Adult Spotlight #1: Kim McFarlane

Hello Everyone!

With the new year fast approaching many people are looking ahead in hopes of bettering themselves in some way (many with hopes related to fitness).

For a little motivation, meet our 1st Adult Spotlight, Kim McFarlane. She has been training at AGSP for well over a year and her journey is sure to inspire...

Adult Name:
Kim McFarlane


When did your start Adult Performance?
June 2008


Why did you start Adult Performance? To lose weight and build muscle.
As well as improve race times (half marathon & full marathon).


What was your goal(s) when you first started Adult Performance?
- To lose 10 lbs
- To run a half marathon under 2 hours

Have you achieved any of these goals since starting Adult Performance?
- Yes, both.
- I have cut 30 minutes off my half marathon time
- I have cut 1 hour off my marathon time


In what ways has Adult Performance helped you "perform better"? (more energy, sports, family, etc.)
- Running Form
- Increased Speed

What would you tell someone that's interested in trying Adult Performance? (Words of Wisdom, Encouragement, etc.)
- Hang in there, its tough in the beginning and you might want to quit, but the pain is making you stronger!

CHECK OUT SOME VIDEO OF KIM TRAINING AT AGSP!

Looking for the fast track to a better body? AGSP is the answer! Call today for your free trial. Who knows, you may end up working out with Kim. :-)

Keep Training!
Coach Amanda Kephart

16th Annual Practical Approach to Sports Medicine

Hello Everyone!

This Friday December 4th, I will be a guest speaker at the

16th Annual Practical Approach to Sports Medicine Symposium

My topic is on Dynamic Flexibility, an attribute extremely important to athletes and general population alike.

Remember, our bodies don't work through limitations, sadly they work around limitations. This causes the development of poor movement patterns which will eventually decrease performance and increase risk of injury!

Don't let flexibility be your (or your athletes') weak link, for more information on the Symposium click here. If you can't make it to the Symposium, but would like to learn more about Dynamic Flexibility you contact me at aharen@agmc.org

Keep Training!
Coach Amanda Kephart

WINTER SPECIAL 09

Hello Everyone!

Don't let this winter slow your athletic goals! Become a faster, stronger, more powerful athlete at AGSP!

Let our high-level coaching staff train you in faster sprint mechanics, quicker agility, ultimate top-end running speed, power exercises, strength exercises, mobility and flexibility.

We turn weaknesses into strengths.

Become complete this winter and save $ while you do it.

The perfect gift for the athlete in your life:
Decreased Injury Risk
Improved Performance
Better Athletes

Act soon, because like winter, this special won't be around for long!*

Keep Training!
Coach Amanda Kephart

*Mention the Winter Special when you call, don't forget, as always you can try it FREE!

Athlete Spotlighting #4: Eric Monroe

Hello Everyone!

Our next athlete spotlighting is of Eric Monroe. I met Eric early in my coaching career and he has been the perfect testimony to how hard work, consistent commitment, goal-setting, time sacrifice, and a great strength & conditioning program can develop an athlete into a high level performer.

It's time for you to meet someone that I bet works harder than you. :-)

Athlete Name: Eric Monroe
Sport(s): Baseball
Position(s): Catcher, 1st Base, 3rd Base
School: Kenston High School
Graduation Year: 2011

AGSP Athlete Since: 2007, but began training with the coaching staff at another facility in 2005

Favorite Professional Sports Team: Boston Red Sox
Favorite Professional Athlete: Victor Martinez

Favorite Lift: Back Squat
Favorite Movement Skill(s): Acceleration, Ankling, Harness Partner Resistance

When I am not training at AGSP, I am:
- Working at Monroe Plumbing
- Studying/doing homework
- Playing/training for baseball
- Hanging out with friends
- Involved in clubs at school

What are your short-term goals?
- Continue to improve my speed, strength, quickness, and overall skill
- Excel in my studies (achieve a 4.0 GPA)
- Prepare to train for Baseball Season

What are your long-term goals?
- Playing Baseball in College
- Continue to excel in studies
- Study Business in College
- Continue to improve my speed, strength, quickness, and overall skill

How has AGSP impacted your performance as an athlete?
- My 10 yard dash time has improved by more than a second since 2005
- I hit a lot stronger/better due to strong legs and core
- I'm quicker behind the plate (blocking balls footwork down to 2nd base)
- My home to first time has improved dramatically
- Winter Baseball workouts are easier due to the condition my body is in

Check Out Some Video of Eric Training at AGSP!

