Training & Conditioning 22.8 by Momentummedia

Chiropractic Care n Rowing Workouts

November 2012 Vol. XXII, No. 8, $7.00

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November 2012, Vol. XXII, No. 8

contents

10 4

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

7 John Lopez

Coppin State University

Product News Strength Training & Cardio 45 49 Power Racks 50 Arm & Shoulder 51 More Products

Advertisers Directory

CEU Quiz For NATA and NSCA Members

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

Treating the Athlete

Perfect Alignment

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

in Design 17 Strength If you ever get the chance to be involved in the design of a new

strength and conditioning facility, you’ll want to hear what these coaches—who have done just that—have to say. By Dennis Read Nutrition

26 Eating on the go can be challenging for athletes, but making the On the Road Again

right choices simply requires a little knowledge and planning ahead. By Lindsey Remmers Leadership

33 At Northeastern University, athletic training and strength and Breaking Down Walls

conditioning are no longer operating as separate entities, or even in separate rooms. By Art Horne & Dr. Gian Corrado Sport Specific

39 The women rowers at The Ohio State University train each part Strong Strokes

of the rowing stroke in the weightroom. This past spring, their strong strokes resulted in an NCAA Championship. By Kim Dally-Badgeley

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T&C november 2012

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

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 Cindy Chang, MD President, American Medical Society for Sports Medicine Dan Cipriani, PhD, PT Associate Professor Deptartment of Physical Therapy Chapman University Gray Cook, MSPT, OCS, CSCS, RKC Clinic Director Orthopedic and Sports Physical Therapy Dunn, Cook and Associates Keith D’Amelio, ATC, PES, CSCS Nike Sparq Training Bernie DePalma, MEd, PT, ATC Assistant Athletic Director Head Athletic Trainer/Physical Therapist Cornell University Lori Dewald, EdD, ATC, CHES, F-AAHE School of Public Safety and Health American Public University David Ellis, RD, LMNT, CSCS Sports Alliance, Inc. Boyd Epley, MEd, CSCS Director of Coaching Performance National Strength & Conditioning Association Peter Friesen, ATC, NSCA-CPT, CSCS, CAT Head Athletic Trainer/Conditioning Coach Carolina Hurricanes Lance Fujiwara, MEd, ATC, EMT Director of Sports Medicine Virginia Military Institute Vern Gambetta, MA President, Gambetta Sports Training Systems P.J. Gardner, MS, ATC, CSCS, PES Athletic Trainer, Liberty High School, Colo. Joe Gieck, EdD, ATR, PT Director of Sports Medicine Professor, Clinical Orthopaedic Surgery University of Virginia (retired)

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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

November 2012 Vol. XXII, No. 8 Publisher Mark Goldberg Editorial Staff Eleanor Frankel, Director Abigail Funk, Managing Editor R.J. Anderson, Patrick Bohn, Kristin Maki, Mary Kate Murphy, Dennis Read Circulation Staff David Dubin, Director Erin Stewart Art Direction Message Brand Advertising Production Staff Maria Bise, Director Neal Betts, Trish Landsparger Business Manager Pennie Small Special Projects Natalie Couch Dave Wohlhueter Administrative Assistant Sharon Barbell Marketing Director Sheryl Shaffer Advertising Sales Associate Diedra Harkenrider (607) 257-6970, ext. 24 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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Bulletin

Board Re-Thinking LQTS Guidelines For years, athletes diagnosed with Long QT Syndrome (LQTS)—a genetic abnormality in the heart’s electrical system— have been told by most doctors that it is in their best interest to discontinue participation in athletics. But a recent study from the Mayo Clinic may change the advice physicians give their LQTS patients. Published online by the Journal of the American Medical Association, the study examined the medical records of 130 LQTS patients ages 6 to 40 who were evaluated at the Mayo Clinic between July 2000 and November 2010. The patients chose to continue athletic participation after diagnosis and LQTS-related events despite the recommendation not to do so. Of these patients, 20 had an implantable cardioverterdefibrillator (ICD), 49 participated in more than one sport, 32 competed at the high school level, and eight competed at either the college or professional levels. During the 10 years the study covered, only one athlete experienced a LQTStriggered event while participating in a sport. In that athlete’s case, he twice received a corrective shock from his ICD and survived. “About eight years ago, after I started to see some of these lives ruined by the recommendation to discontinue sports, we decided to challenge the status quo,” Michael Ackerman, MD, PhD, a pediatric cardiologist and Director of the Mayo Clinic’s LQTS Clinic said in a statement. “We adopted a philosophy that empowered patients and their families with the right to make an informed and difficult decision about continuing in competitive sports, a possible LQTS risk-taking behavior. “We felt that although exercise, sports, and the thrill of victory and agony of defeat could potentially trigger a dangerous heart rhythm in these patients, that in a well-counseled, well-studied, and well-treated patient, these may be manageable risks,” Ackerman continued. “Up until now, the current status quo has been to view these things as controllable risk factors which are controlled by kicking these patients out of most sports.” To view the Mayo Clinic’s press release on the study, visit: www.mayoclinic.com and type “Sports Guidelines for Long QT Syndrome Patients” into the search window.

Fitness Tests Offer Little Injury Info University of Alberta researchers recently set out to find whether athletes who are in better shape are less prone to injury. Surprisingly, they discovered that preseason fitness levels had little connection to risk of injury during the season. The researchers began by looking at 86 athletes from men’s and women’s college varsity teams in three sports 4

T&C NOVEMber 2012

(ice hockey, volleyball, and basketball) before their seasons started. They put the athletes through a battery of six fitness tests: A vertical jump test to measure anaerobic power and lower-body strength, a sit-and-reach test to measure lower back and hip flexibility, a cone running drill to measure agility, pushups to measure upper-body strength, sit-ups to measure core strength and flexibility, and a range-of-motion test to measure shoulder flexibility. Then, at a postseason meeting, the researchers gathered injury reports from the athletes. After calculating the “time to first injury” for each athlete, the researchers compared that figure to the preseason fitness test results and found little connection. In fact, “The only connection we found between preseason fitness and injury was that [weaker] upper-body strength, as evaluated by pushups, was associated with a shorter time to injury,” researcher Michael Kennedy, PhD, Assistant Professor of Physical Education and Recreation at Alberta, told Medical News Today. “This was despite most of the injuries being associated with the lower body.” Meanwhile, though it wasn’t the original goal, the study found that gender and the specific sport played were much more strongly connected. Female athletes were more likely to suffer an injury before males, with an average time to first injury of 41 percent of the season compared to 60 percent for male athletes. Volleyball players had the shortest mean time to injury at 27 percent of the season compared to 58 for basketball and 68 for ice hockey. To download the study, which appeared in Sports Medicine, Arthroscopy, Rehabilitation, Therapy & Technology in July, go to: www.smarttjournal.com and search “preseason fitness measures.”

Revamped Sickle Cell Legislation Proposed NCAA Division III is not giving up on implementing sickle cell trait (SCT) testing. While legislation requiring SCT testing was voted down at the NCAA Convention last January, a new proposal has been submitted. The most recent legislation includes several new educational components. One calls for all D-III student-athletes to receive baseline education regarding SCT. Another requires athletes who opt out of status confirmation to receive additional education regarding risks, impacts, and precautions relating to SCT. The proposal also allows athletes to participate even if they don’t know their SCT status, as long as they undergo more education. “The key for this new proposal is its educational umbrella,” Management Council Chair and University of Redlands Athletic Director Jeff Martinez told the NCAA News. “This proposal ensures that all student-athletes are aware of the TR AINING-CONDITIONING.COM

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Board importance of knowing their status, and of the risks those who opt out are taking.” According to Martinez, additional outreach and incorporation of feedback from members with concerns over the original legislation makes this proposal more likely to pass. “Last year’s proposal already had the President’s Council backing, but the governance structure perhaps under-communicated the nuances of what was being proposed,” Martinez said. “Between the outreach that’s already been done and what is yet to be done to get the membership to understand the importance of this measure, I’ll be surprised if anyone at the 2013 Convention can honestly say they didn’t know this was coming.” If the proposal gets the nod in January, current D-III athletes would be required to undergo testing or provide documentation of a previous test by the 2014-15 academic year. All incoming athletes (first year and transfer) would need to do the same beginning in 2013-14.

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

Published in the International Journal of Sports Science and Engineering, the study was led by Robert Ashford, PhD, Director of Postgraduate Research Degrees at Birmingham City University’s Faculty of Health. His team observed and measured the drag on four pairs of shoes at four different wind speeds. Ashford and his team determined that the design texture of a running shoe’s upper (the part that secures the shoe to the foot) and the overall shape of its “frontal aspects” could affect a runner’s performance. Furthermore, Ashford said in a press release that shoe designs incorporating dimples resembling those found on golf balls contributed to improved aerodynamics and performance. “If looking at differences in wind conditions, these small differences over a long period of time may actually affect energy consumption and ultimately the finishing time for an individual athlete—whether they are a professional or an amateur,” Ashford said, adding that his group’s work may be the tip of the iceberg for evaluating footwear performance. “Very little research to date has been done on the material of running shoes and there is great potential here for the future.” To view a video about the study, go to: www.youtube.com and search: “Research shows running shoe could improve performance of Olympic athletes.”

Sponsored By:

from Training & Conditioning and Sports Health:

To honor: High school athletic trainers who have become MVPs in their athletic departments by going above and beyond their job duties to deliver the best sports medicine care to their athletes. Why: Because high school athletic trainers are the unsung heroes of interscholastic sports and many work countless hours to help young people become the best they can be. We would like to honor those who put their heart and soul into helping studentathletes on a daily basis. Criteria: To be considered, an athletic trainer must work with high school athletes (in either a school or clinic setting) and have the following qualities: • Have earned the respect of coaches they work with and studentathletes they care for • Go beyond their job description to support student-athletes • Put in extra effort to make the athletic training program the best it can be • Serves the local or larger community through community service

T&C november 2012

Nominations: Please provide us with a 400-800 word description of how the nominee fits the above criteria. Any supporting materials are welcome. Full contact information for both the nominee and the person nominating must be provided. Winner: Will be featured in the April issue of T&C and honored at the NATA Convention. He or she will also receive a plaque and productrelated prizes. Questions: Please feel free to contact us with any questions: Eleanor Frankel, 607-257-6970, ext. 18 ef@MomentumMedia.com Send to: Most Valuable Athletic Trainer Award Training & Conditioning, Momentum Media Sports Publishing 20 Eastlake Rd., Ithaca, NY 14850 or MVatc@MomentumMedia.com Deadline: December 31, 2012

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Q&A John Lopez Coppin State University

John Lopez, LAT, ATC, Director of Sports Medicine and Head Athletic Trainer at Coppin State University, is no stranger to awards. As the Chair of the NATA Service Award Subcommittee and a member of the NATA Hall of Fame Subcommittee, he helps hand them out to fellow athletic trainers. He is also the Co-founder and President and Board Member Emeritus of the NFL’s Ed Block Courage Award Foundation. But Lopez has a habit of receiving awards himself as well. In 1988, he received the Professional Football Athletic Trainers Society (PFATS) Outstanding Alumni award. Eleven years later, he was given the NATA Most Distinguished Athletic Trainer award. Then in 2005, he was inducted into the Maryland Athletic Trainers’ Association (MATA) Hall of Fame. Last year, the Mid-Atlantic Athletic Trainers’ Association Hall of Fame came calling. And in June, he picked up the profession’s highest honor when he was enshrined in the NATA Hall of Fame. Lopez got his start in athletic training as the Head Athletic Trainer at Tampa Catholic High School in the mid-60s, while still a student at the University of Tampa. In 1969, he was hired by the university to work with the football team, a position he held until the program was dropped in 1975. Having successfully worked at the high school and college levels, Lopez moved on to the professional ranks next. He worked in the NFL from 1976 to 1984, first for the Tampa Bay Buccaneers and then for the Baltimore and Indianapolis Colts. Lopez returned to Maryland in 1984, where he co-founded the Towson Sports Medicine and Rehabilitation Center, serving as its director for 19 years. Following a short stint in medical sales, he returned to athletic training in August of 2011 at Coppin State. In this interview, Lopez talks about why he left the NFL, his time at Towson Sports Medicine, and the serendipitous way he wound up at Coppin State. T&C: What was your reaction to being inducted into the NATA Hall of Fame? Lopez: I thought the NATA had called the wrong person. The enormity of it didn’t hit me until I got to the annual meeting and started preparing for the ceremony. That was a very emotional time. The remarkable thing about the experience for me was the number of people—many of whom I didn’t have a relationship TR AINING-CONDITIONING.COM

After working in the high school, college, and professional ranks and at a prviate rehab center, John Lopez became Director of Sports Medicine at Coppin State last year. with—who shook my hand and told me they were excited for me and that I deserved it. During my career, I’ve done things that I believed to be important and that needed to be done, but when people told me they respected me for it, it blew me away. I have a tendency to be outspoken, but I didn’t realize the impact of the things I said or did until then. You originally wanted to be a coach. How did you get into athletic training? I was hired by Tampa Catholic as an athletic trainer, an offensive line coach for the junior varsity football team, and a scout for the varsity team. Back then, I wanted to be a coach first and athletic trainer second, but the school’s athletic director and head football coach felt the opposite. At the time, I was going through school at Tampa as an athletic training student, and it quickly became apparent to me how much I didn’t know about the profession. So I called the athletic trainer from my high school and several others from local colleges for advice. In talking with them I began to see how important this work was, and it drove me to study harder and make athletic training my full-time job. Why did you leave professional football? I loved working at the professional level, especially early on. But over the years, how seriously the teams took their offT&C NOVEMBER 2012

Q&A You taught a basic sports medicine course to high school coaches for almost 30 years. How did you get started as an instructor? I began teaching that course to students at Tampa in the early- to mid-70s. Not long after, high school coaches started approaching me about attending the class. Unfortunately, their schedules didn’t allow it. So I started teaching them the basic principles on nights and weekends. By 1984, I was in the clinical setting and the Maryland Public Secondary Schools Athletic Association was developing a course for high school coaches. It was obvious to me that coaches needed the training, and it was an easy move from an informal to more structured curriculum. I taught that course from 1985 to 2003 and think it was incredibly valuable.

