Training & Conditioning 22.5 by Momentummedia

Special Section for Coaches: Preventing Heat Illness

July/August 2012 Vol. XXII, No. 5, $7.00

The Paleo Diet Working with Your Spouse

FIRST AND 10

In the weightroom with a new team

Circle No. 100

July/August 2012, Vol. XXII, No. 5

contents

24 4

Bulletin Board Mixing aerobic and strength training workouts … Ankle braces not a cause of knee injuries … Beta-glucan for athlete immunity.

Comeback Athlete 6 D.J. Gnader Northwest Missouri State University Product News

56 Dumbbells 59

Ankle & Foot Care

Heat Stress Prevention

Aquatic Therapy

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Advertisers Directory

CEU Quiz 77 For NATA and NSCA Members 80 Next Stop: Web Site

Optimum Performance

14 In four short years, Colorado State University-Pueblo went First and 10

from nonexistent to being in contention for an NCAA Division II national championship. One piece to the puzzle was implementing the right strength and conditioning program. By Allen Hedrick Nutrition

Paleo 24 Going A lot of athletes are talking about the Paleolithic diet. What’s the best advice for those who want to take their diet back in time? By Michelle Rockwell, Alexandra Black, & Lindsey Mazanec Leadership

35 Working with your spouse can be tricky for many reasons. In It Together

Athletic trainers Steve and Cara Ashby are figuring out how to make it a positive—on the job and at home. By R.J. Anderson Sport Specific

42 Tennis athletes often play year-round, which leaves little time for Power Shot

developing power in the weightroom. A set of simple exercises that can be completed almost anywhere is this strength coach’s answer. By Satoshi Ochi Special Section for Coaches: Preventing Heat Illness

On the cover: Colorado State University-Pueblo’s football team has gone from 0 to top 10 in record time. Its strength coach explains how in our cover story, starting on page 14. PHOTO BY BILL SABO TR AINING-CONDITIONING.COM

Practices 49 Safe As the fall preseason approaches, there is no better time to

talk to your school’s coaches about exertional heat illness. This special section includes everything they need to know. By Jessica Dysart Miles, Dr. Earl Cooper, & Dr. Michael Ferrara T&C july/august 2012

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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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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

July/August 2012 Vol. XXII, No. 5 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 Marketing Director Sheryl Shaffer Advertising Sales Associate Diedra Harkenrider (607) 257-6970, ext. 24 Advertising Materials Coordinator/Sales Mike Townsend (607) 257-6970, ext. 13 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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There’s a school of thought that athletes should not mix aerobic exercise and strength training work on the same day. The idea is that due to exercise antagonism, also known as muscle interference, aerobic exercise reduces the ability of muscles to strengthen, while weight work hurts the endurance training response. However, two recent studies found no such connection between the two forms of exercise. A Swedish study looked at college-age men who exercised regularly. Researchers had the subjects pedal a stationary bike with one leg for 45 minutes for aerobic exercise. Six hours later, they performed strenuous double-leg extension exercises for strength work. This way, one leg was working aerobically and strengthening, while the other leg was subjected only to strength training. According to The New York Times, researchers saw no performance differences between the legs. And muscle biopsies taken before and after each session showed no physiological evidence of any negative effects from doing aerobic exercise before the strength work. “Aerobic exercise can precede resistance exercise on the same day without compromising” muscle building, the researchers reported. The study, titled “Aerobic Exercise Alters Skeletal Muscle Molecular Responses to Resistance Exercise,” appeared online in advance of its publication in Medicine & Science in Sports & Exercise in March. A second study, which was published in the April issue of the Journal of Applied Physiology, used sedentary middleage Canadian men as subjects and found similar results. Subjects completed 40 minutes of stationary cycling one day, eight sets of strenuous leg extensions another day, and four sets of leg extensions followed by 20 minutes of cycling on the third day. “Our hypothesis had been that we would see a greater response to each exercise individually,” Stuart Phillips, PhD, a professor of kinesiology at McMaster University who oversaw the Canadian study, told the Times. “We saw no indications of interference.” The study, titled “Concurrent Resistance and Aerobic Exercise Stimulates Both Myofibrillar and Mitochondrial Protein Synthesis in Sedentary Middle-Aged Men,” also found little difference in muscle response between the single-exercise sessions and multi-exercise sessions, even though the loads of aerobic and strength work were cut in half. “In our study, the men were doing only 50 percent as much,” Phillips told the Times. “But their muscles couldn’t tell the difference.”

Although there has been some concern that wearing protective ankle braces could leave athletes more susceptible to knee injuries because restrictions to the ankle could cause problems elsewhere in the kinetic chain, a recent study suggests otherwise. Giselle Aerni, MD, a primary care sports medicine fellow at the University of Connecticut, presented a research project titled “The Effect of Lace-Up Ankle Bracing on Knee Biomechanics During a Jump Landing” at the 21st American Medical Society for Sports Medicine (AMSSM) Annual Meeting in Atlanta in April. “Ankle braces are common in the sport community and there has been concern that stabilizing the ankle joint might alter biomechanics further up the kinetic chain,” Aerni said in an AMSSM press release. “Our research showed that knee biomechanics known to be risk factors for ACL injury did not appear to be negatively impacted by wearing a lace-up ankle brace.”

The abstract of the Swedish study can be found by searching its title at: journals.lww.com/acsm-msee. The abstract of the Canadian study can be found by searching the study title at: jap.physiology.org. 4

T&C july/august 2012

Boosting the Immune System Athletes have long contended with the fact that strenuous exercise can compromise the immune system, leaving them more susceptible to illness or infection. But a new study indicates that using a form of beta-glucan (which is found in baker’s yeast) as a supplement may reduce immunosupression. The study was led by Brian McFarlin, PhD, Associate Professor at the University of Houston, and published in the British Journal of Nutrition. It studied the effects of 10 days of supplementation with Wellmune WGP, a natural carbohydrate that contains beta-glucan. The subjects were active men and women who completed 50-minute bouts of cycling daily in hot and humid conditions over two 10-day periods that were separated by a seven-day washout period allowing the supplement or placebo to be cleared from their bodies. Subjects were blindly assigned to two groups. One used a supplement with beta-glucan during the first period and rice flour as a placebo during the second. The other used the placebo during the first 10-day period and the beta-glucan supplement during the second. Researchers compared blood collected before, and two hours after, the cycling bouts. They found that when the subjects used the beta-glucan supplement, there were significantly greater levels of total and pro-inflammatory white blood cells, known as monocytes, that play a role in immune function. The abstract for “Baker’s Yeast Beta-Glucan Supplementation Increases Monocytes and Cytokines PostExercise: Implications for Infection Risk?” can be found by going to the British Journal of Nutrition Web site at: http://bit.ly/LfR0mm. TR AINING-CONDITIONING.COM

Circle No. 103

ComebackAthlete

D.J. Gnader

Northwest Missouri State University By R.J. Anderson

It was the first series of the first game of the 2010 football season and Northwest Missouri State University middle linebacker D.J. Gnader was already getting comfortable. Gnader was playing his first college game after redshirting as a freshman and was making plays all over the field—and it felt great. Then, on the Bearcats’ second defensive series, everything changed. With the offense lined up in a shotgun spread formation, the opposing quarterback took the snap and began running an option play. Gnader honed in on him and readied to make the tackle. But before that could happen, the quarterback pitched the ball to a running back. Gnader quickly planted his left foot, changed direction, and took two hard steps toward the new ball carrier. That’s when he felt a pop in his left hip and stumbled to the ground. “It felt like I was running and my upper body gave way while my legs kept going,” recalls Gnader. “I laid there for a second and thought to myself, ‘That didn’t feel right.’” Still, Gnader picked himself up off the turf and lined up for the next play. “I think my adrenaline was running so high at that point that my hip didn’t really hurt,” he says. “Plus, I was having too much fun and wanted to stay in the game.” On the next play, the quarterback dropped back to pass. Gnader picked up the coverage on a running back who was executing a go route. As the back came up the middle and started down the field, Gnader rotated his hips and planted his left leg in preparation to follow him. “That’s when I really felt it,” says Gnader, who again found himself on the turf. “It was like my hip had jumped up and hit me in the rib, then popped back into the socket. I stood up and could barely put my foot on the ground it was so painful.” Gnader hobbled off the field and was met on the sideline by Jeff Smith, MS, LAT, ATC, Athletic Trainer for Football at Northwest Missouri State. Smith performed internal and external rotations on Gnader’s left hip, which caused him tremendous pain. At halftime, the team physician examined Gnader and told him he may have suffered a hip flexor or groin injury and that he was done for the game. Four days later, Gnader had both an MRI and magnetic resonance arthogram (MRA), which revealed a torn hip labrum. He met with the team physician, who told Gnader that his career could be over. “Our team orthopedist and athletic training staff were worried that a hip subluxation had taken place,” says Smith. “Because the MRI showed a labrum tear and some bony involvement, our doctors knew 6

T&C JULY/AUGUST 2012

Ten months after suffering a serious hip injury, Gnader (#36) was back on the field. By the time the playoffs rolled around, he led the team in tackles. it was a more complex injury than they were used to seeing and recommended that he get a second opinion.” Gnader traveled a couple of hours north to his hometown of Omaha, Neb., to meet with an orthopedic surgeon. The surgeon confirmed the labral tear and told Gnader he could perform the surgery and have him in and out of the hospital in a day. As he left the surgeon’s office, Gnader received a call from The Steadman Clinic in Vail, Colo. Before Gnader left for Omaha, Smith had contacted a former NWMSU graduate student who worked at Steadman and asked if Marc Philippon, MD, a world-renowned hip specialist and partner at the clinic, could look at Gnader’s MRI and MRA results. Philippon, who has performed hip surgeries on a number of professional athletes, including Alex Rodriguez R.J. Anderson is an Assistant Editor at Training & Conditioning. He can be reached at: rja@MomentumMedia.com. TR AINING-CONDITIONING.COM

Circle No. 104

ComebackAthlete and Mario Lemieux, examined the images and found that in addition to the labral tear, Gnader had cartilage damage and a femoral acetabular impingement. “Once I heard the diagnosis from The Steadman Clinic, I knew right then and there I would have to go out to Colorado to have the surgery,” says Gnader. “Dr. Philippon’s resume spoke for itself. Plus, he saw stuff the other doctors missed.” Philippon is in high demand, though, and Gnader had to wait six weeks for surgery. He spent that time on crutches applying ice and e-stim for pain management and doing continuous range of motion exercises. “The first week the pain was excruciating, but the more I iced and stimmed, the better it felt,” he says. “Still, that six weeks was a rough patch for me. It was my first serious injury and I was pretty depressed about it.” On Oct. 11, Gnader underwent what turned out to be a very complex surgery. His labrum was reattached with four anchors, and the impingement was repaired via osteoplasty and rim trimming. To address the chondral dam-

Gnader says spending time in the pool was his favorite part of this rehab phase. “Even though I was doing very simple non-weight bearing workouts, I liked those days best because I could move and feel like myself.” age, Gnader underwent microfracture, chondroplasty, and thermal treatments on his femur. The acetabullum was also treated with microfracture and chondroplasty procedures. Plication, or folding, was used to close the capsule. He also received a platelet-rich plasma injection during the procedure. After waking from anesthesia, Gnader was visited by Philippon. “He said it was one of the worst he had ever seen of that type of injury and that I had completely destroyed the labrum and the cartilage around it,” Gnader says. “But he told me he had fixed me up and there was a good chance I could be back on the field in 10 months for the start of the 2011 season.” Philippon also explained that the impingement had predisposed Gnader to the injury. “Basically, I had an extra piece of bone in my left hip,” says Gnader. “He said the injury could have occurred that day or 10 years from now, but it would have happened eventually.” The next day, Gnader transferred to Howard Head Sports Medicine, a nearby rehab facility where he would begin a week-long rehab stint. When he checked in, Gnader was warned that the first session would not be pleasant. “At 5:30 the next morning they were taking me by wheelchair to physical therapy,” Gnader says. “They put me on the table to do some manual exercises on my hip and it was by far the most intense pain I had ever felt—much worse than the injury itself. I actually questioned whether playing football again was worth going through that type of pain. 8

T&C JULY/AUGUST 2012

“It was tough to stay positive that week,” he continues. “My mom had to help me do simple things like shower and sit on the toilet the whole time I was in Colorado.” When they left Vail for the long drive home, the Gnader family did so in a vehicle packed with rehab equipment. The payload included a Game Ready ice and compression system to combat swelling and inflammation, a sequential compression device (SCD) pneumatic pump Gnader would use for four weeks to prevent blood clots in his leg, a continuous passive motion device to aid the healing process, rotational boots that would lock his legs in place and prevent external rotation while he slept, crutches so he could remain non-weight bearing for the next 12 weeks, and a hip brace that he wore while ambulating for the next three weeks. Gnader was also given a binder packed full of physical therapy information that was to be shared with Smith and the rest of his rehab team. After spending a couple of days at home—and demonstrating to his mother that he could operate all of his rehab equipment independently—Gnader returned to campus. “When I got back to school, the athletic trainers, strength coaches, and football coaches were all really excited to see me back,” he says. “They made me feel wanted, which motivated me. I felt like they hadn’t written me off and that I still had a purpose.” Meanwhile, Smith readied for a very unique rehab. “I had conducted a few labral rehabs before, but they weren’t as complex as D.J.’s,” Smith says. “With the labrum tear plus microfracture surgery, we were in uncharted waters. The Steadman people understood this and told us that even for them it was a very unique injury—one of the more severe and complex that Dr. Philippon had worked on.” So Smith immersed himself in the rehab manual provided by The Steadman Clinic. “The binder was amazing,” says Smith. “It contained a ton of information, including a timeline and progressions for D.J. based on how he was feeling and performing. “It also helped that we had open lines of communication with the Steadman people throughout the process,” Smith adds. “During the 10-month rehab, we were on the phone with them four or five times and sent a bunch of e-mails back and forth. They were always following up to see how D.J. was doing.” For the first 10 weeks, the chondral repair dictated that Gnader’s rehab consist mainly of manual therapy range of motion, hip rotation, pendulum, and circumduction exercises. “Near the end of that period we introduced more passiveassisted exercises,” says Smith, who worked with Gnader daily in one- or two-hour sessions. “At that point, we were doing some gait training work by walking heel to toe. He was also doing hydrotherapy in the pool and cold whirlpools with our Head Athletic Trainer Kelly Quinlin [ATC] and using the Game Ready system for pain management.” Gnader says spending time in the pool was his favorite part of this phase. “I was in the pool two days a week,” he says. “And even though I was doing very simple nonweight bearing workouts like running in the deep end TR AINING-CONDITIONING.COM

Circle No. 105

ComebackAthlete while wearing floaties, I liked those days the best because I could move my arms and legs and feel like myself again. “I also spent a lot of time pedaling a stationary bike with zero resistance,” he continues. “My friends started calling me Lance Armstrong because I was always on the bike when they came into the athletic training room.” The next phase of Gnader’s rehab continued with more passive-assisted table exercises and saw the introduction of leg lifts and extensions to work his quad and hip area. Isometric core work and flexibility training were also big components of this stage. As he progressed and grew stronger, seated exercises transitioned into standing work and double-leg exercises such as very light squats and other closed kinetic chain exercises. Toward the end of the phase, step-ups and single-leg squats were added.

“We started to incorporate more functional exercises ... We tried to keep a balance and took a cross-training approach by doing multiple exercises and not overworking one particular motion.” Around this time, Smith began sharing the rehab load with Joe Quinlin, MS, SCCC, CSCS, the school’s Head Strength and Conditioning Coach (and Kelly Quinlin’s husband). “We identified early that we were going to defer to the experts in Vail, so Joe and I met all the time to talk about what we were going to do with D.J.,” says Smith, who was a roommate and fraternity brother of Joe Quinlin’s when the two were students at NWMSU. “Joe is a big fan of doing dynamic work in the weightroom, which fit with the rest of D.J.’s program. While Joe worked with D.J. on strengthening his upper body and opposite leg, the athletic training staff worked on D.J.’s injured leg and hip.” With the spring semester winding down, Gnader entered the final phase of his rehab. “We started to incorporate more functional exercises—more running, jogging, biking, and pool work,” says Smith. “We tried to keep a balance of all that stuff and took a cross-training approach by doing multiple exercises and not overworking one particular motion.” But late in that third phase, Gnader did overdo it. As he grew stronger and more confident in what his hip could do, he began going heavier and deeper with his squat workouts. His hip responded by becoming tight and sore. Smith immediately pulled Gnader out of his weightroom routines and contacted Philippon’s office. “They reviewed his charts and notes and decided that based on his injury and anatomical makeup—the impingement history—deep heavy squats weren’t in his future,” Smith says. “So we remodeled his lifting program and replaced the squats with more single-leg work. He’s done really well since that change and it’s something he’ll probably have to adhere to for the rest of his career.” The timing of the setback coincided with the end of the 10

T&C JULY/AUGUST 2012

D.J. Gnader Northwest Missouri State University Injury: Torn hip labrum, chondral damage requiring hip microfracture surgery, and a femoral acetabular impingement. Result: After a 10-month rehab, Gnader regained his starting middle linebacker position and helped lead his team to the NCAA Division II quarterfinals. spring semester. Recognizing that Gnader needed more individualized care than he could provide at that time, Smith recommended he return to his hometown and work with Travis Manners, PT, an Omaha-based physical therapist. Manners, who was a fraternity brother of Smith and Joe Quinlin at NWMSU, helped Gnader rebound from his speed bump. “Travis spent a month with D.J. in a one-on-one setting and really fine-tuned him,” says Smith. “He taught D.J. a lot of single-leg isolation work that stressed range of motion and hip mobility while reinforcing proper biomechanics.” “Working with Travis was the best thing for me at that time because if I had stayed on campus for the summer I probably would have done a lot on my own and I might have pushed myself too hard,” Gnader says. “Travis allowed me to accelerate my rehab in a safe and controlled setting.” Manners began his sessions with Gnader by having him start from scratch. “We spent the first few days doing very basic things like stretching and mobility work,” Gnader says. “Then he gave me a functional movement screen test, which revealed an asymmetry in my left side around the hip area. Based on that test, we started a program that incorporated a combination of stretching and isolation TR AINING-CONDITIONING.COM

Circle No. 106

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ComebackAthlete strength exercises.” Smith and Gnader both agree that the communication between Smith and Manners was instrumental to Gnader’s successful summer. “If I was five minutes late to PT, Jeff would

“Throughout the season, D.J. got better and better. He was one of our top players ... He’s regained most, if not all, of his athletic ability. When you watch him play, you can’t tell that he was ever injured.” call me from Missouri saying, ‘Where you at?’” recalls Gnader. “He and Travis were all about taking care of my injury.” Manners ended his work with Gnader by administering the returnto-play test required by The Steadman Clinic. Gnader passed, and on Aug. 6, he was cleared to participate in the Bearcats’ preseason camp, which began three days later. “As soon as Travis told me I passed, I called Jeff and all of the coaches to tell them the news,” says Gnader. “The last full game I had played was in high school more than two years earlier, so I was super excited.” That excitement carried over into camp and the season. Gnader started each of the team’s 14 games and never missed a practice. He tallied 100 tackles and helped lead the Bearcats to an 11-3 record and a spot in the NCAA Division II quarterfinals, where they lost to the eventual national champion, Pittsburg State University. “Throughout the season, D.J. got better and better,” Smith says. “By the time we got to the playoffs, he was really excelling and leading the team in tackles. He was one of our top players. “He would get sore or tight from time to time, but D.J. is a good communicator and would tell us how he was feeling and we would limit his reps in practice if necessary,” Smith continues. “He’s regained most, if TR AINING-CONDITIONING.COM

not all, of his athletic ability. When you watch him play, you can’t tell that he was ever injured.” While Smith credits Gnader’s work ethic and personality for the successful rehab, Gnader knows he couldn’t have done it alone. “Jeff did everything he possibly could to help

me,” says Gnader, who has three years of eligibility remaining. “We spent a lot of time together and I put a lot of trust in him. He, Joe, and Travis went above and beyond what they had to and really showed how much they cared for me as a person and an athlete.” n

Did one of your athletes have an interesting, unique, or inspiring comeback from injury or illness? Nominate them for our Comeback Athlete feature by sending an e-mail to: Comeback@MomentumMedia.com.