Keep Training!
Coach Amanda Kephart

Athlete Spotlighting #3: Liz Reeves

Hello Everyone!

Our next athlete spotlight is what it's all about. I can confidently say this athlete is our most improved female athlete. She has come in consistently three times a week since school let out last June. Everyday she came to AGSP with a smile on her face, a goal in her mind, and passion in her heart. I know she really enjoyed becoming stronger, faster, and more powerful with us this off-season, but it was equally as enjoyable for us coaches to work with her. We can't wait to see her tare it up this winter and look forward to seeing her fully again next off-season, without further delay, get to know....

Athlete Name: Liz Reeves
Sport(s): Basketball
Position(s): Forward/Center
School: Walsh Jesuit High School
Gradation Year: 2012
AGSP Athlete Since: June 2009


Favorite Professional Sports Team: Cleveland Cavaliers
Favorite Professional Athlete: Anthony Parker
Favorite Lift: Power Jerk
Favorite Movement Skill: Acceleration


When I am not training at AGSP, I am: "Playing basketball."

What are your short-term goals? "Starting varsity my sophomore year."

What are your long-term goals? "To play Division 1 collegiate basketball and then international basketball."

How has AGSP impacted your performance as an athlete? "I understand my body better, therefore I am able to get faster, stronger, and more flexible."

Check out some video of Liz training at AGSP!

Keep Training!
Coach Amanda Kephart

Columbus Marathon Results

Hello Everyone!

I need to congratulate Ron K., Kim M., and Jill B. for all setting new PR (personal records) in their events!

Even though all three have been longtime avid runners, they've all improved in part to their consistency with Adult Performance (and mileage...and nutrition). Each one continues to not only improve in their endurance activities, but also improve their strength, flexibility, mobility, power, and looks!

Keep Training! (I know 3 people that are!)
Coach Amanda Kephart

Try Adult Performance complimentary so you too can set new PRs!

Congrats & Good Luck Runners!

Hello Everyone!

Its a few weeks over due, but I wanted to congratulate some of our Adult Performance members on running parts of the Akron Marathon on Saturday September 26!

CONGRATS!
Akron Half Marathon Runners
Ron K. (new PR!)
Kim M.

CONGRATS!
Akron Team Relay Runners
John M.
Jeremy J.

And a big GOOD LUCK to our Adult Performance members that are participating in this weekend's Columbus Marathon!

GOOD LUCK!
Columbus Marathon
Ron K.
Kim M.
I know you will make your time goals!

GOOD LUCK!
Columbus Half Marathon
Jill B.
This will be your best yet!

Whether you're a long distance runner, a weekend warrior, or someone just trying to slow the aging process and get into better shape...Adult Performance will take you there! Try it complimentary by calling one of our scheduling lines today!

Get into the best shape of your life, and have fun doing it!

Keep Training!
Coach Amanda Kephart

Health Expo 2009

Hello Everyone!

Get a chance to meet me, take a tour of our Sports Performance Center, and enter for a chance to win 2 free weeks of sports performance training this Saturday October 10, 2009 from 9 am - 2 pm at :

HEALTH EXPO 2009

Akron General Health & Wellness Center - North
4300 Allen Road
Stow, OH 44224

Health Expo 2009 Flier

Also, there will be a special discount promotion during the Expo! Save 40% on your sports performance training this Saturday!

From 9-12 you can observe sports performance in action!

Keep Training and I'll see you Saturday!
Coach Amanda Kephart

Sports Performance & Ohio Schools

Hello Everyone,

How can Akron General Sports Performance help enrich your students and school system?

There are many options, with the primary mission being to:
"Improve the health & performance of Ohio School System's students & athletes through proper education on athletic performance and its many variables (nutrition, injury prevention, etc.)."

Guest Speaking
Teach a physical education class? Want to expose your students to different applications of fitness? Akron General Sports Performance's Coaches are eager to guest speak in the area. All of our coaches are college educated in exercise science and have been working with athletes for multiple years. There are a wide variety of topics that we speak on. Please email us (aharen@agmc.org) and find out if we can guest speak at your class! Most guest speaking is complimentary!