John Lopez LAT, ATC Director of Sports Medicine and Head Athletic Trainer, Coppin State University Member of Maryland Athletic Trainers’ Association (MATA), Mid-Atlantic Athletic Trainers’ Association, and NATA Halls of Fame Past Vice-President of the MATA Former Chair of the MATA Legislative Committee

season work began to wear on me. When I was hired by the Baltimore Colts in 1979, many athletic trainers worked on a seasonal basis. So even though you might work 100-hour weeks during the season, you still had time to recharge your batteries in the off-season. By the mid-80s, that had started to change, and I felt time slipping away from me. Other factors contributed as well. I was disillusioned by the pressure medical staffs felt from player agents, who questioned treatments and often asked for second opinions. And the way the move from Baltimore to Indianapolis transpired was challenging for me. What drove you to start Towson Sports Medicine? When I was working for the Colts, the team physician and I kept wondering why we couldn’t transform the athletic training room model into a private practice setting. Back in 1984, Baltimore had two sports medicine centers, but they were not run in the athletic training room style. So we took the concept and turned it into what is now known as the physician extender model, where athletic trainers were working with doctors, taking patient histories, and ordering x-rays, all while communicating with players, their parents, and their coaches. 8

T&C NOVEMBER 2012

Why do you feel committee work is important? One of the things I learned from my mentors is that an athletic trainer should try to make the profession better for those who follow them. If you don’t do that then I think you have to ask yourself what you truly accomplished during your career. Getting involved at the local and national levels allows you to work for the things that can make the field better. How did you end up involved with the Ed Block Courage Award? Eddie Block had a profound impact on a number of athletic trainers working today, myself included, through his work as an athletic trainer for the Colts and as a physical therapist at a Baltimore hospital. He felt it was extremely important to work with and help children, and the community began presenting the Courage Award to a Colts player in his honor in 1978. When I returned to Baltimore in 1984, there was some worry about what to do with the award, since the Colts had left. I couldn’t let the award disappear, so I went to the PFATS to see if we could take it to the national level. Now the award is given to one player from each NFL team every year who exhibits inspiration, sportsmanship, and courage. What prompted your return to athletic training? It was an accidental situation, honestly. The economy tanked not long after I tried my hand at medical sales. At that time, the athletic director at Coppin State was looking to change the culture of the program and add an assistant athletic trainer to the staff so the head athletic trainer wouldn't get burnt out. He and I have some mutual friends and he contacted me for suggestions, but no one was the right fit. Finally, after a few months of trying, I half-jokingly said to him, “If you’re so set on hiring another athletic trainer, why don’t you hire me?” He said, “Okay, you’ve got the job. Come work for us.” Not long after that, the head athletic trainer decided to quit, and I moved into that role. I came here with no intention of being the Director of Sports Medicine and handling administrative duties. But it fell to me, and I’m having more fun now than I ever have. It was like putting on an old pair of gloves—very comfortable. n TR AINING-CONDITIONING.COM

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TREATING THE ATHLETE

Perfect

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

San Francisco’s Vernon Davis is one of several 49ers players Dr. Nick Athens adjusts regularly. AP PHOTOS/BILL NICHOLS 10

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he day after making a lastsecond game-winning catch against the New Orleans Saints in the 2012 NFL playoffs, San Francisco 49ers All-Pro tight end Vernon Davis was battling soreness and tightness in his neck and shoulders. So he called Nicholas Athens, DC, a chiropractor in San Carlos, Calif., who regularly works with 49ers players. That afternoon, Davis was in Athens’s office finding relief through a series of twists, pulls, and adjustments. Sporting a client list that has included Joe Montana, Jerry Rice, Tom Brady, and many current 49ers, Athens has spent the last 30 years adjusting necks, spines, and various extremities on professional and everyday athletes. His goal is to bring his clients acute and long-term relief and help fine-tune their bodies. Athens sees chiropractic care as another key component in the comprehensive fitness and health wellness regimens that today’s elite athletes subscribe to. Athens’s work with professional athletes began as soon as he entered the field. After graduating from Palmer College of Chiropractic in Davenport, Iowa in 1982, Athens headed west and opened R.J. Anderson is an Assistant Editor at Training & Conditioning. He can be reached at rja@MomentumMedia.com. TR AINING-CONDITIONING.COM

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TREATING THE ATHLETE his practice in the spring of 1983. Soon after, he encountered the first of many NFL patients. Since then, he has worked diligently to build both his practice and the reputation of his profession. Though Athens has attended more Super Bowls than most NFL coaches and has appeared on a number of national TV broadcasts, he admits that it can be an uphill battle to justify the role of chiropractic care in the sports medicine world. We recently talked to Athens about his profession and the 30 years he’s spent working with professional athletes. He also shares his thoughts on why some people doubt the effectiveness of chiropractic care and addresses some common misconceptions he’s encountered along the way. T&C: Why is chiropractic care appropriate for athletes? Athens: The whole premise of this profession is that the brain and nervous system run the body. If the spinal vertebrae are misaligned they can impinge the nerves, which can not only cause discomfort, pain, and stiffness, but also cut off power to muscles and organs and reduce their output. When I check if a player’s spine is out of alignment, I also check their extremities. But I only work on areas that they need help with. I won’t just adjust something that’s already stable and in alignment. As chiropractors, we correct subluxations, which is when a bone is out of alignment and impinging the nervous system. By using my hands to mechanically readjust a joint and/or the spine, I can reduce subluxations and return the athlete to proper alignment, which improves the function of the body from the inside out. Football players take a lot of compressing hits during a game and getting adjusted allows the vertebrae to properly reset and their central nervous system to reboot. Getting adjusted on a weekly basis keeps small subluxation injuries from accumulating and becoming a larger problem. If you take care of these injuries as they happen, they’re more apt to go away faster. For example, if you have an impinged shoulder and you don’t do anything about it, it’s going to get worse and worse, and it may eventually become arthritic and shorten your career. The average NFL player’s career only lasts three and half years as it is.

What are some of the more common injuries you see in professional football players? I see a lot of stingers in the neck and shoulder area, sometimes with pain radiating down the arms. Hip and shoulder issues are also common. And we see a lot of tight hamstrings that result from a player’s hips and back being out of alignment. What’s the most unique injury situation you’ve encountered when working with athletes? Former 49ers running back Roger Craig had a hip injury in the mid-80s and was told by team doctors that he would be out a few weeks. The injury occurred when he planted his knee in the ground just as he was being tackled, and a player hit him from another angle. The contact forced his hip out of alignment due to the awkward rotation it made while his knee was planted. Nothing was damaged structurally, but since he couldn’t move his hip, the doctors said he would probably need to sit out a few games. I worked on him a couple of days in a row to push and pull his spine, hip, and leg back into alignment, and the injury responded pretty quickly to the treatment. He played the following week and didn’t miss a single game. When do you typically work with the 49ers players? During training camp, I’ll work with players on their off days. I set up a table at the team hotel and they come in one after another. During the season, it depends on how they’re feeling. Sometimes I work with them before a game to reduce any discomfort and sometimes after—and sometimes before and after. As the season goes on, their bodies really start to break down, so I like to get them adjusted and back into alignment once a week. How long is a typical session with an athlete? About 10 minutes. I have an assistant who does some soft tissue work first, then the athlete comes to my table and I do the necessary exam and adjustment. Relief typically sets in within 10 to 15 minutes. The soft tissue work and adjustment work improve the function of the body and the flow of muscle fibers almost immediately.

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TREATING THE ATHLETE How did your education prepare you to work with athletes? In addition to learning how to do spinal adjustments, I took classes at Palmer on how to adjust extremities from Dr. Mitch Mally. He taught me how to work on the feet, knees, hips, shoulders, wrists, and ankles. I use those skills quite a bit with my professional and everyday athlete clients. When did you first get involved with professional athletes? When I started my practice in 1983, I thought I’d just work on weekend warriors and the general public. Then one of Dr. Mally’s patients, Roger Craig, was selected in the second round of the NFL draft by the 49ers. Roger wanted to continue receiving chiropractic care and because my office was located near the 49ers’ training facility, Dr. Mally recommended that Roger come see me when he got to California, which he did. Roger was just my 10th patient. He liked how he felt after seeing me, and soon, four or five more guys from the team came in for treatment. They had never been to a chiropractor before and

were very happy with how they felt after being adjusted. How did the team’s medical staff feel about you working on their players? After working with those four or five players, I saw one of the team doctors at the gym and said, “I’d like to work with you guys because a lot of your players want and need chiropractic care.” The doctor nodded his head and said, “Fine, if anybody needs it we’ll send them to you.” However, shortly afterward, I received a letter from the team physician that said if players saw me, it wouldn’t be by referral because they would never send anyone to a chiropractor. What was your response? I decided that if I couldn’t go through the organization to work with players who need the care, I would go to the players themselves. So I started setting up shop at the team hotel and more and more players started coming to me via word of mouth. Eventually, I was working with over 30 players, including some of the big-

gest names on the team. Jerry Rice and others got on the bandwagon. Their mindset was, “If this is making me feel better and prolonging my career, why shouldn’t I continue it?” Then, in 1990, a big moment for both the profession and me arrived when CBS Sports did a Super Bowl pregame show segment on my work with Joe Montana, who had been battling back issues for a number of years. That segment was seen by 90 million people and really opened up some eyes about the legitimacy of chiropractic care. How did that publicity help? It opened up the door for teams to hire chiropractors, which is quite common today. I think doctors began realizing that chiropractors are not trying to take over medical care. We just want to be a spoke in the wheel in addition to athletic trainers, massage therapists, nutritionists, and everybody else working to get and keep players healthy. What is your relationship like with athletic trainers and team physicians now?

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TREATING THE ATHLETE It’s much more positive. I still work with the players independently and go to the team hotel and have a room I work out of but nobody gives me a hard time about being there. There is much less resistance than in the old days. Why do you think some doctors discount the effectiveness of chiropractic care? I think there’s a simple lack of understanding about what we actually do. Sometimes skepticism comes from a lack of knowledge. I feel like a lot of doctors’ opinions of this profession are passed down from generation to generation without anyone doing their own research to see if chiropractic care can benefit an athlete’s health. There are articles all over the Internet about the effectiveness of chiropractic care and its effects on the nervous system. The Journal of the American Medical Association has a lot of articles on chiropractic research. They even have articles on how chiropractic care can help alleviate headaches. I would prefer that doctors approach it by wondering what is drawing people

to us and keeping them coming back. Maybe they should ask themselves, “Why is this profession growing?” What’s your biggest frustration about the perception of your profession? If a patient has an unproductive chiropractic experience, they are apt to say, “I went to a chiropractor and it didn’t work,” not realizing that they might have just gone to a bad chiropractor. There is good and bad in any profession, and you simply have to find a good chiropractor. I know that when I work on patients, I’m usually giving them their first exposure to our profession. If I give them good results, I’m representing my profession at the highest standard, and they’ll recommend chiropractic care to others. What are some other common misconceptions you hear? “I heard that if you go to a chiropractor once, you have to keep going in order for it to work.” In actuality, you don’t have to do anything. You don’t have to eat right, you don’t have to work

out, and you don’t have to get massages or do any of those healthy things. But they’re probably good for you, especially if you keep doing them. It’s a good idea to work out and eat right on a regular basis, and it’s a good idea to see a chiropractor regularly. It’s recommended, but it’s not mandatory to be effective—it’s a lot like taking a car in for regular tune-ups. A couple more misconceptions are that an adjustment can hurt you or cause a stroke. If that’s the case, why is our malpractice insurance so low? I think that’s a very revealing fact about our profession. Our malpractice insurance premium is $2,000 to $2,500 a year. A doctor who prescribes medication has a malpractice insurance rate of $10,000 to $20,000 a year and orthopedic surgeons pay about $50,000 a year. To tell you the truth, I hear most of those skepticisms from doctors, not the public. It’s not unusual for me to save two to three people a week from having to undergo spinal surgery because of successful chiropractic treatment. What I’ve found is that I can either help someone or have no effect—but I

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TREATING THE ATHLETE don’t ever make them worse. So what’s the harm in trying it, especially if surgery is the alternative? How has your profession evolved over the last few years? A lot of today’s chiropractors do a lot more soft tissue work, stretching, and laser work. I’m more from the old school as far as concentrating on adjusting the vertebrae and extremities to take pressure off the nerves. There are several different techniques used by chiropractors nowadays, but I’m still more of a hands-on practitioner. The players seem to respond well to my techniques. Also, the perception of what we do is changing. Players see chiropractic care as a way to take care of their bodies and they’re not afraid to go outside the team to find healthcare providers. For example, [49ers All-Pro linebacker] Patrick Willis has his own nutritionist, massage therapist, and chiropractor. The team has all that stuff, but the players can choose to go elsewhere if they prefer. I see a lot of older players using chiropractic care to help them prolong their careers by preventing surgeries through regular maintenance. Takeo Spikes is a good example of that. He flies me down to work on him and other San Diego players between games. Takeo is 34 years old and has made a lot of tackles and is still going strong after an already long career. Where do you see the profession going in the next five to 10 years? I see us facing even less resistance than we do now. I think people will realize there is good and bad in the profession. Instead of saying chiropractic care didn’t help the players, a team might say that they had a bad chiropractor and will find a better one instead. The reason I was able to get to the level I’m at with these athletes is because I’m a good and focused chiropractor. You need to go with somebody you’ve been referred to or somebody with a good reputation for working with athletes. That information is out there. You can look on the Internet and find plenty of testimonials from patients. This profession is growing all the time. People are getting less closedminded and forming more educated opinions. People are realizing that getting a tune-up and rebooting their system is good for them. n TR AINING-CONDITIONING.COM

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Optimum performance

STRENGTH IN DESIGN If you ever get the chance to be involved in the design of a new strength and conditioning facility, you’ll want to hear what these coaches—who have done just that— have to say. By Dennis Read TR AINING-CONDITIONING.COM

hether you call it a weightroom, strength and conditioning facility, or sports performance center, the spaces operated by today’s strength and conditioning coaches are much more than four walls housing some machines and a few racks of free weights. These facilities can run into the millions of dollars and occupy tens of thousands of square feet. Getting the chance to be involved with the creation or renovation of a strength and conditioning facility can be a oncein-a-lifetime opportunity for a coach. It’s a chance to outfit the space to his or her exact specifications, including layout, flooring, racks, and more equipment. We talked to five top strength coaches who had key roles in recently completed facility projects. They share their thoughts on mapping out their new digs, the research they did before beforehand, and what they would do differently if given the chance.

