Pre Season

Santa Barbara High School Football Hell Weeks

This August I had the opportunity and pleasure of working with the Santa Barbara High School football program. I am truly pleased to say that my time with the SBHS coaching staff was probably the best experience I’ve had with a coaching staff from any sport at any level. The coaches were open and trusting to turn the reigns of all the Strength, Performance and Conditioning work over to my staff and me. Rare. Aside from that their communication with myself and coaching staff was excellent. Their desire to do what was best for their team(s) and begin the building process (during a rebuilding year for their program) of developing safe and efficacious training practices is truly admirable. I know that this season is going to be a long haul for them but am quite certain that with the desire and concern for doing what is best for their program, they will quickly be where they desire to be.

Hats off to Coaches Jaime Melgoza, Doug Caines, Sean Simms, Char Vandaele (ATC), and all of the other coaches whose names I’ve missed.

Below you’ll find some of the footage from the training we did on site:

Exercise of the week: Inverted Row Suspension

Here’s another great exercise for upper body pulling strength. If you’re an athlete or advanced lifter and you can’t do these through a full range of motion (handles touch lower pec) it may be an indicator that you either have anterior flexibility or mobility problems (shoulders) or posterior weakness in upper back (especially traps and rhomboids).

A good goal is to work toward 8-10 full range reps starting with your body parallel to the ground.

May 2008 Core Conditioning Group Training

Here’s the Core Conditioning training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical “gym” workout…put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power-endurance. Variations and progressions exist with each exercise.

Holler with questions:

Dynamic Warm Up/Movement Prep (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Ab Roller
Swiss Ball Back Extension
Quadruped Ipsilateral
Draw In Unsupported March
Cable PNF Lift
Side Bridge (both)

Explosive / Balance Circuit (same sets/time)
DB Push Press
Forward/Reverse Mini Band Walk (Abduction)
Mini Hurdle Skip (forward/reverse)
Zig Zag Hop & Stick
Push Up Clap or Pivot Push Up
Bodyblade PNF w/SL Balance

Agility / Lift Circuit (same sets/time)
Miniband Lateral Shuffle
Single Leg RDL Contralateral
Quad Patterns (1-2’s & 3-4’s)
FreeMotion Push-Pull
Cone Star Drill
DB Lunge w/Press & Knee Punch

Active-Isolated Stretching Cool Down (5-10 minutes)
Strength/Agility Circuit
Bear Crawl/Crab Walk
Agility Ladder 2 Step Backward Run
Valslide Push Up
Fan Drill Cones
Split Squat & Cable Row
Clock Drill Cones

Perform exercises with perfect posture and landing technique prior to progressing to more difficult variations. If you can’t do it slow and controlled…you can’t do it fast and heavy! Simple as that.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

Adult SPARQ Performance & Conditioning Have Begun!


Looking for advanced conditioning to get in shape?!

When: Tuesday
1230-130pm

Where:

Alameda Park

Cost:

$60/month
or
$20/class

Maximum class size 20



SPARQ Training is a cutting edge training methodology that incorporates functional training with movement enhancement and strength & conditioning.


If you–or an athlete you know–is interested in signing up for training classes beginning in July, contact us to reserve your spot. The classes are limited to 20 enrollees.



What is SPARQ Training?

Speed
Power
Agility
Reaction
Quickness


Simply put, SPARQ Training improves movement patterns, increases speed and power, and develops conditioning that translates onto the playing field or court. This equates to better performance with reduced injury.

Whether you play football, lacrosse, soccer, basketball, tennis, volleyball, baseball/softball, or train for triathlons, you’ll benefit from SPARQ Training.

Click on the video link below to see the training methods we incorporate:


Visit the SPARQ Website to learn more


Contact us to Reserve a Spot or Find out More

Phone: 925.285.0924
Email:
chris@prevailconditioning.com
Web:
www.prevailconditioning.com

When: Tuesdays (see Prevail calendar for dates)
1230-130pm
Where:
Alameda Park (click for directions)
Cost:
$60/month or $20/class


Class sizes are limited to the first 20 people/class!

February Core Conditioning

Here is the February program for my Core Conditioning training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical “gym” workout…put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power endurance.Variations and progressions exist with each exercise.
Holler with questions:

Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Leg Raise Flutter Kicks
DB Stability Squat (uneven load)
Side Bridge w/ Acceleration or Max Velocity Leg Action
Repeat above (other side)
Standing BB Russian Twist
Bicycle Crunch / Prone MB Passes

Explosive / Balance Circuit (same sets/time)
Single Leg Ipsilateral BodyBlade
Kettlebell Swings (we used DBs)
Squat Push Lateral
Single Leg Balance and MB Slams
Burpees
Jump Rope (vary pattern)

Agility / Lift Circuit (same sets/time)
Handstand Push Up
Partner MB Agility Tosses (one tosses while other squats)
Switch above role
Forward/Backward Walking Lunge (AC or MV Leg Action)
Shuffle 5 yards/Sprint 5 yds
Pull Ups or Alternating Lat Pulldown

Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

January Core Conditioning

Here is the January program for my Core Conditioning group training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical “gym” workout…put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power endurance.Variations and progressions exist with each exercise.

Holler with questions:
Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Swiss Ball Off Bench Obliques
Cable Squat w/no Rotation (arms at 90 flexion)
Cable Standing Y-T-W-L
Pikes
Prone Bridge w/Acceleration Punch
Supine Bridge w/Acceleration Punch
Explosive / Balance Circuit (same sets/time)
Shuttle Repeat Jumps
Cable Lift Half Kneel (Explosive)
Fast Squat Progression (1/4, 1/2, Full)
1/4 Turn Jump & Stick (or in Agility Ladder)
Mountain Climbers on Slide
MB Tramp Side Toss
Agility / Strength Circuit (same sets/time)
Cable Squat and Chest Press (Jammer)
Agility Ladder (Push/Recover or 90 degree Hops)
Swiss Ball Leg Curl to Hip Lift
Squat – Bicep Curl – Shoulder Press
Figure 8 Runs (or use roller chair)
MB Alternating Lateral Lunge (or on Bosu)
Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles
Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.
Enjoy!
Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

Core Conditioning December 2007

Here is the December program for the Core Conditioning group training class I hold at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical “gym” workout…put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power endurance.

Variations and progressions exist with each exercise. Holler with questions:

Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Swiss Ball Prone Torso Rotations
Double Leg Lowers w/Draw In
Medicine Ball Rotator Cuff Dribbles on Wall
Swiss Ball Supine Bridge w/MB hold between knees
Prone Y Lift
Swiss Ball Back Oblique Crunch

Explosive / Balance Circuit (same sets/time)
Forward/Backward Mini Band Walks w/Balance Step
Wall Drill (1 counts/2 counts)
Drop Step and Balance
Power Push Up (Modified)
Single Leg Balance and Touch
Zig Zag Hop and Stick

Agility / Lift Circuit (same sets/time)
Footfire Linear and Lateral
Medicine Ball RDL-Overhead Squat
DB Single Leg/Single Arm Row
Agility Ladder
Slideboard Leg Curl to Hip Lift
Cable Push/Pull

Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

Prevail Conditioning