Guest Coaching
Want to spice up practice? Expose your athletes to proper speed mechanics? Akron General Sports Performance Coaches can help liven up practice in multiple ways. You let us know what can help your team improve (better warm-ups, speed training, power development, agility training, etc.) and we'll do the rest. All coaches/teams receive the first guest coaching complimentary! Email or call today!

Health & Fitness Fairs
Is your school holding a Health & Fitness Fair? Akron General Sports Performance would enjoy being a part of it! Depending on the theme of the fair we can hold demonstrations, give talks, meet and greets, etc. Having AGSP at your school's fair is complimentary! Contact us with the details!

Coaches Education Seminars
Looking to enhance the knowledge of your school's coaching staff? AGSP Coaches are eager to better equip today's sport coaches with a better understanding on strength, conditioning, injury prevention, program design, etc. School's can have as many coaches at a seminar as they want (which makes for a great deal per person!). We ask that a school commit to 6 seminars. The seminars will be geared to the goals of the school, so you only learn about the topics you are interested in. We are willing to work with each school's needs and limitations. The seminars can be spread over any length of time (days, weeks, months, etc.) , each individual seminar is between 60-90 minutes in length. This is a great event for booster clubs to fund as it benefits the school, the coaches, and the athletes. Contact us today!

Have an idea or event you think Akron General Sports Performance can enhance? Interested in any of the above opportunities? We look forward to bettering our local school's and communities!

Keep training!
Coach Amanda Kephart

Speed Camp this Saturday July 18!

Hello Everyone!

A Special Announcement, this Saturday July 18, AGSP will be hosting a Speed Camp at our Montrose Facility!

Led by Director, Coach Craig Sowers (who is also an assistant sports performance coach at UCLA), this one hour speed camp will teach athletes how to:
- Run FASTER!
- Be more EXPLOSIVE!
- Change direction QUICKER!

This camp is a great compliment to athletes currently doing summer training in preparation for fall/winter!

Don't miss out! Coaches and athletes (12+ years) of all sports are welcome!

AGSP SPEED CAMP
West Performance Center
4125 Medina Road
Akron, OH 44333
Saturday July 18, 2009
9:00 AM - 10:00 AM in the main gym

Only $10 at the door! No need to RSVP, just show up and get faster!

Keep Training!
Coach Amanda Kephart

AGSP on Sports Time Ohio (STO)

Hello Everyone!

I wanted to give everyone a heads up that AGSP will be featured during the Akron Racers Insider show this upcoming Monday June 8 at 6:30 PM.

Our segment is narrated by yours truly and features two of our hardest working female athletes!

* STO is an Ohio sports television channel.

Keep Training!
Coach Amanda Kephart

AGSP trains The Akron Racers

Hello Everyone!

I have some exciting news, Akron General Sports Performance is now the Official Sports Performance Training of the Akron Racers!

AGSP will be training our local Women's Fastpitch Professional Softball team throughout the 2009 Season. AGSP will be helping to increase The Racers' strength, power, and speed while decreasing their risk for injury as they try to bring the National Pro Fastpitch (NFL) Championship back to Akron, Ohio!


Keep Training! (The Akron Racers will be!)
Coach Amanda Kephart

Athlete Spotlighting #2: Andrea Gordon

Hello Everyone!

Our next Athlete Spotlight is very different then the first. This athlete is newer to AGSP, but has hit the ground running. Motivated and focused, we will be tracking her progress as she prepares for her senior year of high school basketball. Let's get to know...

Athlete Name: Andrea Gordon
Sport(s): Basketball
Position(s): Point Guard, Shooting Guard
School: Woodridge High School
Graduation Year: 2010
AGSP Athlete Since: March 2009

Favorite Professional Sports Team: Cavaliers
Favorite Professional Athlete: LeBron James
Favorite Lift: None...yet
Favorite Movement Skill: Acceleration

When I am not at AGSP, I am:
"Playing Basketball and hanging out with friends at the movies, Chipotle, and/or Applebee's."

What are your short-term goals?
"To make 1st Team All-Conference and All-Star Team my senior year."

What are your long-term goals?
"Go to college and become an architect."