Dennis Read is an Associate Editor at Training & Conditioning. He can be reached at: dr@MomentumMedia.com. T&C NOVEMBER 2012

Optimum performance

MEET OUR PANEL Ryan Derrick is the Head Football Coach and Strength Coach at Harding Academy, in Memphis, where he is also a teacher. In the seven years that he has been Head Coach, he has led the team to a state runner-up finish and two other trips to the state semifinals. Mike Gentry, EdD, MSCC, CSCS, is the Associate Director of Athletics for Athletic Performance at Virginia Tech, where he oversees the Strength and Conditioning, Sports Nutrition, and Sports Psychology programs for the athletic department. He has been working at Virginia Tech since 1987 following stints at the University of North Carolina and East Carolina University.

Sean Manuel, CSCS, is the Head Strength Coach and an Assistant Football Coach at Bishop Gorman High School in Las Vegas, which has won three consecutive football state titles. An All-American tight end at New Mexico State University, he played four seasons in the NFL and one in the XFL. He has also served as a Sports Performance Director at Velocity Sports Performance in Dublin, Calif. Yancy McKnight, MS, CSCS, SCCC, is the Director of Strength and Conditioning for Iowa State University football. He has also been a head strength and conditioning coach at Rice University and Louisiana Tech. Michael Rankin, CSCS, is the Director of Strength and Conditioning at Drexel University. In 2007, he was named the College Strength and Conditioning Professional of the Year by the NSCA.

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Optimum performance T&C: Can you tell me a little bit about your facility? Yancy McKnight: Our new strength and conditioning room is about 12,500 square feet and is part of our new football facility that also includes the football equipment room, locker rooms, coaches’ offices, meeting rooms, team auditorium, and athletic training room. We have 18 racks in the center of the room with auxiliary equipment along the walls. Mike Gentry: Our Olympic Sports Performance Center opened in July and is used by athletes in all sports except football and men’s and women’s basketball, which have their own facilities. The center used to be a basketball practice gym and has a footprint of about 6,000 square feet. We were able to add an additional 1,500 square feet by constructing a mezzanine over one of the corners of the room. Most of our machines are on the floor and the mezzanine serves as our functional movement area. Sean Manuel: The Fertitta Athletic Training Center is a 36,000-square foot facility, which includes an 18,000square foot weightroom and a 60-yard indoor track with four lanes. In the

middle of the weightroom, we have 22 racks with various equipment around them including leg-drive, glute-ham, hamstring curl, leg-extension, and multi-station machines, multiple dumbbell racks, functional trainers, performance trainers, medicine balls, physio balls, plyometric boxes, treadmills, ellipticals, sleds, body bars, bikes, and a variety of tubes or bands. Ryan Derrick: We now have two rooms—upper and lower—which are connected by a couple of steps. We just expanded into the lower room where we put all of our racks. We’re calling it our Lions’ cage. The upper level is more of a “finishing” room with specialized machines for specific exercises. The dual room model works well because each has its own feel and that helps the athletes get in the right mindset for the work they’ll be doing. Michael Rankin: Our main weightroom, the Walter Spiro Varsity Weight Room, is about 3,500 square feet, and we have an auxiliary room that is roughly 1,500 square feet. The larger room is where we do our Olympic lifts and squats and that’s where the major-

ity of our equipment is. The auxiliary room is where we do most of our warmups, plyometrics, and speed work. How did you decide where to position everything? Gentry: Our Director of Strength and Conditioning for Olympic Sports, Terry Mitchell, was very involved in this aspect of our project and he wanted lanes where coaches would be able to walk between racks in order to see the most athletes training at one time. We also thought about traffic flow and how the athletes are going to enter and exit the room. We prefer having similar pieces of equipment located together and in near proximity of the rack and platform areas, thus allowing a logical sequencing of exercises. For example, the athletes should be able to easily move from an area designated for squat and clean variations to an adjacent area to do glute-ham and reverse hyperextension exercises, which affect the same muscle groups. We also put the dumbbell and kettlebell racks close to the power racks and platforms, which allows athletes to

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Optimum performance limit their movement throughout the facility during the workout, thereby increasing their productivity. Rankin: The first thing we looked at was safety, then we examined our needs and functions second, and aes-

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

“Everything is set up in pods of five or 10 ... We have a certain tempo to our workouts, and we dictate the work and rest times to the players. The pod layout makes this easier while ensuring that no one has to wait for equipment.” thetics third. Safety determines everything we do. We want to make sure that everybody has their own designated area so they’re not worried about people coming too close to where they are working. After that, we decided how we wanted our athletes to flow through the room. I like to have a beginning, middle, and end. That way, when an athlete comes in, they understand how it’s going to work from start to finish, and there’s no confusion over where they should go next. The other important thing is that a coach is able to see everyone. By putting

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

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Did you use any tools to help you decide on the positioning of equipment? Rankin: At first, I filled an entire notebook with my own drawings of possible layouts. Then I found a downloadable 3-D design program. I’m lucky to work at an engineering school—I had some work study students create an exact replica of my room so I could do a 3-D virtual walk-through of it before construction even started. I began using the software because I did not feel comfortable constantly going to the manufacturers and asking them to move this piece from here to there. Most of the time, these changes were ideas I just wanted to play around with and see if they would work. With the 3-D program, I could check for myself without having to bother anyone else. McKnight: We took an Excel file and made squares that each represented one square foot in the new room. Then we filled in the squares to show where we wanted to put pieces of equipment. We gave that to the architects and they ran with it. Manuel: We sat down with one of the

Optimum performance architects on the project and did everything using AutoCAD, a professional 3-D design program. We checked to see how the racks fit at various placements and made sure we got the proper spacing between them. I’m a visual learner, so you could tell me two pieces of equipment would be four feet apart, but that wouldn’t mean anything. Then I would see a picture from AutoCAD and say, “That’s not as much space as I thought it would be. Let’s try it again at six feet and see how that looks.” How did you address aesthetics in your new design? Derrick: Once the machines were in and we realized how phenomenal the room was, I went to our school president and athletic director and told them, “We can’t park this luxury car in a barn. We have to do some things to make it look nicer.” So we’re putting in a lot of photo quality wall hangings with different 3-D style graphics. We’re also putting up some 3-D signs that say “Harding Strength” and we’re going to play up that theme throughout the whole school. We also have our lion’s head

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

Manuel: I think I caused the equipment companies some nightmares as I went over every detail to make sure that things were pleasing to the eye. Although a lot of our equipment is customized, I didn’t want it to look slapped together. For example, we had crossbeams put on our racks where we can do suspension training or pull-ups. Traditionally, the crossbeam is placed lower on the

“In our new room, we went to one-inch thick flooring and have the racks right on the floor. Not having raised wood platforms gives us a lot of extra floor space we can use for functional movement exercises.” use them. Rankin: I looked for a company that could match our school colors throughout the entire equipment line. We also wanted our school name etched into the dumbbells with a custom color backing that really jumps out, but not every company does that. Fortunately, we were able to find one who did and we got just what we wanted.

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

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Optimum performance Did you do anything special with your surfaces? Gentry: We talked to people at a lot of other schools about whether to use a raised wooden platform under our racks or use the flooring itself as a platform, which seems to be the current trend. We went to Wake Forest University, where they use the flooring as the platform, and it looked like it was working well for them. So in our new room, we went from threeeighths inch thick to one-inch thick flooring and have the racks right on the floor. Not having raised wood platforms gives us a lot of extra floor space we can use for functional movement exercises. McKnight: We went with a rolled rubber floor with oak inserts for our platforms. I don’t know if anyone’s done that yet with a rolled rubber floor. They’ve cut the rubber out for the platforms so they are flush with the floor and have a nice clean look. We also put a railing system around each platform so our athletes can do speed deadlifts with bands or vertical plyometrics.

What kind of research and consulting did you do before starting your project? Derrick: One of my best friends was in charge of a similar project at his college, and I asked him what he would have done differently. That saved me some phone calls and helped me avoid a couple of pitfalls. For example, he said he regretted some of his flooring choices because of the durability of the flooring. He chose it because it was a beautiful floor, but said he would go in a different direction if given another chance. Right away that made one of my big decisions much easier. He also said he would have gone with machines that offered a little more capability as far as different exercises per machine. There are a million things running through your brain when you start a project, so being able to eliminate certain options right off the bat helped tremendously. McKnight: A lot of our staff members have been able to visit other facilities, so I asked everyone to take pictures of what they saw and keep journals. Then, we combined our efforts and compared

notes. Coaches who don’t have a staff can get some of the same benefits by corresponding with other coaches who are in the process of project planning. Or they can do a survey of what other schools have done in terms of square footage and equipment inventory. Just make sure you look at schools that have the same conditions and face the same restrictions you do. Rankin: I’m big about being handson. If you’re not using your facility then how do you fully grasp what your athletes are going through? When I go to clinics and conferences, I get on the equipment I’m considering and make sure that it works for me. Another option is to have some colleagues get on the machines and make sure that they work for multiple body types. Mike Boyle’s book, Designing Strength Training Programs and Facilities, also answered a ton of questions and helped me a lot with our facility design. Is there anything you wish you had done differently with your project? Manuel: I don’t think I’ll use a one-stop shop approach again. I would rather

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Optimum performance contract with the individual vendors myself. I like to hold people accountable and make the follow-up calls to ensure that everything will be ready on time. The only pieces that didn’t arrive on time were the ones that were contracted out. That could have been a coincidence, but I didn’t like the feeling of not being in control. Derrick: I wish we had begun working on the aesthetics of the room a little bit earlier. The designers we worked with didn’t walk into the room until the equipment was placed because they wanted to know exactly what was visible from where. They’re artists. Their work takes time, and I didn’t account for that. But if we had started the process sooner, I think we could have been further along by the time the equipment arrived. McKnight: The only thing, and it’s a really small thing, is that we moved into our new building in November, which is in the middle of the season. The players get used to their surroundings and training in a certain rack, so there was a bit of an adjustment period. But I’m certainly not going to complain about moving into a brand new facility, regardless of the time of year. What advice can you provide on how to best work with others involved in the project, such as architects, construction companies and your athletic director? Derrick: I don’t think I can emphasize enough that communicating your excitement and enthusiasm for the project carries over to the people who are working on it. When you do that, they understand how important it is and want to put their best stamp on it. We made it clear that this project was the foundation of our athletic program going forward and we wanted to make a strong statement with it—we weren’t going to cut any corners and we wanted the best companies and the best people to be part of this project. To do that, we did a lot of Skype online and FaceTime on our phones when we couldn’t meet in person. That made it easier to show them what we wanted. Manuel: It’s difficult when you have a lot of people involved. When you work with that many people you’re not always going to get what you want, and you have to understand that and accept what you do get. You have to decide which things you will push for and what you can do without. SomeTR AINING-CONDITIONING.COM

times I would say, “If you want this to be something that can maximize our athletes’ potential, I think this would be the best way to accomplish it.” That approach was the best way to work through any issues. Gentry: This project was truly a collaborative effort between our administration, our Olympic sport strength coaches, the architects, and myself. We’re fortunate that the philosophy of our athletic director, Jim Weaver, is to have the end-user very much involved in the whole process, and he set that tone

up front. Still, I think it’s important to be ready to explain your reasoning and be open to suggestions. Many times, other people see things from a different perspective and understand areas that you may not. Is there anything unique about your facility that others may want to implement? Rankin: We left one room completely open for warmups, plyometrics, and flexibility work, and we attached all our resistance-band equipment to the

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walls. If we had filled that area with equipment, we would have been bottlenecked by where I can warm up our athletes. When we need to utilize that space for band or rope work, we can pull those out—otherwise it all stays put away. McKnight: Because we only had to think about football, we were able to do things I have never been able to do before. We have 18 six-post racks with a three-part set up that includes an Olympic bar, squat bar, and third bar on the other side for the bench. That way, we don’t have to move things around. We can have our equipment set to match our exercise order and not have guys wasting time transitioning. Our squat racks also have hydraulic motors on them that move them up and down between 36 inches and 72 inches in about 20 seconds with a push of a button. We also put break-away “J” hooks in every squat rack, and the bases of our racks are a little bit wider to accommodate our bigger athletes. And we had ninefoot high bars put on our racks for pullups and other work. Manuel: One of the most unique things is how our indoor training track is connected to the outside. We extended the track surface by putting flooring down outside a garage-type door that leads from the track to our turf field. The other thing is our pneumatic air racks. They’re phenomenal pieces of equipment, especially for explosive training and contrast training, which involves changing the load during the set. Gentry: Putting in a mezzanine allowed us to gain some nice square footage to do different things that might not be possible at a lot of other facilities. The mezzanine covers about a quarter of the room and sits 10 feet above the main floor. With about 14 feet from the mezzanine floor to the ceiling, there’s plenty of room above it, too. We are calling it our functional movement area. It is a nice spot to get a team together to start and finish a workout. We can get them away from the weights and talk to them about the objectives of the day at the start and then have them refocus together at the end of the day. n

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NUTRITION

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

On the Road Again

thletes’ schedules can be summed up in one word: busy. Whether it’s practice, class, a team meeting, a weightroom workout, a study session at the library, or traveling to an away game, they always seem to be headed somewhere. With so little time to sit and eat, fueling on the go is vital. It is especially important when on the road. Not only is proper nutrition critical for maintaining energy levels, but it also helps fuel the body to fight the fatigue and dehydration associated with traveling. Unfortunately, when long hours on the bus and odd flight schedules prompt a stomach growl that says, “I’m hungry,” athletes are often not as prepared as they should be. But they certainly can be. The trick is planning ahead. Here at the University of Nebraska, we often pack food for the trip, scope out the grocery stores located nearest the team hotel, and see which restaurant options are available—and if any of them will deliver to the playing site. And if a team has to go the fast food route, the athletes are educated on the options so they know what to look for. Lindsey Remmers, MS, RD, CSSD, LMNT, is the Director of Sports Nutrition at the University of Nebraska. She can be reached at: lremmers@huskers.com.