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Circle No. 108 T&C JULY/AUGUST 2012

The ThunderWolves went from a 4-7 record in 2008 to 11-1 last season. bill sabo

Optimum performance

FIRST AND In four short years, Colorado State UniversityPueblo went from nonexistent to being in contention for an NCAA Division II title. One piece to the puzzle was implementing the right strength and conditioning program. By Allen Hedrick

TR AINING-CONDITIONING.COM

i n ish i ng 11-1, spend i ng two weeks ranked first in NCAA Division II, winning a conference championship, and reaching the second round of the national playoffs is certainly a great fall for any football team. But what if I told you the program was playing just its fourth season? This is exactly what the ThunderWolves of Colorado State University-Pueblo accomplished in 2011. An NCAA Division II school with a modest budget, CSU-Pueblo revived its football team in 2008 after it had been eliminated 20 years prior, and then wasted no time becoming a team to beat. While a number of factors contributed to the squad’s success, its strength and conditioning program played a big role. Although I was not hired at CSU-Pueblo until early in the 2009 season, I have been involved with the football program from the beginning of its rebirth. Working as a volunteer with the team in 2007, I designed the players’ workouts and led

early morning sessions before going to my full-time job. In this article, I will explain how, with limited resources, we created and implemented a strength and conditioning program that took a new team to remarkable results in a brief period of time. While the weightroom workouts were key, cultivating relationships, building trust, and selling the training program were all parts of the equation, too. PHILOSOPHY Football is a power sport and the average play only lasts about six seconds, so I want to develop players who can achieve a high level of power instantaneously. To accomplish this, I place a big emphasis on performing the OlymAllen Hedrick, MA, CSCS*D, is the Head Strength and Conditioning Coach at Colorado State University-Pueblo. He formerly held the same position at the NSCA’s national headquarters and the U.S. Air Force Academy. He can be reached at: allen.hedrick@yahoo.com. T&C july/august 2012

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Optimum performance pic lifts—each of our three strength/ power training workouts per week begin with two Olympic lifts. At the same time, because football is an athletic competition and not a weightlifting competition, I am willing to sacrifice the athletes’ ability to demonstrate strength in the weightroom in order to build better players. The team’s most important tests do not occur in the weightroom, but rather each Saturday on the field. That is where we want to be successful. For example, players at all positions participate in dumbbell training where the entire workout consists of dumbbell exercises—skill players twice a week and other players once a week. Dumbbells provide the opportunity to perform movement patterns and develop neuromuscular abilities that cannot be accomplished if the focus is strictly on barbell training. We also make use of implements such as water-filled kegs to help mimic what the athletes will experience in competition. During a football game, players encounter active resistance from their opponents, rather than the static resis-

tance that a typical barbell or dumbbell provides, and the water-filled kegs replicate this active resistance. Regardless of the exercises being performed, I continually emphasize technique. I have observed far too many weightrooms where the primary focus is on the training load rather than technique.

approach until all 12 players demonstrate perfect technique, and it isn’t long until each athlete is following through. We use this same procedure for every exercise we do, including our speed, plyometric, and conditioning activities. I use a form of undulating periodization in which we have a primary physiological goal and a secondary

Part of my approach to establishing relationships with athletes is stressing that they can question me about any aspect of the training program. I don’t want to be a coach who only tells his athletes what to do. I want them to know why we do it. The most effective way I have found to ensure correct technique is through peer motivation. For example, we have 12 platforms in our facility, meaning we can have up to 12 athletes performing a lift at the same time. If I see only 11 athletes squatting with good technique to proper depth, I stop the entire group, coach the mistake, and restart the group again. We continue with this

physiological goal. Performing resistance training three times per week, the primary physiological goal is stressed twice per week and the secondary physiological goal is stressed once per week. For example, during the hypertrophy cycle, the primary goal of training is hypertrophy and the secondary goal is increased strength. Combining high repetition training

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Optimum performance

YEAR AT A GLANCE What does our team’s strength and conditioning program looks like? Here is a quick glance. Following the final game of the season, we give our athletes a few weeks off to recover psychologically and physiologically from the stress of playing college football. Following this break, we provide them with a two-day per week introductory training program to take home over the winter break. I stress to the athletes how important this cycle is in preparing them for the physically challenging hypertrophy cycle that we initiate with the start of the spring semester. During the hypertrophy cycle we combine high repetitions with short rest times, which is effective at increasing muscle size. This is important because of the relationship between a muscle’s cross-sectional area and its force development capabilities. The secondary goal during the hypertrophy cycle is increases in strength. Following the hypertrophy cycle, we perform our first of

with brief rest times is great for developing hypertrophy, but is not effective at developing strength because of the lower training loads required. Using an undulating approach allows us to develop hypertrophy while doing a better job of training for strength as a secondary goal. Also, while football is very much a power sport, there is an endurance component. For example, we may have a 15-play drive where we need to punch the ball into the end zone to win the game. When this occurs, we need our athletes to have the necessary muscular endurance to finish the drive successfully. Therefore, during our power cycles, we train twice per week for power and once per week for muscular endurance. Finally, this approach provides the athletes with variety. Rather than following the same training protocol throughout the week, they have two different training schemes each week. This reduces the monotony of training, which is important in achieving optimal results. The last piece of my coaching philosophy is that the science of strength and conditioning is ever-evolving, and it is my responsibility to keep up with it so I can consistently review my program and update it. For example, research has shown that complex training—pairing 8 1

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two strength cycles sandwiched around spring practices. The purpose of these cycles is to maximize strength levels because of the relationship between strength and power. The secondary goal during these two cycles is muscular endurance and maintenance of hypertrophy where we revert back to a higher repetition and short rest time format. During our three lifting days that we perform each week, we use a training protocol that combines training for strength twice per week and training for muscular endurance and hypertrophy once per week. Then we perform two consecutive power cycles where our primary goal is developing power (training emphasis twice per week) and our secondary goal is muscular endurance and maintaining hypertrophy (training emphasis once per week). At this point we are working towards bringing our athletes to a physiological peak just prior to the start of practice. Finally, with the start of practice, we initiate our in-season phase in which we train for strength and power twice a week, using a protocol similar to the spring cycle.

a strength training movement with a plyometric activity—is an effective way to train for power, so I have our athletes perform complex training during much of the year. Additionally, a recent peer-reviewed article demonstrated that the best complex training results appear when the plyometric movement is complexed with an Olympic lift. So I adjusted our complex training accordingly. BUYING IN I believe a major key to our training program has been the standard that Head Coach John Wristen and his staff set from the very beginning and continue to communicate to the players. I have been a collegiate strength and conditioning coach long enough to know that my level of effectiveness is impacted to a large degree by how much emphasis the head coach places on strength and conditioning. The first time I met with Coach Wristen he told me his goal for the program was to win conference championships, participate in playoff games, and win national championships. Further, he told me he wanted to operate the team as if it were a Division I program. I took that to mean that the athletes would have assigned workout times, be

expected to show up and train at those times, and if they failed to do so there would be consequences. Fortunately, the coaching staff has bought in to my philosophy. The most important aspect of getting the coaching staff, especially the head coach, to have confidence in your ideas is to explain your thought process and the science behind it in a logical and understandable way. Explain how your program will enhance an athlete’s performance. Some sport coaches have preconceived ideas regarding strength and conditioning, and are not initially open to change. But if you are patient and introduce your ideas over time—assuming they produce positive results—you can gradually design the program as you see fit. With Coach Wristen, I was given leeway from the get-go. He allows me to do my job without interference, is very supportive, and believes in what we are trying to accomplish. The coaching staff’s commitment to success, and to viewing and treating the strength and conditioning program as an important part of achieving this success, has played a big role in what we have accomplished up to this point. Though securing buy-in from the TR AINING-CONDITIONING.COM

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Optimum performance coaches is paramount, getting the same from the players is extremely important as well. When I met with the team just prior to our first preseason in 2007, I told the players it was going to be a very important year of training for the program. We needed to establish a tradition of working with a high level of intensity and focus. I knew that it would be easier to build on this tradition rather than have to break bad habits. Having previously worked as a strength and conditioning coach at a successful D-I program gave me credibility with the athletes at CSU-Pueblo. They knew that the program they were following had helped produce winning teams at the D-I level and as a result, I believe they had confidence that if they worked hard they could be successful, too. This confidence in their training program—and themselves—has continued to grow each season with our success on the field. Part of my approach to establishing relationships with athletes is stressing that they can question me about any aspect of the training program. I don’t want to be a coach who only tells his athletes what to do. I want them to know why we do it. My feeling is that if the players understand why they are asked to perform a certain task, and not just told to perform the task without explanation, they will buy in to the program more completely and better understand why our training program is designed the way that it is. They will then have greater confidence in me as a coach. A great indication of the players’ commitment is their voluntary participation in our training program over the summer. The number of athletes who have decided to stay in Pueblo and train on campus over the summer has continued to grow each year. A lot of credit goes to the athletes themselves, who have bought in to the program and train with tremendous discipline and intensity. STRETCHING RESOURCES Like many colleges, CSU-Pueblo has faced financial challenges over the past several years. Despite this, our athletic department has been willing to support the team and the strength and conditioning department as much as possible while we continue to work toward improving the level of service we provide our athletes. In the past few years, we have been able to make a number of improvements TR AINING-CONDITIONING.COM

in our facility, including upgrading the bars and bumpers our athletes use during training. In the near future we plan on purchasing a video analysis system to enable us to better coach our athletes. Regardless, financial resources are tight and we’ve made our fair share of adjustments. The first year I started working with the team was the toughest because the new weightroom had not yet been built. I had to design workouts that could be completed in a facility that was too small and under-equipped.

The weightroom only had two squat racks and two bench press stations and no platforms. There was a large number of dumbbells, however, thanks to a significant donation by a local fitness equipment company. As a result, that first off-season we trained strictly with dumbbells, including all of the Olympic style exercises. Fortunately for me, I had emphasized dumbbell training in my prior strength and conditioning position, so I was familiar with teaching all of these exercises. We split the team into two groups,

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Optimum performance training in consecutive sessions, and did not allow the lack of equipment and space to be an excuse for not getting better. Remarkably, the team went on to win four games that first season. Another challenge was staffing. It is very difficult for one coach to handle an entire football team’s training program. I made this clear to the athletic department, but unfortunately, the funds to hire an assistant strength and conditioning coach were not available. However, the department did agree to let a volunteer assistant work in our strength and conditioning program. In return, this individual is allowed to use our strength and conditioning facility to train his private clients so he is still able to generate income for himself. We also increased supervision by having position coaches present when the players are training. The position coaches timed our workouts until I turned that duty over to assigned position player leaders. Since then, the position coaches have been responsible for evaluating the players’ training intensity, with the standard being that if an athlete is not working at the intensity

necessary to win a national championship, it will be addressed. To coach effectively with a limited staff, I separated the players into three groups so that the athlete-tocoach ratio was improved. We have three groups of athletes come in each hour, beginning at 5:45 a.m. We combine our big athletes with our skills athletes and have one group train with barbells while the other group trains with dumbbells. We mix offensive and defensive players together as well, as a way to foster team unity. As a strength coach, I know that nutrition is a key component of successful football programs. Because we don’t have the resources to hire a dietitian, I looked elsewhere for help. We have been fortunate to create a relationship with a local university that offers an advanced sports nutrition program. Their students are eager for practical experience, so we’ve asked that they regularly come to our campus and make nutritional presentations based on scientific information to our players. It’s a winwin arrangement because our athletes get high quality information and the

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students get the opportunity to present to and interact with athletes in a realworld setting. One of the things we’ve learned about nutrition is that chocolate milk is a great recovery drink because of its combination of protein and carbohydrates. Coach Wristen worked with a local distributor who has been generous enough to supply us with chocolate milk that our athletes drink after each weightroom session. FOUR YEARS LATER The first year the ThunderWolves were back on the field, they finished with a 4-7 record. The following season the squad improved to 7-4, then 9-2 in season three, and 11-1 last year. I believe this improvement over our first four seasons shows that our approach has been successful. Coach Wristen and his assistants have of course had a major impact. The rest of the credit goes to the players’ dedication and hard work. Our teamwork and drive to be successful while settling in proved fruitful in a very short amount of time. And we look forward to continuing it every day. n

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NUTRITION

DANNY WILSON

Going Paleo

A lot of athletes are talking about the Paleolithic diet. What’s the best advice for those who want to take their diet back in time? By Michelle Rockwell, Alexandra Black, & Lindsey Mazanec

thletes are often looking for the perfect nutrition plan. They want a diet that will enhance their athletic performance, support recovery, keep them at a healthy weight, and prevent disease. Some say it is possible

to do all of these things through an idea that has been grabbing headlines recently: The Paleolithic diet. Often referred to as the Caveman diet, the Paleo diet includes only foods that humans consumed during the Paleolithic era (2.5 million years ago until about 10,000 years ago). Obviously there were no Pop-Tarts or cheese curls in the Stone Age, but according to many researchers there were also no beans, grains, or dairy products. “Going Paleo” is based on the premise that our bodies are designed to eat what our ancestors did and not the current American diet. Some researchers, diet proponents, and athletes themselves have reported significant health, weight control, and performance benefits related to following the Paleo diet. But there is little

Michelle Rockwell, MS, RD, CSSD, is a Sports and Wellness Dietitian based in RaleighDurham, N.C. She can be reached through the RK Team Nutrition Web site at: www. rkteamnutrition.com. Alexandra Black, MPH, RD, is the Health Promotion Manager at the International Health, Racquet & Sportsclub Association and provides sports nutrition consultation services to high school and collegiate athletes in Boston. Lindsey Mazanec, MS, RD, is a Weight Management Dietitian at the Children’s Medical Center of Dallas. 24

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NUTRITION research to back its effectiveness, especially for athletes in team sports, and it is very different from what most sports dietitians recommend to athletes today. When an athlete tells you he or she wants to go Paleo, how should you respond? In this article, we describe the Paleo diet, its reported benefits, potential challenges and concerns, and how athletes may be able to adopt various Paleo principles that can work to their advantage. PALEO EXPLAINED Attention from professional athletes and mainstream media outlets, along with plenty of Internet sites, blogs, and magazine articles has made Paleo eating a familiar trend throughout the country. The recent widespread popularity of the diet can be attributed in large part to Loren Cordain, PhD, a professor and researcher from Colorado State University who began publishing studies on the physiological effects of Paleolithic nutrition more than 30 years ago. Cordain’s work was published as early as the mid-1970s in the New England

Journal of Medicine. He has also written several books on the topic, including The Paleo Diet and The Paleo Diet for Athletes (which he co-authored with endurance coach Joe Friel). Both books have experienced booming sales, particularly in the last three years. In his research, Cordain claims that the Paleo diet is how our bodies were genetically designed to eat. He says that natural foods are the only foods needed for basic body functioning. Dairy, grains, and unnatural, processed foods that didn’t come along until humans invented them carry more negative health risks than positive ones like saving time and ease of preparation. In a nutshell, Paleo foods include: • Lean meats (especially grass-fed animals) like chicken, turkey, pork, lean beef, and buffalo • Fish and seafood • Fresh fruits Non-starchy vegetables (broccoli, salad greens, bell peppers, carrots, and squash) • Nuts (except peanuts) and seeds • Eggs • Plant- and nut-based oils (olive,

walnut, grapeseed, and coconut). Foods that are not part of the Paleo diet include: • Grains (oats, wheat, and barley) • Starchy vegetables such as potatoes • Dairy (milk, yogurt, cheese, etc.) • Legumes and beans • High-fat meats (salami, bacon, sausage, hot dogs, regular hamburger meat, and high-fat cuts of steak) • Sugars • Processed foods and trans fats • Salty foods. The Paleo diet does not recommend specific amounts of foods or portion sizes, but its meals are generally higher in protein than the typical American diet. It contains a greater percentage of calories from carbohydrates than is prescribed in popular low-carb diets, but less than the amount of carbohydrates commonly recommended by health and nutrition professionals. While the Paleo diet has gained in popularity among the general population during the past few years, it has also caught the attention of many athletes in a variety of sports. Triathletes and other endurance athletes, weight

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NUTRITION lifters, and other strength/power athletes are particularly interested. For example, the Paleo diet has become synonymous with CrossFit training, a strength and conditioning program described as “constantly varied, highintensity, functional movement.” Athletes use a combination of basic exercise

vised to follow typical Paleo guidelines for their day-to-day eating, but add necessary nutrients before, during, and after workouts. Cordain’s The Paleo Diet for Athletes recommends the following: Before exercise: At least two hours before exercise, the book suggests that

Some who begin a Paleo eating pattern remove carbohydrates, grains, and dairy from their diet but don’t replace the nutrients they’ve been getting from these foods with other food substitutes. When an entire food group is missing from an athlete’s diet, there is potential for problems. equipment such as dumbbells, medicine balls, and plyometric boxes along with less common workout objects like ropes, chains, and tires to train in very rigorous sessions that typically last one hour. CrossFit focuses on returning to natural, functional movement training. This idea of a more naturally inspired workout coincides with the Paleo diet’s focus on natural, unprocessed foods. Athletes on the Paleo diet are ad-

athletes consume low glycemic index, low fiber carbohydrates and protein, plus fluids. Closer to the start of a workout, higher glycemic, more liquid carbohydrates are permitted. Suggested pre-exercise foods include eggs and fruit (but not apples, berries, dates, figs, grapes, pears, mangoes, or pineapples), applesauce mixed with protein powder, jarred baby food such as fruits or veggies

mixed with chopped meats like turkey, fish, or chicken, and liquid meals. Common pre-exercise starches such as wheat toast or oatmeal are not recommended. During exercise: Per hour of exercise, Cordain’s book says athletes should consume 60 grams of easy-to-digest higher glycemic index carbohydrates. Sports drinks are suggested to meet this goal. After exercise: Within 30 minutes of exercise completion, carbohydrates are recommended to replenish muscle glycogen. Protein to repair muscles, fluids and electrolytes to rehydrate, and fruits and veggies to reduce acidity of body fluids are also necessary. NonPaleo starches and sugars are allowed at this time. Ninety minutes after exercise completion, the athlete is instructed to repeat this regimen. (The amount of total carbohydrate consumed is based on body weight and exercise duration.) Examples include a recovery drink containing protein and carbohydrate and a banana, or a sports drink, slice of bread with turkey, tomatoes, and spinach, and melon.

