Training and Conditioning 22.2 by Momentummedia

March 2012 Vol. XXII, No. 2, $7.00

Bodyweight Workouts Mentoring your Staff

ONE TOO MaNy Not returning to play after multiple concussions

Circle No. 100

March 2012, Vol. XXII, No. 2

contents 39

13 Q&A

4 Lisa Walker

Springville (Utah) High School

Bulletin Board Sickle cell testing developments … Athletes more prone to arthritis? … CoQ10 may reduce muscle damage … Hair cuts for charity. Sponsored Page

18 Power Systems 54 56 58 60 61 62

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CEU Quiz 45 For NATA and NSCA Members 64 Next Stop: Web Site On the cover: Former University of Texas running back Nathaniel “Tre” Newton was forced to rethink his football future after a series of concussions. Our cover story about not returning to play after multiple concussions starts on page 20. Photo courtesy of the University of Texas

TR AINING-CONDITIONING.COM

Leadership

From Good to Great

A veteran head strength coach shares how he helps his lessexperienced assistants become great coaches. By Tim Wakeham Treating The Athlete

Too Many 20 One How many concussions equal too many? At the University of

Texas, the sports medicine staff recently tackled this question with two of its players. By Kenny Boyd Optimum Performance

Their Own 27 Holding At Syracuse University, the men’s basketball team regularly

completes bodyweight training workouts, which allow for less load on their joints and individualized training. By Ryan Cabiles Nutrition

For The Course 33 Fueled Golfers don’t always think that nutrition applies to them. But

with the right food choices before, during, and after play, they can improve their physical and mental performance. By Susan Kundrat Sport Specific

The Off-Season 39 Spiking The strength and conditioning program for the Purdue

University volleyball team centers around a team-based training philosophy shared by the entire sports performance department. By Christina Specos T&C march 2012

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Editorial Board Marjorie Albohm, MS, LAT, ATC President National Athletic Trainers’ Association

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

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

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

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

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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

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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

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T&C MARCh 2012

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)

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

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

Fred Tedeschi, ATC Head Athletic Trainer, Chicago Bulls

Gary Gray, PT President, CEO Functional Design Systems

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

March 2012 Vol. XXII, No.2 Publisher Mark Goldberg Editorial Staff Eleanor Frankel, Director Abigail Funk, Managing Editor R.J. Anderson, Patrick Bohn, Kristin Maki, Mike Phelps, Dennis Read Circulation Staff David Dubin, Director Sandra Earle 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 Advertising Materials Coordinator Mike Townsend Marketing Director Sheryl Shaffer Advertising Sales Associates Diedra Harkenrider (607) 257-6970, ext. 24 Pat Wertman (607) 257-6970, ext. 21 T&C editorial/business offices: 20 Eastlake Road Ithaca, NY 14850 (607) 257-6970 Fax: (607) 257-7328 info@MomentumMedia.com 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.

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Q&A Lisa Walker Springville (Utah) High School

If you’ve got your eye on Springville, Utah as a career destination, it might be best to keep looking. That’s because Springville High School’s student-athletes are under the care of Athletic Trainer Lisa Walker, LAT, ATC, who has spent the last two decades growing her role in the field and accumulating honors. Since taking over as Head Athletic Trainer for the Red Devils in 1993, Walker has expanded her resume significantly. In addition to her duties as the school’s sole athletic trainer, she teaches two courses at Springville, is a Clinical Instructor at Brigham Young University, and is President of the Rocky Mountain Athletic Trainers' Association, a post she has held since 2007. The recipient of an NATA Athletic Trainer Service Award in 2011, Walker also played a key role in bringing licensure of athletic trainers to Utah in 2006. In this interview, she talks about supervising high school and college interns at Springville, developing good relationships with administrators, and her keys for success in educating the public about the athletic training profession. How has your position at Springville evolved since you started? When I arrived here, I was also working at a local physical therapy clinic. I would work at the clinic for the first part of the day and then come to the high school around 2 p.m. But I realized it would be much better for everyone if I were on campus all day, teaching students as well as providing care. I’ve been a Red Cross instructor since 1993, so teaching courses on emergency medical services and sports medicine was an easy fit. Being at the school all day helps me develop good relationships with athletes, coaches, and administrators. Also, I think it’s incredibly important to have more students at the high school level with first responder skills. I teach four to five sections of these courses and I certify over 100 students in CPR every year. How do you balance working as an athletic trainer with teaching? The administration at Springville is very helpful in that regard. They make sure I’m not scheduled to teach the first hour of the day, which is incredibly beneficial if I’ve had to work late covering a game the night before. 4

T&C MARCH 2012

Walker is the only certified athletic trainer on staff at Springville, where she also teaches and supervises both high school and college athletic training interns. You have student interns from Springville and BYU work in the athletic training room with you. What are their duties? Because I’m providing coverage to so many teams, I’ll often have my high school interns do field set up—making sure the teams each have their medical bags, ice, and paperwork— and then watch the games. They are my eyes and ears. If an athlete gets hurt, an intern calls me on my cell phone and I can go directly to the game and not have to worry about remembering to bring something with me to the site. For my college interns in the athletic training room, responsibilities vary based on how far along the student is in their coursework. For example, if they’re brand new, I want them to focus on observing me. If they’re more experienced, I supervise them doing an evaluation while the high school student takes notes. How has your role as President of the Rocky Mountain Athletic Trainers' Association helped your career? One thing about working at the high school level is that you tend to work alone, which is a challenge. Getting involved with a regional association like this is a great networking tool. You have to be a people person if you’re going to be an athletic trainer, and the association allows me the chance to TR AINING-CONDITIONING.COM

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Q&A meet people all over the country. Additionally, seeing the research and legislation that comes through the Association has made me so much better at my job. It doesn’t allow me to get stuck in a rut because I can see changes and advancements being made first-hand. You’re the Director of Weight Management for Wrestling at the Utah High School Activities Association (UHSAA). What are your responsibilities? When it was announced that the sport would be implementing hydration and body fat guidelines, I worked with the UHSAA to make sure the testing was

get them to eat.” I think it’s led to a better quality of life for wrestlers. What are the biggest issues facing athletic training today? One is educating the public about who we are. Many people still equate the title “athletic trainer” to “personal trainer.” We need to keep working to get rid of that misconception. We also need to address the staffing issue, and try to make sure that athletes at the secondary school level have access to an athletic trainer. I know schools are cutting budgets and don’t always have the money to make new hires, but I struggle with that mindset. To me, if a school can afford

“I think a lot of burnout in this profession happens because athletic trainers work long hours and their families make them feel guilty about it. You need to explain to your family why you’re passionate about what you do.” reliable and efficient. I helped establish test sites and ensured there were other athletic trainers present to serve as master assessors during testing. Over the course of a two-day period, all across the state, we test almost all the wrestlers and establish their weight classes for the season. How has the program been received? When the NFHS first talked about implementing these guidelines, I was battling with coaches for hours on end. A lot of wrestling coaches want to control the weight their wrestlers compete at, but with the new rules, if the calculator says a wrestler can’t move to a certain class, there is nothing the coach can do. It was a tough adjustment for them to make. Now though, I get a lot of positive feedback. Coaches tell me they no longer have to worry about a wrestler drastically cutting weight and having it affect their health to the point that their grades suffer. And parents tell me, “I used to dread wrestling season, but it’s better now because I no longer have to fight with my child to 6

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to have an athletic program, one of its priorities needs to be taking care of those athletes and ensuring that someone who is medically trained is there to help prevent injuries and assist injured athletes in their recovery. How can athletic trainers educate people about what they do? So often, we tell people what we do, but we need to show them as well. For example, in December I met with a local recreational sports group and spoke about concussions. Also, Springville’s booster club puts out an athletic newsletter three times a year, and I write a short article in each one about a medical topic, like why wearing a mouthguard is important. When you do things like that, the public learns that you’re an expert and a resource. It’s easy for people to Google a topic and think they’ve learned something, but if you’re an active participant in teaching them about sports medicine, they’ll understand the depth of your knowledge and the importance of your role. You were instrumental in helping pass legislation requiring all

Lisa Walker LAT, ATC Head Athletic Trainer, Springville (Utah) High School Teacher at Springville Clinical Instructor at Brigham Young University Director of Weight Management for Wrestling at the Utah High School Activities Association President of the Rocky Mountain Athletic Trainers' Association 2011 NATA Athletic Trainer Service Award winner

athletic trainers in Utah to be licensed. What went into getting the law passed? It started at the grassroots level. We tried to educate the public and asked community members to reach out to the representatives on Capitol Hill. By doing that, we got the attention of key legislators and educated them on our goals. We also met with members of the Utah Medical Association and Utah Physical Therapy Association to make sure they were aware Continued on page 10 TR AINING-CONDITIONING.COM

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Bulletin

Board Developments in Sickle Cell Testing

Athletes and Arthritis Risk

At January’s NCAA convention, Division II voted to join Division I in testing its athletes for the sickle cell trait (SCT). However, in Division III, a series of logistical concerns, including the cost and timing of the testing, resulted in delegates referring the proposal back to the NCAA Committee on Competitive Safeguards and Medical Aspects of Sports. “Our concerns are the immediate consequences it would have on our fall sport student-athletes and not allowing enough time for testing and acquiring the results, and the possible effects on their eligibility,” Vassar College Athletics Director Sharon Beverly told NCAA.org. Soon after Division II passed its testing legislation, the American Society of Hematology (ASH), spoke out against the NCAA testing rules. The group said in a statemtent that it believes the NCAA policy “attributes risk imprecisely, obscures consideration of other relevant risk factors, fails to incorporate appropriate counseling, and could lead to stigmatization and racial discrimination.” The ASH suggests a larger focus on counseling and support, and recommends a more universal approach to manage risk, such as the one implemented by the U.S. Army. The Army no longer tests for SCT, and instead has implemented preventative measures like hydration and acclimatization guidelines for all recruits in training. Additionally, University of Michigan researchers caution that testing alone is not enough to prevent athletes from dying of complications associated with SCT. Using estimates based on published attributable risks, researchers said in a recent study that with the current testing system, more than 2,000 D-I athletes will be identified as SCT carriers but that without intervention, seven athletes will die within 10 years as a result of complications from SCT. “Although the NCAA policy is well-intentioned, screening is just the first step,” study co-author Beth Tarini, MD, told Science Daily. “In addition to educating athletes and staff, precautionary measures need to be strictly enforced … Implementing policies to identify those at risk provides a false sense of security if we aren’t diligent about monitoring and protecting the health and safety of our student-athletes.”

Can participation in elite-level impact sports put athletes at greater risk for osteoarthritis (OA) when compared to their peers who exercise infrequently? A study published in The American Journal of Sports Medicine in December says that when it comes to knee and hip OA, the answer is yes. Researchers questioned 709 retired male athletes in Sweden who ranged in age from 50 to 93 and 1,368 men in the same age range who said they rarely exercised—if at all— throughout their lives. The retired athletes in the study had participated in sports at either the professional or Olympic levels, and the majority played impact sports such as ice hockey or soccer. A smaller percentage participated in nonimpact activities like swimming and cycling. According to the study, the former athletes had a higher prevalence of knee or hip OA when compared to the nonathletes. The former athletes experienced OA at a rate of 30 percent versus 19 percent for the non-athletes. John Wilson, MD, Team Physician at the University of Wisconsin, who was not part of the study, says that while elite athletes who play impact sports may indeed be at a higher risk for developing OA when they get older, that doesn’t mean they should forgo their sport. “Playing a sport offers so many benefits like cardiovascular fitness, lower rates of obesity, and lower blood pressure, not to mention other benefits like confidence building and teamwork that comes from being on a team,” he told Reuters Health.

To read the abstract of the study “A Policy Impact Analysis of the Mandatory NCAA Sickle Cell Trait Screening Program,” go to: www.ncbi.nlm.nih.gov/guide and search the study title. To read the ASH statement on the NCAA screening policy, go to: www.hematology.org/advocacy and click on “Policy Statements.” 8

T&C march 2012

To view the abstract of the study “Former Male Elite Athletes Have a Higher Prevalence of Osteoarthritis and Arthroplasty in the Hip and Knee Than Expected,” go to: www.ncbi.nlm.nih.gov/guide and search the study title.

Supplement May Reduce Muscle Damage Long distance runners may be able to get a boost from daily supplementation of the co-enzyme Q10 (CoQ10). According to a study published in the European Journal of Nutrition, ultra-marathon runners who took CoQ10 capsules containing 30 milligrams of the enzyme starting two days before a 50 kilometer run experienced a decrease in the amount of creatinine their bodies excreted. Since high levels of creatinine are an indicator of muscle breakdown, CoQ10 may allow better training and/or performances. In the study, 10 runners took one capsule of CoQ10 two days before the run, three capsules the day before, and one capsule an hour before beginning. The control group was given placebos at the same intervals. The study authors concluded that “CoQ10 supplementation reduces creatinine excretion and therefore decreases muscle damage during physical performance.” TR AINING-CONDITIONING.COM

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Bulletin

Board Although CoQ10 is naturally synthesized in the body, the amount produced decreases significantly as individuals enter their 40s. The runners who took the supplement had an average age of 41, and stood to benefit from supplementation more than younger runners whose bodies are still synthesizing normal levels of CoQ10. In addition to lower levels of creatinine, runners who took the supplements were able to counter the over-expression of pro-inflammatory compounds after exercise. They also had a smaller increase in levels of 8-OHdG, a molecule that can be an indicator of DNA damage as a result of oxidative stress. To view the abstract of the study “Coenzyme Q10 Supplementation Ameliorates Inflammatory Signaling and Oxidative Stress Associated with Strenuous Exercise,” go to: www.spectracell.com and search the study title.

Hair Cuts for Charity Fans at SUNY Cortland’s men’s basketball game on Dec. 3 were treated to a unique sight. At halftime, the Red Dragons’ gym turned into a makeshift barbershop, as the Cortland College Student Athletic Trainers’ Association (CCSATA) engaged in a head shaving halftime show that raised money for

Q&A

CONTINUED FROM PAGE 6

of what we wanted to do. That helped us avoid the public fights that sometimes accompany these movements because someone thinks someone else is trying to take their job away. What are the keys to striking a good work-life balance? A crucial aspect is support from your family. I think a lot of burnout in this profession happens because athletic trainers work long hours and their families make them feel guilty about it. You need to explain to your family why you’re passionate about what you do, and that you’re in this profession because you want to help people. Having them come to games you’re working can help them see that as well. Also, look for ways your administration can help. For example, my children were athletes here and they often had games at the same time I was covering another team. My administration was willing to let me get the team I was covering ready for their game, leave to watch my children play, and then return to the other team. Having that kind of support makes it easier. How can athletic trainers develop good relationships with administrators and coaches? 0 1

St. Baldrick’s Foundation, a charity that supports childhood cancer research. A dozen Cortland athletic training students and six staff members got new hairdos, but the two who raised the most money got their locks shorn at center court. The staff member who ended up raising the most money, Steven Meyer, threw down a gauntlet the week before the event and agreed to join in and get his hair shaved off if the students doubled the $1,500 they had raised to that point. The event was organized by Patrick Donnelly, ATC, an Athletic Trainer and Clinical Instructor at Cortland. Students and staff solicited donations from friends and family in the weeks leading up to the head-shaving spectacle. Money continued to come in the day of and even after the event. Overall, the school raised a total of $4,000. The CCSATA got a pair of stylists from a local salon to do the cutting, and although Meyer admitted to being nervous prior to the event, he knew going bald would set an example for the students in the department. “I used to have an afro and I’ve lost a lot of hair over the years,” he told the school’s Web site. “I never had the guts to shave my head. Then when this came along, I thought, ‘There’s no better reason to do it.’ “We’re really trying to get the kids comfortable with the giving portion of their lives,” he continued. “We have to make sure we think about the people who aren’t as healthy.” n

T&C march 2012

You’ve got to be willing to go the extra mile, and that often means working on things you aren’t required to do. My volunteer efforts in the community to do concussion educa-

“Ask if you can host a coaches meeting so they’re aware of who you are and what you do. It will make your job easier. My coaches respect me, and even if I’m not there, they will immediately pull an injured athlete.” tion was something my administrators saw and appreciated. It sent the message that I am an athletic trainer because I love what I do. As for working with coaches, take the initiative and ask if you can host a coaches meeting so they’re aware of who you are and what you do. It will make your job easier. My coaches respect me, and even if I’m not there, they will immediately pull an injured athlete from a game and let me know about an injury. If you just duck into the athletic training room every day and wait for athletes to come to you, coaches and administrators will perceive you as a person who doesn’t want to be there. n TRAINING-CONDITIONING.COM

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LEADERSHIP Michigan State Graduate Assistant Strength Coach Brandon Siakel takes part in the “leading from the center” challenge, a drill author Tim Wakeham uses to teach his assistants how to effectively lead a team workout.