T&C november 2012

TR AINING-CONDITIONING.COM

Rest is important, and so is the right

nutrition. Follow these steps to reap the benefits of every workout, and to get your body ready to return to the gym.

After working out, the body is in a fasting state. It needs fuel to rebuild muscle and restore energy. Here’s what’s happening inside your body, and how to bring it back to normal.

ENERGY LEVELS

MUSCLE BREAKDOWN

STRESS HORMONES

LOW

HIGH

Problem: Fuel is needed to rebuild muscles & increase energy.

Problem: Muscles are broken down and fatigued.

Problem: Stress hormone levels are elevated as a result of exercise.

Solution: Increase energy stores for recovery and to rebuild muscle tissue.

Solution: Protein helps repair and replace damaged tissue.

Solution: A combo of carbs & protein can counter the effects of damaging hormones.

STEP 2: MIND THE CLOCK Recovery is all about the timing. The body is most receptive to nutrition within the first 45 minutes after physical exertion.

MAXIMIZE RECOVERY

MAXIMIZE YOUR RECOVERY

STEP 1: STOP THE FAST

TOO

UP TO

LATE

45 MINUTES

MINUTES

TO MAXIMIZE

RECOVERY

90 MINUTES

120 MINUTES

ELAPSED TIME POST-WORKOUT

STEP 3: COMBINE CARBS, PROTEIN, & HMB Carbs provide energy, while protein helps build and repair muscle tissue. HMB is a natural compound found in small quantities in some foods and helps protect muscles.

PROTEIN

CARBS

HMB

STEP 4: CHOOSE EAS RECOVERYTM PROTEIN AFTER EXERCISE • Protein to build and repair muscle tissue • Carbs to restore energy • HMB to protect and preserve muscle cells*† *Studies on adults initiating an exercise program † vs no HMB

MAXIMIZE RECOVERY

NUTRITION

BEST CHOICES

Fat

Protein

Carbohydrates

McDonald’s

Wendy’s

Premium Grilled Chicken Classic

Ultimate Chicken Grill Sandwich

390 43 34 10

Premium Grilled Chicken Club Sandwich 460 43 35 16

Grilled Chicken Go Wrap

260 25 19 10

Honey Mustard Snack Wrap

250 27 16 8

Jr. Hamburger

250 25 15 10

BBQ Snack Wrap

250 27 16 8

Small Chili

210 21 17 6

Hamburger

250 31 12 9

Large Chili

310 31 26 9

Cheeseburger

300 33 15 12

Garden Side Salad

25 5 1 0

Egg McMuffin

300 30 18 12

Apple Slices

40 9 0 0

Fruit & Maple Oatmeal

290 57 5 4.5

Plain Baked Potato

270 61 7 0

Side Salad (no dressing)

20 4 1 0

Fruit & Walnuts

210 31 4 8

KFC

Fruit n’ Yogurt Parfait

150 30 4 2

Grilled Chicken Breast

220 0 40 7

Apple Slices

15 4 0 0

Honey BBQ Sandwich

320 47 24 3.5

Green Beans

25 4 1 0

Mashed Potatoes with Gravy

120 19 2 4

Mashed Potatoes (no gravy)

90 15 2 3

Tendergrill Chicken Sandwich (no mayo) 360 39 36 6

Corn on Cob (three inch)

70 16 2 0.5

BK Veggie Burger (no mayo)

320 43 22 7

BBQ Baked Beans

210 41 8 1.5

Maple & Brown Sugar Oatmeal

270 55 5 4

Sweet Kernel Corn

100 21 3 0.5

Original Oatmeal

140 23 5 3.5

350 42 28 9

Burger King Hamburger

240 31 12 8

BK Egg & Cheese Breakfast Sandwich 220 22 12 9

Chick-Fil-A

BK Ham, Egg & Cheese Breakfast Sandwich 250 23

Chargrilled Chicken Sandwich

290 36 28 4

Chargrilled Chicken Club

400 36 37 12

Chargrilled Chicken Cool Wrap

410 50 32 10

Spicy Chicken Cool Wrap

420 49 34 10

Apple Slices

30 7 0 0

Arby’s

Calories

Fat

Protein

Carbohydrates

Calories

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

Jr. Roast Beef Sandwich

210 25 12 6

Chicken Caesar Cool Wrap

470 47 39 13

Classic Roast Beef Sandwich

350 39 23 12

Fruit Cup

70 17 1 0

Mid Roast Beef Sandwich

440 40 33 17

Side Salad

70 5 5 4.5

Max Roast Beef Sandwich

580 49 45 22

Hearty Breast of Chicken Soup

140 19 7 4

French Dip & Swiss/Au Jus

430 52 26 14

Multigrain Oatmeal (no toppings)

140 28 0 2.5

Cravin’ Roast Chicken Sandwich

380 42 24 12

Roasted nut topping

80 3 2 8

Roast Chicken Cordon Bleu

460 42 30 19

Mixed Dried Fruit Blend

45 12 0 0

Ham & Swiss Melt

300 37 18 9

Yogurt Parfait (fruit only)

230 44 6 3

Roast Turkey & Swiss Wrap

490 39 34 25

Yogurt Parfait with Granola

290 53 7 6

Apple Slices with Yogurt Dip

85 19 1 0

T&C november 2012

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NUTRITION BROWN BAG IT Many athletes view traveling as a vacation or getaway and give themselves more leeway with what they eat. But when teams are on the road, that means they’re competing, and it isn’t a good time to compromise nutritional intake. The best option is to bring familiar, healthy, and nutritious snacks and drinks when traveling. We purchase food items in bulk, then send our athletes on the bus with their own individual-size servings. Teams can also easily pack a small soft-sided cooler with bags of ice to keep perishable foods cool. At each gas station or rest stop, they can refresh the bag of ice from a soda fountain. Here is a list of items that will supply athletes with carbohydrates, protein, and healthy fats, and are easy to pack on a van or bus trip: • Whole fruit: apples, bananas, oranges, pears, peaches • Greek yogurt and granola • String cheese • Jerky • Peanut butter and jelly ingredients (100% whole wheat bread, whole

fruit jam or honey, natural peanut butter, and plastic knives) • Tuna packets • Triscuits, Wheat Thins, rice cakes, Kellogg’s Cracker Chips • Whole grain Goldfish • Trail mix • Dry cereal (great choices include Kashi cereals, Multi Grain Cheerios, Cinnamon Life, Quaker Whole Hearts, and Quaker Life Crunchtime) • Horizon low-fat chocolate milk (shelf stable) • Dried fruit • Protein shakes • 100% juice boxes • Clif and Kashi bars • Fruit cups • Yogurt parfait cups • Water. Traveling by plane is a bit trickier as teams have to not only pack within luggage restrictions, but also cannot bring semi-solid foods like yogurt through security. Still, athletes can pack a small softsided cooler and empty Ziploc bags in their carry-on, then fill the bags with ice and purchase any perishables they want to have with them after landing. Here are

some good choices for air travel: • Instant oatmeal packets (coffee shops in the airport usually have hot water you can use to make the oatmeal) • Peanut butter and jelly sandwiches • Whole fruit (choose ones that won’t get crushed easily like apples, oranges, and pears) • Energy bars (Clif, PowerBar, Kit’s Organic, Lärabar, PURE, Kashi, Nature Valley Trail Mix Bars, NRG) • Trail mix • Dried fruit • An empty water bottle (fill after security check and aim to drink eight ounces every hour in flight as airplanes can be very dehydrating). If competing over a long weekend or multi-day tournament, it may also be helpful to seek out the nearest grocery store after arriving at the team hotel or competition site. Your athletes can research this online ahead of time. Many hotels offer free shuttles, so once the team arrives, athletes can hit the store to load up on snacks and healthy breakfast items. Some hotels will put a mini-fridge in the room if requested so that athletes can store

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T&C november 2012

NUTRITION deli meats, yogurt, string cheese, and milk. Though a lot of hotels offer free breakfast with a night’s stay, it often consists only of cereal, pastries, doughnuts, muffins, and canned fruit. If cereal is available, athletes should

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

Fast food restaurants are required to make nutrition facts available to their customers. Entire menus can be looked up online, and brochures or posters with nutritional information are often available in the restaurants. go for Cheerios, Mini-Wheats, or Raisin Bran and avoid the pastries and doughnuts at all costs. These choices offer little nutritional value and digest rather quickly, leaving athletes with a rumbling stomach close to game time. Or if athletes have brought instant oatmeal packets, adding a glass of milk, fruit, egg (if available), and toast with peanut butter makes a wellrounded breakfast. In general, athletes should stick with foods they’ve had before that don’t cause any negative side effects.

formance. Most fast food is void of many vital nutrients, and although it supplies the body with calories and energy, the type of calories can actually promote inflammation rather than fight it. If the majority of calories consumed are from high-fat burgers and French fries, athletes’ bodies may not perform optimally. Fatty foods take longer to digest, potentially leading to an upset stomach or “heavy” feeling when competing. The general rule of thumb for ev-

eryday eating still holds true when consuming fast food. Athletes should be building their meals with mainly carbohydrates for fueling (baked potatoes, pasta, whole wheat buns/ bread/hoagie rolls), fruit, a lean protein source (grilled or broiled meats, chicken, fish, eggs), and some vegetables wherever possible (side salad, veggies on a sandwich). Healthy fast food options do exist, but not in abundance. There may only be two or three good choices at each restaurant, meaning that athletes may have to choose the same thing every time. That’s okay, as long as fast food isn’t their go-to for every meal during travel. We give our athletes the following guidelines, along with lists of approved restaurants and the healthier items to order: Check the nutrition facts. Fast food restaurants are required to make nutrition facts available to their customers. Entire menus can be looked up online, and brochures or posters with nutritional information are often available in the restaurants. The main things to compare are calorie, carbohydrate,

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NUTRITION protein, and fat content. Especially if eating near competition time, athletes should choose meals that are higher in carbohydrates (energy source) and low in fat (easier to digest). To determine the leanness of a menu item, athletes can look at the ratio of protein-to-fat grams or percentage of calories from fat. Here are the guidelines we give our athletes: • Three-to-one ratio or less than 30 percent: Go for it • Two-to-one ratio or 30 to 40 percent: Consider it • One-to-one ratio or more than 40 percent: Skip it. Choose the least processed items. Processed foods have been altered from their natural state, which tends to make them less nutritious. For example, packaged white bread is made from refined white flour, meaning it loses most of its fiber and nutrients when the bran and germ of the grain are removed via processing. Processed foods also tend to have longer lists of ingredients. A Chargrilled Chicken Sandwich from ChickFil-A isn’t just chicken, a bun, and

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

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

If an athlete is really craving a burger, he or she can keep it leaner by requesting no mayo, the bun untoasted (so it isn’t soaked in the fat on the grill), extra lettuce and tomato, and/or a side salad instead of French fries. We suggest that athletes skip the most processed foods. For example, instead of fries at Wendy’s, choose the whole baked potato. Or at Starbucks, choose the oatmeal instead of a scone. Choose chicken. Fast food restaurants don’t use lean beef, so the fat content in a hamburger is higher and contains more saturated (unhealthy) fat than ground beef found at the grocery store. Eating two grilled chicken sandwiches from McDonald’s (700 cal-

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Circle No. 125

Skip the fried version. When choosing a sandwich or salad with chicken on it, go with the grilled option instead of fried. Frying chicken (or fish) means it will have more calories from fat instead of lean protein. Order it your way. Never hesitate to request that the food be prepared in a certain way. The athlete is the one purchasing and eating the food, so he or she shouldn’t be afraid to ask for alterations so that the meal is healthier. For

NUTRITION example, if an athlete is really craving a burger, he or she can keep it leaner by requesting no mayo, the bun untoasted (so it isn’t soaked in the fat on the grill), extra lettuce and tomato, and/or a side salad instead of French fries. HAPPY MEDIUM When athletes hear the words “fast food” they probably think of McDon-

tions instead of French fries. For example, at Panera Bread, sandwiches come with a choice of apple, side salad, or plain chips. Quiznos has racks of baked chips to choose from. And side salads are usually available at any sandwich shop. A large slice of cheese pizza usually runs less than 250 calories, and a meat lover’s slice is still usually less than

When athletes are choosing toppings at a pizzeria, they can pile on the veggies to add some crunch, fiber, and inflammation-fighting antioxidants, and choose leaner meats like chicken, ham, or Canadian bacon. ald’s, Burger King, Wendy’s, and Taco Bell. But Subway, Quiznos, Panera Bread, other sandwich shops, and the local pizzeria can also be considered fast food. Overall, this second set of restaurants have healthier options, but are still convenient for athletes on the go. At sandwich shops, athletes can choose whole wheat bread, leaner meats like turkey, ham, roast beef, and grilled chicken, and healthy side op-

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

Circle No. 126

any pizza that is made with alfredo or a cream sauce. However, athletes shouldn’t just assume that anything they order at a sandwich shop or pizzeria is a healthy choice because it’s not from a hamburger joint. They should still check the ingredients and nutritional information if possible. Finally, regardless of the type of meal—fast food or not—we tell our athletes to slow down while eating. This ensures they pay attention to how they feel so that they stop eating when they are satisfied and don’t overeat. We also advise them to pay attention to how they feel after the meal and take note of whether a certain food item or amount made them feel sick or lethargic—the idea is to not make the same mistake next time. The inconvenience of traveling doesn’t have to ruin an athlete’s diet. It’s just a matter of preparing and knowing what the best options are. When athletes choose foods that make their body feel good, they are more likely to compete at the top of their game. n