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NUTRITION PALEO POSITIVES There are quite a few positives that can be attributed to following the Paleo diet. Because natural foods are the basis of the diet, it may be best for what it excludes. Fewer additives, preservatives, and chemicals that can be harmful or problematic are consumed. “Whether you call it Paleo or some other flashy name, eating whole foods or ‘eating clean’ can have numerous benefits to athletes,” says Cheryl Zonkowski, MS, RD, CSSD, Performance Dietitian for Navy Special Warfare. We also know that many Americans, including some athletes, overeat carbohydrates and fats. By limiting carbohydrate options to exclusively fruits and vegetables—no refined flours or sugars—it is unlikely athletes will overload on carbs. And because in addition to trans fats, higher fat or heavily processed meats are avoided, the Paleo diet is reasonably low in saturated fat. Rich consumption of unsaturated fats, coupled with a high fruit and vegetable intake, can help athletes by reducing inflammation. Because Paleo carbohydrates are derived almost exclusively from fruits and non-starchy vegetables, fiber, vitamin, mineral, antioxidant, and phytonutrient consumption can be quite high. The diet also limits alcohol consumption to less than one serving of wine per day. Another potential positive involves the notion that dietary acid/base balance can greatly impact homeostasis and health. Cordain says that when high acid foods like cheese, grains, and lentils are consumed in excess, the body must buffer the acidic load with an alkaline base. If there is not enough base present in the body, bone and muscle may be broken down in order to help the neutralization process. Because most fruits and vegetables have a high alkaline content and are a staple of the Paleo diet, it is thought that Paleo eating can help maintain desired acidity levels better than the current American diet can. We also know that many athletes encounter iron deficiency, which is less common with the high meat consumption component of the Paleo diet. Some athletes may have concerns about increasing portions of meat in their diets, specifically beef since it is perceived as high fat or otherwise unhealthy. But according to Michael Roussell, PhD, author of The 6 Pillars of Nutrition and TR AINING-CONDITIONING.COM

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NUTRITION lead researcher of the BOLD (Beef in an Optimal Lean Diet) study, this is nothing to worry about. “The latest evidence demonstrates that lean beef—including popular cuts like top sirloin steak, T-bone steak, and 95percent lean ground beef—can be part of an overall heart healthy, nutrient-rich eating plan that can improve cholesterol levels,” he says. “Many athletes can benefit from adding high-quality lean protein to their diet. On average, a threeounce serving of lean beef provides 10 essential nutrients, including 25 grams of protein and only about 150 calories.” Several research studies have shown that a Paleolithic diet can also help improve markers of health in both healthy people and those with chronic disease. One study comparing the Mediterranean diet (rich in grains, other plants, fruits, vegetables, nuts, oils, and fish, with minimal animal products) and Paleolithic diet in people with heart disease and either glucose intolerance or type 2 diabetes showed that those following the Paleo diet saw greater improvements in blood sugar control. Another study showed that a Paleo-

lithic diet resulted in lower mean glycated hemoglobin values, diastolic blood pressure, and waist circumference, and higher HDL cholesterol levels among participants when compared to a standard diet for diabetes patients. Among healthy adults, a small metabolically controlled study found improvements in blood pressure, glucose tolerance, insulin sensitivity, and cholesterol profiles without weight loss over a 10-day period. Finally, though there aren’t any published research studies supporting weight loss in athletes who follow the Paleo diet, there is evidence of weight control benefits among the general population. The high-protein, low-carbohydrate requirements of the diet have demonstrated to be effective for fat loss in a number of studies. And a recent study appearing in Nutrition & Metabolism found that Paleo dieters not only felt more satisfied in terms of appetite, but also had lower levels of circulating leptin, a hormone that regulates appetite, food consumption, and body fat storage. NEGATIVE EFFECTS On the other hand, there are some con-

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cerns with following the Paleo diet. To start, some question the premise. Haven’t our bodies adapted physiologically over time to the way we’ve been feeding them? It’s also important to point out that our health as a society declined recently—in the past 25 years—not 10,000 years ago when humans started eating gluten, grains, beans, dairy, and sugars. Cordain is certainly correct that the introduction of trans fats and high fructose corn syrup is to blame for some of our society’s current health problems, but there are several other problems to blame as well, including sedentary lifestyles and out-of-control portion sizes. Another problem with going Paleo is that processed foods dietitians often recommend, such as fortified whole grain cereals, are not allowed. Though we consider legumes, brown rice, and sweet potatoes high-quality carbohydrates, they are not part of the Paleo diet either. And all dairy products are disallowed because they are modernly produced foods. “The emphasis on a pre-agricultural diet can encourage more consumption of nutrient-dense, unprocessed

NUTRITION foods and reduce consumption of foods with substantial added sugar and salt,” says Janet Rankin, PhD, President of the American College of Sports Medicine. “However, the elimination of grains, dairy, and legumes can make it more difficult to consume appropriate amounts of nutrients such as calcium, carbohydrates, and dietary fiber, thus making it more challenging to consume a diet that is optimal for athletes.” Some who begin a Paleo eating pattern remove carbohydrates, grains, and dairy from their diet but don’t replace the nutrients they’ve been getting from these foods with other food substitutes. When an entire food group—or close to it—is missing from an athlete’s diet, there is potential for problems. “Any diet that overly restricts the intake of one or more food groups runs a real risk of falling short on vital nutrients,” says Enette Larson Meyer, PhD, RD, Chair of SCAN (Sports, Cardiovascular, and Wellness Nutrition). “Those who closely follow the Paleo diet and severely restrict or eliminate dairy products and grains may not be consuming sufficient amounts of cal-

cium, potassium, selected B vitamins, and fiber.” A highly criticized aspect of the Paleo diet is its low carbohydrate content, which can have detrimental effects on exercise performance and recovery. Although followers are advised to take in non-Paleo carbohydrates (starches and sugars) before, during, and after exercise, they are supposed to avoid all sources of carbohydrates other than fruits and non-starchy vegetables in their general training diets. This may mean an inadequate supply of carbohydrates through fruits and vegetables, which could lead to depletion of glycogen stores and low energy levels. Although it’s true that many Americans, and even many exercisers and athletes, over-consume carbohydrates, most sports dietitians agree that competitive athletes need between five and 10 grams of carbohydrate per kilogram of body weight per day, with endurance and ultra-endurance athletes sitting at the higher end of that recommendation. This means that the average 140pound female athlete would need between 320 and 636 grams per day. To

eat the minimum amount using only Paleo-approved foods, she would need to consume the following fruits and vegetables throughout the day: two bananas, one apple, three cups of broccoli, one avocado, two cups of butternut squash, two cups of grapes, two cups of kale, a quarter-cup of raisins, two cups of cooked carrots, and two cups of zucchini and yellow squash. This isn’t easily achievable for most people on a daily basis. Since dairy, a major source of calcium in the U.S., is eliminated when following the Paleo diet, an athlete may put themselves at risk for stress fractures. According to a review published in the March issue of the European Journal of Clinical Nutrition, high protein diets do not lead to bone calcium loss, except in the absence of adequate calcium supply. The acid load of a higher protein intake without enough calcium can result in calcium leached from the bone if not buffered by adequate intake of foods that contain potassium. In theory, athletes on the Paleo diet would eat enough potassium-rich foods like ba-

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NUTRITION nanas, peaches, tomatoes, and greens that the lack of calcium intake would not be a problem, but it would need to be a daily focus so as not to put their body at risk. In addition, according to Cordain, the hunter-gatherer societies he references were moderately active throughout the day, and it has been proven that being active throughout the day helps with calcium retention. This is not the case for many Americans. Even athletes in training, while very active during workouts and practice, may be sedentary at school, while studying, and on off-days, which can impact calcium retention. Finally, the logistics of eating Paleo can be tough. US News & World Report ranked the Paleo diet second in its list of diets that are hard to follow. Though a lot of Paleo recipes are user-friendly because fewer ingredients are called for, they do require planning ahead, which can be difficult for a college athlete who is constantly on the go. Athletes traveling for competition also face challenges with such a limited food repertoire. And Paleo eating at a college training table or even in the dining hall can be challenging since pasta, rice, bagels and other bread products, dairy, and processed foods often make up a significant portion of the options. Furthermore, some Paleo foods can be expensive, especially if an athlete wants to follow the diet so closely that they purchase only organic foods and grass-fed animal meats. A common stumbling block with Paleo eating is to fall into the trap of skimping on lean meats due to cost and therefore eating a lot of higher-fat meats like bacon and lower-priced cuts of steak. The Paleo diet is designed to be a lifestyle change that is followed permanently. Younger athletes especially may not stick with it on a long-term basis. Paleo recommends breakfasts such as poached salmon or grilled chicken, which would be a huge change for many athletes. Remember the jarred baby food suggestion? Not many athletes find the idea of eating baby food before a workout very appealing. The psychological ramifications of such extreme eating is also concerning to many sports nutrition professionals. The strict nature of the diet, specifically omitting so many foods and food categories, can set athletes up for feelings of guilt any time they deviate from the diet plan. Guilt about “cheating” can set up a cycle of restricting and binging that can lead to poor diet adherence and even disordered eating patterns. A more balanced approach to nutritional modification is almost always more sustainable and mentally healthy. ATHLETE MODIFICATIONS If an athlete is considering the Paleo diet, we suggest that they ask themselves the following questions before diving in. We also offer some suggestions on ways to modify the diet for athletes so that they are still fueling for optimum performance. Why are you considering the Paleo diet? If it’s because you aspire to eat more natural, unprocessed foods, that’s great. Many athletes can benefit from that change. If it’s for a specific weight modification, health, or performance goal, work with a sports dietitian to establish guidelines best for you. How different is Paleo from your current way of eating? Subtle and gradual nutrition changes are often more sustainable than drastic diet overhauls. Write out a few days’ worth of meals you would eat on the Paleo diet and evaluate if they are realistic for you. It might be easier to implement any changes piecemeal and not just jump into Paleo-only eating full-time right away. Will Paleo eating affect your training? If you periodize your Circle No. 123 32

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NUTRITION training, you have changing nutritional needs throughout a training cycle and during the season and off-season. There may be times when Paleo eating is more suitable and times when it is not. For example, carbohydrate needs are higher during more intense training. Sometimes athletes learn great things about their diets through trial and error, but be sure it’s an appropriate time for experimentation. Will you get enough carbohydrates? It is important that you follow the Paleo advice to emphasize carbohydrates before, during, and after every training session, workout, and competition. For some athletes, that may be enough carbohydrates, but for others it may not, which can set you up for early fatigue, soreness, and potential injury and/or illness. Be sure to include plenty of fresh fruits as they are a natural source of carbohydrates. Will you get enough calcium? If you are unwilling to consume dairy, it is still possible to meet the recommended daily allowance (RDA) of 1,200 milligrams of calcium, but it will be more difficult. Alternate food sources include almond milk, which contains 30 percent of the RDA per eight-ounce glass; spinach, which provides about 10 percent of the RDA per half cup; canned fish like sardines, which provide a little over 25 percent of the RDA per threeounce serving; and salmon, which provides about 15 percent of the RDA per three-ounce serving. If you cannot meet calcium needs through diet, you should take 1,200 to 1,500 milligrams of calcium citrate or carbonate per day. Will you get enough vitamin D? Most dairy is fortified with vitamin D, so if you are not consuming dairy, this is a concern. Adequate vitamin D levels contribute to normal calcium metabolism and uptake and have been linked to numerous physical and mental benefits. Some athletes get enough vitamin D from exposure to sunlight while training outdoors, but for those who are indoors for long periods of time or cover up due to cold weather, some good sources of vitamin D include fatty fish, tuna, liver, and eggs. The RDA for vitamin D can be met by eating just three ounces of swordfish or salmon. A vitamin D supplement is also an option. Work with your healthcare provider to ensure your serum hydroxy vitamin D levels are at least 32 ng/L. Many athletes who eat Paleo either follow the diet most of the time or pick and choose which aspects work TR AINING-CONDITIONING.COM

for them. One popular modification involves including some dairy. Or some athletes follow an 85/15 rule, in which about 15 percent of the time meals or snacks include “forbidden” items like dairy, peanut butter, hummus, oats/ oatmeal, brown rice, sweet potatoes, alcohol, or craved sweets like dark chocolate. Well-designed scientific research studies showing athlete-specific benefits of the Paleo diet are lacking. However, anecdotal evidence, possible body composition and health benefits, and the

popularity of the diet continue to pique athletes’ interest. In the end, when an athlete is considering any type of new nutrition plan, he or she is generally a captive audience prepared to make deliberate change. If an athlete comes to you for advice about the Paleo diet, listen to what they have to say and educate them about its potential positives and negatives. If they want to give it a try, help them figure out the best way to implement any aspects of the diet that will help them continue on a path to optimal performance. n

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Circle No. 125

LEADERSHIP

Steve and Cara Ashby pose with their daughter Emma during a Mount Pleasant (N.C.) High School track and field meet last year.

Stephanie Bey

In It Together

Working with your spouse can be tricky for many reasons. Athletic trainers Steve and Cara Ashby are figuring out how to make it a positive—on the job and at home. By R.J. Anderson

hen they first met in January 2005, Steve Ashby, MS, LAT, ATC, CSCS, Head Athletic Trainer at Mount Pleasant (N.C.) High School, thought Cara McAllister, LAT, ATC, was after his job. She wasn’t, and Steve’s negative thoughts turned to positive ones fairly quickly. A year after Cara was hired to teach math and work as an Assistant Athletic Trainer in the Cabarrus County School District, where Mount Pleasant is located, she and Steve were married. For over six years, the two have worked and lived together through long hours covering Mount Pleasant’s teams and newlywed ups and downs. In January 2011, the birth of their first child, Emma, pushed them to re-evaluate their career goals and think about work-life balance. We talked to Steve and Cara about their unique partnership and how they’ve continued to thrive as co-workers who are husband and wife. They also reveal what they’ve learned from each other and their thoughts on the future of athletic trainers in the high school setting. T&C: When did each of you start working at Mount Pleasant? Steve: In 2002, I came to MPHS as the Head Athletic Trainer and an unlicensed teacher in science for grades 9-12. Over the next three years, I completed my teacher

R.J. Anderson is an Assistant Editor at Training & Conditioning. He can be reached at: rja@MomentumMedia.com. TR AINING-CONDITIONING.COM

T&C JULY/AUGUST 2012

LEADERSHIP licensure in science and moved into the physical education department, where I taught for four more years. As the economy worsened, my physical education position was eliminated and I was relocated to Central Cabarrus High School to coordinate the Choices Program, a version of in-school suspension. I spent a year and a half at Central Cabarrus, and then came back to MPHS in the same role. All along, I remained the Head Athletic Trainer at Mount Pleasant. Cara: In December 2004, after finishing up at Elon University with a double major in mathematics and athletic training, I accepted a job teaching math at Mount Pleasant High School and being the Assistant Athletic Trainer at Northwest Cabarrus High School. The next school year, which was fall 2005, I began working with Steve as the Assistant Athletic Trainer at Mount Pleasant. How are your positions structured? Cara: All of the athletic trainers in our school district are also employed as full-time teachers, so the majority of our salaries come from the teaching pay. We receive a stipend for our athletic training services—similar to how a coach is paid. And Steve and I have at different times both taught sports medicine classes at Mount Pleasant. How did you two meet? Cara: It’s actually a funny story. When I was hired, Steve thought I was being brought in to take his position. On my first day, I was in my math classroom and Steve stopped by. I thought he was there because of our backgrounds as athletic trainers and that he wanted to befriend me. Eventually he did do that, but initially, Steve was there to check out what he thought was his competition. Steve: I was caught off guard when Cara was brought in. She was hired to teach in the school and be an athletic trainer, so I was very much on the defensive, thinking they were going to get rid of me. I found out later that my principal thought our county Director of Sports Medicine had filled me in on Cara being an assistant athletic trainer at another school. Meanwhile, the Director of Sports Medicine thought the principal had filled me in. But in reality, neither had said anything to me at that point. How did that first meeting go? Steve: I introduced myself and asked her how everything was going. As athletic trainers, we’re a small group, so when we run into each other we try to be cordial and talk shop a little. It wasn’t contentious, nor was it love at first sight for either of us. When did you start dating? Steve: Our first date was an awards banquet at the school where Cara had done her student teaching. She asked if I wanted to go with her. That was two weeks after we met. At the banquet, I received the third degree from coaches, studentathletes, and parents! After that, we started hanging out more, mostly at school, and our relationship grew from there. As co-workers, what was your initial approach to dating? Cara: I did have reservations at first. We weren’t working as athletic trainers at the same school at that point, so it wasn’t

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LEADERSHIP a big deal. But I thought there was some potential for it to backfire—both professionally and personally. So we kept it quiet and were good about being discreet. Steve: Once we found out Cara was going to be the Assistant Athletic Trainer at Mount Pleasant the next fall, we both went to our athletic director and principal to disclose our relationship. They appreciated it and said it wouldn’t be a problem if we didn’t make it one. They were supportive and happy for us. Was it ever awkward to date someone with whom you were also in a supervisory relationship? Cara: On paper, Steve is the Head Athletic Trainer and I’m the Assistant Athletic Trainer, but we’ve always taken a

many athletes now. But we’ve always had a rule that if you think you need to be taped, you have to do rehab first. Did you ever consider not working in the same athletic training setting? Cara: No. I love working with my husband. I like being able to say on a Tuesday morning, “I’ve got a lot of stuff to do at school and I’m going to need some extra time after classes end, so can you cover basketball practice?” If I wasn’t working with my husband, I don’t know if that would work as well. What was it like working, living, and spending so much time together? Steve: Up until Emma was born, we worked as many events as possible together. When we were first married, it was a joke among the coaches that our school had the best coverage in the state

“Before Cara joined our department, I was more apt to shy away from conflict. Not that she goes out looking for controversy, but she’s not going to ignore it ... I’ve learned from her that it’s better to nip something in the bud.” team approach to the athletic training program. Steve does not treat me like he is my supervisor. He’s always been a colleague. We’re not afraid to point out when each of us could do something better—and I’ve never felt like he was my boss. Have there been any disagreements along the way? Cara: A big one was at preseason football camp when we first started working together. It was over the amount of taping Steve did with our football players. He went to school at Appalachian State University, where any athlete could have their ankles taped daily. I attended Elon University, where our athletes were put in braces instead. It frustrated me that we were taping so many athletes who I felt wanted to be taped for the “cool factor.” Steve: Both of us were somewhat stubborn about the right way to do it and we butted heads for a while. But once we both got over being bull-headed, we sat down and talked about how we didn’t want our professional disagreement to impact our personal relationship. Ultimately, you could probably say she won because we don’t tape as 38

T&C july/august 2012

because there were two athletic trainers at every game. Even if only one of us was on duty, we would both be at the game. Being together at work was better than being alone at home. Have you ever tried to separate your personal and professional lives? Steve: No. We talk about what needs to be talked about wherever we may be. When I remember something I need to tell Cara, I do so immediately. It doesn’t matter where we are. Cara: Until our daughter was born, dinner conversations consisted of catching up on what we missed while covering different sports. We could have easily taken the time to talk about that after practice was over and been delayed an hour going home, but instead we choose to talk about it while we were making dinner and going about our evening at home. For example, I can describe what I saw with an injured athlete and ask Steve if he has any ideas about their injury. Or I might have looked at an athlete with a back injury, and Steve knows that those are not my strength, so I’ll ask him to take a look at the athlete the next day. It’s nice to have a sounding board.

How do you communicate effectively with each other? Cara: For me, having strong communication comes down to setting aside time to sit down and really listen. Sometimes that would happen on the sidelines—we were a captive audience for each other and it was a good place for us to talk. Steve: Communication is the absolute key to making our relationship work, especially when issues or disagreements arise. I’m big on working through an issue right when it comes up. Cara, on the other hand, prefers to think things through on her own first. Over time, I’ve learned to back off a little on the talking, and she’s learned that once she’s ready and feels up to talking about something, we can come together and work things out. How did you divide up athletic training duties? Steve: We try to complement each other in our work setting. For example, Cara doesn’t like doing long-term rehabs, while I enjoy them. She likes working football, while I don’t really want to stand around at practice every day. I love wrestling and she can’t stand it. I like soccer, she doesn’t. We differ on those preferences and it helps us in making decisions about coverage. If we have a soccer and a baseball game going on at the same time, we know who will be where without too much discussion. Cara: I also handle the majority of the paperwork and filing because I can’t stand to see it pile up. Steve tells me I’m better at it. I don’t know if that’s true, but I do end up doing most of it. What have you learned from each other? Steve: Cara is much more organized than I am. Being able to see the structure she adheres to and learn how to do it has been great for me. Also, before Cara joined our department, I was more apt to shy away from conflict. Not that she goes out looking for controversy, but she’s not going to ignore it, which I might have done in my early years. Now I’m more likely to address it. I’ve learned from her that it’s better to nip something in the bud than wait for it to become a major problem. Cara: Steve has taught me to be a better communicator. It’s something I’m working on, and he’s constantly helping me TR AINING-CONDITIONING.COM

LEADERSHIP

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improve. I remember having a conversation with a j.v. football parent after their son sustained a concussion. Afterwards, Steve was able to kindly talk to me about how I could have done it better. He pointed out that during most of the conversation, I talked to and looked at the athlete’s father and not the mother. He showed me what I could have done to be a more effective communicator. Do you feel any pressure to model a healthy marriage in front of your students? Steve: I don’t know if there’s any pressure to do so, but we try to model a positive relationship and good citizenship within our school. Cara: I wouldn’t call it pressure either. Do I feel like I need to do a good job of modeling a healthy relationship? Absolutely. Do I do it all the time? Probably not—I’m human after all. But for some of these athletes, they don’t get to see a healthy relationship at home. So if they can get a glimpse of that from Steve and me during their high school career, I consider that a privilege.

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How do you see the athletic training p64_TZ_3rdpg_Sports.indd 5 profession in the high school setting evolving? Cara: We both believe that we are dinosaurs as teaching athletic trainers. The current curriculum programs are not calling for athletic trainers to be teachers in the schools so I think that’s going to go away. I see athletic training going more towards outreach provided by a physical therapy clinic or hospital. There are plusses and minuses to both models for an athletic trainer. I happen to enjoy being in the classroom with my athletes because I get to know them and they get to see me throughout the day. They can come to school at 6:45 a.m. if they were injured at a game the night before. They don’t have to wait until school is over at 2:15. It also allows me to be better engaged with the athletes PolyMem dressings help relieve pain, and coaches.

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sport specific

Power Shot

Tennis athletes often play year-round, which leaves little time for developing power in the weightroom. A set of simple exercises that can be completed almost anywhere is this strength coach’s answer. By Satoshi Ochi

hen it comes to designing a strength and conditioning program for tennis athletes, coaches are faced with several challenges. First, the tennis off-season is often very short or nonexistent since most players compete year-round in tournaments, making it difficult to implement a traditional block periodized program. In addition, tennis practice facilities usually don’t have weightrooms. Courts are often far away from the rest of the athletic facilities on campus, including the strength training areas. And when the athletes travel to tournaments, there may be no workout space available at all. Yet tennis players do need strength training work, most importantly to correct muscular imbalances. Because they perform the same types of movements— forehand, backhand, and overhead— over and over again, the repetition often creates muscular imbalances and deficiencies.

