we got just what we wanted.

Manuel: I think I caused the equip-ment companies some nightmares as I went over every detail to make sure that things were pleasing to the eye. Although a lot of our equipment is cus-tomized, I didn’t want it to look slapped together.

For example, we had crossbeams put on our racks where we can do suspen-sion training or pull-ups. Traditionally, the crossbeam is placed lower on the

rack attachment, but I think it looks kind of clunky like that, so I had them move it to the top where it would be just as functional, but more aestheti-cally pleasing. I also wanted it hidden so you couldn’t see the bolts. It was hard work going back and forth over and over again to make sure it had the functionality and look we wanted, but it was worth it.

“In our new room, we went to one-inch thick flooring and have the racks right on the floor. Not having raised wood platforms gives us a lot of extra floor space we can use for functional movement exercises.”

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notes. Coaches who don’t have a staff can get some of the same benefits by corresponding with other coaches who are in the process of project planning. Or they can do a survey of what other schools have done in terms of square footage and equipment inventory. Just make sure you look at schools that have the same conditions and face the same restrictions you do.

Rankin: I’m big about being hands-on. If you’re not using your facility then how do you fully grasp what your athletes are going through? When I go to clinics and conferences, I get on the equipment I’m considering and make sure that it works for me. Another op-tion is to have some colleagues get on the machines and make sure that they work for multiple body types. Mike Boyle’s book, Designing Strength Training Programs and Facilities, also answered a ton of questions and helped me a lot with our facility design.

Is there anything you wish you had done differently with your project?Manuel: I don’t think I’ll use a one-stop shop approach again. I would rather

What kind of research and consulting did you do before starting your project?Derrick: One of my best friends was in charge of a similar project at his col-lege, and I asked him what he would have done differently. That saved me some phone calls and helped me avoid a couple of pitfalls.

For example, he said he regretted some of his flooring choices because of the durability of the flooring. He chose it because it was a beautiful floor, but said he would go in a different direction if given another chance. Right away that made one of my big decisions much easier. He also said he would have gone with machines that offered a little more capability as far as different exercises per machine. There are a million things running through your brain when you start a project, so being able to elimi-nate certain options right off the bat helped tremendously.

McKnight: A lot of our staff members have been able to visit other facilities, so I asked everyone to take pictures of what they saw and keep journals. Then, we combined our efforts and compared

Did you do anything special with your surfaces?Gentry: We talked to people at a lot of other schools about whether to use a raised wooden platform under our racks or use the flooring itself as a platform, which seems to be the cur-rent trend. We went to Wake Forest University, where they use the floor-ing as the platform, and it looked like it was working well for them. So in our new room, we went from three-eighths inch thick to one-inch thick flooring and have the racks right on the floor. Not having raised wood plat-forms gives us a lot of extra floor space we can use for functional movement exercises.

McKnight: We went with a rolled rubber floor with oak inserts for our platforms. I don’t know if anyone’s done that yet with a rolled rubber floor. They’ve cut the rubber out for the platforms so they are flush with the floor and have a nice clean look. We also put a railing system around each platform so our athletes can do speed deadlifts with bands or vertical plyometrics.

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contract with the individual vendors myself. I like to hold people account-able and make the follow-up calls to ensure that everything will be ready on time. The only pieces that didn’t arrive on time were the ones that were con-tracted out. That could have been a co-incidence, but I didn’t like the feeling of not being in control.

Derrick: I wish we had begun work-ing on the aesthetics of the room a lit-tle bit earlier. The designers we worked with didn’t walk into the room until the equipment was placed because they wanted to know exactly what was visible from where. They’re artists. Their work takes time, and I didn’t account for that. But if we had started the process sooner, I think we could have been further along by the time the equipment arrived.

McKnight: The only thing, and it’s a really small thing, is that we moved into our new building in November, which is in the middle of the season. The play-ers get used to their surroundings and training in a certain rack, so there was a bit of an adjustment period. But I’m certainly not going to complain about moving into a brand new facility, re-gardless of the time of year.

Whatadvicecanyouprovideonhowtobestworkwithothersinvolvedintheproject,suchasarchitects,constructioncompaniesandyourathleticdirector?Derrick: I don’t think I can emphasize enough that communicating your ex-citement and enthusiasm for the proj-ect carries over to the people who are working on it. When you do that, they understand how important it is and want to put their best stamp on it.

We made it clear that this project was the foundation of our athletic program going forward and we wanted to make a strong statement with it—we weren’t going to cut any corners and we wanted the best companies and the best people to be part of this project. To do that, we did a lot of Skype online and FaceTime on our phones when we couldn’t meet in person. That made it easier to show them what we wanted.

Manuel: It’s difficult when you have a lot of people involved. When you work with that many people you’re not always going to get what you want, and you have to understand that and accept what you do get. You have to decide which things you will push for and what you can do without. Some-

times I would say, “If you want this to be something that can maximize our athletes’ potential, I think this would be the best way to accomplish it.” That approach was the best way to work through any issues.

Gentry: This project was truly a col-laborative effort between our admin-istration, our Olympic sport strength coaches, the architects, and myself. We’re fortunate that the philosophy of our athletic director, Jim Weaver, is to have the end-user very much involved in the whole process, and he set that tone

up front. Still, I think it’s important to be ready to explain your reasoning and be open to suggestions. Many times, other people see things from a different perspective and understand areas that you may not.

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walls. If we had filled that area with equipment, we would have been bottle-necked by where I can warm up our athletes. When we need to utilize that space for band or rope work, we can pull those out—otherwise it all stays put away.

McKnight: Because we only had to think about football, we were able to do things I have never been able to do before. We have 18 six-post racks with a three-part set up that includes an Olym-pic bar, squat bar, and third bar on the other side for the bench. That way, we don’t have to move things around. We can have our equipment set to match our exercise order and not have guys wasting time transitioning. Our squat racks also have hydraulic motors on them that move them up and down be-tween 36 inches and 72 inches in about 20 seconds with a push of a button. We also put break-away “J” hooks in every squat rack, and the bases of our racks are a little bit wider to accommodate our bigger athletes. And we had nine-foot high bars put on our racks for pull-ups and other work.

Manuel: One of the most unique things is how our indoor training track is connected to the outside. We extend-ed the track surface by putting flooring down outside a garage-type door that leads from the track to our turf field.

The other thing is our pneumatic air racks. They’re phenomenal pieces of equipment, especially for explosive train-ing and contrast training, which involves changing the load during the set.

Gentry: Putting in a mezzanine al-lowed us to gain some nice square foot-age to do different things that might not be possible at a lot of other facilities. The mezzanine covers about a quarter of the room and sits 10 feet above the main floor. With about 14 feet from the mezzanine floor to the ceiling, there’s plenty of room above it, too. We are calling it our functional movement area. It is a nice spot to get a team together to start and finish a workout. We can get them away from the weights and talk to them about the objectives of the day at the start and then have them refocus to-gether at the end of the day. n

Want to hear more from these coaches and see photos and videos of their facilities? Keep an eye on your inbox for the next e-zine from T&C!

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Athletes’ schedules can be summed up in one word: busy. Whether it’s practice, class, a team meeting, a weightroom workout, a study session at the library, or traveling to an away game, they always seem to be headed somewhere. With so little time to sit and eat, fueling on the go is vital.

It is especially important when on the road. Not only is proper nutrition critical for maintaining energy levels, but it also helps fuel the body to fight the fatigue and de-hydration associated with traveling. Unfortunately, when long hours on the bus and odd flight schedules prompt a stomach growl that says, “I’m hungry,” athletes are often not as prepared as they should be.

But they certainly can be. The trick is planning ahead. Here at the University of Nebraska, we often pack food for the trip, scope out the grocery stores located near-est the team hotel, and see which restaurant options are available—and if any of them will deliver to the playing site. And if a team has to go the fast food route, the athletes are educated on the options so they know what to look for.

Lindsey Remmers, MS, RD, CSSD, LMNT, is the Director of Sports Nutrition at the University of Nebraska. She can be reached at: [email protected].

By Lindsey RemmeRs

Eating on the go can be challenging for athletes, but making the right choices simply requires a little knowledge and planning ahead.

On the Road Again

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NUTRITION

T&C november 2012 26 TrAInInG-ConDITIonInG.Com















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TOOLATETO MAXIMIZE




ENERGY LEVELS


MUSCLE BREAKDOWN

HIGHHIGHHIGHHIGH

STRESSHORMONES





















MA

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30MINUTES

45MINUTES

TOOLATETO MAXIMIZE




ENERGY LEVELS


MUSCLE BREAKDOWN

HIGHHIGHHIGHHIGH

STRESSHORMONES








NUTRITION

McDonald’s

Premium Grilled Chicken Classic 350 42 28 9

Premium Grilled Chicken Club Sandwich 460 43 35 16

Honey Mustard Snack Wrap 250 27 16 8

BBQ Snack Wrap 250 27 16 8

Hamburger 250 31 12 9

Cheeseburger 300 33 15 12

Egg McMuffin 300 30 18 12

Fruit & Maple Oatmeal 290 57 5 4.5

Side Salad (no dressing) 20 4 1 0

Fruit & Walnuts 210 31 4 8

Fruit n’ Yogurt Parfait 150 30 4 2

Apple Slices 15 4 0 0

Burger King

Hamburger 240 31 12 8

Tendergrill Chicken Sandwich (no mayo) 360 39 36 6

BK Veggie Burger (no mayo) 320 43 22 7

Maple & Brown Sugar Oatmeal 270 55 5 4

Original Oatmeal 140 23 5 3.5

BK Egg & Cheese Breakfast Sandwich 220 22 12 9

BK Ham, Egg & Cheese Breakfast Sandwich 250 23 18 9


Arby’s

Jr. Roast Beef Sandwich 210 25 12 6

Classic Roast Beef Sandwich 350 39 23 12

Mid Roast Beef Sandwich 440 40 33 17

Max Roast Beef Sandwich 580 49 45 22

French Dip & Swiss/Au Jus 430 52 26 14

Cravin’ Roast Chicken Sandwich 380 42 24 12

Roast Chicken Cordon Bleu 460 42 30 19

Ham & Swiss Melt 300 37 18 9

Roast Turkey & Swiss Wrap 490 39 34 25

Apple Slices with Yogurt Dip 85 19 1 0

Wendy’s

Ultimate Chicken Grill Sandwich 390 43 34 10

Grilled Chicken Go Wrap 260 25 19 10

Jr. Hamburger 250 25 15 10

Small Chili 210 21 17 6

Large Chili 310 31 26 9

Garden Side Salad 25 5 1 0


Plain Baked Potato 270 61 7 0

KFC

Grilled Chicken Breast 220 0 40 7

Honey BBQ Sandwich 320 47 24 3.5

Green Beans 25 4 1 0

Mashed Potatoes with Gravy 120 19 2 4

Mashed Potatoes (no gravy) 90 15 2 3

Corn on Cob (three inch) 70 16 2 0.5

BBQ Baked Beans 210 41 8 1.5

Sweet Kernel Corn 100 21 3 0.5

Chick-Fil-A

Chargrilled Chicken Sandwich 290 36 28 4

Chargrilled Chicken Club 400 36 37 12

Chargrilled Chicken Cool Wrap 410 50 32 10

Spicy Chicken Cool Wrap 420 49 34 10

Chicken Caesar Cool Wrap 470 47 39 13

Fruit Cup 70 17 1 0

Side Salad 70 5 5 4.5

Hearty Breast of Chicken Soup 140 19 7 4

Multigrain Oatmeal (no toppings) 140 28 0 2.5

Roasted nut topping 80 3 2 8

Mixed Dried Fruit Blend 45 12 0 0

Yogurt Parfait (fruit only) 230 44 6 3

Yogurt Parfait with Granola 290 53 7 6

BEST CHOICESThis table shows the leaner, healthier options available at popular fast food restaurants. The items in green are the “go for it” choic-es, and those in yellow are the “consider it” options. (Nutritional information supplied by each restaurant’s respective Web site.)