LEADERSHIP

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

Glenn Kulbako

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

TR AINING-CONDITIONING.COM

raditionally, collegiate sports medicine and strength and conditioning departments operate as separate units under the supervision of the athletic department. But recently, some schools have challenged this classic model by converting to alternate organizational schemes. Northeastern University is one of those schools. Last year, we combined our athletic training and strength and conditioning services into one department: Sports Performance. This new department is directly supervised by sports medicine personnel and operates under the direction of the campus health center instead of the athletic department. Art Horne, MEd, ATC, CSCS, is the Director of Sports Performance at Northeastern University, where he is also the athletic trainer and strength and conditioning coach for the menâ&#x20AC;&#x2122;s basketball team. He can be reached at: a.horne@neu.edu. Gian Corrado, MD, is the Head Team Physician at Northeastern and oversees the Sports Performance department. He can be reached at: g.corrado@neu.edu. T&C NOVEMber 2012

Â33

LEADERSHIP The head strength coach and head athletic trainer both report to the Director of Sports Performance, who is dually certified as an athletic trainer and strength and conditioning coach. That person reports to the Head Team Physician, who reports to the campus health center leaders. The reorganization of these departments has been very positive as it benefits those who matter the most: our student-athletes. In this article, we share why we decided to make this change, how we implemented it, and how it’s been working. WHY CHANGE? Three years ago, an internal audit of the athletic department and a round of staff evaluations revealed that there were some things we could do better in terms of delivering sports medicine and strength and conditioning services to our student-athletes. We weren’t necessarily doing anything wrong, or anything different from other college athletic departments, but we realized that there may be a better way than the

strength coaches, which led to some inefficient practices. For example, an athlete might perform an exercise as part of their rehab with the athletic trainer, then also perform the very same exercise during a workout with the strength coach. Another example is that the athletic training staff would often tell athletes with lower body injuries “no lower body work” out of fear they would re-injure or further injure themselves by overdoing it with an overzealous strength coach. But in reality, the strength coaches were perfectly able to choose appropriate lower body exercises that would not cause re-injury. Finally, there were some very good reasons to take sports medicine and strength and conditioning out from under the oversight of the athletic department and move it to the oversight of the campus health center. To start, it would enable athletic trainers and strength coaches to have authority over their own policies that relate to athlete care. Our athletic trainers would also have administrative support for duties

When the Sports Performance department came together, we developed a common rehabilitation exercise list from which all rehab programs are built. This forces the athletic trainers to choose exercises from a predetermined list that everyone understands. traditional model we were following. One big shortcoming we pinpointed was a lack of standardization of services for our student-athletes, especially related to injury prevention. For example, there were no formal efforts being made to prevent ACL tears or stress fractures in our female athletes. Some teams had preventative strategies in place, but they were not well regulated or consistently implemented, which meant we didn’t know if they were working. Athletes also sometimes received conflicting messages from staff members. Athletic trainers and strength coaches were not always in sync in terms of the way they explained causes of injuries. They would often call the same exercise by two or three different names, which created confusion for the athletes. Overall, there was little communication between athletic trainers and 3 4

T&C NOVEMber 2012

such as insurance claims processing and access to shared medical record keeping. Being housed under the college health service umbrella would mean our athletic trainers are viewed as healthcare providers and our strength coaches are treated as professionals who are integrated into the care and health management of our athletes. Both staffs would be given performance reviews by professionals who are in and understand the fields, which means they cannot be threatened by sport coaches or administrators in the athletic department who may not understand the scope of our practices. The Head Team Physician and dually trained athletic trainer and strength coach who now heads the Sports Performance department created a presentation that highlighted the problems we were facing and proposed reorganization as a solution. It also helped

that nearby Boston University had successfully undergone a similar transition that put their athletic training services under the direction of college health instead of the athletic department. Our university listened to what we had to say, and with further support from key athletic administrators and campus leaders, agreed to reorganize and implement the Sports Performance department. COMMUNICATION FIX From the audit and staff feedback, it was apparent that communication was the biggest issue preventing our athletes from getting the best care possible. We’re pleased to say that the new model has helped communication in several ways. For example, we have improved continuity of care with a smoother and more effective transition from rehab to strength training because athletic trainers and strength coaches now work together to come up with comprehensive rehab plans for injured athletes. The traditional model we subscribed to before fragmented an athlete’s return to play into two distinct phases: rehab and return to training. The goals during the rehab process were disconnected from the goals during the training period when in fact they should go hand in hand. More often than not, our athletic trainers were rehabbing athletes until they were free of symptoms. Then the athlete would be discharged to the strength and conditioning staff, regardless of their ability to perform the expected training movements. That setup left plenty of athletes in an athletic purgatory—too healthy for sports medicine but not well enough for strength training. In many cases, it was like the strength coach was left on his or her own to serve as an “advanced rehabilitation coordinator” by applying strength training solutions to a medical problem that still needed a medical solution. Now, our athletic trainers and strength coaches are all involved and update each other throughout an athlete’s return-to-play process. Remember that problem where injured athletes were doing exercises during their rehab session and then again during their workout with the strength coach? Now that the athletic trainers and strength coaches are TR AINING-CONDITIONING.COM

LEADERSHIP in better communication, this inefficiency no longer exists and has actually allowed athletes to progress more quickly through the return to play process. Coordinating the care of our athletes under medical guidance has also helped improve the gaps in terminology that existed between the athletic trainers and strength coaches. When the Sports Performance department came together, we developed a common rehabilitation exercise list from which all rehab programs are built. This forces the athletic trainers to choose exercises from a predetermined list that everyone understands. All of the exercises we chose are also supported by research. There is improved communication during the various preseasons as well. On the first day athletes report to campus, the athletic trainer and strength coach overseeing a particular sport sit down with the Director of Sports Medicine, Director of Strength and Conditioning, and Director of Sports Performance to conduct a thorough review of each athlete. Past medical

history, current fitness level, injury status, and performance goals are discussed. This initial meeting removes questions as to what the athlete should and shouldn’t be doing. Follow up meetings between athletic trainers and strength coaches take place on an ongoing basis and there is an “athlete watch list” discussed at each staff meeting. This is when we

present because our athletic trainers and strength coaches are working as one cohesive unit that operates smoothly and without conflict. BONUS ADVANTAGE While the newly formed Sports Performance department has helped us fix a lot of problems, it also provided some unexpected advantages. One byprod-

“This data sharing alleviates the burden on one staff member or skill set, and instead creates a synergistic approach to best address an athlete’s dysfunction,” says Dan Boothby, Director of Strength and Conditioning. “In the end, we make each other’s jobs much easier.” review difficult cases and provide a learning environment for our younger staff members. Not only does the improved communication between everyone on staff help our athletes get the best care possible, it also shows them we are one unit that works together. Any conflict between staff members is no longer

uct is the improved effectiveness of our athletes’ pre-participation examinations (PPEs). At most NCAA schools, a PPE includes taking a comprehensive medical history, immunization history, and performing a physical exam. While this fulfills NCAA requirements, it does not truly evaluate an athlete’s readiness to

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Circle No. 127 T&C NOVEMber 2012

LEADERSHIP

THREE UNITS, ONE TEAM Like Northeastern University, the University of Delaware has combined separate units of the athletic department into one. The move has resulted in only positive changes. By Scott Selhiemer, Assistant Director of Athletics for Media Relations It has been said that the whole is greater than the sum of its parts. That’s exactly what the University of Delaware was thinking when it reorganized its sports medicine, strength and conditioning, and equipment departments into a single operation we call our Student-Athlete Performance department. With a longstanding tradition of successful athletic programs, including six NCAA Division I championships, why change? “By integrating those units we were able to achieve greater communication and collaboration,” says Bernard Muir, who was Athletic Director at Delaware until this past summer when he took on the same role at Stanford University. “We took an already outstanding group of operations and turned it into a much more effective and efficient model for helping our athletes achieve a quality experience.” The change took place one year ago, when Muir promoted Head Strength and Conditioning Coach Augie Maurelli, CSCS, CSCCa, to Associate Director of Athletics for Student-Athlete Performance and hired a new head strength coach. Maurelli manages and oversees all three units of the Student-Athlete Performance department and reports directly to the athletic director. The idea is that instead of the three units working independently, they work as a team by discussing problems, sharing ideas, and ultimately figuring out what is best for Delaware student-athletes through collaboration. They also have a direct line to the athletic director through Maurelli. The collaboration is sometimes formal. Maurelli holds monthly meetings with the three unit leaders—the head athletic trainer, head equipment manager, and head strength coach—to discuss major issues or do strategic planning. But most of the collaboration is informal. All three of their offices are in the same hallway, they have lockers near each other in the staff locker room, and each is responsible for communicating with one another not only about the issues of a particular day, but their ideas for unit improvement over the long term. However, the sharing of information and ideas doesn’t start and stop with the department’s leadership group. Maurelli strongly encourages discussion among all staff members in the three units and has even put activities in place to help. For example, during the summer training season, the athletic training and strength and conditioning staffs work out together on Tuesdays and Thursdays between team sessions. The workouts are designed by a different athletic trainer or strength coach each session and everyone partici-

T&C NOVEMber 2012

pates, including graduate assistants and interns. If there is a disagreement among staff members—whether to use the functional movement screen or a performance metric approach for athlete evaluation, for example—there is no hierarchy and everyone gets a say. The strength and conditioning staff is no higher or lower than the athletic training staff. Everyone, including the equipment staff, is on the same level and under the same umbrella. The department organization is also allowing bigger changes to occur. For example, when the athletic training and strength and conditioning staffs wanted to improve the quality of hydration and recovery products available to our student-athletes, the three unit leaders approached administration about it and later played a role in the decision-making process for a new campus beverage contract. Setup for football practices now includes strength and conditioning equipment as well as field equipment. And both the equipment and strength and conditioning staffs share the trucks that are used for practice setup, leveraging budget dollars and resources. Another example recently played out when the athletic training, equipment, and strength and conditioning staffs all met with the school’s apparel provider and switched off-season training shoes in an effort to reduce foot injuries. When the new structure was put in place, there was some concern about potential resistance from athletic trainers due to the change in reporting structure. But Head Athletic Trainer John Smith, MS, ATC, made sure to consider the impact this structure would have on his staff members and presented it to them as a means to elevate their visibility and leadership roles in the department. “The Director of Athletic Performance position hasn’t changed the fundamental athletic training job,” Smith says. “Our staff quickly realized that Augie is a resource and a facilitator in sharing the goal of improving each athlete’s performance. He interacts with athletes on a daily basis and understands the rigors of the athletic trainers’ day-today operations, so our staff has confidence in him.” Maurelli appreciates the praise, but credits the three unit leaders with making the transition work. “John, Head Strength and Conditioning Coach Brian Hess [CSCS], and Head Equipment Manager Kevin Rose all are selfless individuals who truly want what is best for our athletes,” says Maurelli. “When competitive people share a common goal, this type of structure enables synergies well beyond normal operating standards.”

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LEADERSHIP participate in elite level athletics. Recent research has pointed to easily measurable musculoskeletal risk factors that can be identified during a PPE, including a study that found a 17-fold increase in injury risk among professional ice hockey players who exhibit adduction strength that is less than 80 percent of their abduction strength. Another study found that athletes who lack appropriate hip abduction and external rotation strength demonstrate increased rates of lower extremity injuries and knee pain from patellofemoral syndrome. Our strength coaches have started to administer these tests during the PPE process so that we can screen for risk factors. When an athlete exhibits increased injury risk via these screenings, we implement targeted medical management and/or training interventions to help reduce that risk. Another piece we have added to our athletes’ PPEs is a functional movement screen. Strength coaches usually conduct this screening separate from the PPE, but by integrating it into the medical care of our athletes, more unified

management results. For example, if an athlete’s functional movement screen reveals poor squat mechanics, it could be a symptom of psoas restrictions or dorsiflexion limitations. Once identified, the strength coach can collaborate with the medical professional present to devise an appropriate plan to correct the problem. “This data sharing alleviates the burden on one staff member or skill set,

zation work and the strength training staff may add additional massage stick or foam rolling to the affected area. Both groups are now working together toward the same goal. In the end, we make each other’s jobs much easier.” IMPLEMENTATION Because an integrated and holistic approach that involves both sports medicine and strength and conditioning is

We explained to our athletic trainers that stronger athletes typically sustain fewer injuries, and we explained to our strength coaches that athletes who are able to concentrate on their rehab and proceed through the rehab process quickly are able to return to play faster. and instead creates a synergistic approach to best address an athlete’s dysfunction,” says Dan Boothby, CSCS, Director of Strength and Conditioning. “For example, if lack of dorsiflexion is noted in the PPE evaluation process, sports medicine may address the problem with manual soft tissue or mobili-

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

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LEADERSHIP We clearly stated that each staff member would continue to do what they know how to do and their overall role would not change. Instead, the expectation was that they develop a clear appreciation and understanding of each other’s roles and goals as they fit within the overall scheme of the Sports Performance department. We wanted them to see that their own success depended on each other. We explained to our athletic trainers that stronger athletes typically sustain fewer injuries, and we explained to our strength coaches that athletes who are able to concentrate on their rehab and proceed through the rehab process quickly are able to return to play faster and achieve their performance goals more readily. As we began our transition, staff members soon realized