How has AGSP impacted your performance as an athlete?
"I feel stronger and more educated about how to do things correctly, so that when I'm not at AGSP I can think about and work on certain skills."

Check out some video of Andrea training hard at AGSP!

Keep Training!
Coach Amanda Kephart

Athlete Spotlighting #1: Danny Dunn

Hello Everyone!

Its time we start congratulating some of our hard-working athletes.

Its time we...
...share their accomplishments
...share their journeys
...share their commitment
...share their results

Introducing, Athlete Spotlighting, a time where we learn through others and acknowledge them for their hard-work, consistency, and passion.

Our first athlete was an easy choice. Since starting his training at AGSP over a year ago, he has been one of our most consistent, open-minded, eager, hard-working athletes to ever step under the barbell. Without further delay, its time to spotlight...

ATHLETE SPOTLIGHT #1: Danny Dunn

Sport(s) Played: Football
Position(s) Played: Defensive End & Tackle
School: Stow-Munroe Falls High School
Graduation Year: 2012

AGSP Athlete Since: January 2008
Favorite Lift: Back Squat
Favorite Movement Skill: Acceleration

Favorite Professional Sports Team: Denver Broncos
Favorite Professional Athlete: LeBron James

When Danny is not at ASGP, he is: "Training with the high school football team"

His short-term goals? "Start on the Varsity Football Team this fall"

His long-term goals? "Play college football at Ohio State University"

How has AGSP impacted his performance as an athlete? "I've gotten faster and stronger"

Check out some video of Danny training hard at AGSP!

Stay tuned for more Athlete Spotlights!

Until then...

Keep Training!
Coach Amanda Kephart

What is a Sports Performance Coach?

Hello Everyone!

Whether its from a friend, sport coach, athlete, parent, or curious passer-by, I'm often asked, "What is a Sports Performance Coach?"

So let me answer the question clearly...

A Sports Performance Coach (SPC) is:
An Expert in Exercise Physiology
- Understands how all the systems of the body; muscular, nervous, skeletal, endocrine, etc. effects the entire human body. This understanding allows the SPC to teach athletes how to maximize human performance.

An Expert in Human Movement Pattern
- Not only does the Sports Performance Coach know how the body works, but also how the body moves. Angles, force production, stability, balance, edges, etc. are the meat and potatoes of the SPC's coaching. A good SPC understands all these movement variables and how they change depending on application. Whether its acceleration, squat, maximum velocity, olympic lifts, change of direction, etc. the SPC can get an athlete to perform all of these skills at a higher, more optimal level.

Has the Ability to Uncover the Cause of Pain
- Athletes train hard and pain is common. A good SPC, because of his/her above knowledge has the ability to start uncovering the cause of some pains. Especially when they are caused by poor movement patterns. Many pains, whether knees, backs, shoulders, etc. can cease when the SPC teaches proper movement and removes poor, unhealthy movement. Of course, a good SPC does not hesitate to get further opinions from physical therapists and doctors.

A Sports Performance Coach (SPC) is NOT:
An Expert on Individual Sports
- A SPC does not understand the details behind a good jump shot, the perfect swing, the perfect spiral, etc. This knowledge belongs to the Sport Coach, not the Sports PERFORMANCE Coach. This is why its important for a SPC to compliment the Sport Coach by building stronger, healthier, faster athletes. That way the Sport Coach can teach the perfect swing and the Sports Performance Coach can teach power generation. Perfect Swing + Power = Powerful Perfect Swing

Should a Sports Performance Coach try to be a Sport Coach? NO!
Should a Sport Coach try to be a Sports Performance Coach? NO!
Should a Sport Coach and a Sports Performance Coach work together to develop the best athletes possible? YES!

Hopefully that answers things. :-)

Keep Training!
Coach Amanda Kephart

Tip #8: General Physical Skills

Hello Everyone!

Athletes need to be complete.

Athletes can't have weakness.

Athletes have to have skills.

A complete, strong athlete has to have the following skills:

10 General Physical Skills

1. Cardiovascular Endurance
2. Stamina
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Accuracy
9. Agility
10. Balance

If an athlete lacks any of these skills, his/her opponents will surely exploit them.

Are you complete?

Is your training addressing all 10 GENERAL Physical Skills?

AGSP's training does. Guaranteed.