Calo

ries

Carb

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Prot

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Fat

Calo

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Fat


NUTRITION

BROWN BAG ITMany athletes view traveling as a va-cation or getaway and give themselves more leeway with what they eat. But when teams are on the road, that means they’re competing, and it isn’t a good time to compromise nutritional intake.

The best option is to bring famil-iar, healthy, and nutritious snacks and drinks when traveling. We purchase food items in bulk, then send our ath-letes on the bus with their own individ-ual-size servings.

Teams can also easily pack a small soft-sided cooler with bags of ice to keep perishable foods cool. At each gas station or rest stop, they can refresh the bag of ice from a soda fountain. Here is a list of items that will supply ath-letes with carbohydrates, protein, and healthy fats, and are easy to pack on a van or bus trip:• Whole fruit: apples, bananas, orang-

es, pears, peaches• Greek yogurt and granola• String cheese• Jerky• Peanut butter and jelly ingredients

(100% whole wheat bread, whole

fruit jam or honey, natural peanut butter, and plastic knives)

• Tuna packets• Triscuits, Wheat Thins, rice cakes,

Kellogg’s Cracker Chips• Whole grain Goldfish • Trail mix • Dry cereal (great choices include Kashi

cereals, Multi Grain Cheerios, Cin-namon Life, Quaker Whole Hearts, and Quaker Life Crunchtime)

• Horizon low-fat chocolate milk (shelf stable)

• Dried fruit• Protein shakes• 100% juice boxes• Clif and Kashi bars• Fruit cups• Yogurt parfait cups• Water.

Traveling by plane is a bit trickier as teams have to not only pack within lug-gage restrictions, but also cannot bring semi-solid foods like yogurt through se-curity. Still, athletes can pack a small soft-sided cooler and empty Ziploc bags in their carry-on, then fill the bags with ice and purchase any perishables they want to have with them after landing. Here are

some good choices for air travel:• Instant oatmeal packets (coffee shops

in the airport usually have hot water you can use to make the oatmeal)

• Peanut butter and jelly sandwiches• Whole fruit (choose ones that won’t

get crushed easily like apples, orang-es, and pears)

• Energy bars (Clif, PowerBar, Kit’s Organic, Lärabar, PURE, Kashi, Na-ture Valley Trail Mix Bars, NRG)

• Trail mix• Dried fruit• An empty water bottle (fill after se-

curity check and aim to drink eight ounces every hour in flight as air-planes can be very dehydrating).If competing over a long weekend

or multi-day tournament, it may also be helpful to seek out the nearest gro-cery store after arriving at the team hotel or competition site. Your ath-letes can research this online ahead of time. Many hotels offer free shuttles, so once the team arrives, athletes can hit the store to load up on snacks and healthy breakfast items. Some hotels will put a mini-fridge in the room if requested so that athletes can store

Circle No. 122

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NUTRITION

deli meats, yogurt, string cheese, and milk.

Though a lot of hotels offer free breakfast with a night’s stay, it of-ten consists only of cereal, pastries, doughnuts, muffins, and canned fruit. If cereal is available, athletes should

go for Cheerios, Mini-Wheats, or Rai-sin Bran and avoid the pastries and doughnuts at all costs. These choices offer little nutritional value and digest rather quickly, leaving athletes with a rumbling stomach close to game time. Or if athletes have brought in-stant oatmeal packets, adding a glass of milk, fruit, egg (if available), and toast with peanut butter makes a well-rounded breakfast. In general, ath-letes should stick with foods they’ve had before that don’t cause any nega-tive side effects.

THE DRIVE-THROUGHIt’s easy to see why teams often flock to fast food restaurants when on the road. They are quick, convenient, and cheap. But what a lot of athletes don’t realize is that their food offerings can have a direct negative effect on per-

formance. Most fast food is void of many vi-

tal nutrients, and although it supplies the body with calories and energy, the type of calories can actually promote inflammation rather than fight it. If the majority of calories consumed are from high-fat burgers and French fries, athletes’ bodies may not per-form optimally. Fatty foods take lon-ger to digest, potentially leading to an upset stomach or “heavy” feeling when competing.

The general rule of thumb for ev-

eryday eating still holds true when consuming fast food. Athletes should be building their meals with main-ly carbohydrates for fueling (baked potatoes, pasta, whole wheat buns/bread/hoagie rolls), fruit, a lean pro-tein source (grilled or broiled meats, chicken, fish, eggs), and some veg-etables wherever possible (side salad, veggies on a sandwich).

Healthy fast food options do exist, but not in abundance. There may only be two or three good choices at each restaurant, meaning that athletes may have to choose the same thing every time. That’s okay, as long as fast food isn’t their go-to for every meal during travel. We give our athletes the follow-ing guidelines, along with lists of ap-proved restaurants and the healthier items to order:

Check the nutrition facts. Fast food restaurants are required to make nutri-tion facts available to their customers. Entire menus can be looked up online, and brochures or posters with nutri-tional information are often available in the restaurants. The main things to compare are calorie, carbohydrate,

Fast food restaurants are required to make nutrition facts available to their customers. Entire menus can be looked

up online, and brochures or posters with nutritional infor-mation are often available in the restaurants.

Circle No. 123 Circle No. 124

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NUTRITION

protein, and fat content.Especially if eating near competi-

tion time, athletes should choose meals that are higher in carbohydrates (en-ergy source) and low in fat (easier to digest). To determine the leanness of a menu item, athletes can look at the ra-tio of protein-to-fat grams or percent-age of calories from fat. Here are the guidelines we give our athletes:• Three-to-one ratio or less than 30

percent: Go for it• Two-to-one ratio or 30 to 40 percent:

Consider it• One-to-one ratio or more than 40

percent: Skip it.Choose the least processed items.

Processed foods have been altered from their natural state, which tends to make them less nutritious. For ex-ample, packaged white bread is made from refined white flour, meaning it loses most of its fiber and nutrients when the bran and germ of the grain are removed via processing.

Processed foods also tend to have longer lists of ingredients. A Char-grilled Chicken Sandwich from Chick-Fil-A isn’t just chicken, a bun, and

pickle slices. In addition to 100-per-cent natural whole breast chicken filet, also listed are approximately 50 other items, including modified food starch, disodium inosinate, and calcium pro-pionate. That’s a lot of “stuff” in one chicken sandwich. Typically, the lon-ger the list, the more processed the food is.

We suggest that athletes skip the most processed foods. For example, instead of fries at Wendy’s, choose the whole baked potato. Or at Starbucks, choose the oatmeal instead of a scone.

Choose chicken. Fast food restau-rants don’t use lean beef, so the fat content in a hamburger is higher and contains more saturated (unhealthy) fat than ground beef found at the gro-cery store. Eating two grilled chicken sandwiches from McDonald’s (700 cal-

ories, 84 grams of carbohydrates, 56 grams of protein, and 18 grams of fat) instead of one Angus Deluxe Burger (750 calories, 61 grams of carbohy-drates, 40 grams of protein, and 39 grams of fat) offers more calories from carbohydrates and lean protein, along with less calories from fat, and would be the better option.

Skip the fried version. When choos-ing a sandwich or salad with chicken on it, go with the grilled option instead of fried. Frying chicken (or fish) means it will have more calories from fat in-stead of lean protein.

Order it your way. Never hesitate to request that the food be prepared in a certain way. The athlete is the one pur-chasing and eating the food, so he or she shouldn’t be afraid to ask for alter-ations so that the meal is healthier. For

If an athlete is really craving a burger, he or she can keep it leaner by requesting no mayo, the bun untoasted (so it isn’t soaked in the fat on the grill), extra lettuce and tomato, and/or a side salad instead of French fries.

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What are yourathletes made of?

Circle No. 125

NUTRITION

example, if an athlete is really craving a burger, he or she can keep it leaner by requesting no mayo, the bun untoasted (so it isn’t soaked in the fat on the grill), extra lettuce and tomato, and/or a side salad instead of French fries.

HAPPY MEDIUMWhen athletes hear the words “fast food” they probably think of McDon-

ald’s, Burger King, Wendy’s, and Taco Bell. But Subway, Quiznos, Panera Bread, other sandwich shops, and the local pizzeria can also be considered fast food. Overall, this second set of restau-rants have healthier options, but are still convenient for athletes on the go.

At sandwich shops, athletes can choose whole wheat bread, leaner meats like turkey, ham, roast beef, and grilled chicken, and healthy side op-

tions instead of French fries. For ex-ample, at Panera Bread, sandwiches come with a choice of apple, side sal-ad, or plain chips. Quiznos has racks of baked chips to choose from. And side salads are usually available at any sandwich shop.

A large slice of cheese pizza usually runs less than 250 calories, and a meat lover’s slice is still usually less than

400 (compare that to an Angus Deluxe Burger from McDonald’s, which is 750 calories). When athletes are choosing toppings at a pizzeria, they can pile on the veggies to add some crunch, fiber, and inflammation-fighting anti-oxidants, and choose leaner meats like chicken, ham, or Canadian bacon in-stead of bacon, pepperoni, or sausage. They can also look for hand-tossed crust over original and steer clear of

When athletes are choosing toppings at a pizzeria, they can pile on the veggies to add some crunch, fiber, and inflammation-fighting antioxidants, and choose leaner

meats like chicken, ham, or Canadian bacon.

any pizza that is made with alfredo or a cream sauce.

However, athletes shouldn’t just as-sume that anything they order at a sandwich shop or pizzeria is a healthy choice because it’s not from a ham-burger joint. They should still check the ingredients and nutritional infor-mation if possible.

Finally, regardless of the type of meal—fast food or not—we tell our athletes to slow down while eating. This ensures they pay attention to how they feel so that they stop eating when they are satisfied and don’t overeat. We also advise them to pay attention to how they feel after the meal and take note of whether a certain food item or amount made them feel sick or lethar-gic—the idea is to not make the same mistake next time.

The inconvenience of traveling doesn’t have to ruin an athlete’s diet. It’s just a matter of preparing and knowing what the best options are. When athletes choose foods that make their body feel good, they are more likely to compete at the top of their game. n

Circle No. 126

T&C NOVEMbEr 2012 33 TRAINING-CONDITIONING.COM

LEADERSHIP

Art Horne, MEd, ATC, CSCS, is the Director of Sports Performance at Northeastern University, where he is also the athletic trainer and strength and conditioning coach for the men’s basketball team. He can be reached at: [email protected]. Gian Corrado, MD, is the Head Team Physician at Northeastern and oversees the Sports Performance department. He can be reached at: [email protected].

Breaking Down Walls

By Art Horne & Dr. GiAn CorrADo

At Northeastern University, athletic training and strength and conditioning are no longer operating as separate entities, or even in separate rooms.

Authors Art Horne (left) and Dr. Gian Corrado show off the glass partition that has replaced the wall that previously separated the Northeastern weightroom and athletic training room.

Traditionally, collegiate sports medicine and strength and conditioning departments operate as separate units under the supervision of the athletic department. But recently, some schools have challenged this classic model by converting to alternate organizational schemes. Northeastern University is one of those schools.

Last year, we combined our athletic training and strength and conditioning ser-vices into one department: Sports Performance. This new department is directly su-pervised by sports medicine personnel and operates under the direction of the campus health center instead of the athletic department.

GleNN KUlbAKo


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that nearby Boston University had suc-cessfully undergone a similar transi-tion that put their athletic training services under the direction of college health instead of the athletic depart-ment. Our university listened to what we had to say, and with further sup-port from key athletic administrators and campus leaders, agreed to reorga-nize and implement the Sports Perfor-mance department.

COMMUNICATION FIXFrom the audit and staff feedback, it was apparent that communication was the biggest issue preventing our ath-letes from getting the best care pos-sible. We’re pleased to say that the new model has helped communication in several ways.

For example, we have improved con-tinuity of care with a smoother and more effective transition from rehab to strength training because athletic train-ers and strength coaches now work to-gether to come up with comprehensive rehab plans for injured athletes. The traditional model we subscribed to be-fore fragmented an athlete’s return to play into two distinct phases: rehab and return to training. The goals dur-ing the rehab process were disconnect-ed from the goals during the training period when in fact they should go hand in hand.