“It’s not easy at first,” says Steve Clark, MS, ATC, DPT, CSCS, Assistant Athletic Trainer. “The strength staff has to learn to appreciate diagnoses and look at athletes from a medical perspective, and it forces the medical team to learn and appreciate strength principles.” that many elements of athlete care and development overlap, and that by combining efforts, each staff was able to provide more efficient care and training for our athletes. Most importantly, the earlier miscommunications that existed between departments dissolved, allowing for the free exchange of ideas, suggestions, and methodology. Another key part of the implementation has been the opening of a newly renovated sports medicine and performance area, which embodies our new, integrated approach. We literally knocked down the wall that separated the two departments and replaced it with a glass partition and doorway so that staff members, athletes, and information can pass unimpeded from one area to the other. Our athletic trainers and strength coaches are now invested in one another’s success. “The Sports Performance department really forces both the strength and medical staffs to get past their egos and think beyond traditional roles and work together,” says Steve Clark, MS, ATC, DPT, CSCS, Assistant Athletic Trainer. “It’s not easy at first. The strength staff has to learn to appreciate diagnoses and look at athletes from a medical perspective, and it forces the medical team to learn and appreciate strength principles so that both truly become part of the injury prevention team.” Since transitioning to our new model, student-athlete satisfaction surveys have improved dramatically. We also have quantifiable data that demonstrates the positive changes we’ve seen. We began tracking games missed due to injury three years ago. Since then, a large number of teams have seen steadily declining rates. For example, our field hockey athletes dropped from 65 games missed in 2009 to 17 in 2010 and zero last season. This new approach toward the care of our athletes is undoubtedly the wave of the future. Such a model has provided our athletes with improved care, and we won’t be surprised when more schools follow suit. n 38

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sport specific

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

tom walsh

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

hen The Ohio State University started a women’s rowing program in 1997, it had no boathouse or ergometers—just a very small fleet of boats. However, fastforward 15 years and the program boasts a state of the art boathouse with the best equipment, three Big Ten Championships, six top-five NCAA Division I finishes, and a national championship this year in the varsity four. Our program has come a long way in those 15 years, and so has the way that we train our rowers for competition. It was once widely accepted that circuit training was the only way to prepare for rowing, but a shift toward Olympic lifts

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has occurred. A lot of strength coaches—and rowing coaches—have realized that a greater emphasis needs to be put on producing a more athletic rower. In this article, I share how we’ve been able to do that here at OSU. BY DESIGN When designing a training program for rowers, thought must be put into exercise selection so that those chosen lead to strengthening the muscles used dur-

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

Kim Dally-Badgeley, CSCS, USAW, HKC, is a Strength and Conditioning Coach at The Ohio State University, where she works with the women’s rowing, cheerleading, synchronized swimming, golf, and dance teams. She has spent 16 years at Ohio State and can be reached at: Dally-BadgeleyK@buckeyes.ath.ohio-state.edu. T&C november 2012

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

Varsity: Fall Program This off-season program runs from mid-September to mid-December. Monday Abs: crunches 2 x 50/reverse crunches 2 x 40 High pulls 3 x cycle Squats 3 x cycle

Varsity: Winter Program This preseason program runs from January to mid-March. Monday Abs: crunches 2 x 50/hanging knee-ups 2 x 20

Step-ups 2 x 12

Power cleans 4 x cycle/box jumps 3 x 5

Dumbbell Romanian deadlifts 2 x 10

Squats 4 x cycle/hurdle jumps 3x5

Hypers 2 x 12

Trap bar deadlifts 3 x 10

Wrist rollers x 2

Pull-ups B

Plate grips 2 x 1 minute

Bench presses 4 x cycle/clap pushups 3 x 5

Bentover rows 2 x 10

Wednesday Abs: Hand-toe crunches 2 x 50 Landmines 2 x 15 Box jumps 3 x cycle Bench presses 3 x cycle Pushups+ 2 x 10 Bench pulls 3 x cycle Zottman curls 2 x 10 B Lying triceps extensions 2 x 10 B Reverse hypers 2 x 12 Friday Abs: toe-ups 2 x 40/plyo situps (left, middle, right) 2 x 30

Â40

to train the quads and hamstrings. Drive: During the drive phase, the rower pushes off the foot plate and extends her body from the catch position. Again, she is using her quads and glutes to open up her torso. The latismus dorsi connects the legs to the upper body and

Dumbbell shoulder presses 1 x 12 Bentover rows 1 x 10 Friday Abs: Special 40s x 2/pole touches 2 x 30 High pulls 4 x cycle /standing long jump 3 x 5 Lunges 4 x cycle /split squat jumps 3 x 5 Trap bar deadlifts 3 x 10 Lat pull-downs 1 x 12

the deltoids are activated as the oars are pulled back. We use lat pull-downs, the dumbbell military press, and frontal, lateral, and rear deltoid raises to train these muscles. Finish: When finishing, the rowerâ&#x20AC;&#x2122;s latismus dorsi are still activated, along with her triceps and core muscles. Under no circumstances are her shoulders engaged at this time. Associated strengthening exercises we use include triceps push-downs, triceps extensions, hypers, good mornings, and upper body step-ups. Recovery: In the recovery phase, the rower returns to the catch position using her hamstrings, abdominals, and hip flexors to slide back. These muscles can be trained with lunges, leg curls, full sit-ups, and variations of crunches (toe-ups and v-ups). VARSITY WORKOUTS Most collegiate rowing programs have two distinct groups: the novices and the varsity athletes. The novice program is mostly made up of rowers who are either entirely new to the sport or have very little experience, while the veteran rowers make up the varsity program. The varsity team starts strength training three days per week immediately upon returning to campus in September. Preliminary testing is done in the standing long jump, pull-ups, seated flexibility, one-rep max bench press, and a predicted max squat test. Results from the bench and squat tests are matched with corresponding percentages to determine how much weight athletes will lift on the squat and bench

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

Dumbbell high pulls 3 x cycle

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

Squats (variation) 3 x cycle

Good mornings 1 x 10

Supine pull-ups 2 x 10 B

Straight-leg Bosu squats 1 x 10

Incline presses 3 x cycle

Stability Exercises:

Upper body step-ups 2 x 10

Kneeling supermans 2 x 20

SB Romanian deadlifts 2 x 10

Forward ball rolls 2 x 15

B = Burn. The athlete performs the exercise to failure.

Bench pulls 3 x cycle

Three-way stability x 1 minute

PB = Physio ball.

Calf raise series

Bridges 1 x 30

SB = Straight bar.

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

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sport specific press in the upcoming cycle. The long jump is used to measure an athlete’s explosiveness. Pull-ups determine the athlete’s back strength, and we use seated flexibility to measure the athlete’s hamstring and low back flexibility.

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

Varsity: Spring Program This in-season program runs from mid-March through May. Monday

Wednesday

Abs: PB jackknife 2 x 30/plyo situps 2 x 30

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

Power cleans 3 x cycle

Bosu squats 3 x cycle

Squats 3 x cycle

Pull-ups 2 x 10

SB bentover rows 2 x 10

PB dumbbell bench presses 2 x 10

Kettlebell bench presses 3 x cycle

Upper body step-ups 2 x 10

SB shoulder routine 2 x 8, 10, 12

Pushups+ 2 x 10

SB Romanian deadlifts 2 x 10

Dips 2 x 12

Dumbbell Romanian deadlifts 2 x 12

Good mornings 2 x 12

Dumbbell high pulls 3 x cycle

Wrist rollers x2

to where the athletes are supported on their feet during all exercises and correct as needed. We also make sure that athletes start their high pulls from the mid-shin. This makes the movement more sport specific because it mimics the catch position when rowing. (See “Varsity: Fall Program” on page 40 for a sample week.) During this period, many of the rowers realize big gains—especially if they haven’t kept up with their prescribed summer workouts due to summer competitions, internships or jobs, or lack of adequate strength training facilities. At the end of the fall phase, the athletes are retested in each area to get a precise look at how they have progressed. Before the winter training phase begins, the varsity rowers spend their holiday break rowing in Florida. Because there is only one week during which they are not rowing almost around the clock, we don’t prescribe them a holiday training program. During the winter phase, the focus continues to be building strength and increasing flexibility. Complex exercis-

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T&C november 2012

sport specific es are added to increase explosiveness and stabilization exercises are done on both of the two lifting days. As preseason rowing volume increases, we want to make sure to strengthen the core and stabilizing muscles to prevent any issues in the rib area. (See “Varsity: Winter Program” on page 40 for a sample week.) Max testing is performed a third time at the end of the winter cycle to determine the athletes’ in-season lifting loads. The focus of in-season lifting during the spring is to maintain the strength that has been acquired, with attention being paid to workout intensity. Athletes are more likely to come to workouts mentally and physically depleted now, so we recognize when an

Championship week. (See “Varsity: Spring Program” on page 41 for a sample week.) NOVICE WORKOUTS We are committed to developing our novice program into a group of high-level rowers so that they have a seamless transition into the varsity program when the time comes. During the first academic quarter, a lot of time is spent teaching the novice rowers how to row and helping them learn the basic lifts (like the Olympic lifts) that we use. After the quarter is over, the novice rowers are sent home with a basic program to complete over the holiday break. The goal is to continue build-

The novice team does a one-rep max test on the bench press and a predicted max test on squats to give us a baseline for the spring program. We limit novice rowers to these two tests because they are not only new to the sport, they’re usually new to lifting. athlete’s workout may need to be adjusted in order to prevent injury. We also encourage our athletes to have snacks with them at all times since post-workout protein consumption is paramount to muscle recovery. During the season, the entire second workout of the week is devoted to strengthening the core and stabilizing muscles. This workout continues all the way through to NCAA

ing a good strength base through two workouts per week. All workouts assigned over the break are basic because most of the rowers do not have access to a gym with platforms and power racks. Instead, we focus on dumbbell exercises. (See “Novices: Holiday Program” below for a sample week.) Upon the novice team’s return to campus in January, the rowers embark on a 10-week program that includes

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

Day one

Day two

Abs: 250 choice/25 superman

Dumbbell power cleans 3 x cycle

Dumbbell squats/jump combo 3 x cycle

Dumbbell squats 3 x cycle

Dumbbell squats variation 3 x cycle

Dumbbell bentover rows 2 x 10

Med ball reach arounds 2 x 10 B

Dumbbell bench presses 3 x cycle

Dumbbell incline presses 3 x cycle

Dumbbell shoulder routine 2 x 10

Med ball overhead passes 2 x 10 B

Dumbbell Romanian deadlifts 2 x 10

Dumbbell walking lunges 2 x 10

Zottman curls 2 x 10 B

Reverse bicep curls 2 x 10

T&C november 2012

Novices: Winter Program The preseason program runs from January through midMarch. Abs: PB crunches 2 x 50/PB twist crunches 2 x 25/PB toe-ups 2 x 30 Dumbbell cleans 3 x 5/box jumps 3 x 5 Squats 3 x cycle/hurdle jumps 3x5 SB bentover rows 2 x 10 Bench presses 3 x cycle/clap pushups 3 x 5 Dumbbell shoulder presses 2 x 10 Med ball full twists (partner) 2 x 15 Negative pull-ups 2 x B Zottman curls 2 x 10 B SB wrist curls 2 x 10

Novices: Spring Program The in-season program runs from the end of March through May. Abs: Crunches 2 x 50/plyo sit-ups (s/s) 2 x 40 Dumbbell cleans 3 x cycle Squats 3 x cycle Dumbbell bentover rows 2 x 10 Kettlebell bench presses 3 x cycle SB shoulder routine 2 x 8, 10, 12 SB Romanian deadlifts 3 x 10 Bench pulls x 1 minute Reverse bicep curls 2 x 10 B Reverse hypers 2 x 12

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

Coxswain Sample Program Day one Abs: Crunches x50/toe-ups x 30 Reverse crunches x 40 Dumbbell jumps x 12

In the weightroom, our focus continues to be technique development, but we also add a second focus of explosiveness with the addition of complexes between sets of the major exercises. To be most effective, complexes are completed immediately after each set. (See “Novices: Winter Program” on page 42 for a sample workout.) At the end of the 10-week cycle, the novice team does a one-rep max test on the bench press and a predicted max test on squats to give us a baseline for the spring program. We limit novice

rowers to these two tests because they are not only new to the sport, they’re usually new to lifting. We take more time to develop their lifting technique and strength base instead of worrying about testing them. Because we use percentages of an athlete’s max to determine how much weight they will lift, it is imperative that we still get numbers for the bench press and squat tests for the novice rowers. The point of emphasis during the season is maintaining the strength gained during the preseason while keeping the

LEADERS. INNOVATORS. EXPERTS

Dumbbell squats x 12 Lat pull-downs x 12 Bench presses x 12 Dumbbell military presses x 12 Dumbbell lunges x 12 Dumbbell Romanian deadlifts x 12 Zottman curls x 12 Dips x 12 Day two Abs: Twist crunches x40/ hand-toe crunches x40 Plyo sit-ups (side to side) x 30 Dumbbell squats/jump combo x 12 Dumbbell step-ups x 12 Dumbbell bentover rows x 12 Dumbbell incline presses x 12 Dumbbell shoulder combo x 12 Dumbbell split squats x 12 Leg curls x 12

TOGETHER WE CAN

SB bicep curls x 12

• Gain strength • Improve quickness • Increase Speed • Achieve success • Boost power • STOP the competition

Triceps kickbacks x 12

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T&C november 2012

sport specific once-per-week lifting session relatively short. Our novices should have mastered the bench press by now, so we add kettlebells to further work their core stabilizers during the lift. We pay special attention to the strengthening of the low back, wrists, and forearms as these are common injury areas for rowers, especially beginners. The novices complete hypers, reverse hypers, wrist rollers, reverse bicep curls, rice grabs, and other exercises to strengthen these smaller muscle groups. Athletes tend to rush through these exercises or skip them all together, so we make sure to stress their importance. (See “Novices: Spring Program” on page 42 for a sample workout.) COXSWAIN WORKOUTS The coxswain is the athlete who sits in the bow of the boat. She steers and coaches the rowers through a race. Though a coxswain’s job isn’t as physically challenging as that of the rowers, we feel it is important for them to be strong and fit. Giving them a workout is also a way for them to earn respect from the rowers.