AP PHOTOS/JOHN BAZEMORE

T&C JULY/AUGUST 2012

Satoshi Ochi, MA, CSCS, RSCC, NSCA-CPT, CTPS, is Head Strength and Conditioning Coach for the United States Tennis Association Player Development program. He is also on the Advisory Board of the International Tennis Performance Association. He can be reached at: ochi@usta.com. TR AINING-CONDITIONING.COM

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sport specific To address these obstacles and promote top performance, the program I developed for tennis players is fairly simple and can be completed without a weightroom, even when a team is on

greatly from high velocity/power exercises such as the Olympic lifts. While bumper plates and platforms used for Olympic lifting are often not readily available for tennis players, dumbbells

In addition to strength imbalances, tennis players often develop range of motion imbalances—typically in the shoulder. For example, a decrease in shoulder internal rotation range of motion and weak rotator cuff and scapular stabilizers are common. the road. The program is also designed to help players avoid fatigue, allowing them to be at their best for any upcoming matches. Yet it does improve their strength and helps ward off muscular imbalances, which makes them less prone to injury and more powerful on the court.

POWER Like athletes in almost every sport, tennis players need explosive power. With theSpenco_TC_Aug2012.pdf finesse game giving way to 1 7/6/12 12:22 the power game, players can benefit

can be found at many tournament sites and hotel gyms. Athletes can also carry a dumbbell with them to the court for pre- and post-practice workouts. I suggest using the dumbbell singlearm snatch and the dumbbell diagonal pull. Both exercises require glute muscle activation, which is one of the key elements for power production and tennis performance. These exercises also force athletes to work their scapular muscles on the posterior side of the body, a PM place where tennis players often have weakness.

An athlete who has shoulder issues or is not able to develop good shoulder stabilization should not perform the dumbbell single-arm snatch. They should instead focus on the dumbbell diagonal pull since it is a rotational movement performed in multiple planes. Dumbbell single-arm snatch: Starting from the “hang” position, hold a dumbbell in one hand between the legs, then use triple extension (the ankles, knees, and hips) to pull the dumbbell and catch it above the head. Dumbbell diagonal pull: This exercise is similar to the dumbbell single-arm snatch, but take the dumbbell across the body instead of straight up. The foot, knee, and hip on the same side of the dumbbell should be slightly internally rotated. Explosively pull the dumbbell to the shoulder with triple extension to the upright position. These two exercises are great modified Olympic lifts for tennis players. However, they require a great deal of technique. If an athlete has not mastered Olympic lifting techniques or is not able to receive proper instructions

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sport specific from a certified professional, the low to high pull is a simpler option to develop specific power. Low to high pull: Secure a piece of band/tubing to the bottom of a pole (net posts or fences are always available on tennis courts). Stand with feet slightly wider than shoulder width apart and hold the band/tubing with both hands. Start with a forehand or backhand loading position, pull the band/tubing explosively across the body to the forehand or backhand finish position. Athletes can also use a cable machine with adjustable arms instead of a band/tubing when it is available. SHOULDERS In addition to strength imbalances, tennis players often develop range of motion imbalancesâ&#x20AC;&#x201D;typically in the shoulder. For example, a decrease in shoulder internal rotation range of motion and weak rotator cuff and scapular stabilizers are common. To help remedy this, I have athletes use the shoulder external rotation with retraction exercise, which works to strengthen the infraspinatus, teres minor (external rotators) rhomboids, and midtrapezius (scapular retractors). Only a band/tubing is needed. Shoulder external rotation with scapular retraction: Hold a band/ tubing in front of the body with both forearms in a supinated position and elbows at 90 degrees on the side of the body. Externally rotate the shoulder and expand the band/tubing as far as possible, then use scapular retraction to pull the band/tubing to the lower chest. Because the rotator cuff is so important for athletes who perform repeated overhead movements, including serving the ball in tennis, rotator cuff exercises should be performed regularly by tennis players. A great one is the shoulder 90-90 plyo, which adds eccentric and concentric loading in a velocity-controlled environment. Since this exercise stimulates small muscles, it is important to control the movement and keep it low intensity. A onepound (or less) medicine ball is usually plenty. Shoulder 90-90 plyo: In this exercise, the athlete sets up in a staggered kneeling position, with the shoulder abducted to 90 degrees in the frontal plane while the elbow is flexed at 90 TR AINING-CONDITIONING.COM

degrees. A coach or partner stands behind the athlete and throws a small medicine ball to them. The athlete catches the ball as their shoulder moves into internal rotation. As soon as the athlete has caught the ball and stopped their arm motion, they should reverse the movement and throw the ball behind them in order to concentrically activate the external rotator. BACK Due to constant use of their upper bodies to serve and hit the ball, tennis

players often develop muscular imbalances on the front and back sides of their upper bodies. Suspension scapular pulls and rows are a great way to work on scapular stabilization. The straps needed for these exercises are easily portable and body weight can be used for resistance. Suspension scapular pulls and rows: Set up a suspension device in a secure place, hold the handles, and lean back to the position where both arms are fully extended in a supine position. First, pull the body forward

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sport specific

SAMPLE WORKOUT Here is an example of a workout designed for a high performance junior tennis player who has been training for about three years. This is a typical workout I would prescribe a player for maintenance during the season and would be performed between tournaments. Before practice: Dynamic warmup Low to high pull Shoulder 90-90 plyo Jump rope (various patterns)

2x8 2 x 10 Total of 500 foot contacts

After practice: General warmup before lifting session Dumbbell single-arm snatch or dumbbell diagonal pull Walking lunge with twist Suspension scapular pull and row Monster walk or single-leg hip abduction Wall angel or shoulder external rotation with scapular retraction Bird dog Core and rotator cuff shoulder prehab work

with scapular retraction (scapular pull), then flex the elbows and pull the body forward so the chest is at the same level as the handles. In addition to working on scapular strength, it is important to improve range of motion of the scapula and upper back. The wall angel exercise is a great way to accomplish both goals at the same time and does not require any equipment. Often, tennis athletes do not have the strength and flexibility to retract their scapulars while rotating and elevating them. The wall angel exercise aims to fix that deficiency. Wall angel: Position the entire back and buttocks against a wall. Start with arms in a referee’s “touchdown” signal pose, but with elbows bent at 90 degrees. The shoulders, elbows, and backs of hands should be against the wall while retracting the scapulars. Slowly move arms upward to a fully extended position, then back to the starting position by using scapular retraction and depression. It is important that shoulders, elbows, and hands remain in contact with the wall throughout the motion. 46

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The lower back is another common area of deficiency in tennis players. It is important to strengthen the lower back muscles and balance them with other muscle groups to prevent injury and improve performance. The bird dog exercise is a good way to strengthen the lower back while working on core stability and activating the glutes and upper back/ scapular muscles. The exercise does not require any equipment or a large amount of space. Bird dog: Start with hands and knees on the ground, maintaining a neutral lordotic curve. Extend one leg fully so the entire leg is parallel to the floor. At the same time, flex and extend the opposite side arm so that it is also parallel to the floor. Then go back to the starting position and perform the same movement on the other side. LOWER BODY Tennis athletes easily see the need to work on their shoulder and back strength. But they sometimes need to be convinced of the importance of

3x6 3 x 10 2 x 10 2 x 10 2 x 12 2 x 12

developing lower body strength and quickness. They need strong leg muscles to support their upper body movements and extremely quick feet to move to the ball. Lunges are a basic multi-joint lower body exercise and are great for strengthening the core at the same time. Walking lunges with a twist incorporate dynamic movement that mimics what occurs on the court. However, as with any dynamic exercise, an athlete must learn good stationary lunge (also known as a split squat) technique before progressing to walking lunges with a twisting motion. Lunges can be done without any equipment or athletes can add a dumbbell or medicine ball for more resistance. The walking lunge and twist is also a good way to identify a muscular weakness or problems with balance, especially when resistance is added. The exercise challenges ankle, knee, and core stability and promotes activation of the glutes, which many tennis players favor on one side. The rotational movement can expose range of motion and balance bilaterally. TR AINING-CONDITIONING.COM

sport specific Walking lunge with twist: Stand up straight, with both arms parallel to the floor and extended (if an athlete is using a dumbbell or medicine ball, have them hold it in front of their body with arms extended). Step forward and go down to the proper lunge position while rotating the upper body to the side of the front leg. Move the trailing leg forward and put the legs together to return the upper body to the beginning position. Repeat the same movement for the other leg, switching the direction of rotation. For advanced athletes, this exercise can be done moving backward as well. The hip region is another common area of injury for tennis players due to the high impact loading and multi-directional movement demands of the sport. The monster walk exercise trains the hip and pelvic region muscles very effectively, yet it is easy to perform without a major piece of equipment. The exercise does not require significant hip range of motion, but the movement is big enough to effectively activate the gluteus medius and minimus, which are major stabilizers for the hip region. Monster walk: Place elastic tubing around both ankles and stand in a quarter squat position, which isometrically activates the muscles in the gluteal region. While maintaining the width of the stance, walk forward a certain distance or number of steps and then walk backward to the starting position. The single-leg hip abduction exercise is another that helps strengthen the hip and pelvic region, along with improving muscular endurance. It is a closed kinetic chain exercise that focuses on co-contraction of the muscles. Since it is a single-leg exercise, it requires balance and core stabilization especially when performed on a balance/proprioception platform. Single-leg hip abduction: Place elastic tubing around the ankles and stand on one leg. Abduct the hip with leg extended as far as possible and then release back to the starting position with control. Standing on a balance/ proprioception platform will challenge an athlete’s stability and balance. The importance of agility and quickness on the tennis court cannot be understated. One of the best and easiest exercises to perform is jumping rope.

hops. These drills are also effective for improving coordination. The name of the game for tennis players is maintenance during a usually very busy year and these exercises work well. It doesn’t take a lot of equipment or space to perform any of them and they are also simple enough for players to perform on their own without a coach after they’ve mastered their technique. And once their performance improves after implementing a program like this one, it will speak for itself. n

Though a lot of people think of it more for conditioning than strengthening, jumping rope is a basic plyometric drill that is very effective in improving strength and stability around the ankle joints. The low intensity impact helps with joint stability in the lower body and it also works as an injury prevention exercise for ankles, knees, and hips. Jumping rope: Perform different jump rope patterns, such as single leg, alternate leg, lateral hopping (speed skating), and forward and backward

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Assess & Treat Exertional Heat Illness

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Special Section for Coaches: Preventing Heat Illness istock/michael krinke

SAFE

PRACTICES

ap photos/Terry Gilliam

By Jessica Dysart Miles, Dr. Earl Cooper, & Dr. Michael Ferrara

ap photos/ridofranz

As the fall preseason approaches, there is no better time to talk to your school’s coaches about exertional heat illness. This special section is written specifically for coaches and can serve as a handout to them. TR AINING-CONDITIONING.COM

ome of the hottest and most humid weeks of the year are around the corner. Combining the weather with tough preseason practices and the protective equipment worn by some athletes can be a recipe for disaster. A year doesn’t go by that we don’t hear about athletes suffering from exertional heat illness (EHI)—some even die as a result of it. The good news is that EHI is preventable and if it does occur, treatable. If you have a certified athletic trainer present at practices, your athletes are in safe hands. But even though your athletic trainer will keep an eye on the conditions and monitor your athletes, it is helpful for you to know what will happen should one of your athletes begin suffering from heat illness. And sometimes, athletic trainers aren’t present so it’s up to you to keep your athletes as safe as possible. To do that, you need to be aware of the various types of EHI, as well as their signs and symptoms. TYPES OF HEAT ILLNESS Many people believe that EHI must happen in a specific sequence and that an athlete cannot have the most serious heat illness, heat stroke, without first experiencing cramps or heat exhaustion. This is generally false. While heat illnesses can occur on a continuum, they don’t always happen this way. For example, an athlete can go immediately from functioning normally to having heat stroke. This is why it is imporT&C JULY/AUGUST 2012

Special Section for Coaches: Preventing Heat Illness tant to know about the different types of EHI. Exertional heat cramps: One of the most common and well-known heat illnesses, exertional heat cramps strike fairly suddenly and cause the affected muscles to become rigid. It is very painful for an athlete and usually leaves them unable to continue physical activity. There are many schools of thought as to what causes heat cramps, but the most likely is an electrolyte imbalance in the affected muscles. In a nutshell, electrolytes (sodium and potassium) help the body hold on to more of the fluid that has been consumed, which is very important when hot, humid weather causes athletes to sweat out large amounts of fluids. Water, which doesn’t have electrolytes, is not always enough to rehydrate athletes who are sweating heavily. Sports drinks are very helpful in these circumstances because they are fortified with electrolytes. When you think an athlete is suffering from exertional heat cramps, the first thing to do is help them stretch the affected muscles. It may be painful for the

athlete at first, but it will help the cramp subside. The athlete should also replenish electrolytes lost due to sweating by rehydrating as soon as possible. A sports drink is most beneficial, but water is a good second choice. Finally, because a muscle cramp is a sort of spasm, ice massage may also help the athlete recover. Other products have been purported to ease muscle spasms, such as pickle juice and mustard, but there is no research to support these claims.

If the athlete plans on returning to action after the cramp subsides, it is very important to make sure the affected muscles are stretched out further and that the athlete warms up again before hitting the field. For athletes who suffer from exertional heat cramps on a fairly regular basis, as long as they don’t have a history of hypertension, adding salt (sodium) to their diet may help prevent cramps in the future.

Jessica Dysart Miles, LAT, ATC, is a doctoral student at the University of Georgia and was previously an Athletic Trainer at the Children’s Hospital at Memorial University Medical Center and Homewood (Ala.) High School. She received an NATA Research & Education Foundation Award Scholarship in 2011, and can be reached at: jdysart@uga.edu. Earl Cooper, EdD, ATC, CSCS, is the Associate Department Chair for Kinesiology and Clinical Coordinator for Athletic Training Education at UGA. He serves as the Co-Chair of the Southeast Athletic Trainers’ Association Educators Conference and received an NATA Distinguished Athletic Trainer Service Award in 2006. He can be reached at: cooperb@uga.edu. Michael Ferrara, PhD, ATC, FNATA, is Associate Dean of Research and a Professor of Kinesiology at UGA. He is a member of the National Athletic Trainers’ Association (NATA) Research & Education Foundation Research Committee and is Past-President of the World Federation of Athletic Training and Therapy. Dr. Ferrara was inducted into the NATA Hall of Fame in 2009. He can be reached at: mferrara@uga.edu.

n o i t a r d y n o i H tat S

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Special Section for Coaches: Preventing Heat Illness It’s important to note that not all heat cramps are the same. Sickle cell crisis can present as heat cramps and sickling is often confused with heat cramping. If an athlete is a habitual cramper, the athletic trainer or the athlete’s doctor may suggest that they be tested for sickle cell trait. For those athletes who are known to have sickle cell trait, there are important distinctions between exertional cramps and heat cramps due to sickling. According to the NATA Concensus Statement on Sickle Cell Trait and the Athlete: • Heat cramping often includes muscle twinges, but sickling does not. • Heat cramps are much more painful. • Athletes suffering from heat cramps often begin to hobble, complaining of “locked up” muscles, while players with sickling usually slump to the ground with weak muscles. • Athletes with heat cramps often writhe and yell out in pain and their muscles are visibly contracted and rock hard. Athletes with sickling tend to lie still, not saying anything, and their muscles appear and feel normal.

• When sickling is caught early and treated right away, athletes usually recover faster than those with major heat cramping. Heat syncope: The main symptoms of heat syncope are dizziness and sometimes fainting (syncope is another word for fainting). This condition occurs when there is pooling of the blood in the lower extremities (thighs, calves, etc.) as a result of overheating and subsequent low blood pressure. When blood pools in the lower body, it is not making the rounds in the body’s circulation system, reducing the amount of blood, and thus oxygen, to the brain. The body’s initial response to the lack of oxygen to the brain is to “faint” so the body lies down and is in a better position for blood flow. The dizziness results from the initial lack of oxygen and fainting occurs when the athlete doesn’t stop, or at least slow, their activity. Other symptoms associated with heat syncope are dehydration, fatigue, tunnel vision, pale or sweaty skin, decreased pulse rate, and lightheadedness.

CorTemp

If one of your athletes begins feeling dizzy or shows any other symptoms of heat syncope, remove them from the hot environment, take off any protective equipment, and get them to rehydrate. Moving them to an airconditioned building is best, but isn’t always an option, so the athlete should at least get to a shaded area to lie down and place a cool towel or sponge over their head and/or neck. Lying down and elevating the feet above the head encourages blood flow to return to the heart, allowing for an increased amount of oxygen to return to the brain. After symptoms have cleared, usually in about 10 minutes, the athlete can return to activity with caution. Heat exhaustion: Heat exhaustion occurs when the body is unable to cool itself in a normal way through sweating. It usually results because of dehydration, but other factors—including illness, poor nutrition, and lack of acclimatization—can also increase the risk of heat exhaustion. Common signs and symptoms include a slightly elevated core body

It’s What’s Inside That Counts • Used in sports for over 20 years • Measures core temperature with accuracy & ease • Helps identify hyperthermia before it strikes • Wireless…non-invasive

CorTemp® Ingestible Temperature Sensor “Compared with rectal temperature (the criterion standard), gastrointestinal temperature was the only measurement that accurately assessed core body temperature. Oral, axillary, aural, temporal, and field forehead temperatures were significantly different from rectal temperature and, therefore, are considered invalid for assessing hyperthermia in individuals exercising outdoors in the heat.” *

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*Casa D.J. et al. Validity of devices that assess body temperature during outdoor exercise in the heat. Journal of Athletic Training. 2007;42(3):333-342. Circle No. 141 TR AINING-CONDITIONING.COM

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Special Section for Coaches: Preventing Heat Illness

BEST MEASURING TOOL There are two ways to measure environmental stress: The heat index (HI) and the wet bulb globe thermometer (WBGT). The general population is most familiar with the HI because it is often printed in the newspaper or reported during the evening newscast weather segment. However, the WBGT is a more accurate measuring tool when assessing whether practices need to be altered. The HI combines the effect of two variables on the body: ambient air temperature and humidity. It was designed to reflect the average person, who the HI assumes is approximately 5-foot-7, weighs 147 pounds, wears long pants and a short-sleeve shirt, is in the shade, and is walking at a pace of three miles per hour. Clearly, this is not even close to the average high school football player during a preseason practice.

The WBGT comprises three factors: ambient air temperature, humidity, and radiant heat. The additional measurement of radiant heat in the WBGT means that the effects of surrounding factors like playing surface (grass vs. synthetic turf) are taken into account. Agencies including the American College of Sports Medicine, the U.S. Department of Defense, and the National Athletic Trainers’ Association have all published position statements regarding athletic participation in extreme environmental conditions, and they all agree that the WBGT is the best way to dictate practice protocols based on environmental conditions. If your school’s heat policy doesn’t call for WBGT over the HI, you should encourage that this change be made.

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Levelen™ brings individual Athlete Sweat Testing to YOUR location. We do it for you, or you can do it yourself. Find out how at Levelen.com. Test results include athlete-specific recommendations for specific concentrations of our electrolyte drink mix designed to replenish what’s lost by each athlete. HEAT Sport Sciences, Inc. Levelen.com sales@heatsportsciences.com Circle No. 133 TR AINING-CONDITIONING.COM

Special Section for Coaches: Preventing Heat Illness temperature of 100 to 103 degrees Fahrenheit, dehydration, dizziness, lightheadedness, syncope, headache, nausea, pale skin, persistent muscle cramps, profuse sweating, chills, clammy skin, weakness, and hyperventilation. Any combination of these symptoms is a red flag that an athlete is in, or close to, danger. If you suspect an athlete is suffering from heat exhaustion, he or she must be removed from the hot/humid environment as quickly as possible and efforts must be made to rehydrate them and immediately cool their body. An ice bath or tub is the best way to quickly lower body temperature, however, ice bags, cold towels, and/or sponges placed in the groin, armpit, and neck regions will also help if a bath or tub is not available. If the athlete begins to feel better, he or she should not be sent back out to practice, but referred to their physician who may run further tests. Final clearance for return to activity after a heat exhaustion episode should always be given by a physician. If the athlete’s condition does not improve,

you should assume they are suffersigns include seizures, dehydration, ing from heat stroke and emergency weakness, hyperventilation, vomiting, services should be contacted immeand diarrhea. diately. While waiting for emergency servicHeat stroke: The most serious EHI es to arrive, you must cool the athlete’s is heat stroke. This is a medical emerbody immediately. The most efficient gency, and if not treated promptly and method is cold water immersion. If properly, can result in death. The key differences What is an adequate amount of time for between heat exhaustion and heat acclimatization to occur? ... The greatest stroke are core effects of acclimatization occur within the body temperature and nervous sysfirst 10 to 14 days of exposure to the heat. tem disruption. When heat stroke occurs, the body’s ability to cool itself cold water immersion is not available, has completely shut down. a cold shower, cold towels, or cold If an athlete’s temperature is highsponges are the next best options. If er than 104 degrees and they exhibit the athlete is conscious and not vomitchanges in behavior like drowsiness, ing, give them fluids to help rehydrate irrational behavior, confusion, irritathem. Heat stroke is the only injury bility, emotional instability, hysteria, where it is essential to treat the athlete apathy, aggressiveness, delirium, disfirst (cool the body through whatevorientation, and/or loss of consciouser means possible) and transport secness, heat stroke should be assumed ond (to the hospital). As with heat and emergency services should be conexhaustion, return to activity should tacted immediately. Other warning be granted only by a physician.