Good

A veteran head strength coach shares how he helps his less-experienced assistants become great coaches. By Tim Wakeham

t Michigan State University, where I oversee the strength and conditioning programs for 16 Olympic sport teams, the majority of our staff is inexperienced. Aside from our one full-time assistant, Molli Munz, we have one full-time paid intern, a quarter-time graduate assistant, and a host of student volunteer interns who work part-time and are new to the profession. Needless to say, training over 400 Spartan athletes is challenging with inexperienced coaches manning the weightroom. Many head strength and conditioning coaches likely face similar situations in their own departments. Relying on mostly young coaches and volunteers means I am continuously playing the role of teacher. In TR AINING-CONDITIONING.COM

Great

addition to my overall goal of training our athletes to put them in a position to dominate their competition, another objective of mine is to develop my staff into great coaches. I believe that in order to become a great strength and conditioning coach, you must get to know your athletes as people, teach them as students, train them as warriors, motivate them as competitors, and lead them as players. These are the goals I want my staff to strive to meet every day. In this article, I share how I help each of my new staff members to reach these goals and become great strength and conditioning coaches. NEW TO MSU I describe training as a “neck down” process and coaching as a “neck up”

kelly gillespie

From

process. In other words, we focus on the physiological aspects first, then the psychology of motivating athletes. Before learning to be great coaches, my staff needs to know what it means to be great trainers. The first step we take is to put our new coaches through a rigorous 10-set workout consisting of some of the most challenging exercises our athletes perform. The men and women of Michigan State athletics work hard, and I want Tim “Red” Wakeham, MS, MSCC, CSCS, is Director of Strength and Conditioning for Olympic Sports at Michigan State University, where he has worked since 1996. He is a longtime contributor to T&C and can be reached at: wakeham@ath.msu.edu. T&C march 2012

LEADERSHIP our coaches to gain a sense of respect, some empathy, and a true understanding of what our athletes go through on a daily basis. After all, there is no better teacher than experience. During their first three to four days on staff, new coaches view short video clips of the exercises we use in our training programs. After studying the videos, an experienced staff member demonstrates the exercises before our new coaches practice the exercises themselves. During this time, Molli and I observe, correct, and polish their technical execution. Once a coach has been deemed competent in all of our exercises, I have

them observe myself or Molli training a group of athletes before they take a turn training one of our veteran athletes themselves. Our experienced athletes are excellent trainers as well, so I ask them to provide the new coach with feedback about how the workout unfolded. After our coaches have demonstrated that they understand the basic execution of our exercises and are capable of training our athletes to do them, I sit down with each coach for a casual oneon-one discussion. During the meeting, I explain our larger goals and the design of our workout plans. In a nutshell, I outline that our first

MY MANAGEMENT STYLE My management philosophy is to discover the strengths, weaknesses, motivational triggers, and unique learning styles of each of my coaches, then assign everyone to the optimal roles for them. First, I sit down and have a personal conversation with each coach. I try to discover their unique qualities so I know how they fit into our Spartan culture and how I can optimally instruct, communicate with, and motivate them. Another way I get to know my coaches is through administering the MyersBriggs personality test and sometimes the Clifton StrengthsFinder test. These tests provide information about whether people are loyal, hard workers, good listeners, detail oriented, thick skinned, competitive, thorough, creative, and more. I don’t use the test results to form conclusions about an individual coach because I don’t believe in pigeonholing people. However, the tests do give me a knowledgeable starting point from which to manage. I tailor my management approach and each coach’s role in my system to accommodate their strengths and needs. For example, if one young coach is a great organizer, I’ll assign them responsibilities in this area to motivate them. If another flourishes with consistent encouragement, I’ll verbally support them often. My objective is to put my coaches in a position where they have a lot of opportunities to do what they do best. Additionally, I manage by providing unambiguous direction without smothering control. In other words, I give my staff structure, boundaries, and standards, then let them get to work the way they see fit. I do oversee from a distance and I am their lifeline if they need one, but I don’t steal their opportunities for self-discovery and learning. The most important component of my management philosophy is to demonstrate genuine personal care. In my opinion, I manage people first and systems second. Plain and simple, people like to be cared about. I promote a staff culture where we genuinely care about each other on a personal level, which makes work fun. My staff spends time together outside of work, competes in everything, and jokes around. We listen, give advice, and always have each other’s backs.

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goal as strength and conditioning coaches is to enhance our athletes’ performance potential. Our second goal is to decrease the chance and severity of injuries. And both are accomplished through implementing a proven physiological enhancement program that they will learn more about in the coming weeks. I keep things casual so the coaches don’t feel intimidated or like they’re being lectured to. My goal is to initiate a discussion so the coaches feel comfortable asking questions. Next, I review with the coach their role(s) in the department, daily tasks they are expected to complete, and my periodization training plan. I also review our workout design areas and the system management areas we consider when creating our teams’ programs. They are as follows: Workout Design Areas • Strength • Power • Specificity • Anaerobic capacity • Cardio-Respiratory efficiency • Speed development • Flexibility • Morphological • Histological • Neurological enhancements System Management Areas • Measurement • Overload • Planned variety • Rehabilitation • Movement/skill efficiency • Physical recovery • Mental rejuvenation • Emergency Lastly, Molli and I have assembled a packet of studies and peer-reviewed articles that we give all of our coaches. The packet includes articles on warming up, body composition, specificity, injury prevention, gender differences in training, periodization, plyometrics, recovery, and more. The goal is to help our coaches understand different exercise physiology theories and how we practically implement each of them into our training programs. Ongoing development is an important part of growing into a great strength and conditioning coach, so we don’t stop teaching our coaches how to be good trainers after their first few weeks on the job. Our coaches are continually taught through informal meetings and small group teaching sessions led by Molli and myself. Tr aINING-CONDITIONING.COm

LEADERSHIP Our coaches continue learning to be good trainers indefinitely, but once they have grasped “neck down” training, I shift my focus to teaching them to be good coaches from the “neck up.” I believe there are three roles a good strength and conditioning coach must fulfill: Being a good leader, teacher, and motivator. I mentor our coaches in each of these areas with a carefully created plan and passionate energy. A GOOD LEADER Out of the three roles, being a leader is my favorite to teach. My leadership philosophy is to be a self-assured optimist who inspires, nurtures, and pushes athletes to accomplish our mission to dominate the competition. I preach that leaders must be confident. Specifically, I define leaders as people who have presence and take a stand. They charismatically plant their flag in the sand and say, “Follow me.” I use real-world stories, concrete examples, and leadership “assignments” to teach the different characteristics of a leader. One of the leadership assignments I’ve

used to teach presence to my coaches is my “leading from the center challenge.” In this assignment, a coach leads a workout while standing in the center of the room, where they must stay throughout the workout. It teaches the coach to project energy by emphasizing tone, volume, and emotional expression. I’ve also used a “silent presence” assignment where I challenge a coach to lead the room without saying a word. Research says that 80 percent of communication is nonverbal. This statistic suggests that leaders can still energetically command without using their voice. Through this assignment, my coaches learn to use eye contact, facial expressions, posture, and animation to lead with presence. Another facet of leading involves pushing and challenging athletes to constantly be at their best. I know through experience how heavy a training load our athletes can handle and what their running speeds and conditioning times should look like. They are realistic standards and I encourage my coaches to verbally push our athletes to achieve these marks.

Leaders must also be direct. I instruct my coaches to speak directly to athletes—not to others—about what they need to work on. For example, I require that our coaches use names when confronting any athletes they are working with. Instead of saying, “You guys have to work harder” to a group of athletes, my coaches say, “Tommy and Jimmy, you two have to work harder and here’s exactly what you need to do to accomplish that.” While my coaches are told to be direct when confronting athletes, I also preach that it’s a leader’s duty to be able to be confronted without losing their cool or getting defensive. This type of open exchange makes the flow of dialogue optimal. I don’t accept recurring demonstrations of anger or passivity. I model and expect mature communication. A leader must also take responsibility. I tell my coaches that regardless of who’s to blame for a poor outcome, it’s the leader’s duty to take responsibility and fix the problem. My favorite saying is, “What you see is what you coach.” I have little respect for and do

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LEADERSHIP not accept leaders who blame others or make excuses for bad outcomes. Connected to this is mental toughness, which I define as the ability to accomplish the mission despite distraction. To teach mental toughness, I use a particular training scenario I dreamed up after reading the book Lone Survivor, written by U.S. Navy SEAL Marcus Luttrell. Once a year, on a conditioning day that involves competing in sprints against teammates, I call out the wrong winners. To keep things realistic, at first I only penalize the wrong winners of close races so that it’s difficult to tell if the winners are purposely being victimized. Then I gradually become more and more unfair in my declaration of winners. At the beginning of the session, the athletes just give me nasty looks when I get a call wrong. But after losing a couple more races and having to endure additional penalties, some start raising their voices in protest. By the end of the session, there are always a few athletes who are ready to explode. At the conclusion of the workout, I bring everyone together and ask, “Do you think what I just did was unfair, an injustice, and a setback?” They all answer, “Yes.” I ask, “Do you think these undeserved hardships will be the only unfairness you’ll face this season, during your athletic career, and throughout your life?” They all answer, “No.” I explain that I wanted to see who had the mental toughness to stand tall

through the unjust distraction and who could continue taking steps forward with a granite jaw, saying, “Distractions will not deter my focus, divert me from my mission, or defeat me.” Our athletes and coaches always walk away from this day with greater focus and determination to be their best, regardless of adversity and circumstance. I also teach my coaches that to be an effective leader, they must be selfless. I explain to them that leaders get their people (in this case, Spartan athletes) to accomplish the mission (in this case, to dominate the competition), and they take care of their people while they accomplish the mission—in that order. This is something I learned from Eric Kapitulik, a U.S. Marine who created an outstanding leadership development training company called The Program. I try to catch my coaches acting selflessly for the mission or for the athletes they are working with. When I see them staying after practice to help an athlete with extra training, I applaud their actions as if they had won the lottery. Focus is another important facet of effective leadership. I explain to my coaches that if they have too many points of focus or too many goals, their level of commitment to any one of them will be as shallow as a mud puddle. Finally, I push my coaches to take action. Just telling an athlete to be more courageous doesn’t automatically make them more bold. However, taking initiative to schedule extra one-onone training sessions with the athlete is

the type of action that will likely result in more determined performances. TEACHER & MOTIVATOR While being an effective leader is a huge part of being a great strength and conditioning coach, teaching and motivating are important as well. A coach cannot lead if they don’t understand how to teach and motivate others. Teaching: My personal teaching philosophy is to be well educated about the strength and conditioning field, and open to new ideas. To be a good teacher, you must also be a good student. I constantly conduct research to find what’s true and what’s new so that I am knowledgeable in relevant coaching areas. I expect my coaches to do the same. Among my resources are various journals, Web sites that post coaching science abstracts, an online forum for strength coaches, and publications like The Journal of Pure Power and Training & Conditioning. I also talk with many of the top sport practitioners around the country and am a voracious reader of books on management, sports pedagogy, sport psychology, and exercise physiology. Motivating: I use one-on-one and staff meetings to lecture my coaches on the theory and practice of how to inspire and motivate. In my opinion, good coaches motivate by doing three things. First, they build great relationships with their athletes. This means taking the time to listen and discover their different motivational triggers. It also shows the athletes that you care about them as peo-

EMPLOYEE MANUAL The Michigan State University strength and conditioning department employee manual is one of the first pieces of literature our coaches are asked to read when they arrive on campus. It gives them a look at what we expect from them and what is most important in the Spartan weightroom. Below is a list of the categories included in the manual. • Mission statement

• Weightroom rules

• Leadership philosophy

• Opening duties

• How to assist during a conditioning session

• Coaching philosophy

• Closing duties

• Acceleration, speed, and agility cues

• Coaching plan

• Cleaning/maintenance duties

• Emergency action plan

• Training underpinnings

• How to coach the room (group coaching)

• How to recruit

• Front stage/Backstage notes

• How to bring an athlete through a workout

• Exercise/finishers list

• Strength and conditioning policies

• How to lead a conditioning session

• Prioritization of general tasks

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• How to handle discipline • Olympic lift breakdown

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LEADERSHIP ple. I ask my staff to build this rapport with student-athletes by attending their competitions, offering extra training sessions, visiting those who have undergone a surgical procedure, checking on those who are sick, and listening when they need someone to talk to. Second, good motivators catch athletes doing a good job, and they remark on it. It’s been my experience that accomplished athletes are highly motivated. To help our Spartans feel accomplished, my coaches celebrate their achievements by offering compliments written in a personal e-mail or text message, or publicly. One example of a public compliment is through the ringing of our Winner’s Bell. I had a big brass bell similar to the one the Navy SEALs use in Basic Underwater Demolition/SEAL training installed in the middle of our weightroom. Engraved on the bell is the SEALs motto we adopted, “It pays to be a winner,” in capital letters. Every time an athlete achieves greatness—giving the best effort or having the best technique during a lifting session, for example— our coaches have them ring the bell

and everyone in the room cheers and applauds. Third, I ask my staff to give our student-athletes opportunities to weigh in on certain decisions about their training. Intrinsic motivation theory suggests that those who have an internal locus

EVALUATING PROGRESS I am a firm believer that what gets measured gets done. So Molli and I provide ongoing evaluative feedback regarding each of our coaches’ development throughout their careers here. We evaluate their performance as

Leaders get their people (in this case, Spartan athletes) to accomplish the mission (in this case, to dominate the competition), and they take care of their people while they accomplish the mission—in that order. of control are highly motivated. I use the following example with my coaches when discussing this: If we asked one of our teams to lift at 4:30 a.m., perform their most hated exercises, while wearing their least favorite color, and listening to their least favorite music, how motivated do you think they’d be? We all agree that few would be motivated to work very hard. So I encourage my coaches to consult teams and team captains regarding lifting partners, music played in the weightroom, planned variation, and unloading days.

coaches and the results of the athletes they train. Specifically, did the coach engage, motivate, and challenge the athletes to progressively overload? Was the coach detailed in their explanations and were the athletes technically sound? Was the coach demonstratively passionate and were the athletes vigorously partner coaching their teammates? Our coaches are all accountable to each of these program underpinnings. The result: a group of great strength and conditioning coaches. n

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ONE TREATING THE ATHLETE

TOO MANY O

How many concussions equal too many? At the University of Texas, the sports medicine staff recently tackled this question with two of its players. By Kenny Boyd

ver the past couple of years, there has been a lot of discussion and increased public awareness about concussions. Athletic trainers, physicians, coaches, athletes, parents, and state legislators are all talking about new rules, policies, and legislation to help detect concussions, guard against them, and manage an athlete’s return to play. But there is one area that isn’t being discussed very much—yet. And that is choosing not to return to play at all following a series of concussions. As we learn more about the effects of multiple concussions on the brain, conversations about ending athletic careers early will occur at an increasing rate. Here at the University of Texas, we have had this discussion with two of our football players within the past 18 months. We ultimately recommended that each athlete discontinue playing football, and they did just that. Both players came from families with strong ties to football and great passion for the sport. But in the end, they came to the same conclusion: risking permanent life-altering damage was not worth continuing football, even if the sport had helped to define a large portion of their lives.

the past & the future Nathaniel “Tre” Newton got his passion for the game of football by watching his father, NFL great Nate Newton, play on Sundays every fall. The desire to follow in his father’s footsteps drove Tre to have a remarkable high school career that earned the running back a scholarship to the University of Texas. He was one step closer to continuing on his father’s path to the NFL when during the last half of his sophomore season, his plan took a life-changing turn. Tre sustained a concussion during the first quarter of a game at Kansas State University on Nov. 6, 2010. He had suffered a few concussions before, but this one was different. It wasn’t caused by a huge collision on the field and he wasn’t stumbling or feeling woozy on the sideline. In fact, he was alert and responding normally to other players and coaches. Then Tre made a comment to one of our athletic trainers that he couldn’t remember parts of the game. He was immediately evaluated on the sideline and we found that he Kenny Boyd, MS, LAT, ATC, is the Head Football Athletic Trainer at the University of Texas, where he has worked since 2003. He can be reached at: Kenny.Boyd@athletics.utexas.edu. 20

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Former University of Texas running back Nathaniel “Tre” Newton was on a path to the NFL when another concussion forced him to rethink his future.

UNIVERSITY OF TEXAS

TREATING THE ATHLETE was slowly becoming more symptomatic. Tre was taken to the locker room for further evaluation. His significant symptoms were similar to previous episodes and included photophobia, fogginess, memory difficulties, and headache. The medical staff was perplexed because no one could recount a significant blow to the head that would have caused Tre’s concussion. We regularly review game film to analyze player injuries, and it wasn’t until we did this that we found a kickoff return showing Tre sustaining a helmet-to-helmet hit that

must have caused his concussion. Our concussion management plan was set into motion. Tre was to follow up with the medical staff every day, including daily physician check-ins. Communication was made with coaches and professors about limiting Tre’s meeting room and classroom interaction for the next few weeks. Our team physician also recommended a dose of supplemental DHA for four weeks. Upon becoming asymptomatic in just a couple of days, Tre completed follow-up neurocognitive and vestibular testing as

part of the evaluation process. Just like after his previous concussions, his followup tests returned to his baseline scores within days—a very quick turnaround. While coordinating treatment of Tre’s concussion, the sports medicine staff also started talking about Tre’s past—and future. This was Tre’s first concussion of the season, but certainly not the first of his career. He was diagnosed with two concussions during his freshman year at Texas and could recount a few from high school as well. However, our deeper concern was that

A YeAr LAter The decision to walk away from a sport you love, even if it’s for health reasons, is never easy. Former University of Texas running back Nathaniel “Tre” Newton made that difficult call in 2010 after suffering a series of concussions. For many players, the most challenging part isn’t the initial goodbye, but adjusting to a new life without sports. In this Q&A, Newton talks about his decision and shares advice to others going through the same transition. T&C: What was the decision-making process like for you? Newton: It was tough. After my last concussion, the athletic training staff here explained the possible longterm effects if I were to continue playing and suffered more concussions. It was difficult to hear because I’ve always been around football, and it’s something I’m very passionate about. But the fact that I was getting concussions more often and from hits that weren’t as big had a major impact on my decision. How long did it take you to make up your mind? About a week. Since I’d had a number of concussions before my last one, I knew it was getting serious. I didn’t think about getting hurt while I was playing, but I had been thinking about it off the field. After talking it over with my parents and the sports medicine staff, I realized that the right thing for me to do was give up the game. What did you and your parents talk about? I’ve talked to my parents about every one of my concussions. After this most recent one, they wanted me to think about my long-term health. My mother said to me, “You’re starting to get a lot of these, and they’re adding up.” But they also told me they would leave the decision up to me and that they would support me no matter what.