Become complete. Become weakness-free. Become skilled. Become a better athlete with AGSP.

Keep Training!

Coach Amanda Kephart

* General Physical Skills concept credited to Jim Cawley of Dynamax Medicine

Characteristics of a World Class Athlete

Hello Everyone!

This post is an adaptation of Major Andrew Thompson's post on Characteristics of a World Class Trainee.

Top athletes share some powerful characteristics.
How many of these traits do you have?

Desire:
- an insatiable desire to improve
- self-motivated and take action

Willingness to Listen:
- teachable
- open and willing to accept guidance and correction
- engaged listener
- fosters effective communication between athlete and coach

Dedication to Fundamentals:
- embraces fundamentals
- builds a solid foundation "performs common movements uncommonly well" (virtuosity)
- improves with regular, deliberate practice
- pre-workout time is maximized and used as an opportunity to sharpen basic skills

Mental and Physical Preparedness:
- is prepared at every session
- never late for training
- enthusiastic about the opportunity at hand, regardless of how they “feel”
- recognizes that rest and nutrition are not distractions, but rather complementary building blocks of elite human performance

Ability to Train Alone:
- while a group dynamic offers encouragement and mutual accountability, there are times when an athlete must work alone
- excuses aside, a world-class athlete will find a way to face rigorous protocols alone and unafraid

Behavior under Distress:
- is able to deal with injury and the mental anguish of rehabilitation
- is able to bounce back quickly and with even greater resolve
- understands that pain and injury are sometimes part of the contract
- reveals true character in times of discomfort and adversity

Everyday...
Every workout...
Every practice...
Every game....
...is an opportunity to develop these world class characteristics.

Pick one or two characteristics you currently don't have and commit yourself to adding them to your athletic arsenal.

Keep Training!
Coach Amanda Kephart

Well Done, Walsh Jesuit's Women's Basketball!

Hello Everyone!

A big WELL DONE to the hard working women of Walsh Jesuit's Women's Basketball Team!

Your perseverance through adversity this season was incredible!

Check out the Plain Dealer's Article:
Walsh Jesuit's effort in loss is out of this world

Strong both physically and mentally, ladies be proud! Rest up and AGSP looks forward to seeing you again soon this off-season.

Keep Training!
Coach Amanda Kephart

An Athlete's Summer

Hello Everyone!

I'd like to highlight a great article from World Renown Strength and Conditioning Coach Mike Boyle. The article, "The Road to College" highlights some important truths that parents and athletes need to know.

The Road to College

by: Mike Boyle

Parents are being misled. Yes, all the tournament and camp organizers are deliberately misleading you. Parents shell out thousands of dollars for exposure camps and exposure tournaments for their son’s or daughter’s. The organizers tell you that attending a certain camp or playing in a certain tournament will improve your chances of getting a scholarship.

The bottom line is it’s not true. If your child is a football or hockey player four days of camp will not change him or her. Neither will a weekend tournament. Unfortunately, parents make a critical error at the wrong time. The most critical time in a young athletes career is the summer prior to their senior season. This is when a young player needs to train to prepare to have a great senior year. However, instead of preparation, parents choose exposure. The result is usually the same. The athlete goes to 5-6 “exposure” camps to be “seen” by college coaches. Instead of training and preparation the summer is about travel and “exposure”. The final result is that the athlete is not physically prepared for the senior year and ends up either getting injured or having a sub-par year. Coaches that might have had interest suddenly disappear. Sure things turn into maybes. Suddenly all the time spent on exposure seems wasted as there is no “product” to expose.

The road to college sports should go right through a weightroom. I know this sounds old fashioned but, it’s true. If your goal is to play college sports, then, get ready to play. Don’t spend all summer trying to convince coaches how good you are. Spend the summer trying to get better so coaches will notice you. You can’t network your way into college sports and even if you can, in these days of email etc., send a letter and a video.

Last summer I discouraged the coaches and parents of some of the best prep school football players in Eastern Mass to forgo the five camp plan and train. We instead chose to focus on the 1 or 2 camps the coach and parents thought would have the most value and, focus on training. The results were outstanding. The team had a great season, losing only two games, the players who trained were clearly improved and the players who were seniors are all going to the college of their choice.

