If you needed a reason to get to Power Enterprises....

Crossfit Finally Imploding

Well gentle readers, it goes to show you that you should listen to your gut.  We ended our affiliation with Crossfit earlier this year due to serious philosophical differences concerning program design, and the cult like aggressiveness when it came to open dialogue about training within the community.  It seems the shit has finally hit the fan, and the in-fighting at Crossfit has spilled into the public light.

http://www.cathletics.com/...mp;dailyID=1016

http://robbwolf.com/?p=976

http://robbwolf.com/?p=981

Extremes of any sort are non productive, and you can't be right about everything all the time, you must listen to other's observations, or you will eventually fall to your own pride.

4 week results

The retest of the big three lifts (bench, clean and squat) were very encouraging. The younger kids (8th grade and up) showed great improvement. An average of 30 pounds on a bench, 20 pounds on a clean and close to 50 pounds on the back squat.

Our older athletes also showed great improvement, but with experience comes slower progress. Some elite litters go years with only a few pound improvement.

That being said, with the adults we showed an average of 15 pounds on the bench, 20 squat pounds, and 20 clean pounds. Over a four week period, that also includes some very tough conditioning routines, I am very happy with the results.

As far as the population that is working on my program, I don't discriminate for anything other than injury. By that I mean, everybody lifts, jumps and sprints regardless of background, soccer mom, to football player, to tennis player, to executive. The movements are taught in a safe manner, and we have demonstrated good results in all groups. That we work with.

I am looking forward to seeing what my high school football players can do with this the SAS program. They are presently starting on week 2, they have just finished there season, so I will keep you posted.

Week 4 is upon us

Week four of the first cycle of the SAS program starts tommorow with a retest of the big three lifts. Regardless of result, the program will continue to be an ever improving entity. The program's main objective is to produce athletic excellence by constantly being open to necessary change, and adapting to an ever changing sports needs enviroment.

Ladies, Build a Better Butt

Enough Said!

Super Oatmeal

Breakfast from the Olympic Training Center's Dietitian Bob Seebohar

Flipping out at 0530

Congrats Mike Overman

Congratulations to our own Mike Overman who scored the best time on the obstacle course at the  2009 Police and Fire Challenge held last week.  He and his team mates also won the team event which was the combination of a 5k run and the obstacle course.

Why?

This picture is taken from a gym blog that celebrates this kind of injury as accomplishment.  This to me is not, in anyway accomplishment, this is a mistake.  I will concede that with enough high intensity, sports performance based training, injuries are going to happen, no athlete stays 100% healthy 100% of the time.  On the other hand I battle everyday to safeguard with every means possible, to prevent such injuries from happening.  If your sport is fitness, then great, go ahead and hack up your hands.  I work with  athletes that train with my to improve their sport, not their "Fran" score.  If this athlete plays golf, is a quarterback, plays tennis or baseball, and you have caused such an injury because you are doing workouts containing nine thousand swinging pullups, that athlete can no longer practice their sport, and you have failed as a coach.

We have experimented with many training protocols over the 15 years we have been in business, and I will admit, we have done workouts that result in this kind of stupidity.  The only difference is we figured out these practices were stupid and ultimately unproductive and moved on to research more productive methods to produce athletic improvement, in as safe an environment as possible.

Brochure is finally done

Here is the link to the brochure for the SAS (speed/agility/strength) program.  We are happy to add Emily Hackert to our coaching staff.  You will see from her biography that she is an accomplished coach, and we look forward to adding her skills to the mix.

Brochure

series of jumping pictures

Took these pictures of Katie B Broad Jumping this summer and just found them on the memory stick. Great showing of power production and triple extension, hip-knee-ankle

SAS (speed/agility/strength) program

It has finally happened! 14 years of development has led us to the start of the SAS program, with a goal of developing elite high school athletes with college scholarship prospects.

The regiment is a 4 day a week commitment by the athlete, that will include all the necessary elements of athletic performance. This combination of speed, agility, strength results in fast paced highly intensive workouts, that will bring your best to the surface.

In order to produce the best results, we have creates an environment that is highly intense and competitive. If this scares you, don't apply, if you see this as a challenge to better yourself, you are who we are looking for

Call Paul at 937-436-2110

Our Boy Evan

Picture of Evan Wray walking into this weekend's game with the other Notre Dame football players.  Very proud, as I am of all my athletes.  Send pictures of you and your team, I'll post those too.

 

Interesting Thought on weight loss......

I just saw Valerie Burtinelli on Sunday Morning, she was talking about her weight loss, and her comment was, now that she lost the weight, she needs to figure out what things got her to that point (her high weight), so that she knows what situation in her life to avoid, so she doesn't get back to that point.

What's causing you to eat too much?

Debunking the myth of Women and Bulking Up

http://www.elitefts.com/documents/female_athletes.htm

Speed and Agility Camps at Power Athlete

We are working on the concept of an all inclusive speed/agility/strength/injury prevention camps for athletes from all sports.

The curriculum will include sprinting, jumping, agility movements, as well as the associated exercises necessary to product power and strength while participating in their sport.

As a positive by product of this training, we can improve the athlete's ability to avoid injury by improving their ability to safely accelerate/decelerate and jump/land under control.

Workout options will be 2 x per week, 3x per week, 4x per week and an unlimited/month program

Any interest in this type of training should contact Paul at (937) 414-0362

Question of Intensity

Reading on the subject of fitness, athletic enhancement, and strength and conditioning, will exhibit to you how many new and innovative programs there are.  Many are just fluffy, cookie cutter programs, but some are successful, very successful, and they all have one thing in common.  Wether the program is a complex mash of Olympic lifts, sprints and standard lifts, or solely Kettlebell or Sandbag based, the successful programs all have intensity at their root.

The famous quote about fitness programs is that everything works for a while, and I believe that is true.  To add to this, in order to make any program work well it must make your body adapt to a new stimulus.  This stimulus must be a higher level of ability that will therefore show improvement in body composition, oxygen consumption and maximal strength levels.

So what ever it is you do for fitness, doing "it" intensely is much more important than duration, or style.  Definitely error on the side of intensity with good movement form, it will get you where you need to be.

Super impressive display of athleticism

This one says it all

My new favorite fitness quote from coach Rip

Women who claim to be afraid to train hard because
they “always bulk up too much” are often already pretty bulky,
or “skinny fat” (thin but weak and deconditioned)
and have found another excuse to
continue life sitting on their butts.