Sunday, October 31, 2010

FPT Newsletter - November 1st, 2011

Oct. Featured Athlete - Ashley Irvin
Notice the AWESOME socks!

Ashley, who plays softball for East Ridge and select ball in the summer, has become a regular and lively presence at FPT since she started training during the summer months. Due to a pesky back issue, Ashley started out on a very basic program designed to get her healthy and improve her fitness.  As she started to feel better and knock off some rust, Ashley saw some immediate gains in her hitting power and pitching velocity during her summer tournaments. These initial improvements have helped transform her into one of my weight room warriors who rarely misses a training session. Despite a recent injury setback that would have sidelined most kids, she has continued to train on an ambitious (but modified) 3x week program to keep her progress from stalling. Ashley is almost back to 100% and I look forward to see her dominate in high school ball.  Ashley is also FPT's current clashing sock champion - no one else can match her style!


The "List"  
Maraim Wood - Committed to play softball at ETSU
Heather Montgomery - Committed to play softball at Lipscomb
Taylor Harris - Committed to play softball at Southern Illinois
Boyd Buchanon Volleyball - District Champs, State 2nd Place
Red Bank Volleyball - District, Region, Sectional Champs, State 2nd Place
Signal Mountain Volleyball - District, Region, Sectional Champs, STATE CHAMPIONS!
Callie Hildebrand - Championship Game MVP

Gunshow of the Month
Dylan & Ellen showing off for the camera!
Training Pic of the Month
"Action" Jackson getting his TRX push up on!

Bonus Pic!
The Averitt Girl's - FPT's 1st personal training clients!

Bonus Pic #2
The Headrick girls beasting their new FPT shirts!

Video of the Month
Katie Henderson's Density Workout!

Fury Web Soup
Fury Performance Training
Fury Academy
Fury Performance Training is on YouTube!
Fury Performance is on Facebook!

Tuesday, October 26, 2010

Randomness on a Tuesday...Why FPT Rocks, Southern Weather Craziness, and Poor Linkin Park

FPT Rocks!
Who doesn't love a rockin' gun show?
I have to say that I that I feel fortunate for where the direction of FPT is going right now. We have a ton of great athletes who are working hard and getting better every week. Our parents continually support our training methods and business, helping it to grow from month to month. FPT is also getting closer to reaching one of my personal goals for the business - setting the bar high for what performance training should be like in the Chattanooga area.  As Eric Cressey (my biggest professional influence) would say, I feel as though FPT is "doing things the right way and for the right reasons" and that is really cool and important to me. While Clarissa and I make a good living doing what we do, the environment that we have tried to create has given us the added benefit of seeing our athletes grow as individuals. It is pretty sweet feeling when a kid knocks out their first chin up or improves their vertical 2-3 inches, or tells how they did things out on the court or field they never imagined themselves doing. When it gets nuts in the dungeon (as it often does), these moments mean more than most can imagine to a busy strength coach. Believe me - we love it!   

I guess all of this hit me during the last few weeks because we have been on a consistently great run of training sessions at FPT. When you do this every day for your living, you become accustomed to an occasional bad training day - they just happen and you tend to remember them. The bad days tend to add depth to the minutiae of my life as a strength coach by providing much needed perspective. I tend to appreciate the good days more when I get slobber-knockered by a bad one once in awhile. The cool thing that I realized the other day is that I can't remember our last bad training day at FPT. Sure, we have had some pretty crazy days but they weren't necessarily bad days. Bad days are like a skunk - you know one when you see one and you can't wait to get rid of it. This realization got me thinking of how much my life has changed for the better in the last year professionally. While owning a small business is definitely stressful and frustrating at times (and drives my ever patient fiance Blaes nuts all the time), it has allowed me to do alot of things that I couldn't do before. Not that I am content with it all - I doubt I ever will be because I have much left to accomplish. However, it could be a whole lot worse and I know it. For that fact - FPT definitely rocks.