More often than not, our athletic trainers were rehabbing athletes un-til they were free of symptoms. Then the athlete would be discharged to the strength and conditioning staff, regardless of their ability to perform the expected training movements. That setup left plenty of athletes in an athletic purgatory—too healthy for sports medicine but not well enough for strength training.

In many cases, it was like the strength coach was left on his or her own to serve as an “advanced reha-bilitation coordinator” by applying strength training solutions to a medi-cal problem that still needed a medical solution. Now, our athletic trainers and strength coaches are all involved and update each other throughout an athlete’s return-to-play process.

Remember that problem where in-jured athletes were doing exercises during their rehab session and then again during their workout with the strength coach? Now that the athlet-ic trainers and strength coaches are

strength coaches, which led to some inefficient practices. For example, an athlete might perform an exercise as part of their rehab with the athletic trainer, then also perform the very same exercise during a workout with the strength coach.

Another example is that the athletic training staff would often tell athletes with lower body injuries “no lower body work” out of fear they would re-injure or further injure themselves by overdoing it with an overzealous strength coach. But in reality, the strength coaches were perfectly able to choose appropriate lower body ex-ercises that would not cause re-injury.

Finally, there were some very good reasons to take sports medicine and strength and conditioning out from under the oversight of the athletic de-partment and move it to the oversight of the campus health center. To start, it would enable athletic trainers and strength coaches to have authority over their own policies that relate to athlete care. Our athletic trainers would also have administrative support for duties

such as insurance claims processing and access to shared medical record keeping.

Being housed under the college health service umbrella would mean our ath-letic trainers are viewed as healthcare providers and our strength coaches are treated as professionals who are inte-grated into the care and health man-agement of our athletes. Both staffs would be given performance reviews by professionals who are in and un-derstand the fields, which means they cannot be threatened by sport coaches or administrators in the athletic de-partment who may not understand the scope of our practices.

The Head Team Physician and dual-ly trained athletic trainer and strength coach who now heads the Sports Per-formance department created a presen-tation that highlighted the problems we were facing and proposed reorga-nization as a solution. It also helped

The head strength coach and head athletic trainer both report to the Di-rector of Sports Performance, who is dually certified as an athletic trainer and strength and conditioning coach. That person reports to the Head Team Physician, who reports to the campus health center leaders.

The reorganization of these depart-ments has been very positive as it ben-efits those who matter the most: our student-athletes. In this article, we share why we decided to make this change, how we implemented it, and how it’s been working.

WHY CHANGE?Three years ago, an internal audit of the athletic department and a round of staff evaluations revealed that there were some things we could do better in terms of delivering sports medicine and strength and conditioning servic-es to our student-athletes. We weren’t necessarily doing anything wrong, or anything different from other college athletic departments, but we realized that there may be a better way than the

traditional model we were following. One big shortcoming we pinpointed

was a lack of standardization of ser-vices for our student-athletes, espe-cially related to injury prevention. For example, there were no formal efforts being made to prevent ACL tears or stress fractures in our female athletes. Some teams had preventative strate-gies in place, but they were not well regulated or consistently implemented, which meant we didn’t know if they were working.

Athletes also sometimes received conflicting messages from staff mem-bers. Athletic trainers and strength coaches were not always in sync in terms of the way they explained causes of injuries. They would often call the same exercise by two or three differ-ent names, which created confusion for the athletes.

Overall, there was little communi-cation between athletic trainers and

When the Sports Performance department came together, we developed a common rehabilitation exercise list from

which all rehab programs are built. This forces the athletic trainers to choose exercises from a predetermined list that

everyone understands.


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in better communication, this ineffi-ciency no longer exists and has actu-ally allowed athletes to progress more quickly through the return to play process.

Coordinating the care of our ath-letes under medical guidance has also helped improve the gaps in terminol-ogy that existed between the athletic trainers and strength coaches. When the Sports Performance department came together, we developed a com-mon rehabilitation exercise list from which all rehab programs are built. This forces the athletic trainers to choose exercises from a predetermined list that everyone understands. All of the exercises we chose are also sup-ported by research.

There is improved communication during the various preseasons as well. On the first day athletes report to cam-pus, the athletic trainer and strength coach overseeing a particular sport sit down with the Director of Sports Medicine, Director of Strength and Conditioning, and Director of Sports Performance to conduct a thorough review of each athlete. Past medical

history, current fitness level, injury status, and performance goals are dis-cussed. This initial meeting removes questions as to what the athlete should and shouldn’t be doing.

Follow up meetings between athlet-ic trainers and strength coaches take place on an ongoing basis and there is an “athlete watch list” discussed at each staff meeting. This is when we

review difficult cases and provide a learning environment for our younger staff members.

Not only does the improved com-munication between everyone on staff help our athletes get the best care pos-sible, it also shows them we are one unit that works together. Any conflict between staff members is no longer

present because our athletic train-ers and strength coaches are work-ing as one cohesive unit that operates smoothly and without conflict.

BONUS ADVANTAGEWhile the newly formed Sports Perfor-mance department has helped us fix a lot of problems, it also provided some unexpected advantages. One byprod-

uct is the improved effectiveness of our athletes’ pre-participation exami-nations (PPEs).

At most NCAA schools, a PPE in-cludes taking a comprehensive medi-cal history, immunization history, and performing a physical exam. While this fulfills NCAA requirements, it does not truly evaluate an athlete’s readiness to

“This data sharing alleviates the burden on one staff mem-ber or skill set, and instead creates a synergistic approach to best address an athlete’s dysfunction,” says Dan Boothby, Director of Strength and Conditioning. “In the end, we make each other’s jobs much easier.”

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It has been said that the whole is greater than the sum of its parts. That’s exactly what the University of Delaware was thinking when it reorganized its sports medicine, strength and conditioning, and equipment departments into a single opera-tion we call our Student-Athlete Performance department.

With a longstanding tradition of successful athletic pro-grams, including six NCAA Division I championships, why change? “By integrating those units we were able to achieve greater communication and collaboration,” says Bernard Muir, who was Athletic Director at Delaware until this past summer when he took on the same role at Stanford University. “We took an already outstanding group of operations and turned it into a much more effec-tive and efficient model for helping our athletes achieve a quality experience.”

The change took place one year ago, when Muir pro-moted Head Strength and Conditioning Coach Augie Maurelli, CSCS, CSCCa, to Associate Director of Athletics for Student-Athlete Performance and hired a new head strength coach. Maurelli manages and oversees all three units of the Student-Athlete Performance department and reports directly to the athletic director.

The idea is that instead of the three units working indepen-dently, they work as a team by discussing problems, sharing ideas, and ultimately figuring out what is best for Delaware student-athletes through collaboration. They also have a direct line to the athletic director through Maurelli.

The collaboration is sometimes formal. Maurelli holds monthly meetings with the three unit leaders—the head athletic trainer, head equipment manager, and head strength coach—to discuss major issues or do strategic planning. But most of the collaboration is informal. All three of their offices are in the same hallway, they have lockers near each other in the staff locker room, and each is responsible for communicating with one another not only about the issues of a particular day, but their ideas for unit improvement over the long term.

However, the sharing of information and ideas doesn’t start and stop with the department’s leadership group. Maurelli strongly encourages discussion among all staff members in the three units and has even put activities in place to help. For example, during the summer training season, the athletic training and strength and conditioning staffs work out together on Tuesdays and Thursdays between team sessions. The workouts are designed by a different athletic trainer or strength coach each session and everyone partici-

pates, including graduate assistants and interns.

If there is a disagreement among staff members—whether to use the functional movement screen or a performance metric approach for athlete evaluation, for example—there is no hierarchy and everyone gets a say. The strength and conditioning staff is no higher or lower than the athletic training staff. Everyone, including the equipment staff, is on the same level and under the same umbrella.

The department organization is also allowing bigger chang-es to occur. For example, when the athletic training and strength and conditioning staffs wanted to improve the quality of hydration and recovery products available to our student-athletes, the three unit leaders approached administration about it and later played a role in the deci-sion-making process for a new campus beverage contract.

Setup for football practices now includes strength and conditioning equipment as well as field equipment. And both the equipment and strength and conditioning staffs share the trucks that are used for practice setup, lever-aging budget dollars and resources. Another example recently played out when the athletic training, equipment, and strength and conditioning staffs all met with the school’s apparel provider and switched off-season training shoes in an effort to reduce foot injuries.

When the new structure was put in place, there was some concern about potential resistance from athletic trainers due to the change in reporting structure. But Head Athletic Trainer John Smith, MS, ATC, made sure to consider the impact this structure would have on his staff members and presented it to them as a means to elevate their visibility and leadership roles in the department.

“The Director of Athletic Performance position hasn’t changed the fundamental athletic training job,” Smith says. “Our staff quickly realized that Augie is a resource and a facilitator in sharing the goal of improving each athlete’s performance. He interacts with athletes on a daily basis and understands the rigors of the athletic trainers’ day-to-day operations, so our staff has confidence in him.”

Maurelli appreciates the praise, but credits the three unit leaders with making the transition work. “John, Head Strength and Conditioning Coach Brian Hess [CSCS], and Head Equipment Manager Kevin Rose all are selfless individuals who truly want what is best for our athletes,” says Maurelli. “When competitive people share a common goal, this type of structure enables synergies well beyond normal operating standards.”

THREE UNITS, ONE TEAMLike Northeastern University, the University of Delaware has combined separate units of the athletic department into one. The move has resulted in only positive changes.By Scott Selhiemer, Assistant Director of Athletics for Media Relations


LEADERSHIP

participate in elite level athletics. Recent research has pointed to easily

measurable musculoskeletal risk fac-tors that can be identified during a PPE, including a study that found a 17-fold increase in injury risk among professional ice hockey players who exhibit adduction strength that is less than 80 percent of their abduction strength. Another study found that athletes who lack appropriate hip ab-duction and external rotation strength demonstrate increased rates of lower extremity injuries and knee pain from patellofemoral syndrome.

Our strength coaches have started to administer these tests during the PPE process so that we can screen for risk factors. When an athlete exhibits increased injury risk via these screen-ings, we implement targeted medical management and/or training interven-tions to help reduce that risk.

Another piece we have added to our athletes’ PPEs is a functional movement screen. Strength coaches usually con-duct this screening separate from the PPE, but by integrating it into the medi-cal care of our athletes, more unified

management results. For example, if an athlete’s functional movement screen reveals poor squat mechanics, it could be a symptom of psoas restrictions or dorsiflexion limitations. Once identi-fied, the strength coach can collaborate with the medical professional present to devise an appropriate plan to correct the problem.

“This data sharing alleviates the bur-den on one staff member or skill set,

and instead creates a synergistic ap-proach to best address an athlete’s dys-function,” says Dan Boothby, CSCS, Director of Strength and Conditioning. “For example, if lack of dorsiflexion is noted in the PPE evaluation process, sports medicine may address the prob-lem with manual soft tissue or mobili-

zation work and the strength training staff may add additional massage stick or foam rolling to the affected area. Both groups are now working together toward the same goal. In the end, we make each other’s jobs much easier.”

IMPLEMENTATIONBecause an integrated and holistic ap-proach that involves both sports medi-cine and strength and conditioning is

not currently mainstream, a number of staff members from both units ini-tially questioned the move. The ath-letic trainers worried we were going to try to turn them into strength coaches, and the strength coaches worried that we were going to try to turn them into athletic trainers.

We explained to our athletic trainers that stronger ath-letes typically sustain fewer injuries, and we explained to our strength coaches that athletes who are able to con-centrate on their rehab and proceed through the rehab process quickly are able to return to play faster.

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We clearly stated that each staff member would continue to do what they know how to do and their overall role would not change. Instead, the expectation was that they develop a clear appreciation and understanding of each other’s roles and goals as they fit within the overall scheme of the Sports Performance department.

We wanted them to see that their own success depended on each other. We explained to our athletic trainers that stron-ger athletes typically sustain fewer injuries, and we explained to our strength coaches that athletes who are able to concen-trate on their rehab and proceed through the rehab process quickly are able to return to play faster and achieve their per-formance goals more readily.