How did you feel after you stopped playing? It was hard, and it took me a few weeks to adjust. It was difficult to see my teammates play every week without me. The first couple of games after I quit, I was a little bitter because I wanted to be out there playing. But I had to realize that life goes on, and I had to move on and find something else I’m passionate about. Did you find something else to be passionate about? I was blessed to get a scholarship here at Texas, a school which offers a great education, and I’m making the most of my academic opportunities here. I always knew football wasn’t everything for me. I knew that even if I were lucky enough to go on to the NFL, I was going to need to get a job after that. I just graduated, and I’m staying at Texas to get a master’s degree in sports management. I know I can be successful without football. Are you still involved with the team? Yes. I work with [Running Backs] Coach [Major] Applewhite, helping the young guys learn the scheme. Everyone here has been really supportive, and made me feel like I’m still a part of the team, and that’s made it easier. Are you still physically active? I still lift weights, run, and play pickup basketball. I love playing sports and being competitive, so I’m going to continue to be as much of an athlete as I can. What advice would you give to other athletes to help them adjust to life after sports? I would encourage them to get involved in something, even if it’s not their team. Get involved in other campus organizations. You don’t want to go off and be a loner and feel sorry for yourself. After you’ve been playing for awhile, you get used to a schedule, so I think it’s important to find something else to have in your schedule. —Patrick Bohn

T&C MARCH 2012

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TREATING THE ATHLETE it seemed as though a smaller amount of force caused Tre’s concussion this time around. No one even suspected a concussion until the singular symptom of memory loss surfaced. Tre’s memory loss had delayed his ability to report his in-

volved with the athletic program is on the same page when it comes to student-athlete medical issues. The football coaches understand that in any serious medical discussion, including the one we were about to have with

Tre had already spent a lot of time thinking, even prior to his last concussion, about what the next concussion might bring. In a lot of ways, hearing himself say out loud that leaving football was the right decision was all it took. jury to an athletic trainer on the sideline, and that was pretty scary. At a follow-up appointment with our team physician, Andrea Pana, MD, just days after the Nov. 6 game, Tre began expressing his own concerns about the long-term effects of his multiple concussions. Dr. Pana and I immediately set up a face-to-face meeting with Tre and his parents to discuss his future as a football player. Prior to the meeting, I met with the football coaching staff to review our plan for the discussion. It is important to all of our coaches that everyone in-

Tre, the primary focus must remain on the health of the student-athlete. Football is secondary in these cases and must be emphasized as such, by both the medical staff and the coaches. Dr. Pana and I met just prior to the meeting with Tre and his parents. We reviewed Tre’s case to ensure that the information we were going to present was clear, concise, and coordinated. When it came time to bring all of the parties together, I started the meeting with introductions and promptly handed things over to Dr. Pana so she could walk Tre and his parents through our findings,

the progress of Tre’s current concussion, and our overall management plan. She concluded by reviewing Tre’s known concussion history and explained that our concerns lied not necessarily in the number of concussions Tre had sustained, but in the relative lesser force that appeared to be initiating the onset of symptoms. We also explained that the unknown long-term effects of multiple concussions were a big worry for us. The next moments of the meeting were pivotal. Tre’s parents voiced their own concerns after hearing what Dr. Pana had said. They felt it was important for Tre to hear their fears about his future, and each of them shared stories that revealed the enormous emotional investment they had in Tre’s life. They were as concerned as we were, but also made it very clear that it was Tre’s decision whether or not he would continue playing and they would support him in whatever he chose to do. Tre said that “he knew what the right decision was” and chose to give up football. This was not a revelation for him. He had already spent a lot of

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TREATING THE ATHLETE time thinking, even prior to his last concussion, about what the next concussion might bring. In a lot of ways, hearing himself say out loud that leaving football was the right decision was all it took for him to commit to doing it. Not many medically-related questions followed the meeting, but rather more practical questions about Tre’s future. What would his new role be with the team? Would he even have a role? What would happen to his scholarship? In the end, Tre was granted a medical scholarship. Financially supporting our student-athletes following a careerending injury is not a topic this school thinks twice about. We’re invested in our student-athletes’ futures and commit to them when they commit to us. And Tre wasn’t about to leave his teammates. He is now a student coach and mentors the younger players on the team. (For more from Tre, see “A Year Later” on page 22.) CONCUSSION OR MIGRAINE? Nolan Brewster aspired to be a Longhorn long before suiting up for his first game. The son of Tim Brewster, a former assistant coach of the team, Nolan

was a hard-hitting defensive back with expert knowledge of the game. Like Tre, he had embraced the sport at an early age and was living out his dream of playing football for Texas. Also like Tre, Nolan had a history of head injuries before stepping foot on our campus. But his medical history was quite unique. Nolan reported to our medical staff that early in his high school career, he began having migraines, which seemed to occur after contact to his head. His symptoms always resolved quickly after taking a typical migraine medicine. Following each episode, he was evaluated by a physician and returned to play only after he was asymptomatic. Eventually, Nolan’s parents became increasingly concerned that his recurring migraines might actually be concussions and arranged for more indepth evaluations with physicians in their hometown who specialize in treating athletes who suffer from migraines. The evaluations resulted in a diagnosis of post-traumatic migraines—not concussions—that resulted from the hits he sustained while playing football. The

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medical staff here at Texas received this information and documentation upon Nolan’s arrival his freshman year and we set in place a concussion management plan specifically for him. Concussion evaluation, treatment, and return-to-play plans for an athlete who suffers from migraines should be carried out with extreme caution. It has been proven that athletes who suffer from migraines are more susceptible to concussions than their peers who do not. With Nolan’s history, anytime he presented with any concussion symptoms—including a headache—we approached his evaluations, treatment, and return to play more conservatively than we would an athlete with no history of migraines. Each of Nolan’s migraine episodes was treated as a concussion until proven otherwise. Differentiation between a migraine and a concussion includes type of symptoms, duration of symptoms, memory disturbance, and whether conventional migraine medicine helped alleviate the symptoms or not. During his first year on the team, Nolan had a few episodes. After each one, Dr. Pana in-

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TREATING THE ATHLETE cluded balance and neurocognitive assessments in his acute management plan to determine whether Nolan was having a migraine or had suffered a concussion. Some were migraines and some were concussions. Nolan red-shirted his sophomore year due to a shoulder injury, and returned to the team last fall. Then, during a game at UCLA on Sept. 17, 2011, he sustained a hit that triggered what he believed to be a migraine. He reported it to our medical staff as such, which was typical for him to do when he felt an episode coming on. Dr. Pana took him immediately to the locker room. We knew that if it was the beginning of a migraine episode, he needed his medications promptly. Nolan’s primary symptoms included headache and visual changes. Upon further evaluation in the locker room, his symptoms quickly worsened and he began experiencing photophobia, nausea, vomiting and memory difficulties. It became evident that this was not another migraine episode. We told Nolan that it was unlikely his symptoms were due to a migraine and informed the coaches that he had likely sustained a concussion. Either way, he would not be returning to play that day. By the end of the game, many of Nolan’s symptoms decreased significantly. We monitored him on the flight home and he was instructed to see us the next day, when he reported with a headache, slight nausea, and some mental fogginess. It was clear to us that Nolan had suffered a concussion and not another migraine episode. We initiated our concussion management plan, which began with continued daily evaluation. The following day, Nolan began voicing concerns about his symptoms and repeated head trauma throughout his football career. As the week progressed, his symptoms began to improve but his worries about long-term effects grew. Nolan’s parents expressed similar concerns and we concluded it best that he seek additional consultation. By the week’s end, Nolan’s case was reviewed by a neurologist and neuropsychologist. It was clear to them that some of Nolan’s more recent migraines were being triggered by less force. The doctors also agreed that some of Nolan’s more recent episodes we had diagnosed as concussions and not migraines— including the one on Sept. 17—were indeed concussions. TR AINING-CONDITIONING.COM

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TREATING THE ATHLETE The following week, Nolan was asymptomatic and his neurocognitive, vestibular, and balance test results neared his baseline scores. The recommendations from his neurology consult supported a return to play only if Nolan was asymptomatic throughout a gradual return to play progression. It was also recommended that he increase his migraine medicine dosage as a preventative measure, but with the caveat that this was certainly not guaranteed to work. Nolan was at a crossroads. He wanted to continue playing football, but was

concerned that the cost would be too great. He feared that more hits would result in a confusing downward spiral of more migraines and even worse repeated concussions. Ultimately, he feared what hitting or being hit would continue to do to his brain. Like Tre, Nolan’s concerns about continuing to play football replayed in his mind like a bad movie. Even before the last hit of his career, he already feared that this decision was coming. Nolan’s parents also shared in his struggle to solve the mystery of his post-

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traumatic migraines. They had lived it since his high school years and openly voiced their concerns to Nolan and our medical staff. His parents said it was his decision. They just wanted him to have all the information and support he needed to make the right choice. Nolan came to us and said he knew what he needed to do. He was confident in his decision and drew this confidence from the support of his parents. Nolan stepped away from football and has since stayed pretty distant. He still supports his teammates on the sidelines during games and is pursuing his degree with a medical scholarship. However, his time previously spent in the team meeting room or on the practice or game field has been replaced by his dedication to do well in school. EDUCATION IS KEY The decision to discontinue playing football was Tre’s and Nolan’s alone. Both players’ parents made it clear to their sons that it was up to them and they would support them regardless of their choice. The Texas sports medicine staff also put no pressure on them either way. But what we did do was give them the resources to make a good decision. I believe that Tre and Nolan arrived at the correct decision for them due to their education about concussions. A cornerstone of our concussion policy here at Texas, and now required by the NCAA, is an annual concussion education session that is attended by all of our student-athletes. Student-athletes must acknowledge in writing that they have received proper concussion education and that they understand they have a responsibility to report possible concussion symptoms to our medical staff. Listening to Tre and Nolan describe their fears about the lasting effects of multiple concussions was sobering. And listening to their parents voice concerns about their sons’ futures was tough. But it was important for me as an athletic trainer to listen to the athletes under my care and give them a chance to talk about their injuries. Tre and Nolan each had a unique set of circumstances that brought them to their final decision to walk away from football. It was in their decision that I saw their strength. Though you could say they both had their dreams taken away from them, you could also say that they will surely have future dreams because of their choice. n TR AINING-CONDITIONING.COM

Optimum performance

Syracuse University men’s basketball players are more than holding their own on the court this year, thanks in part to bodyweight training.

By Ryan Cabiles

ap photos/Alan Schwartz

Holding Their Own At Syracuse University, the men’s basketball team regularly completes bodyweight training workouts, which allow for less load on their joints and individualized training.

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rom the very start of my career, I have had a great appreciation for bodyweight exercises. It was when I interned with the Portland Trail Blazers 13 years ago that I first learned a variety of ways to train a diverse collection of athletes using only their bodies. Due to a work stoppage, the 199899 NBA season featured a compacted schedule of 50 regular season games played over four months and an altered playoff format. Because of the unique shortened season, the Blazers’ strength Ryan Cabiles, PES, CSCS, is Director of Strength and Conditioning for the men’s and women’s basketball and women’s volleyball teams at Syracuse University, where he has worked since 2007. Previously, he was Head Strength and Conditioning Coach at the University of Portland, and has experience working with NBA and WNBA athletes. He can be reached at: rycabile@syr.edu. T&C MARCH 2012

Optimum perfOrmance and conditioning staff implemented an increased number of bodyweight exercises into the team’s workouts in an effort to reduce stress on the joints of a veteran-laden squad. Though they were all very athletic, no two players had the same body type. They ranged from 5-foot-10 to 7-foot-3 and weighed between 175 and 280 pounds. Using their bodyweight for a good portion of their training allowed each player to have an individualized program that wouldn’t overload their bodies, setting them up for injury. The results spoke for themselves as the team remained healthy throughout the shortened season, won the Pacific Division, and earned a trip to the Western Conference finals. Not only do bodyweight exercises allow for less stress on the joints and individualization within a strength and conditioning program, they are also incredibly effective for enhancing functional strength. I use them year-round when training the men’s basketball team here at Syracuse University in the following capacities: • For our incoming freshmen, as an

FIRST UP The following are examples of bodyweight exercises our freshman basketball players perform during the summer before preseason training. We start with simple movements before progressing to more complex movements. Weeks One & Two

Weeks Three & Four

Step-up x20

Squat and extend x10

Pull-up x5+

Inverted row x15

Lying hip raise x10

Swiss ball leg curl x15

Pushup x12

Pushup with twist x7 each way

Side lunge x10 each way Suspension strap row x12

Three-way lunge (forward, side, rotation) x5 each way

Overhead squat w/ stick x10

Suspension strap inverted fly x10

Decline pushup x10

Suspension strap single-leg squat x10 each leg

Walking lunge x20 total steps Front isolation (plank) x30 seconds

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Side isolation (plank) x1 minute

800.4.SAMSON

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Optimum perfOrmance introduction to our strength and conditioning program, and as a tool to evaluate their fitness • For individualizing and/or supplementing a player’s training program

• On road trips, when we don’t have access to a weightroom. FIRST-YEAR PLAYERS Most of our incoming freshman bas-

BODYWEIGHT BREAK Below are examples of in-season bodyweight training days—one for an upper body training day and one for a lower body training day. The intensity of each athlete’s program can be tailored by changing the speed or tempo of the movements and the number of sets and reps performed in a timed circuit. Upper Body

Lower Body

Bosu pushup

Swiss ball wall squat

Suspension strap inverted fly

Swiss ball leg curl

Swiss ball rollout

Three-way lunge

Jump pull-up

Toe raise

In-out hand walk

Step-down

Suspension strap triceps press

Speed skaters

ketball players arrive on campus in early July. They are here to start summer classes and get ahead on their academics, but this is also an opportune time to introduce them to the team’s strength and conditioning program. Time spent in the weightroom over the summer is strictly voluntary, and our veteran team leaders help set the tone. All of the players I’ve seen come through the program since I started working with the team five years ago have been willing to give tremendous effort during this time and attendance has been great. For the six weeks that they are here during the summer, Mondays, Wednesdays, and Fridays are strength training days, and Tuesdays and Thursdays are conditioning days with open gym in the evenings. Incorporating bodyweight exercises into our strength training sessions three times a week this early has a couple of advantages for the players who are new to the team. First, it prepares their bodies for the weight training work that lies ahead during preseason. Most of the incoming

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Optimum performance freshmen have some experience in the weightroom, but nothing that matches what our veteran athletes have been doing for the past two to four years. Body-

Second, it provides me with the ability to evaluate new playersâ&#x20AC;&#x2122; functional strength and flexibility, as well as spot any movement efficiency issues or

weight exercises allow them to build some functional strength and smoothly transition into our more advanced weight training program.