Southern Weather Hysteria!
The South just doesn't seem to do well with bad weather. As I write this, the citizens of Chattanooga are gripped with fear that they might be swept away to the Land of Oz in a swirling vortex of doom (i.e. a really bad thunderstorm) this evening. While I can appreciate this sentiment (no one wants to be sucked into a swirling vortex of doom after all), the hysteria went a little far for me when they let schools out early...for a thunderstorm...that hadn't even happened yet!
Not that that I was particularly surprised by this really. After all, a mild winter storm this past winter dropped 3-5 inches of snow on the ground and pretty much incapacitated the city. If you wanted to get bread or milk the next day, you were screwed - that kind of incapacitated. Being a Yankee by birth has hardened me to weather like this - it really isn't that big of a deal. I can say with some certainty that I never got out of school for a thunderstorm (although the kid in me thinks that would have rocked back in the day). Similarly, 3-5 inches of snow, while annoying, isn't all that bad. It makes your car all dirty and slows you down but it will be gone in a day or so. To get me stirred up to freak out stage (as defined by the need to buy a week's worth of eggs on the fly) - I need at least 8+ inches or I'm not sweating it.

As an example...growing up outside of Philly, we would pray for 6+ inches just to get out of school early or for the whole day if we got lucky. We would occasionally get a 2 hour delay but those didn't count because you still had to go in. The truly awesome storms (monumental drive way shovelling aside) dropped 12+ inches, ensuring a day or two of freedom and sledding. I guess I find Southern tendency to freak out with bad weather somewhat amusing. So I say relax 'Nooga - you have 99.999999999999% chance of being just fine and dandy tomorrow. Of course, just by typing this snarky bit, I have probably doomed myself to a tree branch demolishing my car during the night. I think I will take my chances though...

What Happened to Linkin Park?!?!
Does anyone out there know what the guys in this once awesome band are thinking? Their latest album is some sort of pretentious electro-hip hop-metal fusion crap-ola. The first single lasted about one week on the radio and Sirius/XM if that tells you something. The fans clearly aren't buying into their new sound. We want loud guitars, heavy bass, and angst-laden vocals from Chester. We want our Linkin Park to thrash and trash us - kicking our butts in the process. WE WANT TO FEEL IT MAN! I keep getting reminded of their increasing lameness when "In the End", "Pushing Me Away", "Points of Authority", "One Step Closer", and "Numb" play on my IPod when I'm working out. These songs STILL get my juices flowing after almost 10 years, making me want to tear up the weight room.I guess the insta-classic Hybrid Theory has become to big a burden for Mike, Chester, and company to follow up on. Each album has gotten less and less awesome ever since (although Meteora isn't too bad). Unless they come out with something that rocks soon, I am going to have to officially de-list Linkin Park as one of my favorite bands. Can we at least get a Hybrid Theory re-release? Pretty please?

Other Music Stuff That Doesn't Absolutely Suck
Awesome new band #1 - Mumford & Sons (Lil' Lion Man)
Awesome new band #2 - Broken Bells (The Ghost Inside)
Awesome new song I can't get enough of - Say You'll Haunt Me (Stone Sour)

Brain Food #8 - Happy Meals Don't Mold?, Powerlifting Tips, Sprinters & Distance Runners Should Be Lifting Weights!

Happy Meal - no mold after 130 days?!?!?!?

I found this article from the LA Times on a friend's Facebook page. Apparently, an artist took photos of a Happy Meal on her shelf in her living room every 3 days to see how fast it would mold up. After 130 days, there was little visual change to the food based on the pictures. The article does offer some speculation as to why this happened but a Mickie D's rep denied it. Go figure!

The experts speak!

This is a great article featuring 8 elite performance specialists from around the country and their preferred assistance movements to strengthen the squat, bench, and deadlift. Quality info here!

Johnny Bowden - AWESOME!

Dr. Bowden is one of the best sources of high quality and practical nutritional advice in the industry. In this blog post, he takes a look at a recent Consumer Reports column on dietary supplements. Normally, mainstream non-fitness magazines tend not to have much good information on dietary supplements. However, Dr. Bowden tends to agree with their list of supplements to take and supplements not to take, which is very unusual. Coming from an author I really respect, I thought it was worth including here.
(props to Eric Cressey for alerting me to the fact that Dr. Bowden has a blog to begin with)

Disc Pressure Measurements?!?!

