Hard work, Dedication, and Perseverance should always be rewarded. East Coast Conditioning is proud to honor the discipline and commitment of our athletes by naming East Coast Strength Athletes of the Month. Every month we will choose 1 male and 1 female athlete that demonstrates the work ethic of a true athlete.


East Coast Strength Athlete of the Month

November Male:

Alex Kempinski

Cranford High school/10th Grade
Ice Hockey/Forward
(Photo NA at this time)

"East Coast Conditioning has undoubtedly transformed me as an athlete. I have developed discipline, strength, speed, and everything else an athlete needs to be a success. Thank you East Coast for all your help"

November Female:

Rachel Noone

Terrill Middle school/8th Grade
Soccer/FC Premiere Fury/Center Midfield



"ECC has been an amazing experience. Not once this season have I received an injury that hindered my performance, which was definitely a huge pay off. ECC has made me a stronger player. What I really love is the fact that your always pushed here, and encouraged to go all out in anything and everything you work on. You're always taken seriously at ECC and that intensity really improved me overall as a competitive athlete."


December Male:

Nick Wrobleski

A.I.T./11th Grade
Baseball/Pitcher/3rd Base





"From working out in the Clark facility to training in the Edison, East Coast Conditioning has helped me become a better, more complete athlete. The excellent help I have received from all the East Coast trainers has been more beneficial to my game than any other source. I am honored to be named Athlete of the Month and urge all athletes to destroy mediocrity."


December Female:

Danielle Voelkel

John F. Kennedy Memorial High school/11th Grade
Softball/1st Base





"East Coast has helped me become a much better athlete. I have become stronger and faster and I have never been so quick at 1st Base. East Coast is preparing me for college and if I didn't begin coming here I don't think I'd be able to understand fully how to be a successful softball player."

Concussions, Concussions, Concussions.... Chapter 1

It seems that daily I hear about another athlete who is recovering from a concussion. Concussions are a very serious injury and are becoming a more frequent occurrence in sports of all levels. Concussions are also one of the few athletic injuries that seem to occur in equal frequency regardless of if the athlete is trained or untrained from a sports performance standpoint. In order to learn how to manage and possibly prevent concussions, I think it is important that parents and athletes first learn what a concussion is. The following definition was found in the Wikipedia online encyclopedia.

From Wikipedia, the free encyclopedia

Concussion, from the Latin concutere ("to shake violently")[1] or the Latin concussus ("action of striking together"),[2] is the most common type of traumatic brain injury. The terms mild brain injury, mild traumatic brain injury (MTBI), mild head injury (MHI), minor head trauma, and concussion may be used interchangeably,[3][4] although the latter is often treated as a narrower category.[5] The term "concussion" has been used for centuries and is still commonly used in sports medicine, while 'MTBI' is a technical term used more commonly nowadays in general medical contexts. Frequently defined as a head injury with a temporary loss of brain function, concussion can cause a variety of physical, cognitive, and emotional symptoms.Treatment of concussion involves monitoring and rest. Symptoms usually go away entirely within three weeks, though they may persist, or complications may occur.[6] Repeated concussions can cause cumulative brain damage such as dementia pugilistica or severe complications such as second-impact syndrome.
Due to factors such as widely varying definitions and possible underreporting of concussion, the rate at which it occurs annually is not known; however it may be more than 6 per 1,000 people.[7] Common causes include sports injuries, bicycle accidents, car accidents, and falls; the latter two are the most frequent causes among adults.[8] Concussion may be caused by a blow to the head, or by acceleration forces without a direct impact. The forces involved disrupt cellular processes in the brain for days or weeks.

Now to roughly summarize the above definition a concussion occurs when the brain is subjected to forces in the cerebral fluids as the result of a direct hit or an acceleration from the neck to the skull as the result of a jarring action. Once we understand what a concussion is the next step is how does an athlete manage once it has been determined they have a concussion.

The initial step for an athlete is to rest and relax. Avoid loud noises, over stimulation, or any strenuous activity. The athlete should not watch televison, play video games, use text messaging or other electronic hand held devices. By avoiding artificial light and stimuli it will allow the brain chemisty to return to it's natural state. As with any injury facing an athlete it is also important to take nutrition into account. The old saying "You are what you eat" is a very true statement. Any damage the body sustains must be repaired with proper nutritional building blocks. The athlete should make sure their diet following a concussion is primarily made up of lean proteins, vegetables, and fruits with some whole grains. (The diet an athlete should be eating anyway!) Post concussion nutrition should also be supplemented with additional glucose (Gatorade, simple sugars, etc...) which assists in the recovery of the brain's biochemisty. Hydration is also extremely important at this time to allow the nutrients to flow effectively through the body as it recovers. As the athlete continues to recover it is extremely important that they maintain a regeneration and recovery protocol. The athlete should perform a light static stretching routine as well as foam rolling and other myofascial release techniques. This will allow the athlete to enhance blood flow throughout the body, maintain flexibility, and hopefully keep a calm peace of mind while they are preparing to return to activity. Too many athletes are removed from all activities for vast periods of time and then return full force after monthes off only to encounter other injuries or issues finding themselves back on the disabled list. There has to be a progression throughout recovery to return to ensure that the athlete remains healthy. The athletes also need to make sure they are taking care of their own bodies through proper rest, nutrition, stretching, and hydration to allow for a quick recovery.