GAME DAY CIRCUIT The following is a list of exercises used on a typical game day on the road with limited equipment. Since it is a general program, the routine consists of three upper body exercises, three lower body exercises, and core exercises interspersed between. It is constantly changing since we may use some weightroom equipment if available. Upper Body

Lower Body

Core

Incline Pushup

Step-up

Front isolation

Pushup

Suspension strap squat

Side isolation

Suspension strap row

Side lunge on slant board

Swiss ball reverse hyper

Pull-up

Lying hip raise

Reverse crunch

Band front raise

Lunge

Band lateral raise

Calf raise

Band bent raise

Swiss ball leg curl

Band triceps extension

Lateral band walk

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Optimum perfOrmance

imbalances. For example, we use the overhead squat to evaluate an athlete’s ankles, knees, hips, and shoulders. Using video analysis, we check out three views: anterior, lateral, and posterior. If an athlete’s heel(s) raise up, they may have a mobility issue or lack of flexibility in the lower leg. If there is a collapse of one or both knees, that is indicative of weakness in the glute muscles. For the upper body, we do the same thing using pushup variations to identify level of core strength, shoulder stability, and chest strength. Once an area has been identified as weak or inflexible, we prescribe corrective exercises, a flexibility routine, or foam roller techniques for the individual. Over the first four weeks, we begin with simple movements, then progress to complex movements. (See “First Up” on page 28 for sample exercises.) Free weight exercises are introduced in weeks five and six, then the players are re-evaluated and begin a preseason weight training program if they are ready. For the athletes who are not quite ready, they still begin weight

training, but their workout is supplemented with corrective exercises and broken down to aid in the technical aspect of the program. INDIVIDUALIZATION Like the Trail Blazers, the men’s basketball team here at Syracuse is made

weight training day in place of a lifting day when the players need additional recovery but we don’t want to remove resistance training completely. This is dictated by the number of minutes played and the amount of time before the next game. (For examples of what bodyweight training days might

Incorporating bodyweight exercises into athletes’ workouts allows me to keep their time in the weightroom fresh ... I can adjust the exercises without breaking away from what we are trying to accomplish in maintaining fitness. up of players of a wide variety of sizes and shapes. And though the team isn’t squeezing in nearly as many games as an NBA team, the Orange regularly play more than 30 games a year. Continuing to use bodyweight exercises throughout the season is a great way to allow for less stress on the players’ joints and individualize their workouts between contests. The players work out two to four days a week during the season, and it is not uncommon to include a body-

look like during the season, see “Bodyweight Break” on page 29.) The same is true if I’m looking to help a player correct a movement deficiency or imbalance. I have a great working relationship with the team athletic trainer and we regularly talk about how to ensure that we are providing the players with a workout program that gives them the best chance to enhance their skills on the court, including incorporating prehab exercises for certain players.

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T&C MARCH 2012

Optimum perfOrmance I like to use a cone touch drill for ankle, quadriceps, and hip strengthening. I also have the ability to increase the difficulty of the exercise by having the player stand on an Airex or balance pad. Hip mobility exercises are also great. Often done prior to a workout, these are good to use with basketball players specifically since the hips tend to be weak among longlimbed athletes. Finally, incorporating bodyweight exercises into athletes’ workouts allows me to keep their time in the

weightroom fresh. Variety helps keep the players from getting bored of a routine and I can adjust the exercises without breaking away from what we are trying to accomplish in maintaining fitness. ON THE ROAD Most strength coaches know that when a team is traveling, there’s no telling what type(s) of strength training equipment and space you’ll have access to— if any. That’s why having a repertoire of bodyweight exercises can come in

very handy on road trips. It can also be a fun challenge for me to see how creative I can be with the players’ workouts despite logistical limitations. Lots of teams hold a short practice or shootaround on game days, but Syracuse is different. It has been tradition for a long time for the team not to have practice, and instead do an optional short workout instead. We call it our game day circuit, and when our players take advantage of the time available, it makes for a great pregame atmosphere. It’s especially helpful for those who don’t play a lot of minutes on a regular basis to maintain their fitness and be ready if called upon to perform. (To see what a workout might look like, check out “Game Day Circuit” on page 30.)

Whenever we travel, I pack a weightroom bag, the contents of which are designed to help us accomplish a workout at our hotel if need be.

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Sometimes we have access to a fitness center and sometimes we don’t. If the team arrives at our destination the day before an away game, I may get a chance to see the hotel fitness facility the night before, but I often don’t know what’s available to us until the day of the game. Whenever we travel, I pack a weightroom bag, the contents of which are designed to help us accomplish a workout at our hotel if need be. It contains: An Airex pad, suspension straps, three to four cones, stopwatches, mini-bands, Thera-bands, a folding slant board, foam rollers (carried separately), and an assortment of nutrition bars. The concepts I first learned during my time working in the NBA and throughout the rest of my journey have helped me to build a varied tool kit that allows me to adapt my athletes’ workouts to any given location and situation. Using bodyweight exercises on a regular basis has provided the Syracuse program with variety, individualization, and challenging workouts. In turn, it’s helped continue a history of success on the court. n TR AINING-CONDITIONING.COM

University of Illinois golfer Sammi Sloan says that with a better diet, she thinks more clearly on the course.

NUTRITION

Mark Jones/UI sports InforMatIon

By SuS SuSan Su S Kundrat

FuELEd FOr tHE COurSE Golfers don’t always think that nutrition applies to them. But with the right food choices before, during, and after play, they can improve their physical and mental performance.

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olf is often viewed as a leisure activity, but when played in a competitive environment, players can cover more than five miles walking an 18-hole course. In four hours of play, they can burn upwards of 2,000 calories. A golfer’s nutrition is important not only to meet these physical demands, but also for staying sharp and focused throughout a round. Unfortunately, even among some pro fessional players, the idea that nutrition plays a role in a golfer’s performance is a foreign concept. Just five years ago, I gave a nutrition presentation to a room full of players at an LPGA event. Many of the golfers in attendance did not carry water or a sports drink with them on the course, and most waited until after they finished 18 holes to eat anything instead of having a refueling snack every few hours. However, a better focus on nutrition and fitness for golfers can yield great results. When players learn the advantage of using nutrition to help make their bodies as strong, fit, and energized as possible, they play to the best of their abilities. The women’s golf team here at the University of Illinois has been practicing better nutrition and fitness habits for the past several years, and it’s made a significant difference for a lot of players. Head Coach Renee Slone has been emphasizSusan Kundrat, MS, RD, CSSD, LDN, is the Sports Dietitian at the University of Illinois and President of Nutrition on the Move, Inc. She is the editor of The Nutrition Edge and author of 101 Sports Nutrition Tips. She can be reached at: kundrat@illinois.edu. T&C MARCH 2012

NUTRITION

NUTRITION WORKSHOPS Helping golfers figure out what to eat and drink before, during, and after play should be the focus of nutrition planning, but there are many other areas of nutrition education that can benefit players as well. Golfers can make their biggest strides in strength and overall fitness when they have breaks from tournaments, or for collegiate athletes, during the off-season. This is a time to focus on high-quality eating, maximizing key nutrients and antioxidants, optimizing fueling around workouts, and helping athletes learn how to eat well when on the run. I have found that short mini workshops lasting 20 to 30 minutes help our golfers eat better all year long. Here are some ideas for topics and what the workshops can entail: • Lean Muscle Foods: Show athletes how to pick five low-cost, easyto-prepare, high-protein food options, review the nutritional values, and make easy, fast meals that incorporate them. My top five foods include canned tuna, cottage cheese, yogurt, pre-cooked whole chicken, and peanut butter. Fast meals may include whole grain pasta with marinara sauce and cooked chicken, steamed veggies, and a fruit/yogurt smoothie; tuna sandwiches with baked beans and mandarin oranges; and grilled sirloin burgers (on a Foreman grill) with pre-made spinach salad and a small dessert. • Homemade Trail Mix: Purchase the ingredients for an easy, high-energy trail mix the team can mix together, bag up, and take with them on the course. Explain why the trail mix is a great on-the-course snack and give instructions on how much to eat during a round. I recommend one serving every four to five holes or one serving with a sports drink every nine holes. For 12 servings, mix together two cups Cheerios, two cups Quaker Oat Squares, two cups Frosted Mini Wheats, one cup dried cherries, and one cup honey roasted peanuts. Each serving contains 165 calories, 32 grams carbohydrate, four grams protein, five grams fat, and 115 milligrams sodium. • Five-Minute Breakfast: Review and prepare five five-minute breakfasts that provide whole grains, fruit, and a high-quality protein to show players how easy it is to eat well before tournaments—and every day for general fitness and training. Good options include:

- Microwavable omelet with a whole grain bagel and a banana

- Greek yogurt, fruit, and granola parfait with orange juice

- Smoothie made with milk, frozen fruit, and whey protein with a granola bar.

• 30-Minute Meals: A team cooking class is a great way for the players to learn how easy it is to cook nutritious meals quickly. Because golfers have to spend a lot of hours on the course, time management is key for them off it. I utilize undergraduate dietetics students at Illinois to help develop and teach these workshops and it’s a win-win for the athletes and students.

3 4

T&C MARCH 2012

ing all of the little things that make a good golfer into a great golfer, and this includes extra attention to diet. “The team is more energized during practices, in workouts, and especially at the end of a round when it matters most,” Slone says. “The players pay more attention to what is going into their bodies and how it affects their play.” The athletes also notice a difference. “Eating healthy is second nature for me now,” says senior Sammi Sloan. “I have moved from learning about carbohydrates, proteins, and good fats as a freshman athlete to automatically building my meals so that I meet key nutrient requirements without even thinking about it. I also think more clearly, and for golfers, that’s an important edge.” OPTIMAL HYDRATION The need for golfers to hydrate cannot be stressed enough as players are outside, often in hot weather, for hours at a time. Just a one-percent loss in bodyweight from dehydration increases the heart rate. And a two-percent drop in bodyweight from dehydration can begin to affect performance significantly—including impaired motor skills and cognitive thinking. Going into play well hydrated and sticking to a hydration schedule is imperative. As a general rule, after their pre-round meal that includes fluids, golfers should plan to drink at least eight ounces of fluid every hour leading up to play, and at least eight to 16 ounces of water or sports drink every four to five holes. “Starting the round hydrated and staying that way is important,” says Melinda Valliant, PhD, RD, CSSD, Sports Dietitian at the University of Mississippi. “While it’s a low intensity sport, NCAA golfers are required to walk the course and commonly play 36 holes a day. Getting in adequate fluids leading up to play can really make a difference once the golfers get on the course.” Although some golfers prefer water, sports drinks are generally a better choice because of the added carbohydrates and electrolytes. Water may work just fine on cooler days when players are not sweating excessively, as long as they are taking in enough carbohydrates through consistent snacks during the round. The key is to ingest at least 30 grams of carbohydrates per TR AINING-CONDITIONING.COM

NUTRITION hour, or 16 ounces of sports drink over nine holes. In hot, humid weather, fluid intake may need to be doubled. When golfers are noticeably sweating, sports drinks are a better choice than water because of their ability to replace electrolytes, especially sodium. Players should consider storing powdered sports drink packets in their bags so they can mix them into their water bottle on the course, depending on conditions. In moderate amounts, caffeinated drinks can be an advantage for players since caffeine may enhance alertness, but golfers should experiment with caffeinated drinks in practice before utilizing them during competition. Too much caffeine can have negative effects like jitteriness, shakiness, or an inability to concentrate. A 2009 study from Northumbria University in England supports golfers consuming sports drinks containing carbohydrates and a small amount of caffeine. Researchers had 20 male golfers each play a round of golf, with the players consuming two different fluids before playing the sixth and 12th holes.

The double-blind study found that the golfers who drank a carbohydratecaffeine drink (6.4 grams carbohydrate and 16 milligrams caffeine per 100 milliliters) improved their putting performance and experienced lower perceived mental fatigue when compared to those who consumed a no-energy, flavormatched placebo beverage.

up their hydration plan to 20 or more ounces every four to five holes, being sure to drink at every hole. It’s always best for a golfer to try out their hydration plan during practice rounds and plan ahead to be sure they know what to take in and when. Players can periodically weigh themselves before and after playing in dif-

For morning rounds, it’s best to fuel with a high-carbohydrate and moderate-protein breakfast consisting of foods that are easily digested ... For example, two scrambled eggs, one whole grain bagel with jam, one banana, 12 ounces of skim milk, and 12 ounces of orange juice is a great mix. Golfers should also vary hydration plans in different climates to figure out how to maintain hydration levels. For example, in cooler weather, six to eight ounces of water or a sports drink may be adequate every four to five holes, whereas in hot weather, 12 to 16 ounces of fluid in that time is more appropriate. When the weather is both hot and humid, some golfers will need to bump

ferent weather conditions leading up to a tournament to adjust intake and keep weight loss to less than one to two percent of bodyweight during the round. PRE- AND POST-ROUND Another important part of a golfer’s nutrition is their pre-round meal. For morning rounds, it’s best to fuel with a high-carbohydrate and moderate-

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NUTRITION

SAMPLE MENU: 36 HOLES Round One Hole Five: Half a sports bar and eight to 16 ounces of water or sports drink Hole Nine: Snack size bag of homemade trail mix and eight to 16 ounces of water or sports drink Hole 14: Half a sports bar and eight to 16 ounces water or sports drink Post-Round: Turkey sandwich, single-serving bag of baked chips, banana, and eight to 16 ounces water, juice, or sports drink Round Two Hole Five: Granola nut bar and eight to 16 ounces of water or sports drink Hole Nine: Quarter-cup almonds and eight to 16 ounces water or sports drink Hole 14: Quarter-cup dried apples, one ounce jerky, and eight to 16 ounces water or sports drink Post-Round: 16 to 32 ounces water or sports drink and recovery meal

protein breakfast of 600 to 800 calories consisting of foods that are easily digested. Golfers should be careful to avoid large amounts of fiber because too much fiber can cause an upset stomach. Ideal breakfast foods include whole grain cereals, whole grain breads or bagels, scrambled eggs, yogurt, peanut butter, ham and cheese, fresh fruit, and 100 percent juices, milk, extra water, and extra sports drinks. For example, two scrambled eggs, one whole grain bagel with jam, one banana, 12 ounces of skim milk, and 12 ounces of orange juice is a great mix. This meal provides 750 calories, 120 grams of carbohydrates, and 40 grams of protein, plus additional fluids. For afternoon tee times, encourage golfers to stick with their normal daily routine, which should include getting up in time for a good breakfast and eating a moderately sized lunch. A simple lunch meal should be similar in nutrient breakdown to a pre-round breakfast. A turkey and provolone cheese sandwich on whole grain bread with light mayo and a

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NUTRITION cup of grapes, a granola bar, and a 16-ounce sports drink provides roughly 600 calories, 90 grams of carbohydrates, and 30 grams of protein. These foods can also usually be found in the clubhouse. Finally, golfers should also be mindful of the importance of “recovery fuel” after they finish play for the day. Although they have not completed a hard, intense workout like a football player, because of the high number of calories burned, getting on a recovery schedule is helpful, especially when they will be competing early again the next day. Immediately after finishing their round, players should head to the clubhouse for extra fluids (sports drinks, 100 percent fruit juices, smoothies, chocolate milk, or water). Then, optimal meals may include: • Chicken breast, whole grain pasta with marinara sauce, tossed salad, Italian bread, and fresh fruit • Grilled lean burgers, veggie burgers, or turkey burgers with baked chips, fresh fruit, pasta salad, and cookies • Grilled salmon, rice pilaf, steamed mixed vegetables, whole grain rolls, fresh fruit, and frozen yogurt. ON THE COURSE Fueling on a schedule is the single most important part of the nutrition equation for golfers. Being on the course for so many hours at a time, players must be careful not to get low on energy. Having a fueling plan makes all the difference. I recommend golfers eat a snack containing carbohydrates and a small amount of protein every four to five holes. Car-

Because golf requires such intense focus, it works well for players to develop a fueling routine that is comforting and not distracting. Some golfers like to eat small amounts frequently on the course, while others prefer to eat larger snacks, but less often. bohydrates are needed for immediate energy and protein is good to include because it slows down digestion so there is also a more gradual release of energy to the bloodstream throughout the round. Protein also helps athletes feel more full and satisfied. I suggest golfers start with a goal of 30 grams of carbohydrates and at least five grams of protein for each snack on the course. Some examples of this ideal combination of carbohydrates and protein include: • Half cup trail mix • One ounce beef, turkey, or veggie jerky plus one banana • One granola bar or cereal bar plus a quarter cup mixed nuts • Half or full sports bar • Quarter cup nuts or sunflower seeds plus half cup dried apples • A peanut butter sandwich • One squeezable applesauce or 100-percent fruit purees plus half a sports bar • Quarter cup dried cherries, blueberries, and mangoes plus a quarter cup peanuts • One cup grapes or sliced apples plus one cheese stick • One sports gel plus one ounce jerky. TR AINING-CONDITIONING.COM

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NUTRITION Amy Goodson, MS, RD, CSSD, Sports Dietitian for the men’s and women’s golf teams at Texas Christian University, recommends players focus on eating a snack around the fourth or fifth hole, a larger snack after the first nine holes, and a third snack around the 15th or 16th hole. She encourages golfers to carry foods such as trail mix with nuts, dried fruit, and granola, energy bars without coatings that will melt, granola bars, nuts, fruit, jerky, and peanut butter crackers. She also notes that golfers should avoid foods that will go bad in the sun and heat, like meats, mayonnaise, and yogurt. Because golf requires such intense focus, it works well for players to develop a fueling routine that is comforting and not distracting. Some of the golfers Becci Twombley, RD, CSSD, Director of Sports Nutrition at UCLA, works with like to eat small amounts frequently on the course, while others prefer to eat larger snacks, but less often. Most of them have found a way to work snacking into their “routine,” whether it’s at each hole or at particular holes on the course. For example, one of the UCLA

players keeps two or three Luna bars in the same pocket as her scorecard so she can grab a bite at each hole. “They pick the same foods every time they play,” Twombley says. “They also plan the times that they will eat. My golfers say it enhances their rhythm on the course.” Some players may not want to eat on the course at all, but educating them on the value of doing so is key. Tara Gidus, MS, RD, CSSD, Team Dietitian for the Orlando Magic, has also helped PGA, LPGA, collegiate, and recreational golfers enhance their performance. When talking to players about nutrition during play, she focuses on the benefits they will see on the course. “Golf is a game of concentration, so if fluids or fuel are lacking, then reaction time can slow, concentration is difficult, and accuracy suffers,” she says. When competitive players play two rounds in one day, fueling and hydration become even more paramount. If golfers are playing 36 holes, being prepared with a quick “lunch” on the course could be a difference maker.