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º “We’re SERIOUS About HEAT STRESS Management!”

Special Section for Coaches: Preventing Heat Illness PREVENTION TIPS As sports medicine researchers learn more about the different types of heat illnesses and what causes them, we are also learning more about preventative methods. Though we know coaches cannot control the heat or humidity, you have quite a few options for handling it.

National Athletic Trainers’ Association (NATA) suggest an acclimatization period at the beginning of the season. The NCAA and many state high school athletic associations have implemented rules that limit an athlete’s practice activity until they have had a chance to adapt to the conditions. The NATA recommends that this acclimatization

It is imperative that athletes are well hydrated throughout the day, and that they continue to hydrate throughout practices and games. Changes in the body’s response, and consequent performance decreases, can occur with as little as a one- to two-percent decrease in body weight fluid loss. Acclimatization: Acclimatization is the natural process the body undergoes to get used to a stressful environment. Specifically, decreases in heart rate, core body temperature, and electrolyte losses through sweat and urine will ultimately allow an athlete to continue with physical activity in stressful environmental conditions. In the case of the summer months, this means heat and humidity. What is an adequate amount of time for acclimatization to occur? This depends on a wide variety of factors, but research has found that, generally speaking, the greatest effects of acclimatization occur within the first 10 to 14 days of exposure to the heat. Smaller changes continue for up to a month. For football players, the NCAA and

period span five days and specifically dictates practice length, number of sessions per day and the type of equipment that can be worn. The key to acclimatization is allowing the body to gradually get used to the environment. This includes slowly increasing the intensity and length of workouts. For football players, this also means gradually increasing the amount of protective equipment worn. For example, here in Georgia, new high school rules state that football players may not wear any protective equipment during the first five days of preseason practices, except for a helmet and mouthguard. Once players have completed five days of singlesession practices that last no more than two hours each, two-a-days are per-

RESOURCES Downloadable urine chart:  http://www-nehc.med.navy.mil/downloads/healthyliv/nutrition/ urinekleurenkaart.pdf NATA Position Statement on Fluid Replacement for Athletes:  http://www.nata.org/sites/default/files/ FluidReplacementsForAthletes.pdf

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NATA Consensus Statement on Sickle Cell Trait and the Athlete  http://www.nata.org/sites/default/files/ SickleCellTraitAndTheAthlete.pdf For past Training & Conditioning articles on heat illness:  Search “heat illness” on our Web site at: www.Training-Conditioning.com

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Dumbbells

The Evolution of Dumbbells

by Patrick Bohn

Customization and product enhancements have taken dummbells to a whole new level

he days of weight rooms filled with racks of dumbbells that are identical except for size differences may be a thing of the past. Today, colleges and high schools have the ability to maximize space and minimize costs using adjustable dumbbells. And traditional dumbbells now come with customization. All of these developments have led to dumbbells that can serve the best interests of your program, whether that’s saving space and money, or helping to build school spirit. Clearly, the future is now in the dumbbell industry. One of the biggest priorities schools have is the ability to save space in the weightroom by using adjustable dumbbells. “What schools really want is a durable product that allows them to get the most bang out of square footage as possible,” says Scott Schroeder, Sales and Marketing Director for Samson Weight Training Equipment. “Our adjustable dumbbells provide the ability to have all your weights in a more compact

T&C july/august 2012

area. And because they come on an movable rack, you’re not confined to one area. Finally, while some people shy away from adjustable dumbbells due to durability concerns, the allsteel construction of ours makes them durable.” Samson’s adjustable dumbbell has 15-pound handles and enough individual weight plates to adjust the total weight from 17.5 to 90 pounds. “We also wanted to ensure that the plates stayed tight together,” Schroeder says. “That’s why we have a groove system for the plates to go in, as well as a pin to go through the plates and hold them together. It makes it feel like one solid dumbbell.” Another company offering a space-saving adjustable dumbbell is PowerBlock. The company offers a series of adjustable dumbbells for commercial use in a variety of weight ranges. The lightest is 2.5 to 20 pounds, while the heaviest starts at 12.5 and increases all the way to 175 pounds. The heaviest set can

replace 22 sets of dumbbells, or over 4,000 pounds of free weights. “Our marketing credo is that PowerBlock saves time, space, and money,” says Jay Vollmer, PowerBlock’s Marketing Director. “We understand that schools, especially high schools, have budget concerns, and by using PowerBlock instead of traditional dumbbells, they can save enough money to but another elliptical machine or treadmill, which is going to come in handy.” PowerBlock’s dumbbells use a color-coded nesting system, where the lighter weight plates fit inside the heavier ones. A selector pin inserted into the weight stack allows the user to choose the various weights. The nesting system allows the dumbbells to have a compact shape, which comes with advantages, according to Vollmer. “The compactness allows the dumbbell to be closer to your body so your shoulder, elbow, and wrist can be in line,” he says. “This gives you better

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Dumbbells

control as you go through your exercise.”

appearance of team-colored text on the end.

Beyond saving space, having the ability to customize dumbbells is becoming more and more appealing to schools as well. “Customization is huge,” says Schroeder. “A weight room is a recruiting tool, and when you have dumbbells that have something specific to your school on them, that gets kids excited.”

Perform Better is also taking customization and putting it on their dumbbells. Their urethane dumbbells—which come in various sets, with the lightest being five to 50 pounds and the heaviest being 80 to 100 pounds—can have custom logos laser-engraved by customer request. Because they are urethane, not only will they last, they won’t damage floors or equipment if a student-athlete gets careless with one of them. Another big trend in dumbbells is durability and comfort, especially in the handles. Perform Better’s

Samson offers a customizable product in its welded, compressed dumbbell that contains a colored back plate. The end plate can be customized with a hollowed-out team name, which creates the

TR AINING-CONDITIONING.COM

dumbbells come with chromefinished handles that don’t flake or peel. Power Systems’ Apple Vinyl dumbbells, which range in weight from one to 15 pounds, also took into account the handle, which has been ergonomically designed to ensure that athletes will remain comfortable as the progress through their workout. In addition to the handle, small indentations at the top and bottom of the dumbbells prevent them from rolling away on a weightroom floor.

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Dumbbells Revolutionary New Product

Finally there is a heavy duty, adjustable dumbbell (DB) that doesn’t break the bank. Introducing this new dumbbell from Samson Equipment—a unique design featuring two handles (each weighing 15 pounds) and all the 10-, five- and 2.5-pound plates you need to adjust each DB up to 90 pounds. Each plate slides on effortlessly, then is pinned in place with solid-steel rods. Each handle is open, just like any other DB, so full wrist range of motion is possible. A custom table operates on lock-in-place casters, the top “staging area” is coated with heavy-duty urethane, and the front of each table can be fully customized with your graphics. Samson Weight Training Equipment • 800-472-6766 www.samsonequipment.com Circle No. 557

Space-Saver

PowerBlock® Commercial Dumbbells have the ability to replace up to 22 pairs of dumbbells in the space of one. The dumbbells and stand require just 19” x 21” of floor space. Sizes are available to meet any lifter’s needs: 2.5-20, 4-32, 10-50, 5-90, 12.5-125, and 12.5-175 pounds per hand. PowerBlocks are perfect for workstation set-ups as you can fit a set and stand at each power rack. The gallery on the company’s commercial Web site shows some facility set-up ideas. PowerBlock • 800-446-5215 www.powerblock.com

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“Maintain Performance until the Final Whistle!”

Durable Dumbbells

Perform Better’s PB Extreme Urethane Dumbbells are the most durable dumbbells available and are built to last a lifetime. Each one has a solid-steel design with a high-end finish, as well as a 32-millimeter handle that will not flake or peel. The urethane is odor-free and will protect floors and other equipment. Custom logos can be laser engraved into each one to give your dumbbells a world-class look. These PB Extreme Urethane Dumbbells are only available through Perform Better. Request your free copy of Perform Better’s catalog by contacting the company. Perform Better • 800-556-7464 www.performbetter.com

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Unique Design

Dumbbells come in many shapes and sizes, but the Apple Vinyl Dumbbells by Power Systems are unique in both design and function. Available in 12 different weights, from one to 15 pounds, the vinyl-encased cast iron dumbbells stay put thanks to the apple shape. Top and bottom indentations, plus ergonomic handles, make them versatile and comfortable for the user. The price starts at $2.35 for the lightest weight, and $19 for the heaviest dumbbell. Power Systems, Inc. • 800-321-6975 www.powersystems.com

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PowerBlock® Commercial Dumbbells Replace up to 22 pairs of dumbbells in the space of 1

10-50, 5-90 12.5-125 or 12.5-175 lbs per hand

Available through Athletic Training Distributors

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T&C july/august 2012

800·446·5215 Call or click for free brochure powerblock.com Circle No. 149 TR AINING-CONDITIONING.COM

Ankle & Foot Care Best of Both Worlds

Kick Plantar Fasciitis

The STRETCH-EZ is a unique stretching aide that assists in the treatment of plantar fasciitis, heel spurs, and calf, thigh, hip, or low back strains and injuries. Its cradlelike design allows for comfortable stretching of the toes, foot, heel, Achilles tendon, hamstring, quadriceps, calf, and thigh while alleviating stress on the heel. Great for individuals with limited flexibility or range of motion. Made in the USA. ™

OPTP • 800-367-7393 www.optp.com

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Complete Ankle Protection

The Stromgren Athletics model 329 brace offers complete heel-lock ankle protection without tape, yet it has outstanding compression and moisture-management features. A Spandex sock applies comfortable and even compression to the entire foot complex, yet stays cool and dry because of the moisture-wicking properties of the fabric. Permanently attached heel-lock straps help control severe eversion and inversion of the ankle complex. This support fits both the left and right foot and is available in black or white. Stromgren Athletics • 800-527-1988 www.stromgren.com

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No Ice Needed

ThermaZone™ is a powerful, compact, thermo-electric painrelieving 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 • 877-646-1222 www.therma-zone.com Circle No. 562

For athletes looking for the best of both worlds, the Excel lace-up brace provides the comfort and mobility of a lace-up with the support and security of a tape job. With its circumferential strap that helps stabilize the brace and lacing system that tightens all the way around, Excel provides a conforming and comfortable fit. Excel is also lined with neoprene for maximum comfort and fit with nylon eyelets to reduce pressure points. Active Ankle Systems, Inc. • 800-800-2896 www.activeankle.com

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Stay Cool & Comfortable

The smartest athletes think ahead. They consider tomorrow’s training, the next competition, and how they’ll feel the morning after a killer workout. McDavid’s Targeted Compression Technology increases blood circulation and aids in a more complete recovery. The anatomical 3D design and ultra airflow system of these compression socks keep your wheels cool and comfortable while recovering in McDavid style. Slip on during post-game travel or while you snooze and dream of glory. McDavid • 800-237-8254 www.mcdavidusa.com

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Maximum Support

The Superfeet ® Green Premium Insole helps maximize the fit, comfort, and performance of your shoes. Use this product to add maximum support, shock absorption, and stability to your athletic, industrial, or everyday footwear. Superfeet Green’s extra deep heel cup cradles your heel’s fat pad for maximum natural shock absorption. The biomechanically correct arch shape supports and aligns the foot, helping to prevent heel pain, plantar fasciitis, and other common foot problems. Superfeet Worldwide • 800-634-6618 www.Superfeet.com

Circle No. 516

Game-Changing Improvements A major re-engineering of the 610 Arizona Ankle Brace design emphasizes quality points of the original brace while stepping up durability, function, and performance with some “gamechanging” improvements. The addition of a new breathable mesh/foam tongue provides improved comfort and durability. The stretchable Achilles accommodation panel allows for a more comfortable fit, and the bottom seam design replaces the Achilles seam, reducing irritation points to provide a more comfortable fit. This product is lightweight, low profile, and machine washable.

PRO Orthopedic Devices, Inc. • 800-523-5611 www.proorthopedic.com Circle No. 517 TR AINING-CONDITIONING.COM

Stay In The Game

The all-new DonJoy ® Stabilizing PRO ankle brace is a low-profile, versatile brace designed for tough players who expect the best in ankle protection. It is made of rugged materials and built to meet the needs of the most demanding athletes. Strap on the DonJoy Stabilizing PRO and know that your chances of ankle injury have been reduced by 61 percent. DJO Global offers a comprehensive portfolio of ankle braces including its Procare® and Aircast ® brands. DJO Global • 800-793-6065 www.djoglobal.com

Circle No. 511 T&C July/august 2012

Ankle & Foot Care Stable Ankles

The ASO® ankle stabilizer now has the bottom shoelace attached to the tongue. This keeps the shoelace centered even after multiple applications. In addition, by attaching the shoelace, it will never become separated from the ASO when washed. Finally, it reduces the possibility that someone could improperly apply the ASO by putting the tongue under their foot. The ASO fits either the left or right ankle. Medical Specialties, Inc. • 800-582-4040 www.medspec.com

Circle No. 507

Low Cost Rehabilitation o

The ROCK™ Ankle Exercise Board is an OPTP exclusive. It provides low cost active and reactive rehabilitation for the lower kinetic chain. The flatted sphere base creates a smooth transition from one movement to the next. Using the ROCK improves proprioception and balance, increases range-of-motion, strengthens the lower kinetic chain, and is appropriate for use in therapy as well as active training. The board supports up to 242 pounds. OPTP • 800-367-7393 www.optp.com

Circle No. 560

Your Research Ends Here

McDavid 195™ Ultralight Laced Ankle Brace makes ankle injuries three times less likely. Ankle injuries are a pain—they are all too frequent and difficult to come back from. A major university study, involving more than 1,400 high school basketball players, proved that those wearing the McDavid 195 brace were three times less likely to experience ankles injuries VS. those who didn’t wear the brace. The McDavid 195 simulates a perfectly executed athletic tape wrap. Unlike a taping, the fully adjustable figure-6 straps can be tightened quickly and easily without shoe removal.

McDavid • 800-237-8254 www.mcdavidusa.com

Circle No. 509

Maximum Protection for Athletes

Ensures Proper Placement

Inner Lok 8® features an internal figure-eight strapping system that is easy to put on and ensures proper placement so the ankle is in a protected position. The full top strap locks the figure-eight straps in position. The new quick-release strap feature makes brace removal quick and easy. It includes exclusive features such as full elastic back, seamless arch, breathable tongue, and an industry leading 12-month warranty.

Swede-O, Inc. • 800-525-9339 www.swedeo.com

Circle No. 582

Unrestricted Movement The Cramer ESS Ankle Compression Sleeve’s patented articulated ankle joint allows for unrestricted movement while providing mild compression and support to the joint. Compression provides a performanceenhancement benefit as well as mild muscular support. The unique knitted design allows for lightweight fit and exceptional stretch and comfort. Cramer Products, Inc. • 800-345-2231 www.cramersportsmed.com

Circle No. 503

Targeted Compression

The Arch Pro-Tec™ Arch Supports provide targeted compression, alleviating conditions of plantar fasciitis and heel pain. They support the plantar fascia by wrapping around the foot and providing upward compression to the arch region. The Arch Supports are extremely comfortable within the shoe and allow users to control the amount of support they deem necessary. Each includes a medial pad for additional support to the inside arch, helping prevent excessive pronation. Pro-Tec Athletics • 800-779-3372 www.injurybegone.com

Circle No. 514

Precision Icing

The Volt is maximum protection for the maximum athlete. Engineered for performance, the Volt features a carbon fiber-reinforced plate, a molded-bearing hinge design to provide a smoother range of motion, strengthening ribs for a thinner profile that fits better in your shoe, fabric-backed EVA foam pads for durability and comfort, and a single webbing strap with dual fastening option for a customized fit.

Icy Feet™ is the easy-to-use, no-mess way to apply an even, precise icing to the soles of the feet. The patent-pending orthotic cold pack features an engineered insole shape with a recessed heel cup and an elevated arch to allow for a comfortable fit while providing constant contact at the point where relief is most needed. Icy Feet is the perfect solution for painful feet, arches, and tendons as a result of foot ailments such as plantar fasciitis, heel spurs, and inflammation following work or exercise.

Active Ankle Systems, Inc. • 800-800-2896 www.activeankle.com

Pressure Positive Company • 800-603-5107 www.pressurepositive.com

T&C july/august 2012

Circle No. 510

Circle No. 555

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Ankle & Foot Care Evolutionary Step Forward

The ASO EVO® ankle stabilizer is an evolutionary step forward in ankle bracing technology with its unique stirrup strap, stabilizing straps, and dynamic cuff. This new design enables the ASO EVO to comfortably provide exceptional ankle support and stability in the treatment of syndesmotic (high) or inversion ankle sprains and to reduce the severity and frequency of future ankle injuries. The ASO EVO fits either the left or right ankle. Medical Specialties, Inc. • 800-582-4040 www.medspec.com

Circle No. 501

Ultimate Skin Protection

The advanced liquid technology in Pro-Tec Athletics’ LiquiCell® Blister Bands protects skin from rubbing and friction, protecting against blisters, hot spots, abrasions, and bunions. LiquiCell® is a blister, created so you don’t have to go through the pain of having your body make one. The liquid in a LiquiCell® bandage circulates and moves in all directions so your skin doesn’t. With easy-to-use and completely safe peel and stick application, LiquiCell® Blister Bands provide the ultimate skin protection. Pro-Tec Athletics • 800-779-3372 www.injurybegone.com

Circle No. 502

Supportive Bracing System

Starting with the popular and very effective 610 Arizona Ankle Brace, PRO has taken ankle support to a new level. By combining the ankle brace with a non-elastic strapping system that anchors on the calf, PRO has created a very supportive inversion resistant bracing system: the 611 Ankle Anchor. Ideal for chronic ankle conditions and high-ankle sprains, the Ankle Anchor System is lightweight and machine washable. For more information, please contact PRO. PRO Orthopedic Devices, Inc. • 800-523-5611 www.proorthopedic.com

Circle No. 500

The One You Need

Designed to be extremely light and low-profile, The One® ankle brace is comfortable to wear in shoes or cleats during competition. Offering all the benefits of taping, but with the flexibility of a soft strap brace, The One protects against inversion and eversion ankle sprains. Anti-slip criss-crossing side straps can be adjusted at any time to help prevent slippage and ensure a tight, comfortable fit. Side-pulling stirrup straps imitate the effects of taping while a cushioned tongue keeps the brace comfortable. Neoprene and latex free, The One comes in black and white. Available in sizes XS to XXXL. Mueller Sports Medicine • 608-643-8530 www.muellersportsmed.com

Circle No. 573

Fits Comfortably

Multi-Sport is a low-profile strap style brace that fits comfortably in most shoes. It utilizes Swede-O’s high quality materials and construction at an economical price. The figure-eight straps simulate a professional taping procedure to help prevent ankle injuries. The full top strap secures the figure-eight straps in position for a more secure fit. The brace includes many of Swede-O’s exclusive features plus its industry leading 12-month warranty. ™

Swede-O, Inc. • 800-525-9339 www.swedeo.com TR AINING-CONDITIONING.COM

Circle No. 583

Promotes Healing

Cho-Pat’s new VE Ankle Compression Sleeve combines warmth, compression, and support with its unique closure. The result is an easier-to-use sleeve that helps reduce ankle pain and discomfort and promotes healing. The sleeve features a three-dimensional knitting that offers an even contoured fit, two padded inserts that help stabilize and give more support, promotes circulation, and generates warmth to enhance healing, and a Velcro® front closure for ease of use. This product is latex and neoprene-free, available in sizes, and USA-made. Cho-Pat • 800-221-1601 www.cho-pat.com

Circle No. 513

Socks Designed With You in Mind

Made in the USA, Ever-Safe socks were designed with increased cushion and support. Designed using polyester with antimicrobial and fluid-resistant technologies, the Ever-Safe sock will control odor, bacteria, and moisture. Whether you are on your feet or sitting, working out or spending time with your family, the Ever-Safe sock will continue to work for you. Ever-Safe, LLC • 877-721-5227 www.ever-safe-products.com

Circle No. 512

Inserts for Anyone

Spenco introduces the New Polysorb® ProForm Ultra-Thin inserts. Perfect for walkers, runners, or anyone seeking targeted shock absorption without sacrificing toe room. The new ultra-thin design features the Polysorb® features you’ve come to expect from Spenco in a lighter contoured ultra-thin design. The ProForm is the perfect solution for the athlete who wears cleats with removable insoles. Spenco Medical Corporation 800-877-3626 www.spenco.com

Circle No. 585

T&C July/august 2012

Heat Stress Prevention All-In-One

PowerFlo Portable Misting Accessories provide a unique, all-in-one system that requires no additional water or power hook-ups. PowerMisters run off your chilled water for more effective temperature drop and are collapsible yet sturdy with minimal maintenance and upkeep.