The last and most controversial aspect of concussions are prevention techniques. The most common preventive measures are based upon changing game techniques to make contact sports safer or strengthening the neck. While altering tackling techniques and hitting rules in contact sports assist in the safety of those athletes, they don't do much for the noncontact sport athletes suffering from an increase in concussions. And upon biomechanical analysis neck strengthen may even increase the g-forces applied to the brain post contact. In order to best serve the safety of our athletes we are beginning to utilize spine and neck stabalization techniques on our athletes in an attempt to train their bodies to disperse the forces throughout the body and diminish the acceleration on the neck, skull, and brain.

The next edition of this blog will highlight these stabalization techniques as well as further detail preventive measures for contact and non-contact athletes.


Kelly A. Wise, CSCS

Questions? Ask!!!
Kelly.Wise@ecc-athlete.com

Energy System Development for Soccer: Long distance running and how it is harmful for the athlete's speed development and detrimental for success on t

It has been common practice for the past few decades to have soccer players training like distance runners. Many High school soccer players even run track or cross country in order to stay in shape for the season. I whole-heartedly support staying active year round and have no issues with dual or tri sport athletes, however track is a sport onto itself and should not be used in order to "train" for an alternate sport season. The metabolic or energy system demands for soccer are very specific and to ensure optimal success they must be trained properly. Soccer is a game involving shorts sprints on an average of 10-15 yards throughout the course of ninety minute of play culminating in a total volume of 4-6 miles depending on team style and level of play. Running at a continuous submaximal pace for over 1.5 miles highly reduces an athlete's explosive power and sprint potential. A fair amount of high level coaches are still teaching endurance running as part of the soccer fitness training and have yet to adapt past the traditional methods. As a collegiate strength coach I have personally seen several teams who are in tremendous "shape" from a fitness standpoint and can run several miles with minimum stress to the body. Unfortunately, speed was a noticeable detriment in the team's game. As the level of game rises from recreational to club, Division III Collegiate to Division I Collegiate , the stamina of a player's speed is what separates good players from great players. Developing speed and maintaining stamina through maximal speed bursts followed by recovery at a submaximal pace. Soccer athletes who want to progress to their full potential should be educated in proper running mechanics. It is a necessity to work on maximal sprint effort at volume. Common ways to accomplish these training demands include Fartlek training, which is repeated maximal speed sprints with full recovery jogs between exertions. I have also used repeat 300 yard sprints to great success utilizing a 1:2 work to rest ratio with volumes building up to 10 sprints. A personal favorite drill for building strength and sprint stamina for soccer in a team setting is a mix of Calisthenic strength activity and an alternating combination of long and short sprints. Come on in and ask about it... Work Hard, Work Smart, Play Better!

Wise

Get Some

"You would fain be victor at the Olympic games, you say. Yes, but weigh the conditions, weigh the consequences; then and then only, lay to your hand--if it be for your profit. You must live by rule, submit to diet, abstain from dainty meats, exercise your body perforce at stated hours, in heat or in cold; drink no cold water, nor, it may be, wine. In a word, you must surrender yourself wholly to your trainer, as though to a physician...."
- Epictetus



The remainder of the above quote goes on to say how even though all the focus, dedication and hard work goes into training, most athletes wont win or even compete. Olympic athletes may spend their entire lives working for a dream they may never fully realize. This is why I am so enamored with the Olympics- Athletes dedicating themselves fully to a moment of all out effort and truth. I made a trip up to Lake Placid, NY over Memorial Day weekend and was fortunate enough to get to see some active Olympians and future Olympic hopefuls train. The age range on the athletes training that day were from the early teens to the mid-twenties. 14 and 15 year olds training with Olympic athletes who competed in Vancouver. The only consistency was the focus and intensity every single time the athletes got on the jump. The human body is a remarkable thing when it allows itself to be pushed properly. Too many of today's young athletes are afraid to pushed, to find out what they are capable of, to reach their full potential...
Actually too many people are afraid to find out what they can truly accomplish if they would just allow themselves too!

The way to tell a great athlete from a good athlete is the intensity they bring to the gym, to the field, to the court, to life. They give it everything they have, there is no holding back to worrying about what-if. Sure, talent will always play a part in the equation, but I guarantee an athlete with decent talent and great intensity will go a lot further then an athlete with great talent and no drive. We see it all day long, good athletes who come in and do the work but don't have the fire or intensity to reap all the rewards. They are content to be good and convince themselves they are working hard. I learned something while watching those ski jumpers train. There are no "bad" days in this sport... you land your jump or you get hurt. There is no time for lack of focus or lack of intensity. I think it's time for all athletes to learn a lesson from our Olympians... Train intensely, Recover Intensely, Play Intensely... Don't just do it, Do it right!