Twombley makes sure the team’s coaches have boxed lunches ready for the players when they finish the first 18. Some golfers choose to get in a fast lunch like a sandwich, baked chips, fruit, and extra fluids before heading out again. Others prefer picking up extra snacks and sticking with the same nutrition routine they employed during their first round. Either way is fine as long as players get the nutrients they need. (See “Sample Menu: 36 Holes” on page 36 for a more detailed example.) When it comes to nutrition for golfers, a lot of what a golfer eats—and when—boils down to personal preference. But there is no disputing the fact that nutrition is important for golfers’ bodies and minds. n

Susan Kundrat is the editor of The Nutrition Edge, which is available from Training & Conditioning. Go to: www. Training-Conditioning.com and click on “Books & DVDs.”

WHICH ONE IS PREVENTABLE?

THE THREE MOST COMMON INJURIES IN WRESTLING ARE: 1. SPRAINS AND STRAINS 2. FRACTURES 3. SKIN INFECTIONS

Hibiclens is an antimicrobial soap that contains 4% Chlorhexadine Gluconate (CHG) as the active ingredient. CHG bonds to the skin and continues to actively kill bacteria for up to 6 hours after use.2 Washing with Hibiclens BEFORE practice and competition will significantly reduce the risk of MRSA and other bacteria which can lead to infection.3 Hibistat is an alcohol/CHG wipe that can be used without water. It also has the benefit of up to 6 hours of residual killing action to help prevent infection. Both products are available through your athletic distributor. They may also be purchased at CVS, Walgreens, Rite Aid, Target, Walmart, Stop & Shop, Giant, and SuperValu stores in the first aid section. For more information call 800.843.8497 or visit www.sixhourdifference.com. MRSA infections can progress to the point surgery is required to remove them leaving scars like those pictured left. Hibiclens is a proud sponsor of the National Wrestling Coaches Association

Skin Infection Rates by Sport and Type of Exposure, High School Sports-Related Injury Surveillance Study, US, 2008-09 School Year, R. Dawn Comstock, Ph.D., Associate Professor , Center for Injury Research and Policy, The Research Institute at Nationwide Children’s Hospital, The Ohio State University. 2 Study #030917-150. 3Study #061123-150.01. The Mölnlycke Health Care, Biogel®, Hibiclens® and BARRIER® names and logos are registered globally to one or more of the Mölnlycke Health Care Group of Companies. Distributed by Mölnlycke Health Care US, LLC, Norcross, Georgia 30092. ©2012 Mölnlycke Health Care AB. All rights reserved. 1.800.843.8497 www.hibiclens.com 1

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sport specific Purdue University’s Kierra Jones spikes the ball in a win against Ball State University last season. It was one of team’s 29 wins on the season.

Spiking

Purdue Athletics Communications

The Off-Season The strength and conditioning program for the Purdue University volleyball team centers around a team-based training philosophy shared by the entire sports performance department. By Christina Specos

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h e P u r du e U n i v e r s i t y volleyball team had its best season in over 25 years in 2011, advancing to the NCAA Division I Tournament round of 16 and finishing second in the Big Ten Conference. It was the Boilermakers’ best Big Ten performance since 1987. The squad beat seven ranked opponents during the season and earned its highest national ranking (8th) since 1983. To compete at this level, first and foremost, great coaching and recruiting is needed to build a cohesive team

with a high talent level. But there is something to be said for the behindthe-scenes support personnel and programming that provide the players with facilities and the right training program to keep them healthy, strong, and on the court for the long haul. Christina Specos, ATC, CSCS, is Associate Director of Sports Performance at Purdue University, where she oversees the sports performance programs for the volleyball, women’s basketball, and women’s soccer teams. She can be reached at: cspecos@purdue.edu. T&C March 2012

sport specific The 2011 season was the first that I worked with the volleyball team, and it was great to see the squad perform so well on the court after putting in great effort in the weightroom. In this article, I explain the philosophy that all the Boilermaker teams train under, as well as how I worked with the volleyball team during its voluntary offseason last summer. BOILERMAKER PHILOSOPHY The mission of the Purdue sports performance department is all encompassing. Our collective goal is to serve our athletes’ physical needs by implement-

ing the most comprehensive and cutting-edge training programs possible. We build these programs around sound principles derived from solid research. However, while we strive for our training programs to develop our athletes physically, we also want to develop character in the players we work with. We hold individual accountability in high regard, but also push each athlete to be accountable to his or her teammates. We utilize a team-based training environment, which we believe provides the athletes with opportunities to support each other and improve team cohesiveness and school pride.

NEW DIGS The Purdue University volleyball team has had the luxury to begin training in the newly renovated and recently rededicated Mackey Arena. It was a five-year, $100 million project that, in addition to renovations of the current area, added 14,000 square feet of extra training space. The layout of the facility reflects the flow and structure of our team training sessions. The first thing you see upon walking in is a 30-yard turf space where team workouts begin with active warmups. We also use the turf for corrective work and core strengthening exercises, and occasionally when we want the team to circuit train. The fact that this much open space was allocated to this part of our workout shows just how much we value movement training as the basis of each sport. Movement must be trained well, and in some form, in each and every session. The equipment housed in Mackey Arena is state-of-the-art. We can truly provide our athletes with the best possible opportunity to improve with the equipment we have at our disposal. The facility contains everything that’s a staple in modern training programs, including a designated suspension strap station, medicine ball wall, platforms and racks, a cardio machine area, Keiser equipment, and other tools like bungee cords and self-massage implements. The icing on the cake is the video and computer system that analyzes movement and exercise technique. We have five cameras mounted in various locations around the room, each of which are hooked up to a computer. We turn the cameras on during team training and individual training sessions in order to give real-time feedback to our athletes about their movements and how they can improve form and technique. Some of the cameras are fixed and others rotate 360 degrees, so we have them positioned in a way that every part of the room can be recorded. We also have a portable camera that we can take on the turf to record an athlete performing a certain exercise. We just download the video to the computer to analyze it. Learn more about Purdue’s recent revamping of its sports performance department, which went hand-in-hand with the Mackey Arena project, through a special e-zine from Training & Conditioning, coming to your inbox soon!

T&C March 2012

For example, instead of holding open lift times for athletes to trickle in and lift on their own, we conduct team training sessions. The sports performance staff views an entire team training together as a great way for players to bond in the off-season, promote energy within each session, and create an environment of personal accountability from one teammate to another. Teams often share training space, though every athlete is supervised and continuously coached throughout each team session. It is not uncommon to see the swimming and diving, cross country, and volleyball teams in the weightroom at the same time. Athletes and coaches tell us that they love seeing how other teams train and having the opportunity to support their fellow Boilermakers.

We utilize a team-based training environment, which we believe provides the athletes with opportunities to support each other and improve team cohesiveness and school pride. The sports performance staff uses a team-based approach as well. The entire staff subscribes to these words that adorn the performance facility: “No one of us is as strong as all of us.” We believe in support for each other and unity and continuity in our program. One way we promote this is through our staff structure. Each of the strength coaches is the head performance coach for a sport, but also assists with others. We all work together during team training sessions and in the development of each other’s training programs. At the beginning of the year, we all get together in a staff meeting and review each coach’s plan for the upcoming seasons. The feedback and knowledge we share with each other is crucial because we also believe that no one of us is as smart as all of us. It also provides our staff with a challenging atmosphere. We defend our programming and rationale, but at the same time are open to feedback and collaboration. Our backgrounds are diverse and extensive, and this approach has TRAINING-CONDITIONING.COM

sport specific been very beneficial for our athletes throughout the year. As the head performance coach for volleyball, I meet a minimum of once per week with the volleyball coaching staff during the off-season. (While in season, we communicate much more frequently.) It’s very important for me to know the team’s practice plans in order to design training sessions that complement the coaches’ goals. For example, if the team is scheduled for a training session on a day that the coaches have planned a light practice to give the players a break, I tailor our training session to be somewhat of a break as well. A quick circuit made up of simple functional movements like lunges, pushups, core work, and some cardio options, instead of heavy weights satisfies this goal. Dur-

in place, we make sure no athlete falls through the cracks. Every player attends every lifting session and if they are unable to perform certain lifts due to injury, we have a plan in place to maximize what the athlete can do within her limitations. VOLLEYBALL TRAINING Here’s a look at how I designed the team’s summer training program last year. To begin, I pulled all players’ injury histories, screening results, and past performance and strength test results.

This information shaped the way I approached the squad’s training program, including decisions on training surfaces and exercise selections. I identified two returning athletes who had a tendency to develop quadriceps/patellar tendonitis when doing lots of heavy lifting and running. Knowing that the team had a long season in front of them and not wanting the tendonitis to become a team-wide issue, it was important for me to incorporate a progressive strength training program that included mandatory stretching and

I sent each player home with a DVD of the program I wanted them to complete on their own. In it, I showed players everything from how to read the workout card to my expectations on tracking their progress. ing preseason training camp two-adays and when practice is heavy on defensive work or the coaches incorporate intense drills, I eliminate weights completely. Instead, I’ll take the team through a Pilates mat work session. The sports performance staff also values the relationships we have with other parties involved in the improvement of our athletes. We foster great working relationships with our team physicians, sports psychologist, sports nutritionist, the director of our John Wooden athlete leadership institute, and our athletic trainers. A collaborative relationship with our athletic trainers helps to shape any changes we decide to make in training sessions. I firmly believe that factoring in recommendations from our medical staff has been instrumental to our success and has helped keep the athletes healthy and able to maintain strength and conditioning levels throughout the season. With a solid communication system TR AINING-CONDITIONING.COM

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sport specific recovery before and after each session. I also had the team perform its long distance runs on indoor turf, which is softer than pavement or the gym floor. Next, I spoke with the coaching staff to find out what they most wanted the players to improve. In other words, how could my work with the team translate into success on the court? There were three points they empha-

defensive specialists shuffle out quickly, break their momentum, and laterally walk back without the jump. The Keiser equipment also gave me the opportunity to teach the team about core control, especially when landing. The players were able to feel how much upper body control and postural alignment matters during landing with the belt attached to their waists.

The sports performance staff uses a team-based approach as well. One way we promote this is through our staff structure. Each of the strength coaches is the head performance coach for a sport, but also assists with others. We all work together during team training sessions. sized: Getting better at closing the block, being quicker off the ground, and increasing vertical jump. One of the ways I satisfied the need to close the block was through using Keiser wall units. I had the front row players perform various lateral crossover steps to jump and lateral shuffle-to-jump combinations with a Keiser belt around their waist that pulled from the side. I had backcourt players and

In order to train quickness off the ground and increase jump height, I focused more on where the jump starts: hip drive and extension. The players always did hip-driven exercises during our workouts, including kettlebell swings, band squats, and Romanian deadlifts. I also emphasized the importance of rep speed, often using two or three counts in the downward phase of a squat or Romanian deadlift. Finally, I incorporated

exercises like dumbbell step-ups, crossover step-ups, curtsy lunges, and singleleg lateral squats using suspension straps to build single-leg and hip strength and control. Beyond these adjustments, I took into account some sport specific concerns that I had. One of my worries was risk of low back and postural issues associated with the continuous bending forward in the traditional “ready” stance on the volleyball court. Another concern was the demand that repetitive setting and serving places on the spine. To combat this issue, I included the lumbar-friendly front squat. Using the front squat emphasizes how important it is to reduce the risk of lumbar lordosis under load. It can also help improve posture. Other exercises that I incorporated centered on core stability. My Pilates background enabled me to introduce exercises that focused on keeping the spine stable while moving the extremities. In my mind, Pilates exercises are great because of the support they provide the spine. Finally, a simple pushup test showed me that the team was deficient in core strength. The players’ cores would sag long before they could do enough reps

TYPICAL WEEK Here is a sample week of the Purdue volleyball team’s off-season lifting routine. The players paired off into partners and while the first player performed her main lifts, the second player would complete stretches and mobility work. Each day ended with a core circuit that included varying stability work and suspension strap, medicine ball, and ropes exercises.

Superset 1 Focus

Superset 2 Focus

Monday (lower body)

Total body/power: light Lower body pushing: hang clean to front squat double leg and single leg warmup, hang cleans, trap bar deadlift

Lower body pulling: knee flexion and posterior chain straight leg hip extension

Total body/power: jerks Upper body push: bench Tuesday (upper body) press, stretches, face pulls

Push/pull supersets: med ball pushups and underhand lat pulls

Wednesday (lower body push)

Lower body push: single-leg, straight leg posterior chain hip extensions

Total body/power: light Lower body push and hang clean to front squat lower body pull: knee warmup, power shrug flexion clusters, rear foot elevated lunges

Thursday (upper body Total body/power: Upper back/scapular and and auxiliary) dumbbell snatch and speed shoulder work: tubing pull bench cluster aparts and rear delts

Superset 3 Focus

T&C March 2012

Upper back/scapular and accessory: face pulls, shrugs, curls to press, scap pushups

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sport specific to fatigue the upper body. As a result, core stability became a central focus of the program. PROGRAM IMPLEMENTATION I was fortunate to have almost the entire team present on campus for our voluntary summer program, which we started in June, but the athletes were on their own for the month of May. In order to help them prepare for their return to campus in June, I sent each player home with a DVD of the program I wanted them to complete on their own. I worked with one of the athletic department video coordinators to produce the DVD. In it, I showed players everything from how to read the workout card to my expectations on tracking their progress, and most importantly, why I chose the exercises I did. I want the players to understand the goal of each training session. The DVD was my way of connecting with them since I couldn’t do it in person. On the DVD, I took the athletes through their entire workout, one ex-

of a volleyball match and timing rallies and the breaks between them, I figured there was roughly a one-to-three workto-rest ratio during matches, so I kept that same ratio in our agility drills. All tempo conditioning activities were completed following lifting sessions two days per week on Tuesdays and Thursdays. On Mondays and Wednesdays, the team did shorter lateral speed and the agility and cone drills. Depending on how the players were feeling, I’d scale back or add more to each workout so that we found a good balance.

Players came in to hit the weights four days per week. Before lifting, we always began with self myofascial release, various mobilization and activation exercises, and a movement prep session that included dynamic stretches and some movement and neural activation drills. I built a split-body routine with a different primary emphasis each day. Every lifting session began with a power movement—an Olympic lift or plyometric jumps, for example. Then, each workout was structured with three

Before lifting, we always began with self myofascial release, mobilization and activation exercises, and a movement prep session that included dynamic stretches and some movement and neural activation drills. ercise at a time. I didn’t want to send the athletes home confused or without proper education on the names of exercises or how to execute them properly. And I didn’t want them to abandon the take-home program because they had no idea what I was talking about or hadn’t adjusted to my style of coaching yet. When June rolled around, the players started to work on building a strong conditioning base. We began with 110yard tempo runs early in the summer, then built up to 300-yard shuttle work drills. I also eventually added in 10- and 20-yard sprints to train acceleration. Also included in the team’s conditioning work were agility and cone drills such as star and partner mirror drills where players were required to change direction at cones placed five to 10 yards apart. After observing film TR AINING-CONDITIONING.COM

Circle No. 125 T&C JULY/AUGUST 2011

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T&C MarCh 2012

main “blocks” of a mini complex. The mini complex consisted of a main lift (like a squat), a mobilization exercise (like a figure four hip or lunge stretch), and a core/posture/corrective exercise (like plank work or various exercises determined necessary by the Functional Movement Screen). (See “Typical Week” on page 42 for more details on each day’s focus.) Prehab, or corrective exercise, is very important to the entire sports performance staff at Purdue. Once implemented on a regular basis, the athletes saw positive changes in their posture, movement, and readiness to train the next day. They began to understand the importance of why we hold it in such high regard. Some of my favorite prehab exercises are: • Half-kneeling lunges and heel-toe walk-throughs for ankle mobility • Clam shells, lateral band walks, internal and external rotations, and Xband lateral walks for hip/gluteus medius strength • Kneeling thoracic open-ups and side-lying thoracic openers/twists for thoracic spine mobilization • Face pulls and tubing pull-aparts for scapula retraction. Toward the end of our lifting workouts and before conditioning work, the players did what I called a team circuit. The circuit is a blend of core and movement exercises to be done within a specific time limit and with minimal rest. The idea is to draw a conditioning response by mimicking high intensity intervals similar to match play workto-rest ratios. One of my favorite circuits includes medicine ball throws, battling rope slams, kettlebell swings, jump rope, and standing partner manual resistance with a med ball. All are done for time, usually 30 seconds, then rotating to the next exercise while taking a 10- to 15-second break. I like it to be interactive and competitive—high energy and high intensity. One of the most fulfilling parts about being strength and conditioning coach is hearing from the players and coaches that they’ve noticed a difference. In the volleyball team’s case, players said they felt great going into practice. They described feeling “light” and not having a “heavy leg” feeling after lifting sessions. They also enjoyed the focus on functional movement and recovery. n Tr aINING-CONDITIONING.COM

CEU QUIZ

T&C March 2012 Volume XXII No. 2

uicke You c an no r&E w tak and g asi e our et yo ur CE CEU q er! U res ults a uizzes on www li C .train lick on “CEU nd credit ins ne... tantly s” at: ing-c . o nditi o

Training & Conditioning is pleased to provide NATA and NSCA members with the opportunity to earn

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continuing education units through reading issues of the magazine. The following quiz is based on articles that appear in this issue of Training & Conditioning 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 47) 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 22.2 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 8-10)

One Too Many (pages 20-26)

Holding Their Own (pages 27-32)

1. What did the American Society of Hematology suggest in response to the decision by Division II to utilize sickle cell trait (SCT) testing? a) More frequent testing b) Focusing more on risk factors c) Testing less frequently d) A larger focus on counseling and support

5. What initial symptom triggered concern for Tre Newton at the Kansas State game on Nov. 6, 2010? a) Feeling nauseated after a light blow to the head b) Not remembering parts of the game c) Showing symptoms of photophobia d) Stumbling on the sideline after having contact with another player

8. Which of the following is not included as a benefit of bodyweight exercises? a) Ease of creating a group workout b) Less stress on the joints c) Enhanced functional strength d) Individualized program

Objective: Learn about recent research, current issues, and news items of interest to athletic trainers and other sports medicine professionals.