This is a pretty interesting read on how spinal disc pressure measurements should affect exercise selection by Nick Tumminello. He is an innovator in the profession and one of my favorites. This is an advanced article - reader beware.

Want to get fast? GET STRONGER!

Eric Cressey does an amazing job of explaining in this blog post the benefits of emphasizing strength training over SAQ training for younger athletes who play multiple sports through out the year. Basically, the sport activities for these athletes (practices, games, lessons, etc.) are their Speed Agility Quickness work and they need more strength training to fully develop their speed and power. I have pretty much come to this same conclusion with my clients over the past year and have seen great benefits to getting away from SAQ work in my programs with younger clients. If you are a multi-sport athlete or the parent of one, I highly recommend you read this article or at least just watch the video!

Why endurance athletes should lift weights and stop being wusses!

This is an another winning article by Eric Cressey explaining why endurance athletes should be lifting weights to improve performance. For any non-believers out there, he cites several research studies to back up his analysis. Great read and highly recommended!

Friday, October 1, 2010

Brain Food - 10/1/10

A cautionary tale for pitchers...

This article is for all of the coaches and parents out there who demand that their kids pitch all the time, learn curve balls too early, or don't teach them how to get physically prepared to pitch. It discusses the prevalence of shoulder/elbow injuries and the intense struggles it takes to come back from these injuries successfully. Definitely food for thought.

If you like to torture yourself...

Tim Henriques loves to push his clients with brutally hard workout challenges. If you have a masochistic side - here is a list of challenges for you to try (#7 has already been adapted into a workout at FPT and it really sucks). Enjoy!

Better nutrition by chewing more?

This is a really interesting article on the how not chewing enough and/or low stomach acid can be undermining your ability to digest your food and holding you back. If you suffer from the following problems (bloating after a meal, gas, bad breath, constipation, undigested food in your stool, difficulty putting on muscle mass), it will be worth your time to read it.

The lats - one of the most important muscles in the body?

This is an older T-Nation article by Eric Cressey on the many understated but important roles of the lats in human performance. I have read most of Eric's work but this article was new to me. It's a bit geeky in places but full of great information.

How many "cows" does your brand get?

It is no big secret that organic milk is superior to conventional milk. Would milk from grass fed cows be even better than organic? I would say yes since that is milk in its most natural state. While reading up on the topic, this cool chart was cited in one of the articles I was reading. It lists the quality and source of a multitude of dairy products (ranked by # of cows). The best part - it lists products by brand name! Very rarely is this type of non-biased info available to the public.

Week 5 Facility Update - Power Up!

The old electrical system
The new electrical system

One of the new light ban

Isn't that a bit bright? Haha

FPT Newsletter - October 1st, 2010

Sept. Featured Athlete - Austin Harkleroad 

Austin "I'm A Beast" Harkleroad
Austin, who attends Silverdale Baptist, started training at FPT in April to get stronger and more explosive for basketball. Austin started training 1x per week initially but quickly started training 2x per week once he saw improvements in his performance during summer basketball practice. Since Austin has started training 2x per week, he has rarely missed a training session and I occasionally have to chase him out of the "dungeon". Here are Austin's results from his first testing session. 

Vertical Jump - 15.5 inches
Broad Jump - 73.5 inches
Push Ups - 13 reps 
Chin Ups - 1

Here is Austin's most recent testing results - it's quite a difference!

Vertical Jump - 16.5 inches
Broad Jump - 78 inches
Push Ups - 25 reps 
Chin Ups - 9 

Keep up the great work Austin!

The "List"  
New 17-18 Block Jump Champion: Kalyn Helton - 22 inches!
Rachel Harper - Committed to play volleyball at Carson Newman!

Gunshow of the Month

FPT's very own TO - Taylor Ogle!

Training Pic of the Month
Makenzie Jone getting a mid-season tune up!

Bonus Pic!

Get mean wit it!

Video of the Month
Awesome tire battle between Bayli Cruse (Fury 95) and Lauren Lewis (Fury 96)!