3.)    Form and function;
Every aspect of your training needs to be performed with great for and technique. By paying extra attention to your form you will teach your body to function correctly not just when training, but on the field or court too.

4.)    Functional Strength Training;
As part of an effective strength & conditioning program you should definitely incorporate strength training. However, as an athlete you should not train like a body builder. Instead, you should focus on more athletic movements that will increase your overall functionality. Things like Olympic weightlifting (cleans & snatches), single limb training, and exercises that help increase balance, agility and relative strength.

5.)    Proper recovery and nutrition;
Recovery techniques like myofacial release, deep tissue massage, static stretching, and     mobility training will help aid in preventing over use and injury. Additionally your body     will have the better ability to recover from a well-balanced nutrition regimen. You are     what you eat and fueling your body with the right nutrients will help with recovery which     will prevent injury.

6.)    **Bonus** Get qualified help of a reputable strength and conditioning specialist. They will be able to tie all of the above together in a sound training regimen that will not only increase your performance on the filed or court, but will absolutely prevent you from being sidelined due to a preventable injury
There you have it. 5 solid strategies to help you increase your sports performance while decreasing your chances of getting injured both in preparation for your sport as well as actually competing in practice or games

Jason Zaretzky is owner and program director of Optimal Performance Training Center, Rockland County’s leading sports performance enhancement facility located in Valley Cottage. For more information or to register for their cutting edge sports training programs visit http://www.rocklandsportsperformance.com

Yup,  just one exercise!

It Will Increase Speed, agility, coordination, power, strength, overall conditioning, etc…

Yes, In my opinion there is one exercise that will do all the above….

Can You Guess What It is?

Well, if you said the  “All mighty” Olympic Lift – Power Cleans , Clean & Jerk Or any of their variations…

You Were Right!

This Lift is a must have if your are a serious athlete and want to elevate your game – No Matter What Sport or Position You Play…

This exercise incorporates all major muscle groups in your body to work together as a unit, just as all sporting activities require.

However, this lift is a very technical compound movement and requires great skill to master. And without appropriate coaching and instruction – you can seriously hurt yourself or not see any of the “cleans” great benefits like increase explosion, speed, strength, coordination, etc…

That’s Why all of our performance coaches at Optimal Performance Training Center are highly educated on all aspects of Olympic weightlifting. A few of us even compete  in nationally sanctioned organizations.

So if you are an athlete and are seeking to achieve your best potential you need to incorporate this lift into your program, and you MUST DO IT CORRECTLY

here is how it’s done;

JZ

FYI – All Of our athletes programs incorporate the Olympic Lifts and variations of them. Come see for yourself with our Special Limited time Rockland Sports Training Trial offer…

Check it out here – http://www.optcfitness.com/athlete-training/athlete-membership/

Have you taken advantage of our Free – No Obligation Consultation Click here and schedule yours today

a) x band walk(bear crawl)/ lat lunge

b) sandbag shouldering/ Croc drag

c) step up + curl/ rev lunge ->press

d) 1/2 getup/ Flr press+ tri ext

turkish getups = awesome

a) x band walk/ lat lunge

b) sandbag shouldering/Croc drag

c) Step + curl to press/ Rev lunge ( slide board)

d) 1/2 getup/ flr press+ tri ext

1)DA KB swing & CLN

2) Ab wheel

3) Sandbag Shouldering

4) side to side pushup

5) 1 hand MB slam

They dread the thought that, perhaps, on
some level they may actually be the creators
of their circumstances.

That they… in fact, may NOT be victims!
(what a dreadful thought!)

Mature individuals LOVE taking responsibility.

They take comfort in the fact that whatever
their current situation looks like, they have
played a BIG part in creating it.

Good or bad.

Mature people LOVE the idea that, with their
hands placed firmly on the steering wheel of
their life, that they can decide to move closer
to their goals or away from them.

This was a weird week for me at Optimal Performance.

I have been a bit “absent” for the past few
months due to the mental overload of school,

being injured , and expecting my 1^st son.

Upon my mental and emotional “return” to training
my sports and fitness clients, I noticed something
that I didn’t like…

EVERYONE was slacking! — People here at the express class are complaining about exercises trying to get me to change or replace, so it can be easier for them. Somehow or another I have been slacking also cause for a while I would just tell them OK!!!! Just do XYZ and that’s wrong on my part…

Some people I noticed were showing up, but only giving a 1/2
effort…. that too is my FAULT. Lack of communication is what I say to that. For not explaining to them that going through the motions is not going to get them where they want to be.

At first, I wanted to blame them for being pus*ies
and treating the workouts like washing their butts.

THEN I realized… it’s ALL MY fault!

I am to blame for creating the disgusting situation
I perceived all around me!

So, What did I do?

Manned Up!

I took full responsibility for the lack of results,
firmly grabbed hold of my bullwhip…

I gave myself a few good lashings and proceeded to
rain down terror on any and everyone that stood
between me and the high intensity environment that
we have worked so hard to establish at my gym.

Things are almost back to normal again.

Where are you making excuses in your life?

What are YOU blaming for the dysfunction you’re
experiencing?

Is it the economy’s fault?

Is it the governments fault?

Is it your children or spouse’s fault?

Is it because of the color of your skin?

Here’s what I think… It’s YOUR fault!

* So a complex just means that you stack series of excer. one after another , while never letting go of your barbell,dumbbell etc etc…*

Here’s the excer’s and have fun: DB sq’s/rev lunge/DA hammer curl’s/DB RDL/ Press/ front raise x 5 ea. @ 5 rounds…. run 100 yards after ea. round