2. Study co-author Beth Tarini said that implementing policies to identify SCT risk factors can: a) Effectively screen athletes b) Prevent athlete deaths c) Provide a false sense of security d) Lead to discrimination 3. What was not one of the benefits found for long distance runners taking a CoQ10 supplement? a) Ability to counter over-expression of pro-inflammatory compounds b) Decrease in creatinine excreted c) Smaller increase in levels of 8-OHdG d) Increase in creatinine excreted 4. At what age does CoQ10 production significantly decrease? a) 30s b) 40s c) 50s d) 60s

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Objective: Learn how the sports medicine staff handled two athletes’ decisions to walk away from football after suffering multiple concussions.

6. In addition to his coaches, who else was contacted about Tre’s concussion? a) High school coaches, for background information b) The athlete’s friends, to share symptoms to watch for and report c) The athlete’s professors, in order to limit classroom interaction during treatment d) A counselor, to offer support for the athlete 7. Differentiation between migraines and concussions includes the type and duration of symptoms, memory disturbance, and _____. a) The amount of time between impact and the onset of symptoms b) The intensity of the headache c) The amount of impact suffered d) Whether conventional migraine medicine helped alleviate symptoms

Objective: Taking a look at how the men’s basketball team at Syracuse University uses bodyweight training.

9. Incoming student-athletes benefit from bodyweight training because it allows for the ability to evaluate functional strength and flexibility, and _____. a) Start working with weights immediately b) Spot any technique problems c) Spot any movement efficiency issues or imbalances d) Learn complex movements right away 10. The author uses overhead squats to evaluate an athlete’s ankles, knees, hips, and _____. a) Flexibility b) Shoulders c) Balance d) Back

Answer sheet is on page 47... or take this quiz online and get instant results: www.training-conditioning.com click on CEUs

T&C MARCH 2012

CEU QUIZ

11. Examples of bodyweight exercises performed by the freshman basketball players at Syracuse in weeks one and two during the summer training program include decline pushups, lying hip raises, pull-ups and ______. a) Inverted rows b) Three-way lunges c) Side planks d) Walking lunges 12. Which of the following is not included in the author’s weightroom bag when traveling with the team? a) Nutrition bars b) Cones c) Dumbbells d) Suspension straps

Fueled for the Course (pages 33-38)

Objective: Learn how golfers can improve their physical and mental performance with the right food choices. 13. At what percentage of bodyweight loss due to dehydration can performance skills such as cognitive thinking and motor skills be affected? a) One percent b) Two percent c) Three percent d) Four percent 14. As a general rule, golfers should plan to drink at least how many ounces of fluid every four to five holes? a) 16 to 32 b) 10 to 20 c) Eight to 16 d) Six to 12 15. Golfers may also gain an advantage from including moderate amounts of _____ in their hydration plan. a) Sugar b) Protein shakes c) Chocolate milk d) Caffeine

T&C MARCH 2012

16. For morning tee times, it’s best to prepare by eating a highcarbohydrate, moderate-protein breakfast of _____ calories. a) 800 to 1000 b) 600 to 800 c) 400 to 600 d) 200 to 400 17. The author recommends snacks that have a mix of five grams of protein and _____ grams of carbohydrates while golfers are on the course. a) 30 b) 40 c) 50 d) 60 18. Which of the following is not recommended that golfers carry with them on the course? a) Trail mix with nuts b) Jerky c) Yogurt d) Fruit

Spiking the Off-Season (pages 39-44)

Objective: See how the strength and conditioning program for volleyball players at Purdue University is created. 19. Which of the following is not a benefit of having a whole team train together? a) Bonding with one another in the off-season b) Having a flexible schedule c) Creating an environment of personal accountability d) Promoting energy within each session 20. Why does the author meet with the volleyball coaching staff during the off-season? a) To talk about playing time for the athletes b) To go over their coaching techniques c) To know the team’s practice plans in order to design training sessions that complement the coaches’ goals d) To determine team goals for the season

21. What does the author do during a training session when preseason training camp two-a-days include a lot of defensive work and intense drills? a) Pilates mat work b) Weight training c) Simple movements such as lunges d) Cardio work 22. The sports performance staff at Purdue has relationships with other people on campus, including the sports nutritionist, director of the athlete leadership institute, team physicians, and _____. a) The college president b) Professors c) The sports psychologist d) Parents 23. What was not included in the information the author gathered to begin designing the team’s summer training program? a) Past performance and strength test results b) Injury histories c) Screening results d) Last season’s team record 24. In order to combat quadriceps/ patella tendonitis, the author incorporated a progressive strength training program that included what? a) Mandatory stretching and recovery b) Plyometric exercises c) Sprints and cardio work d) Decreased weight training 25. How did the author find that team members lacked core strength? a) Observing pilates sessions b) Administering a simple pushup test c) Observing games d) Using Keiser wall units for drills

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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 22.2 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: CEU@MomentumMedia.com.

Bulletin Board

1. 2. 3. 4.

m m m m

5. 6. 7.

m m m

8. 9. 10. 11. 12.

m m m m m

One Too Many

Holding Their Own

Fueled for the Course 13. m

14. 15. 16. 17. 18.

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Spiking the Off-Season

19. 20. 21. 22. 23. 24. 25.

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532. Power Systems (Frontier). . . . . . . . . . . . 60

518. Athletix Products (Disinfectant Wipes). 56

513. Multi Radiance Medical (ULTRA package) . . 55

538. Power Systems (Power Grip™ Bag). . . . . 62

534. Athletix™ Products (product launch). . . . 61

547. NASM (NASM CES). . . . . . . . . . . . . . . . . 63

530. PRO Orthopedic (catalog). . . . . . . . . . . . 59

512. Avazzia . . . . . . . . . . . . . . . . . . . . . . . . . 55

539. NASM (NASM PES). . . . . . . . . . . . . . . . . 62

502. PRO Orthopedic (Ice Bath Therapy Briefs). . 54

504. Biodex . . . . . . . . . . . . . . . . . . . . . . . . . . 54

549. New York Barbells (catalog) . . . . . . . . . . 59

509. PROTEAM (Portable Sideline/Treatment Table). 55

508. Brain Armor (DSM Nutritional Products) . . 55

545. New York Barbells (kettle bells). . . . . . . . 63

500. PROTEAM (Split-Leg Trainers Table). . . . 54

514. Cho-Pat . . . . . . . . . . . . . . . . . . . . . . . . . 55

537. New York Barbells (loading chains). . . . . 62

511. Rich-Mar (product line). . . . . . . . . . . . . . 55

546. CytoSport . . . . . . . . . . . . . . . . . . . . . . . 63

510. Nutramax (Cosamin® ASU). . . . . . . . . . . 55

503. Rich-Mar (Winner EVO). . . . . . . . . . . . . . 54

506. Ferris Mfg.. . . . . . . . . . . . . . . . . . . . . . . 56

522. NZ Manufacturing. . . . . . . . . . . . . . . . . . 58

529. Samson Equipment . . . . . . . . . . . . . . . . 58

521. Fitness Anywhere /TRX (catalog). . . . . . 58

523. OPTP . . . . . . . . . . . . . . . . . . . . . . . . . . . 58

541. Sanctband™. . . . . . . . . . . . . . . . . . . . . . 62

533. Fitness Anywhere/TRX® Suspension Training®. . 60

526. Parker Laboratories (catalog). . . . . . . . . 58

531. SBT . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60

544. Gatorade (Energy Chews). . . . . . . . . . . . 63

517. Parker Laboratories (Protex™). . . . . . . . . 56

505. Spenco® (2nd Skin® Blister Pads). . . . . . 54

536. Gatorade (Recovery Shake). . . . . . . . . . 62

524. Perform Better (catalog). . . . . . . . . . . . . 58

515. Spenco® (2nd Skin® dressings). . . . . . . 55

520. GymWipes . . . . . . . . . . . . . . . . . . . . . . . 56

552. Perform Better (Extreme Half Rack) . . . . 60

535. SPRI Products . . . . . . . . . . . . . . . . . . . . 61

548. HydroWorx . . . . . . . . . . . . . . . . . . . . . . . 54

542. Perform Better (red training ropes). . . . . 62

Products Directory

™

T&C MARCH 2012

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Protecting the

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Circle No. 129

Protex is a trademark of Parker Laboratories, Inc. Prudential Center logo is a registered trademark of Devils Arena Entertainment, LLC. Prudential “Rock” is a registered trademark of Prudential Financial.

Straight Talk

Efficient Athletic Training Room Layout

By Wally Collins

nyone who has been associated with high school, college, or professional sports knows that the athletic training room is the epicenter of any program. It is the place where an athlete can find solace, concentrate on recovery, or prepare for practice or the big game. It is also a pre-practice hub where many come to meet and socialize. At the college level, a well-equipped athletic training room has also become an important part of tours given to recruits and their families during official school visits. For example, the University of Oregon has arguably the finest athletic training room in the world (thanks to a large Nike donation). This facility is the very first stop on the recruiting tour for all athletes, and there is no mystery why so many families look no further. Parents very quickly get the impression that there will be a great facility and staff looking after their child. While most athletic departments do not have the funds to pull out all the bells and whistles for an athletic training room, you donâ&#x20AC;&#x2122;t have to spend a lot of money to make this facility shine. It simply takes a commitment to making the room an important part of an athletic program. The first priority is to secure adequate space. At a high school, this means getting out of the janitorâ&#x20AC;&#x2122;s old closet and obtaining the use of a classroom or other large room. It is always preferable to be on the ground floor since you will have a constant stream of injured athletes, many of them on crutches. There is nothing worse than having to go up or down stairs on crutches to receive treatment! It is also ideal for the athletic training room to have outside access. This allows a much better option for water management, as most coolers are filled in the athletic training room then transported out to the buses or fields. The outside access also allows athletes who are injured on the field to easily TR AINING-CONDITIONING.COM

UNIVERSITY OF PENNSYLVANIA

be transported directly to the athletic training room for evaluation.

presents itself in the athletic training room.

The athletic training room is broken down into the following simple component parts:

Modalities: Electrotherapy, ultrasound, and cold therapy modalities should be located in the treatment area in college. Athletic trainers are trained to operate this equipment, and much research shows that these modalities help in the speed of recovery.

The Office: Every athletic training

room should have an office where the athletic trainer can have a desk, close the door to counsel student-athletes, and remain HIPAA compliant. It is very important to remember that the athletic trainer is a health care professional first and foremost and needs to be supported as such.

Taping Area: I believe the taping

benches should be as close to the main entrance as possible. This forces the swarm of athletes waiting to get taped to stay in the hallway until it is their turn to filter into the room, take their place in the empty seats, get taped, and proceed to practice. When the taping area is placed elsewhere, the entire room will swell with bodies and disrupt treatment and rehabs.

Treatment Area: This is where the

treatment tables and modalities go. It is best placed in the back of the room so those being treated are not in the middle of all the other chaos that often

Rehab Area: The amount of space

allocated here depends on a number of factors, including the space available, the ability to do rehab, and the rehab equipment on hand. At a minimum, there should be space for some light rehab work (resistant bands, light weights, etc.) to take place. Some schools will want a very large workout area for rehabbing athletes.

Hydro Area: This is where most

ice machines and therapy pools are housed. It is always best to have this area closed off with glass so the athletic trainer can watch what is going on in the room while not hearing the noise from the ice machine or dealing with the heat and moisture from the pools and ice machine. Whirlpool use today has gone primarily from hot to cold. One T&C MARCH 2012

SPECIAL ADVERTISING FEATURE

Therapy Pool Design Considerations Over the last decade, the University of Kansas has upgraded its athletic training facilities to include top of the line aquatic training tools. The Jayhawks’ main athletic training room where the Olympic sports teams work out, its football facility, and its men’s and women’s basketball facilities all have HydroWorx pools to help athletes remain at the top of their game. The school already had the HydroWorx 1200 Series, a 6’ by 9’6’’ therapy pool with a moveable floor, which can function as an underwater treadmill. It also had several PolarPlunges, smaller pools in which a chiller keeps the water temperature at 50 degrees to aid in muscle recovery, and a ThermalPlunge, which is a smaller heated pool, as options for athletes. However, in the collegiate facilities arms race, you can’t rest on your laurels. So four years ago, the school added the HydroWorx 2000 to the football facility. Like the 1200 Series, the HydroWorx 2000 boasts a moveable floor and underwater treadmill. But it’s large enough to accommodate multiple athletes at once. The school has also added several Polar and ThermalPlunge pools in recent years. “Aquatics is a major focal point of the rehab work we do here,” says Murphy Grant, MS, ATC, Head Athletic Trainer for Football at Kansas. “Our goal is to get all of our athletes healthy, and these pools are another medium in which we can do that. The versatility and applications of the HydroWorx products have been great. The 2000 Series has been especially useful because I can monitor a lot of guys at once, and easily progress all of them through as they get better.” Additionally, Grant said the customer service from HydroWorx has been top-notch, which is critical for him. “The quality of the product speaks for itself,” he says. “But their service sets them apart. If we had any questions, we can call and they are helpful. In athletics, you’re moving at a fast pace, and you need to be able to talk to someone right away who can help you.” If you’re looking to add therapy pools to your facilities, it’s important not to get ahead of yourself, though. Before you decide what pools will work best for your athletes, take the time to think about facility design. “Number one, you need to make sure you have enough space,” Grant says. “And it’s not just the pools themselves you need to consider. Chillers, which will keep the pools cold, often take up a lot of space. Sometimes, you can get landlocked,” Grant continues. “You may want something, and the athletic department may want it, but you have to be able to give up the space in your athletic training room. Especially if you’re not building a new facility, you need to plan well because everything is getting bigger it seems, and space is at a premium.” But regardless of who’s involved, Grant says everyone should have input on what works best for the facility. “These additions can be pushed by the athletic trainer, but the administration will have a role, as will your facilities staff,” he says. “That’s why it’s so critical to plan ahead.”

www.hydroworx.com

Straight Talk reason why hot tub use has declined is the time it takes to fill, empty, and clean a large tub, which is necessary due to MRSA concerns. On the other hand, the simplicity of filling a tub with water and ice and having athletes stream in post-workout to flush their legs has most cold tubs going all afternoon. Many are now using free standing or builtin, self-contained, no maintenance, salt water filtration polar tubs. The UNITED STATES NAVAL ACADEMY hydro area is also often the source of cooler filling and storage, thus it’s always a good idea to have an industrial sink there. Exam Room: If a team doctor regularly spends time in the athletic training room, there should be an exam room for his or her use. It should allow privacy for the athlete and physician.

As far as flooring is concerned, it is never advisable to use carpet. Since bodily fluids such as blood are a part of athletic training rooms, and carpet fibers absorb fluids, it can become a breeding ground for MRSA and other infectious diseases. The secret to having a functional athletic training room starts with organization and cleanliness. No matter how much space you do or do not have, utilizing all of the components mentioned above neatly within the space makes the room work. The synergistic effort between the consultant and the athletic trainer, administrator or designer guarantees the absolute best result in terms of use of space, design, appearance and product selection for any budget.

Wally Collins is the President at Collins Sports Medicine, which offers free consulting service where all aspects of the project are discussed, drawn and budgeted. He recently worked with the Radio City Rockettes on the design of their new athletic training facility at Radio City Music Hall. “In preparation for the 2011 Radio City Christmas Spectacular season, the Collins Sports Medicine Team played an integral role in the functional design of our new athletic training facility,” said Elaine Winslow-Redmond, Head Athletic Trainer, Radio City Rockettes. “Reflecting the level of athleticism that the Rockettes perform with their renowned precision technique and choreography, the Collins Sports Medicine Team was able to produce an new athletic training facility designed to assist in maintaining the health and wellness of the world-famous dance company.”