It worked out exactly as I said it would because our plan makes sense. The ideas of athlete development and athlete exposure are almost polar opposites. The key is to balance the need to be seen by and meet college coaches with the need to train to be able to impress coaches during the critical senior year.

Coach Boyle's point is clear: choose to work on becoming a better athlete instead of trying to show everyone how good you are. Similar to Coach Boyle's facility in Boston, MA, Akron General Sports Performance is designed to make athletes better. Through hard work and commitment we see athletes take their games and skills to the next level.

Keep Training!
Coach Amanda Kephart

Tip #7: You Gotta Eat...MORE

Hello Everyone!

Need to put on pounds? Then don't fall into this failed equation...

Swear you're eating a lot + not gaining weight = YOU'RE NOT EATING ENOUGH

I'll never forget the time I saw Division One Coaches yelling at one of their athletes for not putting on the weight he needed.

I'll repeat... YELLING.

These coaches would not except the athlete's excuse of "but coach I eat A LOT". If you are not putting weight on, then you are NOT eating enough. These coaches, like myself, pay little attention to the fact that you eat twice as much as your friends... the results speak for themselves.

No matter how much you're currently eating and/or drinking, if you are not reaching your body weight goals then you need to consume MORE.

Meeting your body weight goals should be just as important as reaching your squat goals, 40 yard goals, team goals, etc.

Add calorie packed beverages.
Pack twice as much food for lunch.
Eat until you're stuffed, not just full.

Whatever it takes, take your body weight seriously.

Keep Training! (and eating!)
Coach Amanda Kephart

Tip #6: Practice More, Play Less

Hello Everyone!

Today's athletes are playing year-round and are NOT developing into better athletes.

WHY?

Because playing more games with the same skills you have always had does not develop you into better athlete.

Look at some of today's athletic super stars such as Tiger Woods and Venus & Serena Williams who are famous for practicing for hours and hours. Especially when they were younger, they would spend long tedious hours honing their skills. Check out Secrets of Greatness and learn more about some of today's "greats" practice habits.

At AGSP we see a lot of athletes that play a lot more than they practice and are frustrated at their lack of skill development.

You CAN'T develop skills if you DON'T practice.

You CAN'T become faster if your DON'T practice proper running mechanics.

You CAN'T become more agile if you DON'T practice proper agility mechanics.

You CAN'T play your way into becoming a better athlete if you DON'T take time to develop better skills.

Now I know a lot of athletes and parents reading this are going to be thinking, "but everybody plays in leagues year-round...I need to stay in the loop." If you have the courage and patience to break the trend and practice better skills instead of playing with the same skills you have, soon enough everybody will be wanting to do what your doing.

Keep Training!
Coach Amanda Kephart

Tip #5: Stabilize Your Core

Hello Everyone!

Core is all the craze right now, but in all honestly, core stability is the real deal.

Read that again, core stability is the real deal.

I didn't say six-pack abs are the real deal.
I didn't say 1,000 crunches are the real deal.
I didn't say ab machines are the real deal.

Core stability is the real deal.

Athlete's Transverse Abdominis (TA) need to be strong and stable. If you can't stabilize your core you CAN'T get the most out of your movement. Whether that is running, jumping, or playing your sport (just to name a few).

How do you develop a healthy stable TA? You have to do the "non-sexy" core exercises such as core bridges, hip pops, glute bridges, side core bridges, etc.

Focus your core training on stabilization to hit the hidden TA, stop wasting your time doing crunches.

Keep Training!
Coach Amanda Kephart

ACL Prevention

Hello Everyone!

Recently I spoke at the Stow Booster Club about ACL Prevention and how anyone can identify high risk characteristics for ACL injury (in themselves and others), along with a few simple ways to help decrease these risk factors.

For a complimentary copy of this presentation, click HERE.

Learn:

• What an ACL injury is
• What an ACL injury means to you
• Risk Factors you can NOT control
• Risk Factors you CAN control (including the #1 risk factor in both men and women)
  
• Sample of exercises that help with ACL prevention

Keep Training!
Coach Amanda Kephart

Another Adult Performance Time!

Hello Everyone!

Do to popular demand, AGMC Sports Performance is adding an evening adult performance class to Tuesday and Thursday nights at 7:30 PM!

Effective immediately.

Workout hard. Workout smart. Workout better.

Keep Training!
Coach Amanda Kephart