As we began our transition, staff members soon realized

that many elements of athlete care and development overlap, and that by combining efforts, each staff was able to pro-vide more efficient care and training for our athletes. Most importantly, the earlier miscommunications that existed be-tween departments dissolved, allowing for the free exchange of ideas, suggestions, and methodology.

Another key part of the implementation has been the open-ing of a newly renovated sports medicine and performance area, which embodies our new, integrated approach. We lit-erally knocked down the wall that separated the two depart-ments and replaced it with a glass partition and doorway so that staff members, athletes, and information can pass unim-peded from one area to the other. Our athletic trainers and strength coaches are now invested in one another’s success.

“The Sports Performance department really forces both the strength and medical staffs to get past their egos and think beyond traditional roles and work together,” says Steve Clark, MS, ATC, DPT, CSCS, Assistant Athletic Trainer. “It’s not easy at first. The strength staff has to learn to appre-ciate diagnoses and look at athletes from a medical perspec-tive, and it forces the medical team to learn and appreciate strength principles so that both truly become part of the in-jury prevention team.”

Since transitioning to our new model, student-athlete sat-isfaction surveys have improved dramatically. We also have quantifiable data that demonstrates the positive changes we’ve seen. We began tracking games missed due to injury three years ago. Since then, a large number of teams have seen steadily declining rates. For example, our field hockey athletes dropped from 65 games missed in 2009 to 17 in 2010 and zero last season.

This new approach toward the care of our athletes is un-doubtedly the wave of the future. Such a model has provided our athletes with improved care, and we won’t be surprised when more schools follow suit. n

“It’s not easy at first,” says Steve Clark, MS, ATC, DPT, CSCS, Assistant Athletic

Trainer. “The strength staff has to learn to appreciate diagnoses and look at ath-letes from a medical perspective, and it

forces the medical team to learn and ap-preciate strength principles.”

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T&C november 2012 39 TRAINING-CONDITIONING.COM

sport specific

The OSU women’s varsity four pulls ahead during a race last season.

Kim Dally-Badgeley, CSCS, USAW, HKC, is a Strength and Conditioning Coach at The Ohio State University, where she works with the women’s rowing, cheerleading, synchro-nized swimming, golf, and dance teams. She has spent 16 years at Ohio State and can be reached at: [email protected].

By Kim Dally-BaDgeley

The women rowers at The Ohio State University train each part of the rowing stroke in the weightroom. This past spring, their strong strokes resulted in an NCAA Championship.

STRONG STROKES

W hen The Ohio State University started a women’s rowing program in 1997, it had no

boathouse or ergometers—just a very small fleet of boats. However, fast-forward 15 years and the program boasts a state of the art boathouse with the best equipment, three Big Ten Champi-onships, six top-five NCAA Division I finishes, and a national championship this year in the varsity four.

Our program has come a long way in those 15 years, and so has the way that we train our rowers for competition. It was once widely accepted that circuit training was the only way to prepare for rowing, but a shift toward Olympic lifts

TOm wAlSh

has occurred. A lot of strength coach-es—and rowing coaches—have realized that a greater emphasis needs to be put on producing a more athletic rower. In this article, I share how we’ve been able to do that here at OSU.

BY DESIGNWhen designing a training program for rowers, thought must be put into exer-cise selection so that those chosen lead to strengthening the muscles used dur-

ing the rowing motion. This motion can be broken down into four parts, and we train each one in the weightroom: The catch (when the rower places the oar in the water), drive (when the rower push-es the oar through the water), finish (when the rower pulls the oar out of the water), and recovery (when the rower returns to the catch position). Here is how we train each one:

Catch: The body is at full compres-sion during the catch phase. The quad-


sport specific

40

the deltoids are activated as the oars are pulled back. We use lat pull-downs, the dumbbell military press, and frontal, lateral, and rear deltoid raises to train these muscles.

Finish: When finishing, the rower’s latismus dorsi are still activated, along with her triceps and core muscles. Un-der no circumstances are her shoul-ders engaged at this time. Associated strengthening exercises we use include triceps push-downs, triceps extensions, hypers, good mornings, and upper body step-ups.

Recovery: In the recovery phase, the rower returns to the catch position us-ing her hamstrings, abdominals, and hip flexors to slide back. These muscles can be trained with lunges, leg curls, full sit-ups, and variations of crunches (toe-ups and v-ups).

VARSITY WORKOUTSMost collegiate rowing programs have two distinct groups: the novices and the varsity athletes. The novice program is mostly made up of row-ers who are either entirely new to the sport or have very little experience, while the veteran rowers make up the varsity program.

The varsity team starts strength training three days per week immedi-ately upon returning to campus in Sep-tember. Preliminary testing is done in the standing long jump, pull-ups, seat-ed flexibility, one-rep max bench press, and a predicted max squat test.

Results from the bench and squat tests are matched with corresponding per-centages to determine how much weight athletes will lift on the squat and bench

riceps and glutes are loaded and ready to extend and contract. In the weight-room, we use power cleans from blocks to best imitate this motion. We also use squats because they are an effective way

Varsity: Fall ProgramThis off-season program runs from mid-September to mid-December.

MondayAbs: crunches 2 x 50/reverse

crunches 2 x 40

High pulls 3 x cycle

Squats 3 x cycle

Bentover rows 2 x 10

Step-ups 2 x 12

Dumbbell Romanian deadlifts 2 x 10

Hypers 2 x 12

Wrist rollers x 2

Plate grips 2 x 1 minute

WednesdayAbs: Hand-toe crunches 2 x 50

Landmines 2 x 15

Box jumps 3 x cycle

Bench presses 3 x cycle

Pushups+ 2 x 10

Bench pulls 3 x cycle

Zottman curls 2 x 10 B

Lying triceps extensions 2 x 10 B

Reverse hypers 2 x 12

FridayAbs: toe-ups 2 x 40/plyo sit-

ups (left, middle, right) 2 x 30

Dumbbell high pulls 3 x cycle

Squats (variation) 3 x cycle

Supine pull-ups 2 x 10 B

Incline presses 3 x cycle

Upper body step-ups 2 x 10

SB Romanian deadlifts 2 x 10

Bench pulls 3 x cycle

Calf raise series

Varsity: Winter ProgramThis preseason program runs from January to mid-March.

MondayAbs: crunches 2 x 50/hanging

knee-ups 2 x 20

Power cleans 4 x cycle/box jumps 3 x 5

Squats 4 x cycle/hurdle jumps 3 x 5

Trap bar deadlifts 3 x 10

Pull-ups B

Bench presses 4 x cycle/clap pushups 3 x 5

Dumbbell shoulder presses 1 x 12

Bentover rows 1 x 10

FridayAbs: Special 40s x 2/pole

touches 2 x 30

High pulls 4 x cycle /standing long jump 3 x 5

Lunges 4 x cycle /split squat jumps 3 x 5

Trap bar deadlifts 3 x 10

Lat pull-downs 1 x 12

Incline presses 4 x cycle/med ball chest passes x 5

Good mornings 1 x 10

Straight-leg Bosu squats 1 x 10

Stability Exercises:

Kneeling supermans 2 x 20

Forward ball rolls 2 x 15

Three-way stability x 1 minute

Bridges 1 x 30

Chart KeyCycle = Sets and reps are changed (cycled) every two weeks.

Pushups+ = Pushups with an arm lift at the top of the movement.

B = Burn. The athlete per-forms the exercise to failure.

PB = Physio ball.

SB = Straight bar.

to train the quads and hamstrings. Drive: During the drive phase, the

rower pushes off the foot plate and ex-tends her body from the catch position. Again, she is using her quads and glutes to open up her torso. The latismus dorsi connects the legs to the upper body and

T&C november 2012 41 TRAINING-CONDITIONING.COM

sport specific

press in the upcoming cycle. The long jump is used to measure an athlete’s ex-plosiveness. Pull-ups determine the ath-lete’s back strength, and we use seated flexibility to measure the athlete’s ham-string and low back flexibility.

Building strength and flexibility are the goals during this time. Due to their foot placement in the boat, rowers tend to have a narrow stance, which is not conducive to proper lift-ing technique. We pay close attention

to where the athletes are supported on their feet during all exercises and cor-rect as needed. We also make sure that athletes start their high pulls from the mid-shin. This makes the movement more sport specific because it mimics the catch position when rowing. (See “Varsity: Fall Program” on page 40 for a sample week.)

During this period, many of the rowers realize big gains—especially if they haven’t kept up with their pre-scribed summer workouts due to sum-mer competitions, internships or jobs, or lack of adequate strength training facilities. At the end of the fall phase, the athletes are retested in each area to get a precise look at how they have progressed.

Before the winter training phase be-gins, the varsity rowers spend their hol-iday break rowing in Florida. Because there is only one week during which they are not rowing almost around the clock, we don’t prescribe them a holi-day training program.

During the winter phase, the focus continues to be building strength and increasing flexibility. Complex exercis-

Monday

Abs: PB jackknife 2 x 30/plyo sit-ups 2 x 30

Power cleans 3 x cycle

Squats 3 x cycle

SB bentover rows 2 x 10

Kettlebell bench presses 3 x cycle

SB shoulder routine 2 x 8, 10, 12

SB Romanian deadlifts 2 x 10


Wrist rollers x2

Wednesday

Abs: Toe-ups 2 x 30/V-ups 2 x 30

Dumbbell high pulls 3 x cycle

Bosu squats 3 x cycle

Pull-ups 2 x 10

PB dumbbell bench presses 2 x 10

Upper body step-ups 2 x 10

Pushups+ 2 x 10

Dips 2 x 12

Good mornings 2 x 12

Varsity: spring programThis in-season program runs from mid-March through May.

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sport specific

42

es are added to increase explosiveness and stabilization exercises are done on both of the two lifting days. As pre-season rowing volume increases, we want to make sure to strengthen the core and stabilizing muscles to pre-vent any issues in the rib area. (See “Varsity: Winter Program” on page 40 for a sample week.) Max testing is performed a third time at the end of the winter cycle to determine the ath-letes’ in-season lifting loads.

The focus of in-season lifting during the spring is to maintain the strength that has been acquired, with atten-tion being paid to workout intensity. Athletes are more likely to come to workouts mentally and physically de-pleted now, so we recognize when an

athlete’s workout may need to be ad-justed in order to prevent injury. We also encourage our athletes to have snacks with them at all times since post-workout protein consumption is paramount to muscle recovery.

During the season, the entire sec-ond workout of the week is devoted to strengthening the core and sta-bilizing muscles. This workout con-tinues all the way through to NCAA

Championship week. (See “Varsity: Spring Program” on page 41 for a sample week.)

NOVICE WORKOUTSWe are committed to developing our novice program into a group of high-level rowers so that they have a seamless transition into the varsity program when the time comes. Dur-ing the first academic quarter, a lot of time is spent teaching the novice row-ers how to row and helping them learn the basic lifts (like the Olympic lifts) that we use.

After the quarter is over, the nov-ice rowers are sent home with a basic program to complete over the holiday break. The goal is to continue build-

ing a good strength base through two workouts per week. All workouts as-signed over the break are basic because most of the rowers do not have access to a gym with platforms and power racks. Instead, we focus on dumbbell exer-cises. (See “Novices: Holiday Program” below for a sample week.)

Upon the novice team’s return to campus in January, the rowers embark on a 10-week program that includes

Day one

Abs: 250 choice/25 superman

Dumbbell power cleans 3 x cycle

Dumbbell squats 3 x cycle

Dumbbell bentover rows 2 x 10

Dumbbell bench presses 3 x cycle

Dumbbell shoulder routine 2 x 10


Zottman curls 2 x 10 B

Day two

Abs: 250 choice/25 superman

Dumbbell squats/jump combo 3 x cycle

Dumbbell squats variation 3 x cycle

Med ball reach arounds 2 x 10 B

Dumbbell incline presses 3 x cycle

Med ball overhead passes 2 x 10 B

Dumbbell walking lunges 2 x 10

Reverse bicep curls 2 x 10

Novices: Holiday ProgramThe holiday break program runs through the month of December.