PROTEAM™ is the “team to beat” in athletic training tables and treatment furniture. Our Modular Taping

Stations fit any space and any need. As versatile as the Option Play, you can add, change or relocate modules as necessary! PROfEssiOnAl PlAnning And dEsign Whether you’re building a brand new athletic training room or just updating the space you have, PROTEAM by Hausmann’s design specialists have the experience & knowledge that you can count on. We will guide you step by step in the practical design of your facility from an empty space, to CAD drawings, to a professionally finished, efficient & cost effective training room that you will love for years to come. Whether you are a high school, college or professional facility, let us help you design your training room, treatment room, locker room or offices.

PROTEAM™ COMES TO PLAY OVER 3000 INSTALLATIONS INCLUDING PROFESSIONAL, COLLEGE & HIGH SCHOOL TEAMS

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This coupon is worth 25% off all taping station accessories purchased between January 1 & May 17, 2012. Accessories must be included on taping station order. A copy of this coupon must be presented at time of order placement. Excludes contract sales and orders already placed with Hausmann by your dealer. *Excludes all Logos and Logo Plates.

www.hausmann.com www.s-wenterprises.com Circle No. 130

Training Room Products Versatile Table

The Model A9088 “6-Leg SplitLeg” Trainers Table features a 30” x 78” upholstered top with optional 69 Gas Spring Backrest. This product has an extremely versatile and functional split leg design with an open storage shelf that is great for towels, pillows, or extra equipment that needs quick and easy access. The table has a natural oak or wild cherry laminate base with a choice of nine Pro-Form vinyl upholstery colors.

PROTEAM by Hausmann • 888-428-7626 www.proteamtables.com

Circle No. 500

New and Improved

The number-one clinically used and recommended topical analgesic is now even better, as 80 percent of topical analgesic users prefer the new formula. New, improved Biofreeze is more natural with the addition of a botanical blend and the removal of the paraben and propylene glycol. The formula includes new effective skin conditioners so it applies easier and penetrates quickly. New, improved Biofreeze is now available in green and colorless versions.

Performance Health • 800-321-2135 www.performancehealth.com

Circle No. 501

An Easy Solution to Discomfort

PRO Orthopedic Devices, Inc. • 800-523-5611 www.proorthopedic.com Circle No. 502

Create a Custom System

The latest development in Rich-Mar’s Winner EVO system is the Applicator Plug and Play (APP) concept, which allows you to create your own custom ultrasound/stim or ultrasound/ stim/laser hybrid unit. Add specific units, such as the laser module and emitter or hands-free AutoPrism—now or wait until later when your budget permits. All units feature the Rich-Mar Electronics that have been used by clinicians all over the world for 40 years.

T&C MARCH 2012

It’s time to add balance assessment to your management of concussion. The Biodex Concussion Management Program combines balance and cognitive baseline with post-injury testing for objective, data-driven decisions. Broaden your service offerings by adding the balance component to an existing cognitive-based program. Cognitive testing alone is not enough. Adding either the Balance System SD or Portable BioSway, the program provides users with best practices, education, and marketing support. Biodex Medical Systems, Inc. • 800-224-6339 (Int’l 631-924-9000) www.biodex.com/concussion Circle No. 504

Naturally Healed Blisters

2nd Skin® Blister Pads promote a scab-free, naturally healed blister. 2nd Skin® Blister Pads are best for managing and treating existing blisters with mild to moderate wound fluid. The hydrocolloid center forms a gel-like substance once it contacts moisture, creating the ideal environment for healing. The waterproof adhesive film seals out bacteria and stays in place for up to five days. This one-step application product is convenient for runners on the go. Spenco Medical Corporation • 800-877-3626 www.spenco.com Circle No. 505

Water Works

Ice bath therapy can be a very effective modality. Unfortunately, this therapy regimen can elicit complaints of extreme discomfort in “personal areas.” The easy solution to this problem is the PRO #805 Ice Bath Therapy Briefs. The briefs are constructed of 1/8-inch neoprene, with hook and loop fasteners on each side for easy application. This product is available only in black, and in sizes medium, large, x-large, and xx-large.

Rich-Mar • 423-648-7730 www.richmarweb.com

Managing Concussion

Circle No. 503

Turn your static pool into a highly functional rehab and fitness experience with the HydroWorx X80 portable underwater treadmill and jet machine. With an integrated resistance jet for enhanced rehabilitation and conditioning, the X80 provides gait training, conditioning, and endurance-building for your athletes. By attaching a massage hose to the resistance jet, you can also soothe aching muscles with a deep tissue massage. HydroWorx International, Inc. • 800-753-9633 www.hydroworx.com

Circle No. 548

A Perfect Accessory

The AquaJogger ® Hitch is the ideal accessory for keeping athletes stationary during water running and rehab sessions.The Hitch is a five-foot elastic tether with plastic hooks on each end. Attach one end onto any AquaJogger buoyancy belt and the other to a fixed point in your pool or aquatic exercise tank. AquaJogger offers special pricing discounts to athletic trainers, coaches, and medical staff. AquaJogger • 800-922-9544 www.aquajogger.com

Circle No. 507

TR AINING-CONDITIONING.COM

Training Room Products Keep Your Brain Healthy

Brain Armor is formulated for athletes to help support brain and cardiovascular health by delivering 1,050 milligrams of DHA per serving. Brain Armor was developed by Martek Biosciences Corporation, a leading innovator in the development of algal-based DHA omega-3 products that promote health and wellness through every stage of life.

Brain Armor • 888-OK-BRAIN www.brain-armor.com

Circle No. 508

Lightweight Treatment Table

The Model 7650 Portable Sideline/ Treatment Table has a 28” W x 73” L PVC-free urethane upholstery top with push-button height adjustment from 24” to 32”. The lightweight aluminum frame weighs only 30 pounds and the product includes an adjustable face cradle with an ultra-soft face cushion, carrying bag with shoulder sling, and removable two-inch Turf Pad for outdoor use (set of four). Comes in 751 Black as a standard color, with 752 Blue available for special order.

PROTEAM by Hausmann • 888-428-7626 www.proteamtables.com

Circle No. 509

Certified Health Supplement Joint health supplement Cosamin ASU is certified for sport by NSF International, which verifies that the product does not contain banned or prohibited substances. Cosamin ASU is an advanced proprietary formulation that combines avocado/soybean unsaponifiables (ASU) to act synergistically with glucosamine, and has been shown in laboratory research to inhibit components that result in cartilage breakdown. ®

Nutramax Laboratories, Inc. • 800-925-5187 www.cosaminforsport.com

Circle No. 510

Rich-Mar offers up to seven modalities in one unit, including exclusive hands-free ultrasound and a Therapy Hammer with two- and five-centimeter applicators. The company’s products are protected by industry-leading three-year warranties. Rich-Mar offers TENS, MENS, NMS, high-voltage, interferential, laser/light, and ultrasound, with four channels and all these stimulation modes: Quadpolor IFC, pre-mod IFC, Russian, high-voltage, microcurrent, and biphasic.

TR AINING-CONDITIONING.COM

Avazzia Pro-Sport devices are non-invasive, nonpharmaceutical micro-current biofeedback medical devices for deep stimulation and quick relief for all types of athletes. Its devices and accessories are developed using the latest technological research from NASA as well as colleges and universities. The company was founded in 2004 to design, manufacture, and distribute scientifically advanced, innovative FDAaccepted healthcare products and software. Avazzia, Inc. • 214-575-2820 www.avazzia.com

Circle No. 511

Circle No. 512

Deepest Tissue Penetration

Offering smarter technology as the smarter choice, the ULTRA package from Multi Radiance Medical Super Pulsed Laser Therapy delivers the highest photon density with the lowest thermal effect. The company’s synergized cascade of multiple radiances with magnetic fields allows for the deepest tissue penetration while its LaserSweep™ technology changes frequencies to prevent body tissue from adapting, allowing for better absorption. The LaserStim™ helps a practitioner quickly identify areas needing treatment and then automatically delivers an appropriate dose of Super Pulsed Laser Therapy. Multi Radiance Medical • 800-373-0955 www.multiradiance.com

Circle No. 513

Treating Overuse

Cho-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 patentpending 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 • 800-221-1601 www.cho-pat.com

A Versatile Unit

Rich-Mar • 423-648-7730 www.richmarweb.com

A Different Way To Relieve Pain

Circle No. 514

Cools and Soothes

2nd Skin® Circles, Squares and Rectangles are made mostly from water to cool and soothe on contact. The dressings won’t stick to the skin and aid in the prevention of skin pressure, rubbing, chafing, and blisters. The jar format is ideal for use in clinics, training rooms, and first aid stations. Spenco Medical Corporation • 800-877-3626 www.spenco.com Circle No. 515 T&C MARCH 2012

Training Room Products

Antimicrobial Prevention

Enhanced Pain Relief

Protects Athletes, Saves Surfaces

The cordless, travel-ready MR4 ACTIV Super Pulsed Laser allows you to treat patients both in-clinic and on-the-field and provide enhanced pain relief. This product has 25,000 mW of power and six treatment programs that can be used in combination. The device uses wavelengths of 640 nm red light, 875 nm infrared, 905 nm super pulsed laser, and 470 nm broadband blue light. Its synergized cascade of multiple radiances allows for the deepest tissue penetration while its LaserSweep™ technology changes frequencies to prevent body tissue from adapting allowing for better absorption. Multi Radiance Medical 800-373-0955 www.multiradiance.com

Circle No. 516

Relieves Pain

PolyMem 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. 506

Heating and Cooling Therapy in One

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 trainers complete control of treatment duration and temperatures for maximum results. Innovative Medical Equipment, LLC 877-901-ZONE (9663) www.therma-zone.com Circle No. 551

T&C MARCH 2012

Protex™ one-step cleaner/disinfectant is effective against more than 30 pathogens including HIV, H1N1, and MRSA, while remaining safe for sensitive surfaces. Available as a pre-moistened wipe or spray, Protex provides unmatched convenience. Protex is now being used in athletic training rooms at New Jersey’s Prudential Center, home of the New Jersey Devils, men’s and women’s professional basketball, and NCAA Division 1 collegiate sports, as well as 100 other events every year. Parker Laboratories, Inc. • 800-631-8888 www.parkerlabs.com

Circle No. 517

Quick and Convenient

Athletix™ Disinfectant Wipes are a quick and convenient way to disinfect surfaces in your health club, fitness facility, or spa. Most effective when used on hard nonporous surfaces, our phenol-free wipes contain no ammonia, bleach, or alcohol, and are safe for most surfaces found in fitness facilities and gyms including acrylic, chrome, rubber, vinyl, ceramic tile, and fiberglass. Athletix Products by Contec, Inc. • 864-503-8333 www.athletixproducts.com Circle No. 518

Kills Harmful Bacteria

Hibiclens® is a liquid antimicrobial skin soap that bonds to the skin and provides up to six hours of continuous killing action. Hibiclens is proven to kill many harmful bacteria (including MRSA), viruses, and fungi. Washing with Hibiclens before contact with contaminated skin and surfaces will almost eliminate the risk of transfer. Hibistat ® wipes do not require water and offer the same continuous killing action (up to six hours) found in Hibiclens. Molnlycke Health Care • 800-843-8497 www.hibiclens.com

Circle No. 519

Protects Against Pathogens The GymWipes product line offers full-spectrum protection and cost-effective solutions to safely clean and sanitize all fitness equipment surfaces. Bactericidal, virucidal, and fungicidal, the EPAregistered disinfecting/sanitizing formulas protect against 50-plus dangerous pathogens. Containing no alcohol, phenol, or bleach, the line is tested and approved by leading manufacturers. Counts range from 700 to 1,200. Attractive dispensers and stands are available. GymWipes • 888-977-3726 www.2xlcorp.com

Circle No. 520 TR AINING-CONDITIONING.COM

Company Q & A

The Nutramax Difference

by Justin Cross

Justin Cross is the athletic sales representative and golf professional for Nutramax Laboratories, Inc. Justin travels the country, meeting with sports teams and physicians and appearing at special events to spread the word about Cosamin® Joint Health Supplements. Nutramax Laboratories, Inc., researches, develops, manufactures, and markets joint health supplements Cosamin®ASU and Cosamin®DS. Cosamin® is the number-one orthopedic specialist recommended glucosamine/chondroitin brand and is the only Glucosamine and Chondroitin Sulfate product that is currently Certified for Sport ® by NSF International. Nutramax Laboratories, Inc., with locations in Lancaster, S.C., and Edgewood, Md., will be celebrating its 20th year of operation in 2012.

What is it that makes Nutramax Laboratories, Inc., different than the rest of the companies that make supplements? Cosamin® Joint Health Supplement and the combination of glucosamine and chondroitin sulfate were developed in the early 1990s by Dr. Robert Henderson, a pharmacist. Dr. Henderson knew that to produce a quality supplement, you needed a company built on quality. It is his philosophy that built Nutramax Laboratories, Inc., and produced many innovative dietary supplements—many of which have number-one brand recommendations from industry physicians and veterinarians. To further ensure quality and safety, Nutramax Laboratories products are manufactured in the United States following standards practiced by the pharmaceutical industry. Nutramax Laboratories is also GMP Registered and Tested and Certified by NSF International.

Why is it important for athletic trainers and strength and conditioning coaches to know the importance of being Certified for Sport by NSF International? NSF International Dietary Supplement Certification verifies that what is on the label is in the bottle, and that the product does not contain undeclared ingredients or unacceptable levels of contaminants. NSF International Certified for Sport (athletic banned substances certification program) builds on the Dietary Supplement Certification program by including an additional layer of screening that verifies the product does not contain banned or prohibited substances. This certification is directly recognized by

Nutramax Laboratories, Inc. TR AINING-CONDITIONING.COM

MLB, NFL, PGA, LPGA, and the Canadian Centre for Ethics in Sports (CCES). Nutramax Laboratories, Inc. has been able to expand its business to professional athletes across the country. Teams can now take our products that are designated Certified for Sport® and have the confidence that they will not test positive for banned substances. According to Dr. Nicholas DiNubile, M.D., an Orthopedic Surgeon and Sports Medicine Specialist, “It has never been more important—and more challenging—for athletes to be sure about the supplements they choose. They’re safe with Certified for Sport®.”

How have professional athletes and teams responded to your “Certified for Sport®” products? The response to Cosamin®DS and Cosamin®ASU NSF Certified for Sport® products has been very positive. Our sales continue to exceed expectations with teams ordering year-round. Competitors want their joints to feel better now and help protect them in the future, and Cosamin®DS and Cosamin®ASU provide that for the professional athlete or the weekend warrior. We are finding that trainers and athletes understand that maintaining optimal joint health is crucial 365 days a year and not just during the on-season or training.

What other products does Nutramax Laboratories, Inc., research, develop, and manufacture? Nutramax Laboratories Inc. markets OmegaMint Purified Omega-3 Fish Oil Supplement, Senior Moment®, and CoMAX Q10®. For Pet Health, Nutramax Laboratories, Inc., markets Dasuquin® and Cosequin® Joint Health Supplements, in addition to an entire line of supplements for liver health, skin and coat, heart health, digestive health, and more.

800-925-5187

www.nutramaxlabs.com T&C MARCH 2012

CATALOG SHOWCASE Fitness Anywhere Inc.

NZ Manufacturing

OPTP

TRX® helps strengthen the specific movement patterns players are using in their sport. That’s why you can find TRX Training in the gyms of 27 NFL teams, all 30 MLB teams, 50 UFC fighters, Olympiclevel cyclists, swimmers, and runners, and all four branches of the U.S. Military. No matter what the competition demands, TRX can prepare you to win.

Known internationally since 1985, NZ Manufacturing provides high-quality, versatile resistive exercise tools for swim training, physical therapy, rehabilitation, sports training, and general fitness. Its extensive line of TurfCordz™, StrechCordz®, and MediCordz® products are engineered for maximum comfort, function, and security to enhance performance. Explore the easy-to-navigate NZ Manufacturing Web site for more on these high-impact exercise tools. Search by product line or sport, order or download a catalog, check out the advisory blog, or contact the company directly.

A little bigger, a little better. OPTP’s improved and expanded Volume 27 Catalog for healthcare professionals delivers an innovative and quality-driven product line of physical therapy, fitness, and wellness products developed by renowned experts. The new catalog features more than 30 new arrivals, including the DeluxeRoller, Kinesio® Pre-Cut Tape Applications, Coccyx Seat Cushion, TOLA™ Neuromuscular Release System, and Treat Your Own Back DVD by Robin McKenzie.

888-878-5348 www.trxtraining.com

800-866-6621 www.nzmfg.com

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Perform Better

Legend Fitness

Perform Better’s 2012 Functional Training catalog is on its way, and you can request your copy by calling or going online. This year’s edition is conveniently categorized for easy merchandise selection including special sections for balance and stabilization training, bodyweight and cardiovascular fitness, group exercise, flexibility and recovery, speed, agility, and weight training. There are also special sections for selected in-demand products such as bands and tubing, dumbbells, exercise mats, kettlebells, stability balls, ropes, and more. Perform Better serves all who train or rehab clients, patients or athletes.

For more than 30 years, Legend Fitness has been applying small-town values to build world-class equipment. CAD developed for rigidity and reliability, with reasonable pricing and great customer service, Legend Fitness is the choice of many sports programs as well as top training facilities like D1 Sports and Athletic Republic. Legend’s Winter 2012 catalog will introduce you to its comprehensive lineup of Americanmade racks, cages, strength machines, and more.