Cramer Products, Inc. • 800-345-2231 www.cramersportsmed.com

Circle No. 518

Durable & Rugged

The Hydration Station brand of portable drinking fountains is the most durable and rugged brand on the market. Constructed with welded aluminum carts with galvanized industrial casters and no-flat foam tires, the Hydration Station is meant to last for years to come. Now with the new bend water valve. No valve handles and no moving parts to break or lose. Make the Hydration Station your choice.

WissTech Enterprises • 281-277-7238 www.wisstechenterprises.com

Circle No. 519

Beat The Heat

Heat Guard® can be your first line of defense in the prevention of heat-induced fatigue and performance loss. In addition to sodium and chloride, Heat Guard contains potassium, and the unique wax tablet provides slow release—up to five hours—of the active ingredients to prevent “salt sickness” and provide a continuous, gradual flow of vital electrolytes throughout a workout or competition. Heat Guard is convenient, easy to use, and cost-effective. Mission Pharmacal Co. • 210-696-8400 www.missionpharmacal.com

Circle No. 524

Supports Muscle Rebuilding

G Series Protein Recovery Beverage is a protein and carbohydrate beverage formulated with the consistency of a thirst quencher. It has an effective amount of protein that contains essential amino acids needed to help support muscle rebuilding after training or competition. G Series Recover should be consumed within about 60 minutes after exercise for maximum muscle benefit. Gatorade • 800-884-2867 www.gatorade.com

Circle No. 520

Sustained Hydration

Significant Reductions

Cool Draft’s portable misting fans will significantly reduce unsafe playing or practice conditions due to heat by reducing ambient air temperatures as much as 35 degrees, thus reducing heat-related injuries. The 360 series of misting fans are self-contained, completely U.S. made, and provide a convenient and safe way to transport the fans. All of this without the high price tag associated with high-end misting fans. Cool Draft Scientific, LLC • 877-676-1140 www.cooldraft.com

Circle No. 521

When Accuracy is a Must

“Oral, axillary, aural, temporal, and field forehead temperatures were significantly different from rectal temperature and, therefore, are considered invalid for assessing hyperthermia in individuals exercising outdoors in the heat,” wrote Doug Casa in the Journal of Athletic Training in 2007. The CorTemp core body temperature pill reveals vital information necessary for the prevention and treatment of heat-related illness on the field. It has been used in sports for years and is FDA-cleared. CorTemp®, HQ, Inc. • 941-723-4197 www.hqinc.net

Circle No. 525

All-In-One Solution

The DataTherm® II Continuous Temperature Monitor Kit is an all-in-one solution for assessing and monitoring core body temperature. Its compact size permits use at the incident and during transport. The flexible, disposable probes allow for rectal, axillary, and esophageal application. Now available with a two-meter probe, this provides the benefit of continuous temperature assessment during cold-water immersions. Software is also included for patient temperature trending and assessment. RG Medical Diagnostics • 888-596-9498 www.rgmd.com

Circle No. 556

Keep Your Athletes Safe

CeraSport and CeraSport EX1 rice-based hydration and performance drinks, developed along with doctors at major medical centers, feature a patented blend of brown rice and essential electrolytes, including citrate to counteract acidosis. CeraSport is fat-free and certified gluten-free. It provides energy for performance and quick yet sustained hydration which helps prevent heat stress. Available in powder, concentrate, and ready-to-drink in several flavors, CeraSport can be delivered to your school, office or home.

Keep athletes safe from heat illness with the rugged, accurate, and affordable Kestrel 4400 Heat Stress Tracker. With its crucial WBGT (wet bulb globe temperature) measurement, the waterless Kestrel 4400 aids athletic trainers in the prevention of heat stress when heat, humidity, and the sun create unsafe playing conditions. Waterproof and extremely durable, this product also includes in-depth data storage, charting, and wireless Bluetooth data transfer. The Kestrel 4400 comes with a five-year warranty and is made in the USA.

CeraSport 866-237-2770 www.cerasport.com

Kestrel® Weather Instruments by NK • 800-784-4221 www.nkhome.com Circle No. 523

T&C july/august 2012

Circle No. 584

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Heat Stress Prevention The Latest in Electrolyte Replenishment

HEAT Sport Sciences, Inc., provides individual athlete sweat testing and customized electrolyte replenishment, as used by the Philadelphia Eagles and Philadelphia Flyers. Electrolyte loss can vary greatly between athletes, so don’t gamble with electrolyte replenishment. Sweat testing is the answer and can be done at your location. You can do it yourself or the company can do it for you. The test results assign specific concentrations of the company’s electrolyte drink mix.

HEAT Sport Sciences, Inc. • 609-468-5746 www.levelen.com Circle No. 563

Constant Cooling

Featuring innovative engineering in water hosepowered drinking fountain chillers, this product has a dual manifold system constructed to hold five times the competitor’s water volume completely under ice at all times. The high volume manifold leads to a horizontal concentric copper coil to utilize the constant cooling power of ice. The internal manifold keeps water constantly chilled. Now with the new bend water valve.

Aquatic Therapy Go A Long Way

The StrechCordz® Long Belt Slider is the company’s best-selling inwater resistance product. For resisted swim out and speed-assisted swim back exercises, it can increase acceleration, strengthen stroke finishes, and improve times. The Long Belt Slider features a twoinch (five centimeter) belt that fits up to a 44-inch (1.1 meter) waist. It’s padded for comfort and connected to 20 feet (six meters) of latex safety corded tubing. In fact, the Safety Cord runs the entire length of the tube for additional security. For more on StrechCordz resistance tools—designed to meet the extreme demands of highlevel athletic training—contact the company today. NZ Manufacturing • 800-866-6621 www.strechcordz.com

Circle No. 528

Superior Hot & Cold Retention

Built to last and easy to maintain, SwimEx plunge tanks are made from superior fiberglass composite. The proven design formula sandwiches a balsa wood core between layers of fiberglass, resin, and gelcoat for superior heat and cold retention and unmatched beauty. Standard plunge tanks are white with waterline color tiles to match your team colors. Sectional designs and custom appearance options are also available. SwimEx, Inc. • 800-877-7946 www.swimex.com

Circle No. 529

2012: an Olympic year!

WissTech Enterprises • 281-277-7238 www.wisstechenterprises.com Circle No. 522

liFe iS SHOrT. PLAY HARD.

Stand the Test of Time

Waterboy Sports, Inc. • 888-442-6269 www.waterboysports.com Circle No. 564

TurfCordz® resistance tools – with Safety Cord Tubing – meet the extreme demands of high-level athletic training. Used by pro and Olympian athletes, the best-selling Safety Super Bungie and two-person Modular Speed Belt can increase speed and improve endurance.

Made in USA

Waterboy units are portable, practical, hygienic, and cost-effective. Built tough, these systems are designed to stand the test of time and provide the best service. From Chillers, Power Models, Inline, Misting Systems, now the 2nd Generation Models, Waterboy offers a wide selection of the finest portable drinking systems on the market today.

Order today! 800.886.6621 or visit nzmfg.com Circle No. 150

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T&C July/august 2012

4/3/12 11:20 AM

Directory

Advertisers Directory Circle #. Company. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Page #

102. 132. 113. 118. 137. 101. 134. 144. 141. 112. 107. 151. 130. 128. 103. 105. 104. 106.

Active Ankle. . . . . . . . . . . . . . . . . . . . . . . 3 Amerigel®. . . . . . . . . . . . . . . . . . . . . . . . 41 Biodex. . . . . . . . . . . . . . . . . . . . . . . . . . 21 Brain Armor™ by DSM Nutritional Products.27 CeraSport. . . . . . . . . . . . . . . . . . . . . . . . 52 Cho-Pat. . . . . . . . . . . . . . . . . . . . . . . . . . 2 Concordia University Chicago. . . . . . . . . 22 Cool Draft . . . . . . . . . . . . . . . . . . . . . . . 54 CorTemp®-HQ, Inc. . . . . . . . . . . . . . . . . 51 Cramer. . . . . . . . . . . . . . . . . . . . . . . . . . 20 DJO™ Global. . . . . . . . . . . . . . . . . . . . . . 12 Dynatronics . . . . . . . . . . . . . . . . . . . . . IBC EAS® Sports Nutrition. . . . . . . . . . . . . . . 43 Ferris Mfg. Corp.. . . . . . . . . . . . . . . . . . . 39 Gatorade (G Series) . . . . . . . . . . . . . . . . . 5 Gatorade (Perform 02™). . . . . . . . . . . . . . 9 Gatorade (Prime 01™). . . . . . . . . . . . . . . . 7 Gatorade (Recover 03™). . . . . . . . . . . . . 11

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

110. 145. 133. 143. 117. 116. 148. 125. 115. 152. 122. 153. 120. 135. 149. 124. 126. 123.

139. 100. 147. 111. 131. 129. 109. 119. 108. 127. 114. 150. 121. 142. 138. 140.

Hibiclens® & Hibistat®. . . . . . . . . . . . . . 17 Kestrel® by Nielsen-Kellerman. . . . . . . . 55 Levelen™ (HEAT Sport Sciences). . . . . . . 52 McDavid. . . . . . . . . . . . . . . . . . . . . . . . . 37 Medical Specialties. . . . . . . . . . . . . . . . 26 MilkPEP. . . . . . . . . . . . . . . . . . . . . . . . . 25 Mission Pharmacal. . . . . . . . . . . . . . . . . 58 Mueller . . . . . . . . . . . . . . . . . . . . . . . . . 34 Multi Radiance Medical . . . . . . . . . . . . . 23 Muscle Milk® (CytoSport). . . . . . . . . . . . BC OPTP. . . . . . . . . . . . . . . . . . . . . . . . . . . 31 Parents’ Guide to Sports Concussions. . . 73 Perform Better. . . . . . . . . . . . . . . . . . . . 29 Power Systems. . . . . . . . . . . . . . . . . . . 45 PowerBlock® . . . . . . . . . . . . . . . . . . . . . 58 Pressure Positive. . . . . . . . . . . . . . . . . . 33 PRO Orthopedic Devices. . . . . . . . . . . . . 36 Pro-Tec Athletics . . . . . . . . . . . . . . . . . . 32

RG Medical Diagnostics. . . . . . . . . . . . . 48 Rich-Mar . . . . . . . . . . . . . . . . . . . . . . . IFC Samson Equipment . . . . . . . . . . . . . . . . 57 Shamrock Farms Rockin’ Refuel. . . . . . . 19 Spenco® Medical. . . . . . . . . . . . . . . . . . 44 Stromgren Athletics . . . . . . . . . . . . . . . . 40 Swede-O . . . . . . . . . . . . . . . . . . . . . . . . 16 SwimEx . . . . . . . . . . . . . . . . . . . . . . . . . 28 The Halo (Mission Competition) . . . . . . . 13 ThermaZone™ (Innovative Medical Equipment).39 Treatment Options . . . . . . . . . . . . . . . . . 22 TurfCordz™/NZ Manufacturing . . . . . . . . 63 VersaPulley & VersaClimber . . . . . . . . . . 30 Waterboy Sports. . . . . . . . . . . . . . . . . . . 53 Whitehall Manufacturing. . . . . . . . . . . . . 47 WissTech Enterprises. . . . . . . . . . . . . . . 50

Products Directory

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

505. 510. 576. 506. 532. 539. 544. 584. 513. 521. 525. 541. 503. 518. 526. 540. 548. 536. 542. 511. 567. 569. 535. 550. 512. 546. 527.

549. 520. 538. 523. 563. 509. 515. 507. 501. 545. 551. 524. 580. 575. 573. 528. 560. 559. 537. 547. 572. 574. 508. 577. 555. 552. 517.

500. 514. 502. 556. 578. 579. 557. 554. 566. 533. 585. 558. 570. 561. 516. 582. 583. 529. 562. 571. 581. 543. 564. 568. 522. 519.

Active Ankle (Excel lace-up brace) . . . . . 59 Active Ankle (Volt ankle brace). . . . . . . . 60 Amerx (AmeriGel® Wound Dressing). . . . 72 Amerx (Amerigel® Wound Wash). . . . . . . 69 Biodex (BioSway). . . . . . . . . . . . . . . . . . 70 Biodex (Concussion Management Program). . . 67 Brain Armor™ by DSM Nutritional Products.67 CeraSport. . . . . . . . . . . . . . . . . . . . . . . . 62 Cho-Pat . . . . . . . . . . . . . . . . . . . . . . . . . 61 Cool Draft . . . . . . . . . . . . . . . . . . . . . . . 62 CorTemp®-HQ, Inc. . . . . . . . . . . . . . . . . 62 Cramer (950 tape) . . . . . . . . . . . . . . . . . 67 Cramer (ESS Ankle Compression Sleeve). . . . . 60 Cramer (PowerFlo). . . . . . . . . . . . . . . . . 62 Cramer (product launch). . . . . . . . . . . . . 65 Creative Health Products . . . . . . . . . . . . 68 CytoSport (ENERGY DROPS™). . . . . . . . . 68 CytoSport (Monster Amino™). . . . . . . . . . 69 DJO™ (Donjoy® Reaction). . . . . . . . . . . . 67 DJO™ (DonJoy® ankle brace) . . . . . . . . . 59 Dynatronics (many treatment options) . . 67 Dynatronics (X5). . . . . . . . . . . . . . . . . . . 71 EAS® Sports Nutrition (Lean 15™). . . . . . 68 EAS® Sports Nutrition (Protein Powder). . 71 Ever-Safe. . . . . . . . . . . . . . . . . . . . . . . . 61 Ferris Mfg. . . . . . . . . . . . . . . . . . . . . . . . 67 Firstbeat Technologies . . . . . . . . . . . . . . 65

T&C july/august 2012

Gatorade (Energy Chews). . . . . . . . . . . . 72 Gatorade (Recovery Beverage). . . . . . . . 62 Gladiator® . . . . . . . . . . . . . . . . . . . . . . . 72 Kestrel® by Nielsen-Kellerman. . . . . . . . 62 Levelen™ (HEAT Sport Sciences). . . . . . . 63 McDavid (195™ Ankle Brace) . . . . . . . . . 60 McDavid (Targeted Compression Technology). . 59 Medical Specialties (ASO® ankle stabilizer). . . 60 Medical Specialties (ASO EVO®). . . . . . . 61 MilkPEP. . . . . . . . . . . . . . . . . . . . . . . . . 67 Mission Competition (The Halo) . . . . . . . 70 Mission Pharmacal. . . . . . . . . . . . . . . . . 62 MoGo Sport . . . . . . . . . . . . . . . . . . . . . . 69 Mueller (PerformPlus™ Trainer’s Tape). . . 71 Mueller (The One®). . . . . . . . . . . . . . . . . 61 NZ Manufacturing. . . . . . . . . . . . . . . . . . 63 OPTP (ROCK™ Ankle Exercise Board). . . 60 OPTP (STRETCH-EZ™). . . . . . . . . . . . . . . 59 Perform Better (Hang Clean Stands). . . . 69 Perform Better (Single Leg Squat Stand).72 Perform Better (Urethane Dumbbells). . . 58 Power Systems (Apple Vinyl Dumbbells).58 Power Systems (VersaSteps™) . . . . . . . . 71 PowerBlock® . . . . . . . . . . . . . . . . . . . . . 58 Pressure Positive (Icy Feet™). . . . . . . . . . 60 Pressure Positive (RAW Heat and Ice). . . 69 PRO Orthopedic (610 Arizona Ankle Brace). . . 59

PRO Orthopedic (611 Ankle Anchor). . . . 61 Pro-Tec Athletics (Arch Pro-Tec™). . . . . . 60 Pro-Tec Athletics (LiquiCell® Blister Bands). . . 61 RG Medical Diagnostics. . . . . . . . . . . . . 62 Rich-Mar (EVO Therapy System). . . . . . . 70 Rich-Mar (seven modalities in one unit). 72 Samson Equipment (dumbbell). . . . . . . . 58 Samson Equipment (Power Thrust). . . . . 68 SelfGrip® (Dome Industries) . . . . . . . . . . 71 Shamrock Farms Rockin’ Refuel. . . . . . . 70 Spenco® . . . . . . . . . . . . . . . . . . . . . . . . 61 SPRI Products . . . . . . . . . . . . . . . . . . . . 65 Stromgren (1530SHTP girdle). . . . . . . . . 68 Stromgren (Model 329 brace). . . . . . . . . 59 Superfeet® Worldwide . . . . . . . . . . . . . . 59 Swede-O (Inner Lok 8®). . . . . . . . . . . . . 60 Swede-O (Multi-Sport™ ankle brace) . . . 61 SwimEx . . . . . . . . . . . . . . . . . . . . . . . . . 63 ThermaZone™ (Innovative Medical Equipment).59 Total Strength and Speed. . . . . . . . . . . . 65 Treatment Options . . . . . . . . . . . . . . . . . 70 VersaClimber . . . . . . . . . . . . . . . . . . . . . 67 Waterboy Sports. . . . . . . . . . . . . . . . . . . 63 Whitehall Manufacturing . . . . . . . . . . . . 68 WissTech (Coil Cool MAX). . . . . . . . . . . . 63 WissTech (Hydration Station) . . . . . . . . . 62

TR AINING-CONDITIONING.COM

Product Launch

PowerFlo Portable Misting Accessories

Firstbeat SPORTS

Firstbeat Technologies 310-259-2277 www.firstbeat.fi/sports Circle No. 527

Cramer Products, Inc. 800-345-2231 www.cramersportsmed.com Circle No. 526

Unique features:

Benefits for the user:

Unique features:

Benefits for the user:

• Unique, all-in-one system • No additional water or power hook-ups needed

• PowerMisters run off your chilled water for more effective temperature drop • Collapsible yet sturdy with minimal maintenance and upkeep

• Overnight HRV-based recovery test • Real time heart rate monitoring • Unique training load assessment

• Individualized training for teams • Detect early signs of overt-raining • Evidence-based support for critical training decisions

Tsunami Barbell™

(US Pat. No. 7,951,051 and other patents pending) Total Strength and Speed www.tsunamibarbell.com 888-532-8227 Circle No. 571

Braided Lateral Resistor SPRI Products www.spri.com 800-222-7774 Circle No. 558

Unique features:

Benefits for the user:

• Incorporates the SPRI Braided Tubing Technology, making the Lateral Resistor the next level in lower-body training • Available in five different resistance levels. • Rope-like construction makes it the most durable tubing on the market

• Ankle cuffs stay firmly in place while providing freedom of motion in all directions • Larger padded buffs make the Lateral Resistor comfortable • Ideal for the development of dynamic lower body quickness and reaction

TR AINING-CONDITIONING.COM

Unique features:

Benefits for the user:

• A flexible barbell that is made from a combination of special composite materials • Dual action of the bar includes amplitude and oscillatory movement to create a rolling wave that stimulates the sensory receptors or proprioceptors • The Tsunami Bar “comes to life” according to forces and movements that are used against the bar

• Provides an extraordinary training stimulus • EMG testing data suggests that muscle activation is approximately 20 percent greater, and that stabilizer muscles are three times more active when using the Tsunami Bar compared to a standard barbell • Helps to build a power reservoir to meet the needs of a modern-day athlete

T&C July/august 2012

Company News

Providing Help to Programs in Need

ytoSport™, the largest sports nutrition company in the U.S. and maker of Muscle Milk®, recently announced the launch of the Muscle Milk® Recovery Grant Program, which will provide up to $250,000 in grants to help rebuild and revitalize high school athletic programs around the country. Submissions for high school programs will be accepted on the Muscle Milk Facebook page (www.facebook.com/musclemilk) through Nov. 30, 2012, with recipient programs selected in January 2013.

“High school athletic programs are critical to the overall development of student-athletes, and we are dedicated to helping them succeed,” said CytoSport™ Chief Marketing Officer Nikki Brown. “The Muscle Milk Recovery Grant Program is a great way we can provide financial resources to programs in need in local communities around the country.” Grants will be awarded up to $25,000 per submission to programs that show a financial hardship outlined in the application process. Applicants must be at least 14 years old and can nominate the high school of their choice on the Muscle Milk Facebook page, where they will be required to submit a written statement outlining their program’s needs, provide photos that support their request, and will have the option to upload a video link to help further tell their story. In conjunction with the launch of the Muscle Milk® Recovery Grant Program, Muscle Milk® will also launch limited time packaging that includes a red, white, and blue theme. A portion of sales from the patriotic packaging will go toward funding the Recovery Grant Program. ABOUT Muscle Milk

CytoSport, Inc 888-298-6629 www.cytosport.com

T&C july/august 2012

Muscle Milk® Ready-to-Drink is a protein-enhanced functional beverage that helps promote workout recovery, lean muscle growth, and sustained energy. Muscle Milk takes the guesswork out of high-performance nutrition, delivering a precise blend of premium proteins, complex carbohydrates, functional fats, vitamins, and minerals. CytoSport™, the maker of Muscle Milk®, is the largest sport nutrition protein beverage company in the U.S. and offers a complete line of proteinenhanced powders, shakes, and bars. Muscle Milk® was named Ready-to-Drink Beverage of the Year by bodybuilding.com, Best Functional Beverage and Beverage of the Year by BevNet, and Company of the Year by Beverage Forum, presented by Beverage Marketing Corporation and Beverage World.