And they must be prepared for the unexpected. At last year’s Big Ten Championship, our varsity four was way ahead of the field, and one of our rowers “caught a crab” (caught the oar in the water so that it acted as a brake) and was literally flipped out of the boat. Fortunately, the coxswain was sitting right in front of the rower’s seat. She was strong enough to hold the oar out of the water so the team could finish the race. The boat ended up finishing third. Without that finish, we would not have won the Big Ten Championship. Our coxswains do their lifting workout in circuit fashion. An athlete completes one set of each exercise, with a sprint lap or one-minute bike in between each, and does the whole circuit twice. Weights are kept light because we want the coxswains to increase their strength, but not bulk up with added bodyweight. (See “Coxswain Sample Program” on page 43 for a sample week.) ONE TEAM Overall, I think what makes our row-

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ing program so successful is the constant communication between the strength and conditioning coach, rowing coaches, and the athletic trainer. For example, before a new lifting cycle begins, I e-mail the workout to the rowing coaches and the athletic trainer. This gives the coaches an opportunity to make any additions or deletions to the program and ask me any questions about it. It also allows the athletic trainer to make necessary revisions in an athlete’s rehab program based on what is being covered in the weightroom. The athletic trainer can then make informed decisions when recommending adjustments in an athlete’s lifting program due to injury. The rowing coaches, athletic trainer, and myself also meet weekly to discuss the current training plans and any modifications that might need to take place. The team’s training is truly a group effort and the investment that everyone makes in the athletes’ workouts is returned to us tenfold in the unwavering commitment and work ethic displayed by our rowers. n

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Incorporate functional training into any group exercise with the new FitBALL® MedBalls with Straps. These nine-inch diameter medicine balls have an added twist—two strong, adjustable straps. This feature allows the user to grip more easily, or perform one-handed kettle ball exercises. Add an extra challenge to lower-body and core workouts by strapping a MedBall to both ankles for leg raises. MedBalls have a hollow core and are made from rubber, which allows them to bounce. They come in weights ranging from two to 10 pounds.

Ball Dynamics International • 800-752-2255 www.fitball.com

The National Strength and Conditioning Association is one of the trusted authorities on strength and conditioning, bridging the gap between science and application since 1978. The NSCA offers four highly sought-after certifications: Certified Strength and Conditioning Specialist ® (CSCS®); Certified Special Population Specialist™ (CSPS™); NSCA-Certified Personal Trainer® (NSCA-CPT®); and Tactical Strength and Conditioning Facilitator™ (TSAC-F ™). Being a part of the NSCA gives coaching professionals the tools, access, and knowledge to reach higher in their career. Circle No. 508

Monitors Training

The Polar FT80 heart rate monitor offers a functional way to monitor your training results. Its key features include strength training guidance, a fitness test, OwnRelax ® values, OwnIndex ® cardiovascular fitness measurements, and OwnCal® energy expenditure assessments. Basic features include the time of day, a backlight, and a stopwatch. The Polar Service Center Division of Creative Health Products is one of the most experienced authorized service centers for Polar products. For more information or a printable return form, visit www.polarservicecenter.com. Creative Health Products, Inc. • 800-742-4478 www.chponline.com Circle No. 509

Perform Better • 800-556-7464 www.performbetter.com

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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

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Body Composition Analyzer Effective training and conditioning requires the ability to monitor progress and make appropriate changes. Go beyond weight and BMI to better understand how the body is changing during exercise, strength training regimens, and injury recovery. Using six frequencies through five body segments, the InBody720 is a researchgrade body composition analyzer that records 30 impedance measurements to obtain precise and comprehensive BIA values. Do you know what your athletes are made of?

GE Healthcare • 800-568-1389 www.inbody.gehealthcare.com/products/inbody-720 Circle No. 513

Challenging Alternative

The SPRI® Fray-Proof Black Ropes are designed to give you some of the best in metabolic and strength training. The no-impact aspect makes it perfect for keeping your conditioning up, or rehabbing an injury. Intended for indoor use, each non-fray rope features the exclusive metal end caps. The Fray-Proof Ropes are made in the USA, and are available in a variety of sizes.

The VersaFit ® Log presents a challenging alternative to traditional strength training. The VersaFit Log allows you to vary exercise focus and function by gripping the bag in different ways. The log is perfect for balance training, plyometrics, rotational movements, Olympic lifts, chops, and throws. The log has multiple handles and Velcro® straps, and its durable, softsided shell makes it appropriate for indoor or outdoor use. Ranging from 10 to 50 pounds, the VersaFit Log is also customizable. Prices range from $104.95 to $144.95.

SPRI Products • 800-222-7774 www.spri.com

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

Impact-Free Training

The Functional Movement Screen Test Kit is the perfect way to test and assess functional mobility, stability, and flexibility. Each test you do with this kit provides you with a simple grading system to assess movement. Exercises are recommended based on test results to improve or correct any weakness or imbalance. Each Test Kit includes a hurdle, dowel, and measuring device needed for each test. This light-weight, selfcontained kit is only available though Perform Better.

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A Trusted Authority

NSCA • 800-815-6826 www.nsca.com

Assess Movement

T&C NOVEMBER 2012

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Strength & Conditioning 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 (50 mg of caffeine per pouch). Tropical Fruit+Pomegranate Berry is collegiate compliant. CytoSport, Inc. • 888-298-6629 www.cytosport.com

Anazao Fitness Gear is designed to facilitate greater levels of individual fitness using functional resistance bands. Drawing from an ancient word, Anazao is defined by living again, recovering life, and regaining strength and vigor. Safer than free weights and requiring minimal space, Anazao Fitness Gear lets you reclaim your fitness. It’s ideal for a gym, a fitness studio, or on the run. Circle No. 516

Customizable and Functional

With its new Half Rack design, Samson Equipment is literally adding new products to its arsenal daily. The new Half Rack Design has every bell and whistle an end user can think of—including custom colors, band attachments, rotational bar sleeves, extra storage, and more. If the new Half Rack doesn’t have something you’re looking for, Samson Equipment can add it in for you. Call Samson Equipment today to see how easy it is to design your own customized version.

Samson Equipment • 800-472-6766 www.samsonequipment.com

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

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Reclaim Functional Fitness

AccuFitness, LLC • 800-866-2727 www.accufitness.com

Good Vibrations

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Transmit Data Without Wires With the recent launch of its revolutionary new PSM Training ECHO system, Zephyr Technology also introduced its new, hightech Compression Shirt. The shirt holds a sensor called the Zephyr BioModule™ firmly in the athlete’s sternum area, allowing the sensor to accurately read and wirelessly transmit a wide range of physiological status data live to a coach’s laptop or tablet. The Compression Shirt also logs the data for analysis later. Zephyr Technology • 443-569-3603 www.zephyr-technology.com

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Best of Both Worlds

The 1.25-inch thick Infinity iTurf is the perfect companion for the Infinity Max tiles. Both have the same thickness, which allows you to have the best of both worlds in your weight room in a flush installation. The Infinity iTurf is perfect for running, jumping, and agility drills. This product does not have rubber infill. It is available in 16 colors, with option of customizing with your layouts and logos. Infinity Performance, Inc. • 888-479-1017 www.infinityflooring.com

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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. For more information, please e-mail info@halostrong.com.

Mission Competition Fitness Equipment • 310-776-0621 www.halostrong.com Circle No. 518 TR AINING-CONDITIONING.COM

Indoor Cycling Options

The Power Lift ® Indoor Cycling Bike is available in both a chain- and belt-driven version. The belt-driven version allows users to pedal backwards with resistance. Standard features for both bikes include dual-sided pedals with a clip-less system on one side and toe-cages on the other; adjustable positions for the seat height and forward/back position; and adjustable positions for the handlebar height. Power Lift • 800-872-1543 www.power-lift.com

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Company News

Fits Any Space, Any Budget

Strength & Conditioning 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). The mTOR pathway is the “trigger” that signals the very genesis of muscle protein synthesis. CytoSport, Inc. • 888-298-6629 www.cytosport.com

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Climb Your Way Back Delivering top quality products for more than 20 years, The Athletic Edge proudly launches its newest line of sports massage tables and accessories. This product line will be offered through Custom Craftworks, a sister company located in Eugene, Oregon— allowing the two companies to share manufacturing space. With standard massage product offerings coupled with durability, The Athletic Edge offers massage tables and accessories to meet any size or budget. In 2009, Pivotal Health Solutions included Custom Craftworks products in its portfolio of offerings. In 2012, The Athletic Edge was added to the Pivotal Health portfolio, continuing Pivotal’s traditions of high-quality manufacturing and customer service. This ongoing commitment means that you can continue to expect not only the same time-tested, qualitymanufactured products such as the Omni Sideline sports massage table, but also innovative products like the Sport Tek therapy table, and the rugged Wood Treatment line. You can view the complete line of Custom Craftworks massage tables and accessories at www.customcraftworks.com.

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 full-weight bearing, full-body exercise. It is fully adjustable to fit the height, weight, and length of all types of athletes and patients. Rehabilitation routines have been developed to provide a continuous arm and leg action in a seated or standing position, using varying stroke lengths, rates, and resistance levels. VersaClimber/HeartRate, Inc. • 800-237-2271 www.versaclimber.com

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Wireless Medical Data

Zephyr’s BioModule™ is the “brains” behind its PSM Training ECHO system—a small, circular sensor that wirelessly transmits a wide range of medical-grade physiological data and will warn you when an athlete is in danger of heat stress, dehydration, exhaustion, and more. There are two comfortable options for mounting this small, circular sensor to the athlete: a chest strap called the Zephyr BioHarness; or Zephyr’s new, high-tech compression shirt. Zephyr Technology • 443-569-3603 www.zephyr-technology.com

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Works the Whole Body

Suspension training is an excellent method to work the whole body, and the STS Training System is a great two-in-one package. It includes two ABS training rings and two ABS handles with foam grips. Build strong arms, shoulders, and core muscles with the handles or rings included with this system. Plus, the STS Training System’s straps are complete with heavy-duty secure buckles. The STS Training System retails for $94.95. Power Systems, Inc. • 800-321-6975 www.powersystems.com

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Versatile and Effective Tool

Push it. Pull it. Drag it. Since its first sale in April 2005, Williams Strength’s Prowler 2 has been featured on NBC’s “The Biggest Loser,” called “quite possibly the most versatile and effective conditioning tool ever devised” by Muscle and Fitness, and been used by more than half of all NFL teams and countless colleges, high schools, and training centers. All of this has made it the most popular conditioning sled ever built. Total Strength and Speed • 888-532-8227 www.totalstrengthandspeed.com

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Virtually Immovable

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

T&C NOVEMBER 2012

The Rogue Fitness Monster Series Rigs are the ultimate gym accessory. Built with the collegiate athlete in mind, the Monster Rig is a classic example of Rogue’s “over-built” construction that will suit any affiliate or gym with its immovable capacity. The standard Monster Rig is built with 11-gauge, 3 inch x 3 inch steel tube uprights. This is a virtually immovable piece of American-made training equipment. Rogue Fitness • 614-358-6190 www.roguefitness.com

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Power Racks

Products That Ease Athletes’ Pain

Custom Power Rack #111phh

Custom-design your rack any way you want using Samson Equipment’s own unique design system. Add in any features you want, all with ease. This particular version features band attachments, custom plate storage, both straight and rotating chin up handles, and much more. Samson Equipment • 800-472-6766 www.samsonequipment.com

Testimonial

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Power Rack PWR-8

Power Lift’s eight-foot Power Rack has several standard features, including: Spot bars, “Rhino Hook” bar catches, a dual-grip chin-up handle, hanging bar storage, and weight storage. Power Lift ® • 800-872-1543 www.power-lift.com

“I’ve found Pro-Tec products to be a great addition to my patient care, as they are very patient-compatible.” Circle No. 525

Pro Series Modular Half Cage #3264

The 3264 Modular Half Cage features an open walkthrough design with low-profile footplates, and the ability to be bolted to other modular cages by Legend Fitness, resulting in a shared rigidity benefit. The seven-gauge, offset chrome racking features safety arms with a solid internal rod; lower band pegs; oversized bar catches with polymer contact surfaces; chrome-plated storage pegs; a bench docking system; and upright bar storage. Legend Fitness • 866-753-4363 www.legendfitness.com

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Titan Power Rack

—Dr. Shintaro Ohtake, Aim Treatment Center

“Finally, because of the Shin Splints Compression Wrap, I feel no pain in my shins during strenuous activity.” —Lisa Duke, ballerina and runner “Thanks to the Arch Pro-Tec, the plantar fasciitis in my foot has completely disappeared.”

“Pro-Tec’s Y Roller is by far the most effective Foam Roller I’ve ever used!” —Scott Jurek, PT, seven-time champion, Western States Ultra 100-Mile Marathon Circle No. 539

Rogue Monster Rack RM-690

Using 3 inch by 3 inch steel and one inch hardware in the Rogue Fitness Rogue Monster Rack increases the stability and vibration absorption resulting in a virtually immovable piece of American-made training equipment. Rogue Fitness • 614-358-6190 www.roguefitness.com

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

—Christina Cambra, Ironman Austria third-place finisher

New York Barbells’ 96-inch Titan Power Rack 92580 has 3”x3”x11” gauge steel tube construction, selflocking “J” hooks, and safety bars. This rack also has two-inch hole spacing for close adjustment and a deepknurled chinning bar. New York Barbells • 800-446-1833 www.newyorkbarbells.com

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

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

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Signature Stainless Steel 1/2 Rack

The Signature Stainless Steel 1/2 Rack comes standard with stainless steel adjustment posts, UHMW protection on d-cups, safety spotters, weight storage pegs, and a walk-through design. Total Strength and Speed • 888-532-8227 www.totalstrengthandspeed.com TR AINING-CONDITIONING.COM

Pro-Tec Athletics Circle No. 545

800-779-3372 www.injurybegone.com T&C NOVEMBER 2012

Arm & Shoulder Simple Design, Great Results

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

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

Challenges the Whole Shoulder

Strengthen and stabilize the shoulder joint and girdle with the new Scap & Cuff Trainer™. Designed by a physical therapist, the Scap & Cuff Trainer features a 12-ounce weighted ball that can be oscillated linearly while the user performs isometric and isodynamic exercises. With its special design, users will challenge the whole shoulder complex while using the Scap & Cuff Trainer. Use this product alone, or in combination with an exercise ball or the BOSU® Balance Trainer. Contact OPTP for more information. OPTP • 800-367-7373 www.optp.com

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

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No More Tennis Elbow

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

Restore Optimal Posture

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 atheletic trainers complete control of treatment duration and temperatures for maximum results. Innovative Medical Equipment, LLC • 877-646-1222 www.therma-zone.com Circle No. 529

Treating Overuse

Cho-Pat’s newest product, the Bicep/Triceps Cuff, affords protection from overuse injuries for individuals performing repetitive lifting in activities such as weight training. The patentpending device applies dynamic circumference pressure to the upper and lower portions of the bicep and triceps, particularly at the tendon attachments. This action spreads out the stress and direct pull on the muscle attachments, which helps reduce the likelihood of developing bicipital and tricipital tendonitis or tendonosis.