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800-556-7464 www.performbetter.com

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Parker Laboratories, Inc.

866-753-4363 www.legendfitness.com

800-631-8888 www.parkerlabs.com

Parker Laboratories, Inc., is a leading manufacturer of medical ultrasound and electomedical contact media including gels, lotions, and pads. Parker Laboratories products are recognized globally by healthcare professionals as a standard of excellence and products of choice. It’s all you’ll need to thoroughly clean and eliminate more than 30 pathogens including MRSA, H1N1, and HIV. Protex is also ideal for disinfecting ultrasound transducers, nonporous athletic and wrestling mats, exercise equipment, training tables, stainless steel, vinyl, and plastic upholstery. Protex Cleaner/Disinfectant is powerful, yet gentle to sensitive equipment.

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American Public University

Performance Health 800-321-2135 www.performancehealth.com

800-472-6766 www.samsonequipment.com

You are one degree away from changing your world. You are one degree away from achieving more. Which one will it be? American Public University has 87 online degrees and its tuition is far less than other top online universities so you can further your education without breaking the bank. You are one click away from making it happen. APU was recognized in 2009 and 2010 for best practices in online education by the prestigious Sloan Consortium.

Performance Health is the maker of market-leading Biofreeze and Thera-Band products. These brands work together to promote the four components of an active lifestyle: flexibility, strength, balance, and cardio. Together, they enable a return to activity following injury, and a lifelong commitment to an active lifestyle. The catalog provides product specifications plus information on the searchable database of exercises, instruction guides, research, and case studies available at: www.thera-bandacademy.com.

Since 1976, Samson Equipment has designed, manufactured, and sold heavy-duty, industrial-strength weightlifting equipment to all five branches of the military, top high schools, college and professional teams, health clubs, and recreational facilities all over North America, Europe, Asia, and the Caribbean. Samson’s equipment line includes a wide variety of free-weight racks and benches, as well as selectorized machines and plate-loaded equipment.

877-777-9081 www.studyatapu.com/athletic-mgmt

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800-367-7393 www.optp.com

T&C MARCH 2012

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Samson Equipment

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COMPANY NEWS

CATALOG SHOWCASE PRO Orthopedic Devices, Inc. 800-523-5611 www.proorthopedic.com

Offering more than 20 patented products, PRO Orthopedic is constantly upgrading designs and materials to provide the best support possible. The four-way stretch properties of neoprene, combined with therapeutic heat retention, make neoprene effective in controlling edema. Compression alone cannot produce the same results, and all PRO neoprene products are latexfree. Call or go online for more information. Circle No. 530

New York Barbells 800-446-1833 www.newyorkbarbells.com

The 35th anniversary New York Barbells catalog is now available. Since 1974, New York Barbells has been a leading supplier of sports performance, fitness, and strength equipment. The 24-page catalog displays the company’s products from flooring to the latest biometric unilateral equipment. Call or go online to find out more. Circle No. 549

Power Systems

800-321-6975 www.powersystems.com

Award-winning equipment provider Power Systems has released its redesigned 2012 catalogs. The Sports Performance catalog packs 76 pages with both traditional and innovative sports training products, while the comprehensive Performance Equipment catalog has 108 pages to offer more sports and fitness products. Call or go online to learn more.

Quick and Convenient Cleaning

Athletix™ Disinfectant Wipes are a quick and convenient way for your employees to disinfect surfaces in your training rooms, health clubs, fitness facility, or spa. Pre-moistened and ready to use, the durable, disposable wipes are packaged in a portable dispenser bucket. EPA registered in all 50 U.S. states, including California, Athletix™ Disinfectant Wipes kill antibiotic-resistant bacteria MRSA and CA-MRSA, and are effective against many common bacteria such as Staphylococcus aureus (Staph), Salmonella, Streptococcus pyogenes (Strep), and Esherichia coli (E. coli). Most effective when used on hard, non-porous surfaces, Athletix™ Disinfectant Wipes are ideal for disinfecting athletic and gym equipment, cycling equipment, weights, yoga mats, fitness balls, benches, lockers, and more. These orthophenylphenol-free wipes contain no ammonia, bleach, or alcohol, and are safe for most surfaces found in fitness facilities and gyms including acrylic, chrome, rubber, vinyl, ceramic tile, and fiberglass.

TR AINING-CONDITIONING.COM

SPRI Products, Inc., is a leading manufacturer and distributor of rubberized resistance exercise products for the health and fitness industry. For more than 28 years, SPRI has led the way in popularizing rubberized resistance workouts. SPRI is a forerunner in the development of innovative, affordable fitness tools and supportive educational materials for everyone from the casual exerciser to the professional athlete. Equipment offerings include a wide variety of tools for strength, balance, sports conditioning, mind/ body, aquatics, and much more, as well as instructional DVDs and training manuals. SPRI continues to expand into related markets as new applications are discovered, and is glad to produce products focused for large group, small group, and one-on-one training.

Now, Athletix™ Disinfectant Wipes contain more wipes in a roll for the same price!

Athletix Products by Contec, Inc. Circle No. 550

A Leader in Rubberized Resistance

864-503-8333 www.athletixproducts.com

SPRI Products 800-222-7774 www.spri.com T&C MARCH 2012

Suspended Body Training ExcEEding Your nEEds

SBT is an education-based company offering the latest in suspension exercise systems. The company launched in March of 2011 with the goal of providing the strength/ conditioning coach, athletic trainer, and athlete with the safest, most versatile, and accommodating product in today’s market at a reasonable cost. Featured at the NSCA 34th Annual Convention, and endorsed by JC Santana, the NFPT, and more, SBT is sure to exceed all your suspension-training needs.

SBT • 954-797-1661 www.sbtextreme.com

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TakE iT ouTsidE

The Frontier is the perfect option to get your group personal training clients or boot campers outside and in a single location. This product is available in three size options to fit most any budget or space limitation. Based on the size chosen, the Space Station Frontier can accommodate up to 20 users at one time. Space Station Frontier units may be used indoors as well.

Power Systems, Inc. • 800-321-6975 www.powersystems.com

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ThE idEal challEngE

TRX® Suspension Training ® can be found in the facilities throughout the NFL, MLB, UFC, NHL, and NBA, not to mention all four branches of the U.S. Military. Whether you’re training a high school swim team, a collegiate pitcher, or an NFL quarterback, TRX can help boost your players’ strength, durability, and mobility while optimizing their performance. By leveraging the athlete’s own bodyweight and allowing them to modify exercises to match both their ability and desired intensity, TRX always delivers the ideal challenge. Fitness Anywhere Inc. • 888-878-5348 www.trxtraining.com/teamsports Circle No. 533

therma TM

Z NE CONTINUOUS THERMAL THERAPY

heating + cooling therapy when and where you need it most

introducing the

Iceless

Wonder THEM 38°

125°

2 oz.

H2O

The Ice Age is Over! Broad Temp Range H20 = 2 ounces Motion Advantage Pads Smaller by Design No more ice, no more Heats and cools: 38°–125°F. Uses only a 1/4 of a Targeted therapy for Lighter and smaller for hydroculators. 20 comfort level settings. typical glass of water. maximum healing. easy portability.

call to learn more: 877.901.ZONE (9663) or visit www.therma-zone.com

powerful | affordable | order today!

QualiTY EQuipmEnT and pricE

Looking for quality weight equipment at an affordable price? Perform Better introduces its new PB Extreme Half Rack. This rack comes complete with weight storage for both Olympic and bumper plates, safety spot arms, bar holders, hook plates with a safety lock system, a knurled P-grip pull-up bar, and band attachments. The adjustable pull-up bar allows you to make your rack 7’6” high, 8’ high or 8’6” high. This rack is constructed of 11-gauge, 3” x 3” steel uprights and is made in the USA. Check out Perform Better’s 2012 catalog for more information. Perform Better • 800-556-7464 www.performbetter.com Circle No. 552

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Product Launch

Athletix Disinfectant Wipes

Roll Out Ladder SPRI Products www.spri.com 800-222-7774 Circle No. 535

Athletix by Contec, Inc. www.athletix.com 864-503-8333 Circle No. 534

Unique features:

Benefits for the user:

Unique features:

Benefits for the user:

• Wipes kill antibioticresistant bacteria as well as many other common bacteria. • EPA registered in all 50 U.S. states, including California.

• Convenient and easy to use to disinfect surfaces in health clubs, fitness facilities, or spas. • Phenol-free, contains no ammonia, bleach, or alcohol, and safe for most surfaces.

• Made of heavy-duty, durable, non-skid recycled rubber, this new ladder resists bunching-up and stays in place on all types of surfaces. • Quickly unrolls and lies flat, then rolls up for easy storage and portability.

• Raises the intensity level of training— developing balance, speed, coordination, and overall quickness. • Generous 16” x 12.5” foot ladder area makes it perfect for all ages and ability levels.

2012 Learn-By-Doing Seminar SerieS...For everyone who trains or rehabs clients, patients or athletes.

LEARN-BY-DOING

ONE-DAY SEMINARS

reSULTS FiTneSS FUNCTIONAL MOVEMENT SCREENING & CORRECTIVE EXERCISE

WORKSHOPS

Business Seminar

with Gray Cook and Lee Burton

with Gray Cook, Mike Boyle Alwyn Cosgrove, Martin Rooney and Other Great Presenters

March 24 ..... Boston March 31 ..... Dallas April 21......... Seattle May 12 ......... Indianapolis

Both lecture and hands-on sessions.

June 1-3 .................Providence June 29-July 1 ...... Chicago Aug. 10-12 .............Long Beach

March 23-24........Suffern, ........Suffern, NY April 13-14.............Atlanta May 4-5 4-5..................Austin Aug. 24-25............Chicago Sept. 14-15.............Providence Oct. 26-27 .............Los Angeles

F FROM Counting Reps tO CCounting Revenue

with Alwyn & Rachel Cosgrove

Sept. 7-8 ..........Los Angeles Nov. 9-10 .........Providence

TR AINING-CONDITIONING.COM T&C MARCH 2012 61 FOR MORE INFORMATION OR TO REGISTER CALL 800-556-7464 OR VISIT performbetter.com/seminars

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More Products Protein to Rebuild Muscles

G Series™ Protein Recovery Shake delivers 20 grams of protein that contains essential amino acids to help support muscle rebuilding after training or competition. It also contains 45 grams of carbohydrates to replace depleted fuel stores and to help muscles use protein more efficiently. G Series Protein Recovery Shake should be consumed within 60 minutes after exercise for maximum muscle benefit.

Gatorade • 800-884-2867 www.gatorade.com

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Progressive Powerlifting

These 60-inch-long loading chains for progressive powerlifting come with end hooks, and one or more chains can be added to improve your blasting power. Made of heavy-duty forged steel, there are four different chains available for any level of lifting: light duty (25 pounds per pair), medium duty (40 pounds per pair), heavy duty (55 pounds per pair), and extra heavy duty (88 pounds per pair). The company can supply chains up to 200 feet long and can add attachment weights of up to 100 pounds to each chain. Call for more information or prices. New York Barbells of Elmira, Inc. • 800-446-1833 www.newyorkbarbells.com Circle No. 537

Low in Powder and Protein

Sanctband™’s Low Powder Reduced Protein latex resistance bands and tubing are developed according to the methods used in producing powder-free latex gloves. Sanctband products are low in powder, and latex protein—found to cause most cases of latex allergy— is reduced during processing. Sanctband resistance bands are available in a 3-in-1 combo dispenser, a 30-piece dispenser, and six-yard and 50-yard roll dispensers.

Sanctband • 605-201-2800 www.sanctband.com

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Integrating Science and Solutions

An elite training program for fitness and enhanced athletic performance, the NASM Performance Enhancement Specialist (NASM PES) is designed for athletic trainers, strength/conditioning coaches, chiropractors, physical therapists, coaches, and other sports professionals who want to work with players at all levels, from secondary education and university tier to professional and Olympic level athletes. The Performance Enhancement Specialist Advanced Specialization integrates the science and the solutions for optimal sports training success. National Academy of Sports Medicine • 800-460-6276 www.nasm.org Circle No. 539

T&C MARCH 2012

Powerful Tools

Visual ClubMate offers member management, a prospect database, paperless contracts, fitness assessments, exercise prescriptions, activity logging, check-in, club rewards, video imaging, DecisionMate, credit book, scheduling, touch-screen POS, fingerprint ID, inventory, EFT, and receivables management. A modular approach allows the staff to choose from a variety of powerful and easy-to-use software tools. These modules focus on three vital points of a club’s business success: managing cash, acquiring new members, and retaining existing members. Aspen Information Systems, Inc. • 800-414-0343 www.aspensoftware.com Circle No. 540

New Grip Challenge

The Power Grip™ Bag will add a new grip challenge to any routine. Available from 10 to 50 pounds, this round, granular-filled nylon bag is perfect for all fitness levels. Tested for durability, the Power Grip™ Bag can be incorporated into upper-and lower-body exercises such as front raises, squats, and lunges with a twist. This product measures 10 to 17.5 inches in diameter depending on weight. Power Systems, Inc. • 800-321-6975 www.power-systems.com

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Another Popular Rope

Perform Better has introduced another new color to its extremely popular training ropes. Red training ropes are now available in addition to the white and black ropes. Training ropes are a great way to help clients and athletes generate power, strength, and increase cardio. They are also a great way to add a new component to your regular training routines. The colored ropes will look cleaner, will not shed, and are easy on the hands. These new red training ropes, as well as Perform Better’s white and black training ropes, come in three different lengths and thicknesses and are all available in Perform Better’s 2012 catalog. Perform Better • 800-556-7464 www.performbetter.com

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Patented Technology

The AlterG Anti-Gravity Treadmill® is the only unweighting fitness equipment built on patented gravity differential technologies developed by NASA and tested by Nike’s Oregon Research Project. Leading professional sports teams, athletes, and fitness programs use the AlterG as part of their training and physical therapy regimen. The Anti-Gravity Treadmill enhances performance and allows athletes recovering from surgery or injury to resume workouts more quickly. AlterG, Inc. www.alter-g.com

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More Products EnErgy to FuEl AthlEtEs

G Series™ Energy Chews are a pre-game fuel in a convenient form, with 25 grams of carbohydrates and 20-percent DV of B vitamins. Carbohydrates before activity are important to top off fuel stores in the muscle and liver, providing energy to help optimize performance. B vitamins aid in energy metabolism as part of a daily diet. G Series Energy Chews are designed to be used in the 15 minutes before training or competition. Gatorade • 800-884-2867 www.gatorade.com

powErFul protEin

Complete Casein delivers 25 grams per serving of anti-catabolic, slow-digesting protein from micellar casein and calcium and sodium caseinates. Because casein protein digests slower, it provides amino acids over a longer period of time than whey protein. Complete Casein contains aminogen—a digestive enzyme—to help promote efficient and complete protein utilization and uptake. Complete Casein is lactose- and gluten-free. CytoSport, Inc. • 707-747-3377 www.cytosport.com

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cutting-EDgE EDucAtion These kettle bells with wide handles are specially designed with large openings to prevent bruising of the back of the hand and wrist. The company offers kettle bells in five-pound increments from 10 to 100 pounds, and monster bells in 25-pound increments from 125 to 200 pounds. You can make your purchase in either a three-, four-, seven-, or nine-piece set to save money. Kettle bell hand covers are also available.

The Corrective Exercise Specialist (NASM CES) Advanced Specialization was developed in response to the growing need for professionals to assist clients experiencing musculoskeletal impairments, muscle imbalances, or rehabilitation concerns. The CES provides you with cutting-edge, scientifically-valid education and applicable corrective exercise techniques and programming using the proprietary OPT model. The OPT model allows you to take away the guess work of exercise programming, guiding you through clinically-proven exercise programs.

New York Barbells of Elmira, Inc. • 800-446-1833 www.newyorkbarbells.com Circle No. 545

National Academy of Sports Medicine • 800-460-6276 www.nasm.org Circle No. 547

spEciAlly DEsignED

THE NATIONAL UNIVERSITY SYSTEM CENTER FOR PERFORMANCE PSYCHOLOGY

Discover the Power of the Pool

MAXIMIZE THE POWER OF THE MIND • Degrees completed 100 percent online: - Master of Arts in Performance Psychology - Bachelor of Arts in Sport Psychology - Youth Athletics Coaching Certiﬁcate • Prominent experts lead the ﬁeld • Onsite clinics provide practical strategies

For more information visit

www.centerforperformancepsychology.org or email

info@centerforperformancepsychology.org

Train your athletes while they recover from overuse injuries. Pool workouts are all gain and no pain.

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INTRODUCING OUR

NEW LOOK

OUR REDESIGNED WEB SITE FEATURES... • Headlines of the day • CEU opportunities • Special digital supplements • A searchable database of articles • A blog dedicated to sports medicine and strength training VISIT US AT:

TRAINING-CONDITIONING.COM

FOR STRONG BRAINS

Athletes train hard. Nutrition can help. Brain Armor , powered by life’sDHA , helps athletes optimize their cognitive and cardiovascular performance through nutrition. Just like calcium is needed for strong bones, DHA is needed for strong brains. TM

Make your team a Brain Armor team. Visit www.Brain-Armor.com to protect your brain today! TM

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