Novices: WiNter ProgramThe preseason program runs from January through mid-March.

Abs: PB crunches 2 x 50/PB twist crunches 2 x 25/PB toe-ups 2 x 30

Dumbbell cleans 3 x 5/box jumps 3 x 5

Squats 3 x cycle/hurdle jumps 3 x 5

SB bentover rows 2 x 10Bench presses 3 x cycle/clap

pushups 3 x 5Dumbbell shoulder presses 2

x 10Med ball full twists (partner)

2 x 15Negative pull-ups 2 x BZottman curls 2 x 10 BSB wrist curls 2 x 10

Novices: sPriNg ProgramThe in-season program runs from the end of March through May.

Abs: Crunches 2 x 50/plyo sit-ups (s/s) 2 x 40

Dumbbell cleans 3 x cycleSquats 3 x cycleDumbbell bentover rows 2 x 10Kettlebell bench presses 3 x cycle

SB shoulder routine 2 x 8, 10, 12

SB Romanian deadlifts 3 x 10Bench pulls x 1 minuteReverse bicep curls 2 x 10 BReverse hypers 2 x 12

The novice team does a one-rep max test on the bench press and a predicted max test on squats to give us a

baseline for the spring program. We limit novice rowers to these two tests because they are not only new to

the sport, they’re usually new to lifting.


sport specific

Day one

Abs: Crunches x50/toe-ups x 30

Reverse crunches x 40

Dumbbell jumps x 12

Dumbbell squats x 12

Lat pull-downs x 12

Bench presses x 12

Dumbbell military presses x 12

Dumbbell lunges x 12

Dumbbell Romanian deadlifts x 12

Zottman curls x 12

Dips x 12

Day two Abs: Twist crunches x40/hand-toe crunches x40

Plyo sit-ups (side to side) x 30

Dumbbell squats/jump combo x 12

Dumbbell step-ups x 12

Dumbbell bentover rows x 12

Dumbbell incline presses x 12

Dumbbell shoulder combo x 12

Dumbbell split squats x 12

Leg curls x 12

SB bicep curls x 12

Triceps kickbacks x 12

Coxswain sample program

rowers to these two tests because they are not only new to the sport, they’re usually new to lifting. We take more time to develop their lifting technique and strength base instead of worrying about testing them. Because we use per-centages of an athlete’s max to deter-mine how much weight they will lift, it is imperative that we still get numbers for the bench press and squat tests for the novice rowers.

The point of emphasis during the sea-son is maintaining the strength gained during the preseason while keeping the

lifting in the weightroom once per week and a bodyweight circuit with the team’s head coach once per week. A second day in the weightroom each week would be preferable, but due to time constraints, it is not possible, so the head coach has designed a general bodyweight circuit that includes push-ups, crunches, squat jumps, and bench pulls to build general strength.

In the weightroom, our focus contin-ues to be technique development, but we also add a second focus of explosive-ness with the addition of complexes be-tween sets of the major exercises. To be most effective, complexes are completed immediately after each set. (See “Nov-ices: Winter Program” on page 42 for a sample workout.)

At the end of the 10-week cycle, the novice team does a one-rep max test on the bench press and a predicted max test on squats to give us a baseline for the spring program. We limit novice

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sport specific

44

once-per-week lifting session relatively short. Our novices should have mas-tered the bench press by now, so we add kettlebells to further work their core stabilizers during the lift.

We pay special attention to the strengthening of the low back, wrists, and forearms as these are common in-jury areas for rowers, especially be-ginners. The novices complete hypers, reverse hypers, wrist rollers, reverse bi-cep curls, rice grabs, and other exer-cises to strengthen these smaller muscle groups. Athletes tend to rush through these exercises or skip them all together, so we make sure to stress their impor-tance. (See “Novices: Spring Program” on page 42 for a sample workout.)

COXSWAIN WORKOUTSThe coxswain is the athlete who sits in the bow of the boat. She steers and coaches the rowers through a race. Though a coxswain’s job isn’t as physi-cally challenging as that of the rowers, we feel it is important for them to be strong and fit. Giving them a workout is also a way for them to earn respect from the rowers.

And they must be prepared for the unexpected. At last year’s Big Ten Championship, our varsity four was way ahead of the field, and one of our rowers “caught a crab” (caught the oar in the water so that it acted as a brake) and was literally flipped out of the boat. Fortunately, the coxswain was sitting right in front of the rower’s seat. She was strong enough to hold the oar out of the water so the team could finish the race. The boat ended up finishing third. Without that finish, we would not have won the Big Ten Championship.

Our coxswains do their lifting work-out in circuit fashion. An athlete com-pletes one set of each exercise, with a sprint lap or one-minute bike in be-tween each, and does the whole circuit twice. Weights are kept light because we want the coxswains to increase their strength, but not bulk up with added bodyweight. (See “Coxswain Sample Program” on page 43 for a sample week.)

ONE TEAMOverall, I think what makes our row-

ing program so successful is the con-stant communication between the strength and conditioning coach, row-ing coaches, and the athletic trainer. For example, before a new lifting cycle begins, I e-mail the workout to the rowing coaches and the athletic train-er. This gives the coaches an opportu-nity to make any additions or deletions to the program and ask me any ques-tions about it.

It also allows the athletic trainer to make necessary revisions in an ath-lete’s rehab program based on what is being covered in the weightroom. The athletic trainer can then make in-formed decisions when recommending adjustments in an athlete’s lifting pro-gram due to injury.

The rowing coaches, athletic trainer, and myself also meet weekly to dis-cuss the current training plans and any modifications that might need to take place. The team’s training is truly a group effort and the investment that everyone makes in the athletes’ work-outs is returned to us tenfold in the un-wavering commitment and work ethic displayed by our rowers. n

Circle No. 133

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TRAINING-CONDITIONING.COM T&CNOVEMBER2012 45

Strength & Conditioning

Reduce StReSS on HandSMinimize hand, wrist, and elbow stress while adding body-weight training to your regimen with Push Up Bars. The bars are approximately 5.5 inches high and feature heavy-gauge

steel construction, foam-covered handgrips, and non-slip plastic end-cap protectors. This product is sold in pairs and assembles easily. SPRI Products • 800-222-7774www.spri.com Circle No. 503

PRe-Game FuelG Series Energy Chews are a pre-game fuel in a convenient form. They are designed to be used about 15 minutes prior to training or competition to provide energy from a concentrated blend of carbohydrates to fuel athlete performance. G Series Energy Chews help make carbohydrate energy rapidly available to working muscles for the start of activity, so athletes might feel the difference at the beginning of training or competition.Gatorade • 800-884-2867www.gatorade.com Circle No. 505

PReciSe Body comPoSition Peak performance requires a certain attitude and confidence, but more importantly an understanding of the physical attributes that got you there. Knowing what you are made of—and what strength and conditioning regimen gets you to your goals—allows you to play your game. The GE InBody520 performs precise body composition testing in less than a minute, providing essential data for monitoring progress as you look to be your best.GE Healthcare • 800-568-1389www.inbody.gehealthcare.com/products/inbody-520 Circle No. 506

PRoGReSS ReadilyInverse leg curls are critical in placing focused effort on the hamstrings—a notoriously under-worked muscle—even among athletes. The problem with inverse leg curls is they are difficult to do. However, with the 3303 Pro Series Inverse Curl Machine, even novices can progress readily. By using an adjustable counter-weight system, the user can be gradually assisted by varying the amount of assist weight and adjusting the starting angle of the padded lever arm.Legend Fitness • 866-753-4363www.legendfitness.com Circle No. 504

BeSt-SellinG BunGieThe Safety Super Bungie is NZ Manufacturing’s number-one TurfCordz® resistance tool. Used by professional athletes and Olympians worldwide, this proprietary product

helps increase speed, improve endurance, and overcome resistance. The Safety Super Bungie—ideal for speed and agility drills in sports like baseball, football, track, and hockey—is made from high-strength, large-diameter Bungie Cord with industrial-strength steel snaps. Choose from three resistance levels and lengths. The Safety Super Bungie is designed to meet the extreme demands of high-level athletic training.NZ Manufacturing • 800-866-6621www.turfcordz.com Circle No. 500

imPRoveS ReacH and PoweRThe Vertec Jump Training System challenges athletes to improve their vertical leap through instantaneous feedback and recognition. It offers a true vertical target, visual motivation, and an immediate, accurate measure of success and growth. The Vertec Jump Training System is used by several professional and college sports teams, including the NFL Scouting Combine. It is

one of the best ways to evaluate and improve jump reach and lower-body explosive power.Sports Imports • 800-556-3198www.sportsimports.com Circle No. 501

StandS uP to aBuSeInfinity Max 1.25-inch thick tile stands up to the constant abuse of heavy weights being dropped directly on the weight room floor without denting, tearing, or splitting. This tile is backed by the company’s exclusive 10-year warranty—and you can even use the floor itself as an Olympic Lifting Platform. The tile is available in 10 standard colors and an unlimited number of custom colors, with custom logos also available. This product contains up to 95-percent recycled content and may qualify for up to eight LEED Points.Infinity Performance, Inc. • 888-479-1017www.infinityflooring.com Circle No. 540

witHStandS touGH woRkoutSPerform Better has brought back the PB Extreme Converta-Balls because of popular demand. These durable balls were designed to withstand your toughest workouts, and are great for swinging, chopping, and slamming.

Use the rope for throws, chops, or rotational swings—or remove the rope to use as a regular medicine ball. Seven different weights are available, making it the perfect tool for everyone of all fitness levels. For more information or to receive a 2012 catalog, contact Perform Better online. Perform Better • 800-556-7464www.performbetter.com Circle No. 502

46 T&C NOVEMBER 2012 TRAINING-CONDITIONING.COM


A TwisT on TrAdiTionIncorporate functional training into any group exercise with the new FitBALL® MedBalls with Straps. These nine-inch diameter medicine balls have an added

twist—two strong, adjustable straps. This feature allows the user to grip more easily, or perform one-handed kettle ball exercises. Add an extra challenge to lower-body and core workouts by strapping a MedBall to both ankles for leg raises. MedBalls have a hollow core and are made from rubber, which allows them to bounce. They come in weights ranging from two to 10 pounds. Ball Dynamics International • 800-752-2255www.fitball.com Circle No. 507

A TrusTed AuThoriTyThe National Strength and Conditioning Association is one of the trusted authorities on strength and conditioning, bridging the gap

between science and application since 1978. The NSCA offers four highly sought-after certifications: Certified Strength and Conditioning Specialist® (CSCS®); Certified Special Population Specialist™ (CSPS™); NSCA-Certified Personal Trainer® (NSCA-CPT®); and Tactical Strength and Conditioning Facilitator™ (TSAC-F™). Being a part of the NSCA gives coaching professionals the tools, access, and knowledge to reach higher in their career. NSCA • 800-815-6826www.nsca.com Circle No. 508