TR AINING-CONDITIONING.COM

More Products Balance Assessment

It’s time to add Balance Assessment to the management of concussion. The Biodex Concussion Management Program is a complete solution to diagnose and manage concussions. It provides objective baseline screening with balance assessment utilizing the Biodex Balance System SD or Portable BioSway. Broaden your Concussion Management Program by adding balance assessment to your existing cognitive-based program. The comprehensive Varsity and Pro packages provide users with best practices tools, education, and support.

Climb Your Way Back

The SRM Rehab Model VersaClimber is a total-body, closed-chain, rehabilitation exercise machine. The SRM allows patients to progress from non- to partial- to fullweight-bearing, full-body exercise. It is fully adjustable to fit the height, weight, and length of all types of athletes and patients. Rehabilitation routines have been developed to provide a continuous arm and leg action in a seated or standing position, using varying stroke lengths, rates, and resistance levels. VersaClimber/HeartRate, Inc. • 800-237-2271 www.versaclimber.com Circle No. 543

Biodex Medical Systems, Inc. • 800-224-6339 www.biodex.com/concussion Circle No. 539

Many Treatment Options

Why settle for just cold and compression, when you can have four modalities generating up to seven different treatment options without the mess of melting ice? Treatment options include: cold, heat, compression, cold/compression, heat/compression, cold/stim, and heat/stim. In addition, the innovative ThermoStim Probe combines cold or heat with electrical stimulation to treat a wide variety of conditions in localized areas. Dynatronics • 801-568-7000 www.dynatronics.com

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Perfect for Athletic Trainers

Every roll of Cramer 100-percent cotton porous tape is like the next, which means you can count on it to unwind consistently, conform better, and adhere longer. Cramer 950, constructed with a latex-free adhesive, is perfect for athletic trainers or athletic programs looking for a high-quality, economically priced porous tape alternative. Cramer Products has been the industry leader in sports medicine and athletic training room supplies for more than 85 years. Cramer Products, Inc. • 800-345-2231 www.cramersportsmed.com

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Fight Knee Pain

Get fast relief with DonJoy ® Reaction, a revolutionary web brace design that actually pulls pain away from the knee, absorbs shock, and keeps you moving. The innovative solution disperses energy, providing comfort all day long. The brace stabilizes the patella on all sides, putting your knee in the correct tracking position. The lightweight and open framework is very comfortable, breathable, and stays in place. Go online to learn more. DJO Global • 800-793-6065 www.djoglobal.com

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Effective Recovery Beverage

The nutrient profile of chocolate milk is what makes it so effective as a post-exercise recovery beverage. It has the right mix of protein and carbs, is scientifically shown to refuel exhausted muscles, and has fluids and electrolytes to rehydrate and help replenish nutrients lost in sweat. Low-fat chocolate milk also has nine essential nutrients that an athlete needs. Go online to learn more about the science around refueling with chocolate milk. MilkPEP • 202-737-0153 www.gotchocolatemilk.com

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Relieves Pain

Brain Armor™ by DSM Nutritional Products 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.

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.

Brain Armor by DSM Nutritional Products • 888-OK-BRAIN www.brain-armor.com Circle No. 544

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Keep Your Brain Healthy

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Ferris Mfg. Corp. • 800-765-9636 www.polymem.com

T&C July/august 2012

Testimonial

Raise a Cup to the Kings!

More Products Drops of Energy

Cytomax ENERGY DROPS™ are a portable and chewable means by which to deliver a precise blend of carbohydrates and essential electrolytes. Cytomax ENERGY DROPS™ may be used before and during training. Each portable pouch provides 10 individual chews. Cytomax ENERGY DROPS™ are available in two great tasting flavor options: Tropical Fruit+Pomegranate Berry (non-caffeinated) and Orange+Tangerine (50mg of caffeine per pouch). Tropical Fruit+Pomegranate Berry is collegiate compliant. CytoSport, Inc. • 888-298-6629 www.cytosport.com

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Dynamic Equipment The Stanley Cup Playoffs are as much about survival as anything else. There are truly two seasons in the NHL—the regular season and the massive postseason, where, after an 82-game marathon, teams can potentially compete 28 more times. Players must lay everything on the line in each game, resulting in some of the toughest, most exhausting hockey imaginable. The Los Angeles Kings had never won a Stanley Cup in their 45-year history prior to 2012. Multi Radiance Medical MR4 Laser Therapy helped them maintain their mobility and helped give them the consistent pain relief they needed to ultimately end that drought. “Multi Radiance Medical’s MR4 Laser Therapy device provides unparalleled pain relief for acute and chronic conditions. It also helps restore mobility and range of motion, which allows for faster post-injury recovery during an intense season.” — Chris Kingsley, Head Athletic Trainer, L. A. Kings

The Samson Power Thrust is a dynamic piece of equipment that allows athletes to develop hip explosion and strength in the upper arms and shoulders. Each handle operates independently on linear ball bearings to allow for smooth movement, and resistance is easily added by the weight horns already attached to the handle apparatus. A variety of exercises, including extensions and rotations, can easily be performed using this unique piece of equipment. Samson Weight Training Equipment • 800-472-6766 www.samsonequipment.com

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Get Lean & Toned

If you’re exercising to get lean and toned, new EAS® Lean 15™ has what you need to keep you on track and going strong. It’s formulated with 15 grams of protein to help muscles rebuild and recover, five grams of fiber to promote a healthy digestive system, and 100 calories per serving. See what EAS Lean 15 can do for you. EAS® Sports Nutrition • 800-297-9776 www.eas.com/lean

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Measures All Muscles

The T-17k Cable Tensiometer measures all major muscle groups. It comes with accessories to measure foot, ankle, thigh, wrist, and head muscle strength, two chains and four coupling links. Creative Health Products • 800-742-4478 www.chponline.com

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Optimal Protection

The 1530SHTP hamstring compression girdle, part of the Hammy series, is designed to provide numerous functions while on either the game or practice field. The high-compression, anti-microbial, moisturewicking girdle provides optimal protection to the athlete’s iliac crest and tail bone. The adjustable straps are attached to the back of the girdle legs, then pulled tight to add support to the hamstring. Thin neoprene in back helps to retain body heat. Stromgren Athletics • 800-527-1988 www.stromgren.com

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Custom Designs Multi Radiance Medical 6565 Cochran Road Solon, Ohio 44139 440-542-0761 (800) 373-0955 info@multiradiance.com www.multiradiance.com

T&C july/august 2012

Whitehall Manufacturing, known for its high-quality whirlpools and other therapy equipment, is excited to announce its new custom design capabilities for schools and universities. You can now display your school’s logo, or any design of your choice, on a Whitehall whirlpool unit. Bring your school’s pride into the weightroom or therapy area, while enjoying the highest-caliber therapy equipment in the industry. Whitehall Manufacturing, Inc. • 800-782-7706 www.whitehallmfg.com

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More Products The Flavored Mouthguard

MoGo Performance Series mouthguards use revolutionary flavor technology that allows MoGo to place flavor into plastic. The flavor comes from natural ingredients and is not coated or sprayed on the plastic; it is embedded into the plastic. All flavors and materials are FDA compliant and BPA free. MoGo is the mouthguard athletes want to wear because of its superior fit, protection, and performance with flavor that lasts game after game. The mouthguard comes in five flavors (fruit punch, orange, lemon, mint, and bubble gum), and in youth and adult sizes. MoGo Sport, LLC • 203-529-3308 www.mogosport.com

Perform Better introduces its new PB Extreme Hang Clean Stands. These stands are a great solution for spotting Olympic Bar take-offs and landings. They are the perfect height for barbell lifts and are strong enough to withstand your toughest workouts. Each stand has raised side edges to prevent the weights from sliding off and measure 19” L x 16” W x 13” H. These PB Extreme Hang Clean stands are sold in pairs and are only available through Perform Better. Check out Perform Better’s 2012 catalog for more information. Perform Better • 800-556-7464 www.performbetter.com

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Skin Injury Solutions

Amerigel® Wound Wash provides a sterile, pH neutral, 3-salt Ringer’s solution for pain-free First Aid cleansing of wounds, cuts, scrapes, and abrasions immediately following skin injuries. Clinically proven pressure removes harmful bacteria and debris without stinging or burning. OTC. Wound Wash is available in four- and 7.1-ounce canisters with controlled pressure (PSI) technology. The product sprays at any angle, is drug and preservative free, contains no cytotoxic chemical additives, and eliminates waste by allowing multiple uses. Amerx Health Care Corp. • 800-448-9599 www.amerigel.com

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Ultra-Concentrated Formula

Monster Amino™ is an ultra-concentrated BCAA formula that delivers an 8:1:1 ratio of leucine to isoleucine to valine. Recent university research shows that a leucine-enriched beverage consumed with exercise synergistically activates and prolongs activity of the mTOR signaling pathway, which increases muscle anabolic potential (muscle growth)123. The mTOR pathway is the “trigger” that signals the very genesis of muscle protein synthesis.

Battling Ropes from New York Barbells of Elmira, Inc., are highquality PolyDacron ropes and a manufactured blend of polyester and polypropylene fibers. The ropes are super smooth and very flexible, and are safe on your hands with no shedding fibers. The Super Strong Ropes have a safe load of 11,550 pounds for 1 1/2-inch diameter ropes and 14,300 pounds for two-inch diameter ropes. The 1 1/2inch ropes have a breaking strength of 46,200 pounds, and the two-inch ropes have a breaking strength of 71,500 pounds. Both diameters come in lengths from 15 to 100 feet. The Black PolyDacron Climbing Ropes have a safe load of 16,456 pounds, a breaking strength of 82,280 pounds, and are available in two diameters (1 1/2 and two inches) and three lengths (15, 20, and 24 inches). Beam chain attachments cost extra. Ropes with knots are also available in 1 1/2- or two-inch diameters. Next day shipping is available on most orders.

CytoSport, Inc. • 888-298-6629 www.cytosport.com

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100% Certified Natural Pain Relief

RAW Heat and Ice natural pain relieving gels are certified 100-percent natural by the Natural Products Association. Made with organic ingredients and used by athletes and athletic training staffs to reliably relieve muscle and joint aches, pains, and strains both before and after physical activity, RAW Heat and Ice are aloe-based for smooth workability and safe skin absorption. Recognized for their pleasant aromas and available in BPA-free containers, RAW Heat and Ice products are safe enough for the whole family and strong enough to take your performance to a higher level.

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Super Smooth Ropes

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Withstands Tough Workouts

Pressure Positive Company • 800-603-5107 www.pressurepositive.com

Company News

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The company also offers eight strand PolyDacron black and green ropes, which are a manufactured blend of polyester and polypropylene fibers. These ropes are non-shedding, flexible, and soft on the hands, and will not open, even after heavy use. The rope is 1 3/4 inches in diameter and is best for undulation, battling, and fitness exercises.

New York Barbells of Elmira, Inc. 800-446-1833 www.newyorkbarbells.com/ropes.html T&C July/august 2012

Company News

More Products

Reduce Infection Rates, Protect Athletes

Concussion Prevention

Mission Competition Fitness Equipment created and manufactures The Halo, a dynamic rotary neck strengthening cable attachment. The Halo works the neck out by applying horizontal resistance during neck rotation. The company’s goal is to help in the prevention of concussions and neck injuries by increasing the athlete’s neck strength. Greater neck strength equals greater force dissipation upon head impact, which equals far fewer neck injuries and concussions. Mission Competition Fitness Equipment • 310-776-0621 www.halotwister.com

Since entering the athletic market in 2007, Molnlycke Health Care (Hibiclens/Hibistat) has been able to use lessons learned from more than 40 years of use in hospitals to help develop programs to reduce infection rates and help protect athletes. Skin infections are a preventable risk associated with athletic competition. Hibiclens Soap and Hibistat Wipes feature up to six hours of residual killing action, which helps reduce the risk of transfer of potentially harmful bacteria, viruses, and fungi. Hibi products are now being used by more than 8,000 athletic programs to help reduce infection rates. Molnlycke Health Care has also created education materials to help educate coaches, athletic trainers, athletes, parents, and teachers about the dangers of infection and best practices for prevention. All education materials have been made available at no charge. For more information on Hibiclens Antimicrobial Soap or Hibistat Wipes, please visit the Web site, where you can order education materials, find contact information, or learn more about Hibi products. Skin infections do not need to be an assumed risk in athletics.

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Rugged, Reliable, Innovative

The EVO (Every Viable Option) Therapy System by Rich-Mar is the most innovative modality system in the industry. The unique, customizable, and upgradeable platform offers up to seven modalities in one unit. It features Independent Channels of Stimulation: Quadpolar IFC, Pre Mod IFC, Russian, Hi Volt & Microcurrent. The system also features Rich-Mar’s patented Therapy Hammer & Hands-Free AutoSound Ultrasound Applicators, as well as optional Laser & Light Applicators. All are backed by the industry’s best warranty. Rich-Mar has proudly supported athletic training since 1968. Rich-Mar • 423-648-7730 www.richmarweb.com

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Versatile & Portable

The Biodex BioSway is a versatile, portable balance assessment and training device. It is perfect for when you need to bring the testing and training to your athletes. The software features an intuitive user experience and interactive CATCH Game to work on balance skills in a game-like setting. Use in conjunction with the Biodex Concussion Management Program to establish preseason baseline, quantify the components of balance before an injury occurs, and make “return-to-play” decisions. Biodex Medical Systems, Inc. • 800-224-6339 www.biodex.com/biosway

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Natural Protein Beverage

Rockin’ Refuel from Shamrock Farms is a high-quality natural protein beverage with the great taste of real milk. Rockin’ Refuel Intense Recovery provides the 2:1 carb to protein ratio optimal for muscle recovery with 20 grams of protein. Muscle Recovery also provides the 2:1 ratio with 17 grams of protein and no added sugar. Muscle Builder provides 30 grams of protein and low net carbs to aid in muscle development and definition. Shamrock Farms Rockin’ Refuel • 888-977-2475 www.rockinrefuel.com

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Effective Relief

Molnlycke Health Care 800-843-8497 www.hibiclens.com

T&C july/august 2012

Hyland’s Muscle Therapy Gel and Hyland’s Arnica tablets provide effective relief of muscle and joint soreness, bruising, and swelling due to overexertion or injury. Containing Arnica—the number one natural remedy for swelling, bruising, and trauma, Muscle Therapy Gel provides natural, safe, and effective pain relief, absorbs quickly, and is never greasy. This formula is FDA regulated and is side effect free, with no contraindications or drug interactions. Treatment Options • 800-234-8879 www.txoptions.com

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More Products Add Fun to Any Workout

Colorful air-filled steps add versatility and fun to any workout. VersaSteps™ can be arranged in different stepping patterns for personal training or rehab. They are particularly useful in youth programming. Place the steps flat side down, or for an advanced challenge, place the VersaSteps rounded side down. The textured surface helps prevent slipping. With six steps to a package, VersaSteps retail for $44.95. Power Systems, Inc. • 800-321-6975 www.powersystems.com

Testimonial

Cramer’s PowerMister Beats the Texas Heat

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Complete Recovery Solution

EAS Recovery™ Protein Powder provides a more complete recovery solution than 100-percent whey alone. It aids muscle recovery after exercise in three ways. Revigor ® HMB accelerates protein synthesis to promote muscle growth (according to studies in adults initiating an exercise program). The whey protein provides the building blocks for muscle repair. The sustained-energy carb blend helps refuel and recharge the body. See what a complete recovery solution can do for you. EAS® Sports Nutrition • 800-297-9776 www.eas.com/recovery

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Sticks to Itself, Not You

SelfGrip® helps active people and athletes perform their best by providing firm compression and maximum support to ligaments, tendons, and muscles. The unique cotton/latex woven process allows SelfGrip to stick to itself without pins or clips, or without sticking to hair or skin. SelfGrip is reusable, tears easily, wicks away moisture and perspiration, and even maintains grip underwater. Recommended by doctors and trainers, SelfGrip is available in two-, three-, and four-inch widths and assorted colors. Dome Industries, Inc. • 800-432-4352 www.selfgrip.com

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Effective Treatment

The Dynatron X5 is a highly effective treatment for both acute and chronic pain. This remarkable machine features two independent channels and six treatment modes, and it includes both large and small treatment probes. It features four frequency sweeps, frequency ranges from 0 to 200 Hz, a conductance meter, and a two-year warranty. The X5 is lightweight and affordable. Feeling is believing—for a free demonstration, contact your Dynatronics dealer or call the company directly. Dynatronics • 800-874-6251 www.dynatronics.com

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Complete Line of Tapes

Mueller introduces new PerformPlus™ Athletic Trainer’s Tape. PerformPlus™ features a higher thread count for an even stronger 100-percent cotton backcloth, but remains breathable and comfortable to the skin thanks to the porous nature of the tape. This high performance zinc oxide athletic trainer’s tape is available in 1 1/2- and two-inch rolls. Another part of the company’s line is Mueller Kinesiology Tape, which is designed to help increase the natural blood flow around your muscles. This tape features a revolutionary wave pattern adhesive that moves with the skin and muscles to reduce pain and increase mobility. Mueller Sports Medicine • 800-356-9522 www.muellersportsmed.com TR AINING-CONDITIONING.COM

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Temperatures in the Ft. Worth, Texas suburb of Saginaw are often extreme, with many days reaching 100 degrees or more. Rick Redden, ATC, Saginaw High School’s Head Athletic Trainer, faced the challenge of keeping athletes cool—especially during track and football. Six Cramer Powerflo systems provided hydration, but Rick was interested in getting a mister as well. “Most mister units were costly and bulky,” Redden says. Then he learned about Cramer’s new PowerMister portable misting accessories that add a misting station to Cramer Powerflo and ThermoFlo portable hydration systems. According to Redden, “The PowerMister accessories create the only hydration-misting combination unit on the market. Packed with ice and water, the cold mist lasts an entire practice. It costs about a third of other misting units, which is great when budgets are limited. It’s the perfect solution.” The PowerMister is durable and practically maintenance-free. It’s simple to install, use, drain, and store. And Redden says getting a drink and cooling down at the same time is a big hit with his athletes.

Cramer Products, Inc. PO Box 1001 Gardner, KS 66030 800-345-2231 www.cramersportsmed.com echristman@cramersportsmed.com

T&C July/august 2012

Testimonial

More Products

Online Degrees for Sports & Health Professionals

Exercise Comfortably

Perform Better’s new Single Leg Squat Stand is perfect for working your hamstrings, glutes, quads, and low back. It allows you to perform all single-leg exercises comfortably with its tubular top and vinyl encased foam covering. Its sturdy design is made with a diamond-plated platform and it measures 18 inches high. No more searching for a bench to do your lower body work. For more information on Perform Better’s Single Leg Squat Stand, check out the company’s new 2012 catalog. Perform Better • 800-556-7464 www.performbetter.com

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A Versatile Unit American Public University offers more than 170 undergraduate and graduate degree programs and certificates designed for sports and health sciences professionals, coaches, athletic administrators, and working adults like you – completely online. These dynamic programs are taught by industry professionals and experienced educators in the areas of kinesiology, human performance, strength and conditioning, nutrition, coaching studies, sports law, risk and regulation, ethics in sports, high school and collegiate sports administration, and more. American Public University has been nationally recognized by the Sloan Consortium for effective practice in online education. When you’re ready, visit StudyatAPU.com/TC.