Exclusively from OPTP, use the Stretch Out ® Strap Shoulder Girdle and Arm Work book to learn about exercising the upper body. This book shows how to implement good arm work into an active strength and conditioning program with the Stretch Out Strap. The strap is great for restoring proper range of motion in the shoulder girdle, and can often relieve neck and upper back tension due to restoration of optimal posture. The exercises are simple and can be performed anywhere. Contact OPTP for more information. OPTP • 800-367-7373 www.optp.com

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Advanced Self-Therapy for Arms

Speeds Recovery

Frustrated with arm and elbow tendonitis? Give your athletes Armaid for regular self-care and maintenance. Relieve pain, tendonitis, and trigger points throughout the arm, biceps—and triceps, too. Easy, short video instructions enable your athletes to become your partner in their own healing and maintenance. Virtually unbreakable with a 10year warranty, the Armaid comes with four different attachments to relieve many types of arm problems.

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

Armaid • 800-488-5505 www.armaid.com

The Pressure Positive Company • 800-603-5107 www.pressurepositive.com Circle No. 546

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More Products National Recognition

American Public University (APU) offers more than 100 online degree and certificate programs that are designed for sports and health sciences professionals, coaches, athletic directors, and working adults like you. APU has been nationally recognized by the Sloan Consortium for its effective practices in online education. For more information, call or go online.

American Public University • 877-777-9081 www.studyatapu.com/tc

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Full-Spectrum Protection

The GymWipes product line offers full-spectrum protection with its cost-effective solutions to safely clean and sanitize all fitness equipment surfaces. These wipes are bactericidal, virucidal, and fungicidal. Plus, the company’s EPA-registered disinfecting/sanitizing formulas protect against more than 50 dangerous pathogens. Safe and effective, this line doesn’t contain harmful ingredients such as alcohol, phenol, and bleach—and is tested and approved by leading manufacturers. The wipes come in 700-1200 counts, with attractive dispensers and stands available. GymWipes • 888 977-3726 www.gymwipes.com

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Fast Results, Less Strain

Gebauer’s Spray and Stretch topical anesthetic skin refrigerant provides a fine stream spray that effectively manages myofascial pain and trigger point release when used in conjunction with the spray and stretch technique. It is also used to treat muscle spasms, restricted motion, and minor sports injuries. Spray and Stretch is nonflammable and non-ozone depleting. Get fast results with less strain and damage to your hands during manipulation. Purchase Spray and Stretch from your local medical supplier, wholesaler, or directly from Gebauer Company. This product is by Rx only.

Gebauer Company • 800-321-9348 www.SprayandStretch.com

Lasting Relief

“We’ve tried many topical agents and have found RAW Heat and Ice Roll-On Topical Analgesics to be the best in our training room. Used before practice, RAW Heat provides immediate relief of pain and stiffness over a targeted area with long-lasting results. When the RAW Ice is used after practice, muscle aches and pains are relieved. As an added bonus, it is a certified all natural product.” -Mike Lesako, Head Athletic Trainer, Washington & Jefferson College The Pressure Positive Company • 800-603-5107 www.pressurepositive.com Circle No. 548

Relieves Pain

PolyMem Finger/Toe dressings help reduce edema, bruising, pain, and inflammation when applied to open or closed injuries. When applied to open wounds, the dressings continuously cleanse, fill, absorb, and moisten wounds. The dressings help relieve both persistent and procedure-related pain associated with injury throughout the healing process. PolyMem Finger/ Toe dressings are the ideal choice for managing sprains, strains, contusions, abrasions, lacerations, burns, and surgical procedures of the toes or fingers. Ferris Mfg. Corp. • 800-765-9636 www.polymem.com

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Cho-Pat now part of Medi-Dyne

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

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Resistance With a Twist

Protecting Athletes’ Futures

Concussion Vital Signs® (CVS), designed for student athletes’ developing brains, aligns to current sports concussion management guidelines. This scientifically based system, used as part of a medical evaluation, enables confident return-to-play decisions while helping to protect the future of your athletes in sports, academics, and life.

The Torso Twister from Lane Gainer helps to isolate, emphasize, and develop crucial hip and torso actions for overload and overspeed drills by providing non-slip rotational resistance or assistance from any angle. A velcro pad wraps around the athlete’s waist, and tubing is attached to a stationary object or held by coach. It can be used for throws and swings in many sports. It can also be used around the shoulders.

Pearson • 800-627-7271 www.psychcorp.com

Lane Gainer • 800-443-8946 www.lanegainer.com

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Circle No. 550 T&C NOVEMBER 2012

Product Launch

Westside Barbell Performance Series Hip & Quad Developer #3306 Legend Fitness www.legendfitness.com 866-753-4363 Circle No. 533 Unique features:

Benefits for the user:

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

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

UNITED STATES POSTAL SERVICE Statement of Ownership, Management, and Circulation (Required by 39 U.S.C. 3685) 1. 2. 3. 4. 5. 6. 7.

Publication Title: Training & Conditioning Publication Number: 1058-3548 Filing Date: September 27, 2012 Issue Frequency: Monthly except January, May, & July No. of Issues Published Annually: 9 Annual Subscription Price: $34.00 Complete Mailing Address of Known Office of Publication: 20 Eastlake Rd. Ithaca, NY 14850-1014 Contact Person: David Dubin, Telephone: 607-257-6970 x 12 8. Complete Mailing Address of Headquarters or General Business Office of Publisher: 20 Eastlake Rd. Ithaca, NY 14850-1014 9. Full Names and Complete Mailing Address of Publisher, Editor, and Managing Editor: Publisher: Mark A. Goldberg 20 Eastlake Rd., Ithaca, NY 14850-1014 Editor: Eleanor Frankel 20 Eastlake Rd., Ithaca, NY 14850-1014 Managing Editor: Abigail Funk 20 Eastlake Rd., Ithaca, NY 14850-1014 10. Owners: Mark A. Goldberg 20 Eastlake Rd. Ithaca, NY 14850-1014 MAG, Inc. 20 Eastlake Rd. Ithaca, NY 14850-1014 11. Known Bondholders, Mortgagees, and Other Security Holders Owning or Holding 1 Percent or More of Total Amount of Bonds, Mortgages, or Other Securities: None 12. Tax Status: Has not changed during preceding 12 months. 13. Publication: Training & Conditioning 14. Issue Date for Circulation Data: October 2012 vol. 22.7 (9/25/12)

T&C NOVEMBER 2012

P200 Workout Assistant, BETA test AlterG • mcoe@alter-g.com • 510-270-5900 Circle No. 534 Unique features:

Benefits for the user:

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

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

15. Extent and Nature of Circulation: Qualified Competitive Athletics Professionals a. Total Number of Copies (Net Press Run) b. Legitimate Paid and/or Requested Distribution (1) Outside County Paid/Requested Mail Subscriptions Stated on PS Form 3541 (2) In-County Paid/Requested Mail Subscriptions Stated on PS Form 3541 (3) Sales Through Dealers and Carriers, Street Vendors, Counter Sales, and Other Paid or Requested Distribution Outside USPS (4) Requested Copies Distributed by Other Mail Classes Through the USPS c. Total Paid and/or Requested Circulation (Sum of 15b (1), (2), (3), and (4)) d. Nonrequested Distribution (1) Outside County Nonrequested Copies Stated on PS Form 3541 (2) In-County Nonrequested Copies Stated on PS Form 3541 (3) Nonrequested Copies Distributed Through the USPS by Other Classes of Mail (4) Nonrequested Copies Distributed Outside the Mail e. Total Nonrequested Distribution (Sum of 15d (1), (2), (3) and (4)) f. Total Distribution (Sum of 15c and 15e) g. Copies not Distributed h. Total (Sum of 15f and g) i. Percent Paid and/or Requested Circulation (15c divided by 15f times 100)

Average no. copies No. copies of single issue published each issue during preceding 12 months nearest to filing date 30,125 29,697 17,865

17,264

-0-

163

155

-0-

18,028

17,419

11,097

11,432

-0-

200

11,297 29,325 800 30,125

11,632 29,051 646 29,697

61.5%

60.0%

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

Mark Goldberg, Publisher

Date: 9/26/12

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

TR AINING-CONDITIONING.COM

CEU QUIZ

T&C November 2012 Volume XXII No. 8

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

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

ning

.com

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

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

quiz to us: Fill in the circle on the answer sheet (on page 55) that represents the best answer for each of the questions below. Include a $25 payment to MAG, Inc., and mail it to the following address: MAG, Inc., ATTN: T&C 22.8 Quiz, 20 Eastlake Road, Ithaca, NY 14850. Readers who correctly answer at least 70 percent of the questions will be notified of their earned credit by mail within 30 days.

Bulletin Board (pages 4-6)

Objective: Learn about recent research, current issues, and news items of interest to athletic trainers and other sports medicine professionals. 1. During the 10 years the study on athletes with Long QT Syndrome covered, only _____ athlete(s) experienced an LQTS-triggered event. a) One b) Two c) Three d) Four 2. In the study conducted by University of Alberta researchers, the only connection found between preseason fitness and injury was in _____. a) Lower-body strength b) Lower back flexibility c) Core strength d) Upper-body strength 3. The study also found that female athletes were more likely to suffer an injury before males, with an average time to first injury at _____ percent of the way through the season. a) 60 b) 55 c) 41 d) 32 4. If the most recent legislation for sickle cell trait testing in NCAA Division III is passed, when will current student-athletes be required to undergo testing? a) 2013-14 b) 2014-15 c) 2015-16 d) 2016-17

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

www.training-conditioning.com click on CEUs

TR AINING-CONDITIONING.COM

5. Researchers in England recently concluded that a “_____” sneaker could provide athletes with a competitive advantage. a) Wind-resistant b) Smooth c) Pebbled d) Dimpled

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

6. Which of the following is not a negative outcome of misaligned vertebrae? a) Stiffness b) Increased muscle output c) Decreased muscle output d) Cut off power to organs 7. A typical chiropractic session with an athlete lasts about _____ minutes. a) 20 b) 15 c) 10 d) Five 8. How soon after receiving soft tissue work and an adjustment does relief usually set in? a) Five to 10 minutes b) 10 to 15 minutes c) 15 to 20 minutes d) 20 to 25 minutes 9. A lot of today’s chiropractors do more soft tissue, stretching, and _____ work. a) Ice therapy b) Heat therapy c) Roller d) Laser

T&C NOVEMBER 2012

CEU QUIZ Strength in Design (pages 17-24)

Objective: Hear what strength coaches have to say about being involved in the design process for a new facility. 10. What did Mike Gentry have in mind when trying to decide where to position everything in the new facility at Virginia Tech? a) Having the coach able to see everyone b) Aesthetics c) Thinking about traffic flow d) Allowing enough space for the workout tempo 11. Why is the space at Iowa State University set up in pods? a) To increase productivity b) To avoid a bottleneck c) To free up space d) To allow strength coaches to work with groups of athletes 12. Tools that were mentioned as being helpful in deciding where to position equipment included 3-D Design programs and _____. a) Excel b) Architecture programs c) Graphics programs d) Photoshop 13. What does Michael Rankin at Drexel University use the open room for? a) An expanded program b) Warm-ups, ploymetrics, and flexibility work c) Explosive training d) Functional movements

15. Good choices for air travel include trail mix, energy bars, and _____. a) Yogurt packs b) Protein shakes c) Oatmeal packets d) Juice boxes 16. Athletes should be building the carbohydrate portion of their meals with baked potatoes, pasta, and ____. a) White bread b) Whole wheat buns c) French fries d) Pastries 17. The “Go for it” category includes _____ percent of calories from fat. a) 50 to 40 b) 40 to 30 c) Less than 30 d) More than 50 18. A slice of meat lover’s pizza usually runs less than _____ calories. a) 400 b) 300 c) 550 d) 250 19. When choosing pizza toppings, athletes should opt for leaner meats, including chicken, ham, and _____. a) Sausage b) Pepperoni c) Canadian bacon d) Bacon

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

14. The author believes the best option for traveling athletes is to _____. a) Try new foods b) Find out if nearby restaurants deliver c) Treat traveling as a vacation d) Bring familiar, nutritious snacks and food along 54

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

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Strong Strokes (pages 39-44)

Objective: Find out how the women’s rowers at Ohio State University use a strength training program to improve their strokes. 20. The body is at full compression during which phase of the rowing motion? a) Drive b) Catch c) Recovery d) Finish 21. When finishing a row, the rower’s _____ are still activated from the drive phase. a) Hamstrings b) Quadriceps and glutes c) Latismus dorsi d) Abdominals and hip flexors 22. The varsity team starts strength training _____ days per week immediately upon returning to campus in September. a) Five b) Four c) Three d) Two 23. Upon the novice team’s return to campus in January, the rowers embark on a ___-week program that includes lifting in the weightroom once per week. a) Four b) Six c) Eight d) 10 24. The novices complete several exercises to strengthen smaller muscle groups that are commonly injured areas. Which of the following is not included in their exercises? a) Zottman curls b) Rice grabs c) Wrist rollers d) Reverse hypers 25. OSU’s coxswains complete their lifting circuit_____ times in a workout. a) Four b) Three c) Two d) One

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

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On the Road Again

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Strong Strokes

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