MoniTors TrAining The Polar FT80 heart rate monitor offers a functional way to monitor your training results. Its key features include strength training guidance, a fitness test, OwnRelax® values, OwnIndex® cardiovascular fitness measurements, and OwnCal® energy expenditure assessments. Basic features

include the time of day, a backlight, and a stopwatch. The Polar Service Center Division of Creative Health Products is one of the most experienced authorized service centers for Polar products. For more information or a printable return form, visit www.polarservicecenter.com.Creative Health Products, Inc. • 800-742-4478 www.chponline.com Circle No. 509

iMpAcT-Free TrAiningThe SPRI® Fray-Proof Black Ropes are designed to give you some of the best in metabolic and strength training. The no-impact aspect makes it perfect for keeping your conditioning up, or rehabbing an injury. Intended for indoor use, each non-fray rope features

the exclusive metal end caps. The Fray-Proof Ropes are made in the USA, and are available in a variety of sizes.SPRI Products • 800-222-7774www.spri.com Circle No. 510

supporTs Muscle rebuildingG Series Protein Recovery Beverage is a protein and carbohydrate beverage formulated with the consistency of a thirst quencher. It has an effective amount of protein that contains essential amino acids needed to help support muscle rebuilding after training or competition. G Series Recover should be consumed within about 60 minutes after exercise for maximum muscle benefit.Gatorade • 800-884-2867www.gatorade.com Circle No. 512

body coMposiTion AnAlyzer Effective training and conditioning requires the ability to monitor progress and make appropriate changes. Go beyond weight and BMI to better understand how the body is changing during exercise, strength training regimens, and injury recovery. Using six frequencies through five body segments, the InBody720 is a research-grade body composition analyzer that records 30 impedance measurements to obtain precise and comprehensive BIA values. Do you know what your athletes are made of?GE Healthcare • 800-568-1389www.inbody.gehealthcare.com/products/inbody-720 Circle No. 513

chAllenging AlTernATiveThe VersaFit® Log presents a challenging alternative to traditional strength training. The VersaFit Log allows you to vary exercise focus and function by gripping the bag in different ways. The log is perfect for balance training, plyometrics, rotational movements, Olympic lifts, chops, and throws. The log has multiple handles and Velcro® straps, and its durable, soft-sided shell makes it appropriate for indoor or outdoor use. Ranging from 10 to 50 pounds, the VersaFit Log is also customizable. Prices range from $104.95 to $144.95.Power Systems, Inc. • 800-321-6975 www.powersystems.com Circle No. 514

Assess MoveMenTThe Functional Movement Screen Test Kit is the perfect way to test and assess functional mobility, stability, and flexibility. Each test you do with this kit provides you with a simple grading system to assess movement. Exercises are recommended based on test results to improve or correct any weakness or imbalance. Each Test Kit includes a hurdle, dowel, and measuring device needed for each test. This light-weight, self-contained kit is only available though Perform Better. Perform Better • 800-556-7464www.performbetter.com Circle No. 511



Drops of EnErgyCytomax Energy Drops™ are a portable and chewable means by which to deliver a precise blend of carbohydrates and essential electrolytes. Cytomax Energy Drops™ may be used before and during training. Each portable pouch provides 10 individual chews. Cytomax Energy

Drops™ are available in two great-tasting flavor options: Tropical Fruit+Pomegranate Berry (non-caffeinated) and Orange+Tangerine (50 mg of caffeine per pouch). Tropical Fruit+Pomegranate Berry is collegiate compliant.CytoSport, Inc. • 888-298-6629 www.cytosport.com Circle No. 515

rEclaim functional fitnEssAnazao Fitness Gear is designed to facilitate greater levels of individual fitness using functional resistance bands. Drawing from an ancient word,

Anazao is defined by living again, recovering life, and regaining strength and vigor. Safer than free weights and requiring minimal space, Anazao Fitness Gear lets you reclaim your fitness. It’s ideal for a gym, a fitness studio, or on the run. AccuFitness, LLC • 800-866-2727www.accufitness.com Circle No. 516

customizablE anD functionalWith its new Half Rack design, Samson Equipment is literally adding new products to its arsenal daily. The new Half Rack Design has every bell and whistle an end user can think of—including custom colors, band attachments, rotational bar sleeves,

extra storage, and more. If the new Half Rack doesn’t have something you’re looking for, Samson Equipment can add it in for you. Call Samson Equipment today to see how easy it is to design your own customized version. Samson Equipment • 800-472-6766www.samsonequipment.com Circle No. 517

concussion prEvEntionMission Competition Fitness Equipment created and manufactures The Halo, a dynamic rotary neck strengthening cable attachment. The Halo works the neck out by applying horizontal resistance during neck

rotation. The company’s goal is to help in the prevention of concussions and neck injuries by increasing the athlete’s neck strength. Greater neck strength equals greater force dissipation upon head impact, which equals far fewer neck injuries and concussions. For more information, please e-mail [email protected]. Mission Competition Fitness Equipment • 310-776-0621www.halostrong.com Circle No. 518

gooD vibrationsExervibe is a whole-body vibration stepper that provides athletic enhancement when used in either the static (standing) or dynamic (stepping) position. Vibration stimulation is applied simultaneously to the feet, hands, arms, and core. The Exervibe has a step range from one to 18 inches, an adjustable seat, and a control module with four settings. It is an extremely versatile device that efficiently and effectively implements the benefits of vibration. VersaClimber/HeartRate, Inc. • 800-237-2271www.versaclimber.com Circle No. 519

transmit Data Without WirEsWith the recent launch of its revolutionary new PSM Training ECHO system, Zephyr Technology also introduced its new, high-tech Compression Shirt. The shirt holds a sensor called the Zephyr BioModule™ firmly in the athlete’s sternum area, allowing the sensor to accurately read and wirelessly transmit a wide range of physiological status data live to a coach’s laptop or tablet. The Compression Shirt also logs the data for analysis later. Zephyr Technology • 443-569-3603www.zephyr-technology.com Circle No. 520

bEst of both WorlDs The 1.25-inch thick Infinity iTurf is the perfect companion for the Infinity Max tiles. Both have the same thickness, which allows you to have the best of both worlds in your weight room in a flush installation. The Infinity iTurf is perfect for running, jumping, and agility drills. This product does not have rubber infill. It is available in 16 colors, with option of customizing with your layouts and logos. Infinity Performance, Inc. • 888-479-1017www.infinityflooring.com Circle No. 541

inDoor cycling optionsThe Power Lift® Indoor Cycling Bike is available in both a chain- and belt-driven version. The belt-driven version allows users to pedal backwards with resistance. Standard features for both bikes include dual-sided pedals with a clip-less system on one side and toe-cages on the other; adjustable positions for the seat height and forward/back position; and adjustable positions for the handlebar height.Power Lift • 800-872-1543www.power-lift.com Circle No. 542



Ultra-ConCentrated FormUlaMonster Amino™ is an ultra-concentrated BCAA formula that delivers an 8:1:1 ratio of leucine to isoleucine to valine. Recent university research shows that a leucine-enriched beverage consumed with exercise synergistically activates and prolongs activity of the mTOR signaling pathway, which increases muscle anabolic potential (muscle growth). The mTOR pathway is the “trigger” that signals the very genesis of muscle protein synthesis.CytoSport, Inc. • 888-298-6629 www.cytosport.com Circle No. 521

Climb YoUr WaY baCkThe SRM Rehab Model VersaClimber is a total-body, closed-chain, rehabilitation exercise machine. The SRM allows patients to progress from non- to partial- to full-weight bearing, full-body exercise. It is fully adjustable to fit the height, weight, and length of all types of athletes and patients. Rehabilitation routines have been developed to provide a continuous arm and leg action in a seated or standing position, using varying stroke lengths, rates, and resistance levels.VersaClimber/HeartRate, Inc. • 800-237-2271www.versaclimber.com Circle No. 522

Wireless mediCal dataZephyr’s BioModule™ is the “brains” behind its PSM Training ECHO system—a small, circular sensor that wirelessly transmits a wide range of medical-grade physiological data and will warn you when an athlete is in danger of heat stress, dehydration, exhaustion, and more. There are two comfortable options for mounting this small, circular sensor to the athlete: a chest strap called the Zephyr BioHarness; or Zephyr’s new, high-tech compression shirt.Zephyr Technology • 443-569-3603www.zephyr-technology.com Circle No. 523

Company News

Fits Any Space,Any Budget

Delivering top quality products for more than 20 years, The Athletic Edge proudly launches its newest line of sports massage tables and accessories. This product line will be offered through Custom Craftworks, a sister company located in Eugene, Oregon—allowing the two companies to share manufacturing space. With standard massage product offerings coupled with durability, The Athletic Edge offers massage tables and accessories to meet any size or budget.

In 2009, Pivotal Health Solutions included Custom Craftworks products in its portfolio of offerings. In 2012, The Athletic Edge was added to the Pivotal Health portfolio, continuing Pivotal’s traditions of high-quality manufacturing and customer service.

This ongoing commitment means that you can continue to expect not only the same time-tested, quality-manufactured products such as the Omni Sideline sports massage table, but also innovative products like the Sport Tek therapy table, and the rugged Wood Treatment line. You can view the complete line of Custom Craftworks massage tables and accessories at www.customcraftworks.com.

Pivotal Health Solutions, Inc. 800-627-2387www.pivotalhealthsolutions.com

Works the Whole bodYSuspension training is an excellent method to work the whole body, and the STS Training System is a great two-in-one package. It includes two ABS training rings and two ABS handles with foam grips. Build strong arms, shoulders, and core muscles with the handles or rings included with this system. Plus, the STS Training System’s straps are complete with heavy-duty secure buckles. The STS Training System retails for $94.95.Power Systems, Inc. • 800-321-6975 www.powersystems.com Circle No. 543

Versatile and eFFeCtiVe toolPush it. Pull it. Drag it. Since its first sale in April 2005, Williams Strength’s Prowler 2 has been featured on NBC’s “The Biggest Loser,” called “quite possibly the most versatile and effective conditioning tool ever devised” by Muscle and Fitness, and been used by more than half of all NFL teams and countless colleges, high schools, and training centers. All of this has made it the most popular conditioning sled ever built.Total Strength and Speed • 888-532-8227www.totalstrengthandspeed.com Circle No. 547

VirtUallY immoVableThe Rogue Fitness Monster Series Rigs are the ultimate gym accessory. Built with the collegiate athlete in mind, the Monster Rig is a classic example of Rogue’s “over-built” construction that will suit any affiliate or gym with its immovable capacity. The standard Monster Rig is built with 11-gauge, 3 inch x 3 inch steel tube uprights. This is a virtually immovable piece of American-made training equipment.Rogue Fitness • 614-358-6190www.roguefitness.com Circle No. 553


Power Racks

Custom Power raCk #111PhhCustom-design your rack any way you want using Samson Equipment’s own unique design system. Add in any features you want, all with ease. This particular version features band attachments, custom plate storage, both straight and rotating chin up handles, and much more.Samson Equipment • 800-472-6766www.samsonequipment.com Circle No. 524

Power raCk Pwr-8Power Lift’s eight-foot Power Rack has several standard features, including: Spot bars, “Rhino Hook” bar catches, a dual-grip chin-up handle, hanging bar storage, and weight storage. Power Lift® • 800-872-1543www.power-lift.com Circle No. 525

Pro series modular half Cage #3264The 3264 Modular Half Cage features an open walk-through design with low-profile footplates, and the ability to be bolted to other modular cages by Legend Fitness, resulting in a shared rigidity benefit. The seven-gauge, offset chrome racking features safety arms with a solid internal rod; lower band pegs; oversized bar catches with polymer contact surfaces; chrome-plated storage pegs; a bench docking system; and upright bar storage. Legend Fitness • 866-753-4363 www.legendfitness.com Circle No. 538

titan Power raCk New York Barbells’ 96-inch Titan Power Rack 92580 has 3”x3”x11” gauge steel tube construction, self-locking “J” hooks, and safety bars. This rack also has two-inch hole spacing for close adjustment and a deep-knurled chinning bar. New York Barbells • 800-446-1833www.newyorkbarbells.com Circle No. 539

Products That Ease Athletes’ Pain

“I’ve found Pro-Tec products to be a great addition to my patient care, as they are very patient-compatible.”

—Jim Whitesel, MS, ATC, Former Seattle Seahawks Head Athletic Trainer

“I have found the Iliotibial Band Wrap to offer unmatched effectiveness in alleviating conditions of iliotibial band syndrome. We are recommending it for our patients.”

—Dr. Shintaro Ohtake, Aim Treatment Center

“Finally, because of the Shin Splints Compression Wrap, I feel no pain in my shins during strenuous activity.” —Lisa Duke, ballerina and runner

“Thanks to the Arch Pro-Tec, the plantar fasciitis in my foot has completely disappeared.”

—Christina Cambra, Ironman Austria third-place finisher

“Pro-Tec’s Y Roller is by far the most effective Foam Roller I’ve ever used!”