Wise

Quit being mediocre and Get Off your A** and Do Something!!!

The key to success in life and especially athletics is learning how to fail. So many people are afraid to push themselves... they stay comfortable, content, and mediocre. Then you have the individuals who aren't afraid to explore and test their limits. These are the people who will demolish all their limitations to become better athletes and people. Anyone who spends enough time at East Coast Conditioning will learn that we clap when you puke and cheer you on as you fail because we know you are working at your optimal potential. If you want to improve, the choice is yours~

Lift Hard, Run Hard, Push yourself, Get Better... It's very Simple!

http://www.youtube.com/watch?v=XGfb96H5rig

One of our High school Junior Soccer players takes a 205 Front squat to the crash bars after hitting 185 for a 1RM... if you listen closely you can hear me yell out "Nice Fail!"
She'll hit that lift without a problem in a week or 2!

Breaking News... Curls and Situps wont get rid of your gut!

How do I loss weight? This is a question that is asked of me several times a day. However, most individuals who ask this question are not looking for strictly “weight loss” which would be fairly simple to accomplish. People want a positive metabolic enhancement. They want to reduce fat mass while keeping their lean body mass, glowing health, and vibrant energy. It’s not simply taking numbers off a scale; it’s looking better and feeling better. Unfortunately, the simple answer to this aspect of the question is that there is no simple answer. (Well it is a simple answer but not always the one people want to hear) The secret is Hard Work, Discipline, and Commitment. Reducing body fat and enhancing health requires a cumulative approach addressing various domains of the human condition. In learning and understanding the ways in which the body functions an individual can better conduct themselves towards the desired result. Once we understand the knowledge of education, the wisdom of action becomes second nature.

How to Enhance the Human Body for Performance and Aesthetics:

Biomechanics/Physiology: How the Body moves and functions.

Over time the current state of the human body has been greatly degenerated through the use of technological advancement and ergonomic aids. Disadvantageous postural distortions caused through muscle deficiencies inhibit efficient fat catabolic functions. These fat stores then build in areas of weak energy and fluid irrigation, as sediment would get trapped in the kinks of a garden hose. The human body is a dynamic being meant to move, not hunch over desks for extended periods of time followed by resting on couches after a “long day at work.” Through proper postural correction the body will become more efficient at metabolizing fuel allowing a higher energy output per caloric unit. Correct biomechanical foundations will also allow for higher net gains in athleticism and reduction of injuries. This adds to an increased work rate allowing for optimal fat reduction.

Strength: The weights

Muscle performs metabolic functions requiring energy to create and maintain. The importance of resistance training utilizing free weights, athletic motions, and unconventional implements revolve around the ability to tax the body during both the training session as well as the catabolic and anabolic phases following. Strength training is the primary tool for anyone looking to reduce fat mass or increase health. The caloric expenditure during a strength training bout will often far surpass that of even the most extremely challenging cardiovascular duration session and this is before calculating the elevated basil metabolic rate for the 48-72 hours following a well designed lifting program. Proper taxing of large muscle groups through athletic motions at challenging forces allow for the most dramatic caloric requirements and creating the greatest physical enhancements. When it comes to sculpting an aesthetic and athletic physique, strength training is the dynamite. It carves out the rough edges to reveal the marble underneath and allow the athletic body to start taking shape.



Conditioning: Cardio

If Strength training is the dynamite then conditioning is the chisel. It allows for direct calorie burn for the duration of an activity as well as a desirable change in biochemical structure and biomechanical fluidity. Aerobic, Anaerobic Volume, or fuel mix conditioning allow for desirable regulation of adrenal and hormonal functions driving the body at peak efficiency.


Regeneration: Stretching

The human body will most optimally respond through a series of work and recovery. Regeneration allows for an active recovery through the optimization of biomechanical design and function. Regeneration revolves around biomechanical correction, calisthenic or metabolic flushing, and flexibility enhancement. Post workout recovery is the first step to optimal fat burn and athletic performance.

Psychology:

In my opinion the most predominate tool in making successful body composition changes is a positive mental outlook. Understanding the current predicament of the body and accepting the process of progress is imperative in being successful at making lasting improvement. Healthy body image and mental focusing allow for the physical and nutritional aspects of training to conjunct into a feasible result. Understand the process allows an individual to remain with the program through the ebbs and flows of progress.



Nutrition:

The main component in nutrition is not concentrated in what one intakes but in the effect that the chosen food has on the body. Nutrition that is centered on health and human performance requires 3 attributes:
1) Stable Blood sugar
2) Sufficient caloric intake to perform basil metabolic functions
3) A slightly alkaline PH level.
Nutritional choices focused on these three processes will allow for the result of a lean, healthy, vibrant body.


Questions? Good... Ask!

Welcome!

Welcome to the new East Coast Conditioning Blog. We'll be posting useful tips, information, articles, and more. If you have any questions for the ECC trainers email us at trainer@ecc-athlete.com, and we'll post a response to your question at the "Ask the ECC Coach" link above. We look forward to your questions and comments!