“Having four children and being busy with full- and part-time jobs, I didn’t have a lot of extra money. So I wanted to be sure I could get a top-notch education for an affordable price—and APU enabled me to do that.” — Laurie Ogden, APU student; B.S., Sports & Health Sciences

“I was able to complete my master’s degree within a time frame that fit my schedule. The course work was challenging and rewarding. Now, I hope to move on to a second career that allows me to use the degree I worked so hard for.” — Jon LaBeau, APU graduate; M.S., Sports Management

“APU exceeded all my expectations. The resources they provided made me confident I could achieve my degree.” — Heidi Boe, APU graduate; M.S., Sports Management

American Public University 111 W. Congress St. Charles Town, WV 25414 877-777-9081 info@apus.edu www.StudyatAPU.com/TC

T&C july/august 2012

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

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Pre-Game Fuel

G Series Energy Chews are a pre-game fuel in a convenient form. They are designed to be used about 15 minutes prior to training or competition to provide energy from a concentrated blend of carbohydrates to fuel athlete performance. G Series Energy Chews help make carbohydrate energy rapidly available to working muscles for the start of activity, so athletes might feel the difference at the beginning of training or competition. Gatorade • 800-884-2867 www.gatorade.com

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Faster Healing

AmeriGel® Wound Dressing provides on-the-go infection control and faster healing for skin injuries including cuts and abrasions. It is the physician’s number-one rated topical wound treatment and is proven to kill 99.2-percent of MRSA in 24 Hours. AmeriGel® contains Oakin®, a broad-spectrum antimicrobial agent that kills bacteria commonly found in wounds including MRSA, VRE, Staphylococcus, Streptococcus, E-Coli, and Pseudomonas. AmeriGel® minimizes scarring and is available in Daily Dressing Packets, one-ounce tubes, and sterile Saturated Gauze Dressings. Amerx Health Care Corp. 800-448-9599 www.amerigel.com

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Maximum Protection

Gladiator®, a proud corporate sponsor of NATA, is the premier custom fit mouthguard in the USA. Gladiator®’s exclusive patented design offers maximum protection and comfort plus improved athletic performance. More than 10 years of research and development and unmatched professional experience keeps “Team Gladiator®” the industry leader and innovator in custom mouthguard technology. Personalization with team logo and ID is free. Get your athletes a Gladiator® and keep them in the game. Gladiator ® • 877-8-GUARDS www.gladiatorguards.com

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NEW FROM TRAINING & CONDITIONING

In the Fight Against Concussions: Reliable Resources PARENTS’ GUIDE TO SPORTS CONCUSSIONS

To help athletes fully recover from concussions, athletic trainers, coaches and athletic directors need an important ally — athletes’ parents. We’ve produced a comprehensive guide on concussions speciﬁcally created for the parents of the athletes you work with. It includes:

❚❘ Symptoms to watch for post-concussion ❚❘ What you need to know about neurocognitive testing, and Call 877.422.5548 Ext.11 for more information.

whether to seek additional testing ❚❘ Understanding return-to-play guidelines ❚❘ How to communicate and work with your athlete’s coaches and athletic trainers after the concussion ❚❘ Questions to ask your physician ❚❘ Information on choosing the right helmet

$ 50 TEAM DISCOUNT

A GREAT RESOURCE TO PROVIDE THE PARENTS OF YOUR ATHLETES ORDER FORM

MAG, Inc. 20 Eastlake Rd. Ithaca, NY 14850

TC 22.05

Concussion Kit State: Zip: (To be used if there’s a problem with your order.)

Includes:

PARENTS’ GUIDE TO SPORTS CONCUSSIONS

PAY M E N T M E T H O D

SHIPPING PRICES

❑ U.S. check made payable to MAG, Inc. enclosed (sorry, only US orders) ❑ VISA ❑ MasterCard ❑ Discover ❑ AmerEx Credit card #: ________/________/________/ ________ Expiration date: _____/ _____ 3 or 4 digit code: _______ Cardholder Name PRINTED: Cardholder Signature:

0-$49.99 50-$99.99 $ 100-$149.99 $ 150-and up $

= $8.00 = $9.00 = $10.00 = $12.00

ITEMS TITLE Parents’ Guide to Sports Concussions Training & Conditioning Concussion Kit

ALSO AVAILABLE Training & Conditioning

**PLEASE PRINT INFO.

Name: Address: City: Daytime Phone: Email address:

Special bulk pricing for orders of 20 or more books

PRICE $14.50 $65.00

QUANTITY

TOTAL

A comprehensive guide on concussions speciﬁcally created for the parents of the athletes you work with.

CONCUSSION: AN EDUCATIONAL DVD Information on concussion and post concussion syndrome for athletic trainers, coaches, and educators.

CONCUSSION POLICY GUIDE A step-by-step approach to developing a successful and comprehensive concussion program in schools. SPORTS CONCUSSION: FROM THE PLAYING FIELD TO THE CLASSROOM This tip card on concussions in sports helps coaches, athletic trainers, parents and school personnel recognize and monitor early and late concussion symptoms in student-athletes.

CONCUSSION EDUCATION: IN THE STUDENTATHLETE’S NEIGHBORHOOD This tip card provides

Fax this order to 607-257-7328 or Mail this order to MAG, Inc., 20 Eastlake Rd., Ithaca, NY 14850 TR AINING-CONDITIONING.COM

Subtotal $ + Shipping $ NY residents add sales tax $ = TOTAL $

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checklists and practical strategies on educating everyone on the signs and symptoms of concussion in student-athletes with tips for support and accommodations. T&C July/august 2012

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S U P P L I E R

W E B S I T E

Direc tory

The following directory offers information about leading suppliers, which can help you research product purchases for the coming school year. Listings include company name, product/service description, and Web site address for qualified advertisers in Training & Conditioning. For more details about these companies’ Web sites and a direct link to their site, visit w w w . t r a i n i n g - c o n d i t i o n i n g . c o m .

Active Ankle

Cho-Pat

Gatorade

www.activeankle.com

www.cho-pat.com

www.gatorade.com

Ankle Braces

See ad on page 3

Cool Draft Scientific

www.alter-g.com

www.cooldraft.com

American Public University

CorTemp-HQ, Inc.

Portable Misting Fans See ad on page 54

Online Programs for Sports Professionals

www.StudyatAPU.com/TC

Amerx Health Care Corporation

Core Body Temperature Monitoring Systems

www.hqinc.net See ad on page 51

Antimicrobial Skin Injury Care

Cramer Products, Inc.

See ad on page 41

www.cramersportsmed.com

www.amerigel.com

Sports Medicine Products See ad on page 20

Athletix Products by Contec, Inc. ™

Cleaning Products for Exercise Facilities

www.athletixproducts.com

Balanced Body

Mindful Movement Equipment & Education

www.pilates.com

Creative Health Products

Fitness Testing & Measuring Equipment

www.chponline.com

CytoSport, Inc.

Sports Performance Innovation See ad on pages 5,7, 9 & 11

Gebauer Company Topical Anesthetic Skin Refrigerants

www.gebauer.com

GE Healthcare

Precise and Accurate Body Composition

www.gehealthcare.com/ metabolichealth

HEAT Sport Sciences, Inc.

Sweat Testing & Customized Electrolyte Replenishment

www.levelen.com See ad on page 52

Human Kinetics

Physical Activity & Health

www.humankinetics.com

Sport-Oriented Nutritional Products

Infinity Performance, Inc.

www.cytosport.com

Rubber Flooring for Weightrooms

See ad on back cover

www.infinityflooring.com

Concussion Management Using Balance Assessment

DJO

Kestrel Weather Instruments by NK

See ad on page 21

www.djoglobal.com

Biodex Medical Systems, Inc. www.biodex.com

Brain Armor by DSM Nutritional Products

Orthopedic, Electrotherapy, Wound, Physical Therapy, Iontophoresis See ad on page 12

Dynatronics

Brain Armor—For Strong Brains

Advanced Technology Equipment

See ad on page 27

See ad on inside back cover

www.brain-armor.com

California University of Pennsylvania

Online Undergraduate/Graduate Programs

www.calu.edu/go

CeraSport

Rice-based Hydration and Performance Drinks

www.ceraproductsinc.com see at on page 52

See ad on page 2

AlterG

Anti-Gravity Treadmills

Sports/Medicine Products

T&C july/august 2012

www.dynatronics.com

EAS Sports Nutrition Sports Nutrition

www.eas.com

See ad on page 43

Accurate & Rugged Heat Stress Tracker

www.nkhome.com See ad on page 55

Legend Fitness

World Class Strength Equipment

www.legendfitness.com

Magister Corporation

Non-Latex Resistive Exercise Products

www.magistercorp.com

McDavid

Elite Seat

Sports Med, Protective Apparel, and Supporters

Portable Knee Extension Device

www.mcdavidusa.com

www.eliteseat.com

See ad on page 37

Ferris Mfg. Corp

Med Spec

www.polymem.com

www.medspec.com

Wound Dressings & Injury Wraps

ASO® and EVO® Ankle Stabilizers

See ad on page 39

See ad on page 26

TR AINING-CONDITIONING.COM

MilkPEP

Research the Science Behind Lowfat Chocolate Milk

www.gotchocolatemilk.com See ad on page 25

Mission Competition Fitness Equipment

Halo-Neck Strengthening Cable Attachments

www.halotwister.com See ad on page 13

Molnlycke Healthcare

Broad Spectrum Antimicrobial Skin Cleanser

www.hibiclens.com See ad on page 17

Mueller Sports Medicine

Braces, Supports, Tape, & Taping Supplies

www.muellersportsmed.com See ad on page 34

Multi Radiance Medical

Relieve Pain with Laser Therapy

www.multiradiance.com See ad on page 23

National Academy of Sports Medicine

Enhancement & Corrective Exercise Specialization

www.NASM.org/tc

National Strength and Conditioning Association

Authority on Strength & Conditioning

www.nsca-lift.org

New York Barbells of Elmira, Inc. Strength Training & Weight Equipment

www.newyorkbarbells.com

Pivotal Health Solutions

Stromgren Athletics

www.pivotalhealthsolutions.com

www.stromgren.com

Inversion Therapy, Treatment Tables, & More

PowerBlock

Selectorized Dumbbells

www.powerblock.com See ad on page 58

Athletic Supports, Apparel & Equipment See ad on page 40

Swede-O, Inc. Orthopedic Braces & Supports

www.swedeo.com See ad on page 16

Power Lift

SwimEx, Inc.

www.power-lift.com

www.swimex.com

Power Systems

The Pressure Positive Company

Heavy-Duty Strength Training Equipment

Fitness & Sporting Goods Equipment

www.power-systems.com See ad on page 45

Aquatic Therapy Pools & Plunge Tanks See ad on page 28

Deep Muscle Massage Tools

www.pressurepositive.com See ad on page 33

PRO Orthopedic Devices

ThermaZone

www.proorthopedic.com

Heating & Cooling Therapy

Neoprene Sports Medicine Supports See ad on page 36

Pro-Tec Athletics

Sports Medicine Braces, Hot/Cold, & Massage

www.injurybegone.com See ad on page 32

PROTEAM by Hausmann Athletic Training Equipment

www.proteamtables.com

RG Medical Diagnostics

Manufacturer’s Representative of Medical Products

www.rgmd.com

(Innovative Medical Equipment) www.therma-zone.com See ad on page 39

Total Strength and Speed

Weight Room Equipment & Accessories

www.totalstrengthandspeed.com

Treatment Options

All-Natural Alternatives to OTC Analgesics

www.txoptions.com See ad on page 22

TRX

Best-In-Class Training Equipment

www.trxtraining.com

See ad on page 48

VersaClimber/Heart Rate, Inc.

Rich-Mar

www.versaclimber.com

Electrotherapy & Light Therapy Technology

www.richmarweb.com

Strength Training & Rehabilitation Equipment See ad on page 30

See ad on inside front cover

Waterboy Sports, Inc.

Quality Resistive Exercise Products

Samson Equipment

www.waterboysports.com

See ad on page 63

www.samsonequipment.com

NZ Manufacturing, Inc. www.nzmfg.com

OPTP

Functional Rehab/Fitness Catalog

www.optp.com See ad on page 31

Parker Laboratories, Inc.

Medical Ultrasound & Electromedical Contact Media

www.parkerlabs.com

Perform Better

Functional Training & Rehabilitation Equipment

www.performbetter.com See ad on page 29

TR AINING-CONDITIONING.COM

Horizontal Power Model with 40-Gallon Tank

Heavy-Duty Weight Training Equipment

See ad on page 53

See ad on page 57

Wellness Brands The Right Stufff®

Shamrock Farms

NASA-developed Electrolyte Drink Additive

Protein-Fortified Lowfat Milk Beverages

www.therightstuff-usa.com

See ad on page 19

Whitehall Mfg.

www.rockinrefuel.com

Therapy & Healthcare Equipment

Spenco Medical

www.whitehallmfg.com

www.spenco.com

WissTech Enterprises

Foot and Wound Care Products See ad on page 44

SPRI Products

Professional Grade Portable Training Tools

www.spri.com

See ad on page 47

Portable Drinking Fountains

www.wisstechenterprises.com See ad on page 50

ZAMST

Injury Prevention Products and Education

www.zamst.com

T&C July/august 2012

Case Study

A Great Facility to Last a Lifetime

ishop Gorman High School, located in Las Vegas, Nev., is home to one of the top high school football programs in the country. In fact, BGHS sets the bar nationally in every athletic sport. So when the time came to build a new weightroom and athletic complex, no detail could be left out and every square inch of the massive new facility had to be customized to the coaching staff’s extremely detailed preferences. Having dealt with Samson Equipment in the past, Sean Manuel, BGHS’s Strength and Conditioning Coordinator, knew he only had one call to make. Coach Manuel traveled to Samson Equipment’s headquarters in Las Cruces, N.M., to personally go over his very specific designs for the new equipment, as well as provide input on how to modify existing equipment to flawlessly marry his older racks with his new equipment. All of the new equipment was to be placed onto a brand new, custom Mondo floor that included a large school logo as well as inlaid platforms for his “power stations.” It was vital for Coach Manuel to seamlessly marry his older equipment with his new equipment, as well as have each customization look exactly as he envisioned. This was no problem for Samson Equipment, since brand new design software enabled Coach Manuel to see the projected designs three dimensionally, as well as extremely detailed and close up. Going the extra mile on custom designs is one of the ways Samson Equipment sets itself apart from other equipment companies. The other way is the extreme durability of its equipment. The durability allowed Samson Equipment to

T&C july/august 2012

use older racks in conjunction with new equipment. While inferior equipment would have stuck out like a sore thumb, the flawless marriage proved that Samson Equipment is built to last. For Bishop Gorman, the end result speaks for itself. The school now has 18 complete power stations, with each containing built-in band pegs, custom chin-up bars and rotating chin-up handles, rotational bar sleeves or “malaks” firmly secured on the front of each rack, custom band and chain storage within the racks themselves, two single leg squat pads with storage, and built-in bumper plate and Olympic plate storage. We linked each rack to one another horizontally to enable TRX straps to be utilized as well as bolt on tricep ropes for a complicated pull up maneuver. Add custom paint, upholstery colors, and custom embroidery to each station, and you not only have a great-looking facility, but one that will last a lifetime and look unlike any in the country. Since 1976, jobs such as the one at BGHS have been commonplace for Samson Equipment. But now more than ever, Samson’s unique design capabilities, new products, and new philosophy combined with the same famous durability of equipment and great customer service proves the company is a force to be reckoned with for decades to come.

Samson Weight Training Equipment 800-472-6766 www.samsonequipment.com TR AINING-CONDITIONING.COM

CEU QUIZ

T&C July/August 2012 Volume XXII No. 5

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

ning

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

.com

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

Instructions: Go to www.training-conditioning.com and click on “CEUs” to take the quiz online. You may also mail your quiz

to us: Fill in the circle on the answer sheet (on page 79) 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 22.5 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 (page 4)

Objective: Learn about recent research, current issues, and news items of interest to athletic trainers and other sports medicine professionals. 1. What did the studies on mixing aerobic exercise and strength training uncover? a) That practicing aerobic exercise and strength training on the same day should not be done b) Practicing aerobic exercise and strength training on the same day can be done safely c) Aerobic exercise should always precede strength training d) Strength training should always precede aerobic exercise 2. How did the Swedish study on aerobic exercise and strength training conduct its research? a) College-aged men pedaled a stationary bike with both legs, and performed double-leg extensions immediately after b) College-aged men performed double-leg extensions, then pedaled a stationary bike using both legs immediately after c) College-aged men pedaled a stationary bike using one leg, and performed double-leg extensions six hours later d) College-aged men performed double-leg extensions, then pedaled a stationary bike using one leg six hours later

Answer sheet is on page 79...or take this quiz online and get instant results: www.training-conditioning.com click on CEUs

TR AINING-CONDITIONING.COM

3. What was the result of the study on ankle braces? a) Wearing an ankle brace alters knee biomechanics b) Wearing an ankle brace does not alter knee biomechanics c) Risk factors for ACL injury appeared to increase while wearing a lace-up ankle brace d) Risk factors for ACL injury did not appear to be impacted by wearing a lace-up ankle brace 4. The study on boosting the immune system followed the effects of using a beta-glucan supplement for how many days? a) Five b) Seven c) 10 d) 14 5. The study participants performed _____-minute cycling bouts to strain their immune systems. a) 50 b) 60 c) 80 d) 90

First and 10 (pages 14-22)

Objective: Learn how Colorado State UniversityPueblo’s strength and conditioning program helped the football team go from nonexistent to in contention for an NCAA Division II title. 6. The equation that makes the program at CSU-Pueblo work includes weightroom workouts, cultivating relationships, selling the training program, and _____? a) The training schedule b) Fundraising c) Building trust d) A well-built nutrition plan

7. Players in all positions participate in _____ training, which provides the opportunity to perform movement patterns that cannot be accomplished if the focus is strictly on barbell training. a) Plyometric b) Olympic lift c) Rope d) Dumbbell 8. What is the most effective way the author has found to ensure correct technique? a) Peer motivation b) Repetition c) Reduced training load d) Immediate correction 9. Following the break after the end of the season, players are provided with a_____-day per week introductory training program to take home. a) 5 b) 4 c) 3 d) 2 10. In order to train for power, Hedrick has athletes combine a_____with an Olympic lift. a) Short burst of aerobic activity b) Plyometric movement c) Set of dumbbell exercises d) Set of bodyweight exercises

Going Paleo (pages 24-33)

Objective: Learn about the Paleolithic diet and how to work with athletes who want to try it. 11. Foods that are not part of the Paleo diet include grains, dairy, and _____. a) Beans b) Eggs c) Nuts d) Coconut or olive oil

T&C July/august 2012

CEU QUIZ

12. The Paleo diet has become synonymous with _____ training. a) Endurance b) Strength c) Triathlon d) CrossFit 13. During exercise, athletes on the Paleo diet are advised to consume _____ grams of higher glycemic index carbohydrates that are easy to digest. a) 20 b) 40 c) 60 d) 80 14. Athletes on the Paleo diet should replenish their bodies within 30 minutes of exercise completion and again _____ minutes later. a) 120 b) 90 c) 60 d) 45 15. Most sports dietitians agree that competitive athletes need _____ grams of carbohydrate intake per kilogram of body weight per day. a) 20 to 25 b) 15 to 20 c) 10 to 15 d) Five to 10 16. If an athlete is considering going Paleo, questions to ask include: Why are you considering the Paleo diet, how different is it from your current way of eating, and _____? a) Will you have support from your family and friends? b) Will you get enough iron? c) Will you get enough vitamin D? d) Will you be able to follow the diet without cheating?

T&C july/august 2012

Power Shot (pages 42-47)

Objective: Learn how tennis athletes can develop power with a set of simple exercises that can be completed almost anywhere. 17. Most importantly, tennis players need strength training work to _____. a) Increase power b) Build stamina c) Focus on one group of muscles d) Correct muscular imbalances 18. Exercises for the shoulders include shoulder external rotation with scapular retraction and the _____. a) Bird dog b) Shoulder 90-90 plyo c) Scapular pulls and rows d) The wall angel

Safe Practices (pages 49-55)

Objective: Learn about exertional heat illnesses information that can be shared with coaches. 21. Which is not a symptom of heat cramps due to sickling? a) Muscle twinges b) Slumping to the ground c) Affected athlete not saying anything d) Lying still 22. Some of the symptoms of heat syncope include dizziness, fainting, dehydration, tunnel vision, and_____. a) Hobbling b) Blindness c) Writhing d) Fatigue

19. The walking lunge and twist is a good way to identify a muscular weakness or _____. a) Problem with balance b) Joint problem c) Lack of flexibility d) Flaw in training

23. Which of the following is not one of the articleâ&#x20AC;&#x2122;s listed options to immediately cool an athlete who may be suffering from heat exhaustion? a) Ice bags b) Lukewarm shower c) Cold towels d) Ice bath

20. How many foot contacts are recommended when jumping rope before practice? a) 300 b) 400 c) 500 d) 600

24. If an athleteâ&#x20AC;&#x2122;s temperature is higher than _____ degrees, they may be suffering from heat stroke. a) 100 b) 101 c) 102 d) 104 25. The NATA Position Statement on Exertional Heat Illness recommends _____ ounces of water or sports drink two or three hours prior to exercise. a) 20 to 24 b) 17 to 20 c) 10 to 12 d) Eight to 10

TR AINING-CONDITIONING.COM

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 22.5 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. 5.

m m m m m

m m

First and 10

6. 7. 8. 9. 10.

Going Paleo

11. 12.

13. 14. 15. 16.

m m m m

m m m m m

Power Shot

17. 18. 19. 20.

Safe Practices

21. 22. 23. 24. 25.

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T&C July/august 2012

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