—Scott Jurek, PT, seven-time champion, Western States Ultra 100-Mile Marathon

“I use the Pro-Tec Foam Roller and the Pro-Tec Roller Massager to help me get stretched out and to loosen up before practice. They’re great because I have them at home, so anytime I’m sore or feeling a little tight, I break out my foam roller.”

—Roman Harper, pro football player

Pro-Tec Athletics800-779-3372 www.injurybegone.com

Testimonial

rogue monster raCk rm-690Using 3 inch by 3 inch steel and one inch hardware in the Rogue Fitness Rogue Monster Rack increases the stability and vibration absorption resulting in a virtually immovable piece of American-made training equipment.Rogue Fitness • 614-358-6190www.roguefitness.com Circle No. 544

signature stainless steel 1/2 raCkThe Signature Stainless Steel 1/2 Rack comes standard with stainless steel adjustment posts, UHMW protection on d-cups, safety spotters, weight storage pegs, and a walk-through design. Total Strength and Speed • 888-532-8227www.totalstrengthandspeed.com Circle No. 545


Arm & Shoulder

TreaTing OveruseCho-Pat’s newest product, the Bicep/Triceps Cuff, affords protection from overuse injuries for individuals performing repetitive lifting in activities such as weight training. The patent-pending device applies dynamic circumference pressure to the upper and lower portions of the bicep and triceps, particularly at the tendon attachments. This action spreads out the stress and direct pull on the muscle attachments, which helps reduce the likelihood of developing bicipital and tricipital tendonitis or tendonosis. Cho-Pat • 800-221-1601www.cho-pat.com Circle No. 528

nO ice needed ThermaZone™ is a powerful, compact, thermo-electric pain-relieving device providing heating and cooling therapy without the use of ice. Features include a broad temperature range (38-125 degrees

Fahrenheit), five timer options, and the exclusive Motion Advantage relief pads that deliver a constant temperature for as long as you need it. Maintenance-free, ThermaZone allows atheletic trainers complete control of treatment duration and temperatures for maximum results.Innovative Medical Equipment, LLC • 877-646-1222www.therma-zone.com Circle No. 529

simple design, greaT resulTsThis universal fit shoulder support is simply designed to increase therapeutic heat at the shoulder area, providing symptomatic relief for strains, bursitis, arthritis, and tendonitis. The wrap is easy to slide on and adjust and fits the right or left shoulder.

PRO Orthopedic Devices, Inc. • 800-523-5611www.proorthopedic.com Circle No. 526

challenges The WhOle shOulderStrengthen and stabilize the shoulder joint and girdle with the new Scap & Cuff Trainer™. Designed by a physical therapist, the Scap & Cuff Trainer features a 12-ounce weighted ball that can be oscillated linearly while the user performs isometric and isodynamic exercises. With its special

design, users will challenge the whole shoulder complex while using the Scap & Cuff Trainer. Use this product alone, or in combination with an exercise ball or the BOSU® Balance Trainer. Contact OPTP for more information. OPTP • 800-367-7373 www.optp.com Circle No. 527

resTOre OpTimal pOsTureExclusively from OPTP, use the Stretch Out® Strap Shoulder Girdle and Arm Work book to learn about exercising the upper body. This book shows how to implement good arm work into an active strength and conditioning program with the Stretch Out Strap. The strap is great for restoring proper range of motion in the shoulder girdle, and can often relieve neck and upper back tension due to restoration of optimal posture. The exercises are simple and can be performed anywhere. Contact OPTP for more information. OPTP • 800-367-7373 www.optp.com Circle No. 532

nO mOre Tennis elbOWThis product is a practical approach to relieving tennis elbow pain. The 1/8-inch-thick neoprene band provides heat to the upper forearm while a 1/2-inch orthopedic felt pad applies pressure over the tendon insert point. A new space age elastic band wraps around the neoprene, providing extra pressure to the pad and comfortable support to the forearm. A hook and loop fastener allows for comfortable adjustment and personalized fit.PRO Orthopedic Devices, Inc. • 800-523-5611www.proorthopedic.com Circle No. 531

advanced self-Therapy fOr armsFrustrated with arm and elbow tendonitis? Give your athletes Armaid for regular self-care and maintenance. Relieve pain, tendonitis, and trigger points throughout the arm, biceps—and triceps, too. Easy, short video instructions enable your

athletes to become your partner in their own healing and maintenance. Virtually unbreakable with a 10-year warranty, the Armaid comes with four different attachments to relieve many types of arm problems. Armaid • 800-488-5505www.armaid.com Circle No. 530

speeds recOvery “As a life-long cyclist and expert-category mountain bike racer, I spend hundreds of hours riding and training every year. I am always looking for ways to speed up recovery and relieve pain and soreness by natural methods. Pressure Positive’s massage tools have become a valuable part of my daily routine. One of my favorites is the Original Backnobber II, which is perfect for targeting all of my sore spots. Thanks, Pressure Positive.”

-Cyclist Mike Ging, Phoenixville, PAThe Pressure Positive Company • 800-603-5107www.pressurepositive.com Circle No. 546


More Products

NatioNal RecogNitioNAmerican Public University (APU) offers more than 100 online degree and certificate programs that are designed for sports and health sciences professionals, coaches,

athletic directors, and working adults like you. APU has been nationally recognized by the Sloan Consortium for its effective practices in online education. For more information, call or go online.American Public University • 877-777-9081www.studyatapu.com/tc Circle No. 535

Full-SpectRum pRotectioNThe GymWipes product line offers full-spectrum protection with its cost-effective solutions to safely clean and sanitize all fitness equipment surfaces. These wipes are bactericidal, virucidal,

and fungicidal. Plus, the company’s EPA-registered disinfecting/sanitizing formulas protect against more than 50 dangerous pathogens. Safe and effective, this line doesn’t contain harmful ingredients such as alcohol, phenol, and bleach—and is tested and approved by leading manufacturers. The wipes come in 700-1200 counts, with attractive dispensers and stands available. GymWipes • 888 977-3726www.gymwipes.com Circle No. 536

FaSt ReSultS, leSS StRaiNGebauer’s Spray and Stretch topical anesthetic skin refrigerant provides a fine stream spray that effectively manages myofascial pain and trigger point release when used in conjunction with the spray and stretch technique. It is also used to treat muscle spasms, restricted motion, and minor sports injuries. Spray and Stretch is non-

flammable and non-ozone depleting. Get fast results with less strain and damage to your hands during manipulation. Purchase Spray and Stretch from your local medical supplier, wholesaler, or directly from Gebauer Company. This product is by Rx only. Gebauer Company • 800-321-9348www.SprayandStretch.com Circle No. 537

laStiNg RelieF“We’ve tried many topical agents and have found RAW Heat and Ice Roll-On Topical Analgesics to be the best in our training room. Used before practice, RAW Heat provides immediate relief of pain and stiffness over a targeted area with long-lasting results. When the RAW Ice is used after practice, muscle aches and pains are relieved. As an added bonus, it is a certified all natural product.”

-Mike Lesako, Head Athletic Trainer, Washington & Jefferson College

The Pressure Positive Company • 800-603-5107www.pressurepositive.com Circle No. 548

RelieveS paiNPolyMem Finger/Toe dressings help reduce edema, bruising, pain, and inflammation when applied to open or closed injuries. When applied to open wounds, the dressings continuously cleanse, fill, absorb, and moisten wounds. The dressings help relieve both persistent and procedure-related pain associated with injury throughout the healing process. PolyMem Finger/Toe dressings are the ideal choice for managing sprains, strains, contusions, abrasions, lacerations, burns, and surgical procedures of the toes or fingers.Ferris Mfg. Corp. • 800-765-9636 www.polymem.com Circle No. 549

cho-pat Now paRt oF medi-dyNeMedi-Dyne Healthcare products, a leading producer of innovative pain prevention products, recently announced the acquisition of Cho-Pat. This acquisition augments Medi-Dyne’s comprehensive selection of products and is consistent with the strategy of providing key pain relief and prevention solutions along the entire length of the body’s interconnective chain of muscles, joints, tendons and ligaments. Medi-Dyne Healthcare Products, Ltd. • 800-810-1740www.medi-dyne.com Circle No. 551

ReSiStaNce with a twiStThe Torso Twister from Lane Gainer helps to isolate, emphasize, and develop crucial hip and torso actions for overload and overspeed drills by providing non-slip rotational resistance or assistance from any angle. A velcro pad wraps around the athlete’s waist, and tubing is attached to a stationary object or held by coach. It can be used for throws and swings in many sports. It can also be used around the shoulders.Lane Gainer • 800-443-8946www.lanegainer.com Circle No. 550

pRotectiNg athleteS’ FutuReSConcussion Vital Signs® (CVS), designed for student athletes’ developing brains, aligns to

current sports concussion management guidelines. This scientifically based system, used as part of a medical evaluation, enables confident return-to-play decisions while helping to protect the future of your athletes in sports, academics, and life.Pearson • 800-627-7271www.psychcorp.com Circle No. 552


Product Launch

UNITED STATES POSTAL SERVICEStatement of Ownership, Management, and Circulation(Required by 39 U.S.C. 3685)

1. Publication Title: Training & Conditioning2. Publication Number: 1058-35483. Filing Date: September 27, 20124. Issue Frequency: Monthly except January, May, & July5. No. of Issues Published Annually: 96. Annual Subscription Price: $34.007. Complete Mailing Address of Known Office of Publication: 20 Eastlake Rd. Ithaca, NY 14850-1014 Contact Person: David Dubin, Telephone: 607-257-6970 x 128. Complete Mailing Address of Headquarters or General Business Office of Publisher: 20 Eastlake Rd. Ithaca, NY 14850-10149. Full Names and Complete Mailing Address of Publisher, Editor, and Managing Editor: Publisher: Mark A. Goldberg 20 Eastlake Rd., Ithaca, NY 14850-1014 Editor: Eleanor Frankel 20 Eastlake Rd., Ithaca, NY 14850-1014 Managing Editor: Abigail Funk 20 Eastlake Rd., Ithaca, NY 14850-101410. Owners: Mark A. Goldberg 20 Eastlake Rd. Ithaca, NY 14850-1014 MAG, Inc. 20 Eastlake Rd. Ithaca, NY 14850-101411. Known Bondholders, Mortgagees, and Other Security Holders Owning or Holding 1 Percent or More of Total Amount of Bonds, Mortgages, or Other Securities: None12. Tax Status: Has not changed during preceding 12 months.13. Publication: Training & Conditioning14. Issue Date for Circulation Data: October 2012 vol. 22.7 (9/25/12)

15. Extent and Nature of Circulation:Qualified Competitive Athletics Professionals

Average no. copies each issue during

preceding 12 months

No. copies of single issue published

nearest to filing datea. Total Number of Copies (Net Press Run) 30,125 29,697b. Legitimate Paid and/or Requested Distribution

(1) Outside County Paid/Requested Mail Subscriptions Stated on PS Form 3541 17,865 17,264

(2) In-County Paid/Requested Mail Subscriptions Stated on PS Form 3541 -0- -0-

(3) Sales Through Dealers and Carriers, Street Vendors, Counter Sales, and Other Paid or Requested Distribution Outside USPS 163 155

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c. Total Paid and/or Requested Circulation (Sum of 15b (1), (2), (3), and (4)) 18,028 17,419

d. Nonrequested Distribution(1) Outside County Nonrequested Copies Stated

on PS Form 3541 11,097 11,432(2) In-County Nonrequested Copies Stated on

PS Form 3541 -0- -0-(3) Nonrequested Copies Distributed Through

the USPS by Other Classes of Mail -0- -0-(4) Nonrequested Copies Distributed Outside

the Mail 200 200e. Total Nonrequested Distribution

(Sum of 15d (1), (2), (3) and (4)) 11,297 11,632f. Total Distribution (Sum of 15c and 15e) 29,325 29,051g. Copies not Distributed 800 646h. Total (Sum of 15f and g) 30,125 29,697i. Percent Paid and/or Requested Circulation

(15c divided by 15f times 100) 61.5% 60.0%

16. Publication of Statement of Ownership is required and will be printed in the November 2012 (vol.22.8) issue of this publication (10/23/12).17. Signature and Title of Editor, Publisher, Business Manager, or Owner:

Mark Goldberg, Publisher Date: 9/26/12I certify that all information furnished on this form is true and complete. I understand that anyone who furnishes false or misleading information on this form or who omits material or information requested on the form may be subject to criminal sanctions (including fines and imprisonment) and/or civil sanctions (including civil penalties).

Westside Barbell Performance Series Hip & Quad Developer #3306Legend Fitnesswww.legendfitness.com866-753-4363Circle No. 533

Unique features:• This patented device provides accentuated muscular effort in building hips and quadriceps using a full range of motion• Variable starting positions and weight ballast accommodate even injured athletes• Padded lever arm and generously cushioned calf pad with chrome plating in all the right areas

Benefits for the user:• Safer and more versatile than typical leg extension machines• Uses constant tension in both phases of the repetition • Five-foot frame is stable and requires only three bolts for the ultimate in rigidity

P200 Workout Assistant, BETA testAlterG • [email protected] • 510-270-5900Circle No. 534

Unique features:• New programming software allows you to easily set up workouts that run without manual input• Create unique AlterG training protocols for a variety of athletes

Benefits for the user:• Efficient use of time for athletic trainers and athletes• Come back from injuries twice as fast• Add miles without the stress and impact


CEU QUIZQuicker & Easier!

You can now take our CEU quizzes online...

and get your CEU results and credit instantly.

Click on “CEUs” at:

www.training-conditioning.com

T&C November 2012Volume XXII No. 8

Training & Conditioning is pleased to provide NATA and NSCA members with the opportunity to earn continuing education units through reading issues of the magazine. The following quiz is based on articles that appear in this issue of Training & Conditioning. By satisfactorily completing the quiz, readers can earn 2.0 BOC Athletic Training and 0.2 NSCA (two hours) continuing education units.

Instructions: Go to www.training-conditioning.com and click on “CEUs” to take the quiz online. You may also mail your quiz to us: Fill in the circle on the answer sheet (on page 55) that represents the best answer for each of the questions below. Include a $25 payment to MAG, Inc., and mail it to the following address: MAG, Inc., ATTN: T&C 22.8 Quiz, 20 Eastlake Road, Ithaca, NY 14850. Readers who correctly answer at least 70 percent of the questions will be notified of their earned credit by mail within 30 days.

Bulletin Board (pages 4-6)Objective: Learn about recent research, current issues, and news items of interest to athletic trainers and other sports medicine professionals.

1. During the 10 years the study on athletes with Long QT Syndrome covered, only _____ athlete(s) experienced an LQTS-triggered event. a) Oneb) Twoc) Three d) Four

2. In the study conducted by University of Alberta researchers, the only connection found between preseason fitness and injury was in _____. a) Lower-body strengthb) Lower back flexibilityc) Core strengthd) Upper-body strength

3. The study also found that female athletes were more likely to suffer an injury before males, with an average time to first injury at _____ percent of the way through the season.a) 60b) 55c) 41d) 32

4. If the most recent legislation for sickle cell trait testing in NCAA Division III is passed, when will current student-athletes be required to undergo testing?a) 2013-14b) 2014-15c) 2015-16d) 2016-17

Answer sheet is on page 55...or take this quiz online and get instant results:

www.training-conditioning.com click on CEUs

5. Researchers in England recently concluded that a “_____” sneaker could provide athletes with a competitive advantage. a) Wind-resistantb) Smoothc) Pebbledd) Dimpled

Perfect Alignment (pages 10-15)Objective: Find out how athletes can benefit from chiropractic care.

6. Which of the following is not a negative outcome of misaligned vertebrae? a) Stiffnessb) Increased muscle output c) Decreased muscle outputd) Cut off power to organs

7. A typical chiropractic session with an athlete lasts about _____ minutes. a) 20b) 15c) 10d) Five

8. How soon after receiving soft tissue work and an adjustment does relief usually set in? a) Five to 10 minutesb) 10 to 15 minutesc) 15 to 20 minutesd) 20 to 25 minutes

9. A lot of today’s chiropractors do more soft tissue, stretching, and _____ work. a) Ice therapyb) Heat therapyc) Rollerd) Laser


CEU QUIZ

Strength in Design (pages 17-24)Objective: Hear what strength coaches have to say about being involved in the design process for a new facility.

10. What did Mike Gentry have in mind when trying to decide where to position everything in the new facility at Virginia Tech? a) Having the coach able to see everyoneb) Aesthetics c) Thinking about traffic flowd) Allowing enough space for the workout tempo

11. Why is the space at Iowa State University set up in pods? a) To increase productivityb) To avoid a bottleneckc) To free up space d) To allow strength coaches to work with groups of athletes

12. Tools that were mentioned as being helpful in deciding where to position equipment included 3-D Design programs and _____. a) Excelb) Architecture programsc) Graphics programsd) Photoshop

13. What does Michael Rankin at Drexel University use the open room for? a) An expanded programb) Warm-ups, ploymetrics, and flexibility workc) Explosive trainingd) Functional movements

On the Road Again (pages 26-32)Objective: Tackle the challenge of helping athletes find healthy eating choices—even when they’re on the go.

14. The author believes the best option for traveling athletes is to _____. a) Try new foods b) Find out if nearby restaurants deliver c) Treat traveling as a vacationd) Bring familiar, nutritious snacks and food along

15. Good choices for air travel include trail mix, energy bars, and _____.a) Yogurt packsb) Protein shakesc) Oatmeal packetsd) Juice boxes

16. Athletes should be building the carbohydrate portion of their meals with baked potatoes, pasta, and ____.a) White breadb) Whole wheat bunsc) French friesd) Pastries

17. The “Go for it” category includes _____ percent of calories from fat.a) 50 to 40b) 40 to 30c) Less than 30d) More than 50

18. A slice of meat lover’s pizza usually runs less than _____ calories. a) 400b) 300c) 550d) 250

19. When choosing pizza toppings, athletes should opt for leaner meats, including chicken, ham, and _____. a) Sausageb) Pepperonic) Canadian bacond) Bacon

Answer sheet is on next page...or take this quiz online and get instant

results:training-conditioning.com

click on CEUs

Strong Strokes (pages 39-44)Objective: Find out how the women’s rowers at Ohio State University use a strength training program to improve their strokes.

20. The body is at full compression during which phase of the rowing motion?a) Drive b) Catchc) Recoveryd) Finish

21. When finishing a row, the rower’s _____ are still activated from the drive phase. a) Hamstringsb) Quadriceps and glutesc) Latismus dorsid) Abdominals and hip flexors

22. The varsity team starts strength training _____ days per week immediately upon returning to campus in September. a) Fiveb) Fourc) Threed) Two

23. Upon the novice team’s return to campus in January, the rowers embark on a ___-week program that includes lifting in the weightroom once per week. a) Fourb) Sixc) Eightd) 10

24. The novices complete several exercises to strengthen smaller muscle groups that are commonly injured areas. Which of the following is not included in their exercises? a) Zottman curlsb) Rice grabsc) Wrist rollersd) Reverse hypers

25. OSU’s coxswains complete their lifting circuit_____ times in a workout. a) Fourb) Threec) Two d) One


Last Name ____________________________________ First Name _______________________________ MI______

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CEU QUIZ AnswEr Form

Instructions: Go to www.training-conditioning.com and click on “CEUs” to take the quiz online. You may also mail your quiz to us: Fill in the circle on the answer sheet below that represents your selection of the best answer for each question. Include a $25 payment to MAG, Inc., and mail it to the following address: MAG, Inc., Attn: T&C 22.8 Quiz, 20 Eastlake Road, Ithaca, NY 14850. Readers who correctly answer at least 70 percent of the questions will receive 2.0 BOC Athletic Training and 0.2 NSCA (two hours) CEUs, and will be notified of their earned credit by mail within 30 days. Questions? Problems? E-mail: [email protected].

Bulletin Board 1. m m m m

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Perfect Alignment 6. m m m m

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Strength in Design 10. m m m m

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On the Road Again 14. m m m m

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A B C D A B C D


Directory

Circle # Company Page # Circle # Company Page # Circle # Company Page #

108 American Public University 13

124 Armaid 30

133 Athlete’s Guide to Nutrition 44

109 BulletBelt (Lane Gainer) 14

101 Cho-Pat 2

136 Concordia University Chicago 14

127 Ferris Mfg Corp 35

118 FitBALL® USA (Ball Dynamics) 24

103 Gatorade 5

125 GE Healthcare 31

122 Gebauer Company 29

123 GymWipes FORCE 30

113 Infinity Flooring 19

116 Legend Fitness 22

135 Muscle Milk® (CytoSport) BC

120 New York Barbells of Elmira 25

115 NSCA 21

128 OPTP 37

100 Pearson/Concussion Vital Signs IFC

110 Perform Better 15

111 Power Lift® 16

134 Power Systems IBC

130 Pressure Positive 41

129 PRO Orthopedic Devices 38

121 Rogue Fitness 9

112 Samson Equipment 18

132 Save-A-Tooth 35

105 Shamrock Farms Rockin’ Refuel 11

107 Sports Imports 12

131 SPRI 43

117 The Halo (Mission Competition) 23

114 Total Strength and Speed 20

119 TurfCordz®/NZ Manufacturing 24

126 VersaPulley & VersaClimber 32

102 Zephyr Technology 3

Products DirectoryCircle # Company Page # Circle # Company Page # Circle # Company Page #

516 AccuFitness 47

534 AlterG 52

535 American Public University 51

530 Armaid 50

507 Ball Dynamics 46

528 Cho-Pat (Bicep/Triceps Cuff) 50

551 Cho-Pat (Medi-Dyne) 51

509 Creative Health Products 46

515 CytoSport (Cytomax Energy Drops™) 47

521 CytoSport (Monster Amino™) 48

549 Ferris Mfg 51

505 Gatorade (Energy Chews) 45

512 Gatorade (Recovery Beverage) 46

506 GE Healthcare (InBody520) 45

513 GE Healthcare (InBody720) 46

537 Gebauer 51

536 GymWipes 51

541 Infinity Flooring (iTurf) 47

540 Infinity Flooring (Max tile) 45

550 Lane Gainer 51

533 Legend Fitness (Hip & Quad Developer) 52

504 Legend Fitness (Inverse Curl Machine) 45

538 Legend Fitness (Modular Half Cage) 49

518 Mission Competition (The Halo) 47

539 New York Barbells 49

508 NSCA 46

527 OPTP (Scap & Cuff Trainer™) 50

532 OPTP (Stretch Out® Strap book) 50

552 Pearson/Concussion Vital Signs 51

502 Perform Better (Extreme Converta-Balls) 45

511 Perform Better (Functional Movement Test Kit) 46

542 Power Lift® (Indoor Cycling Bike) 47

525 Power Lift® (Power Rack) 49

543 Power Systems (STS Training System) 48

514 Power Systems (VersaFit® Log) 46

546 Pressure Positive (Original Backnobber II) 50

548 Pressure Positive (RAW Heat and Ice) 51

526 PRO Orthopedic (shoulder support) 50

531 PRO Orthopedic (tennis elbow wrap) 50

544 Rogue Fitness (Monster Rack) 49

553 Rogue Fitness (Monster Series Rigs) 48

524 Samson (Custom Power Rack) 49

517 Samson (Half Rack Design) 47

501 Sports Imports 45

510 SPRI (Fray-Proof Black Ropes) 46

503 SPRI (Push Up Bars) 45

529 ThermaZone™ (Innovative Medical Equipment) 50

545 Total Strength and Speed (1/2 Rack) 49

547 Total Strength and Speed (Prowler 2) 48

500 TurfCordz®/NZ Manufacturing 45

519 VersaClimber (Exervibe) 47

522 VersaClimber (SRM Rehab Model) 48

523 Zephyr Technology (BioModule™) 48

520 Zephyr Technology (Compression Shirt) 47

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Circle No. 134

Circle No. 135

Training & Conditioning 22.8

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Transcript of Training & Conditioning 22.8