A Day at Speed Camp

During the summer, we have the priviledge of working with athletes at our speed development camps. The camps are designed to help athletes during their summer training improve basic skills that will allow them to maximize linear, as well as, multi-directional speed.

I have received dozens of emails from coaches and athletes from around the country wanting to find out how we breakdown our camp schedule and drills. So here goes an example of one of our modified linear (offensive) speed workouts.

Warm-up - Linear

• Arm Swings
• Heel Walks
• Anklin
• Knee Hugs
• High Leg Kicks
• A Walks / Skips
• B Walks / Skips
• High Knees
• Heek Ups

Acceleration - Wall Drills

• Single Holds
• Single Knee Ups
• Marching
• Doubles / Triples

Plyometrics - Ground Based

• Squat Jumps
• Knee Tucks
• Split Squat Jumps
• Speed Jumps

Sled Training - 10-30% of Body Weight

• Loaded Sprints x 3 @ 60yds.
• Unloaded Sprints x 3 @ 30yds.
• Loaded Sprints x 3 @ 60yds.
• Unloaded Sprints x 3 @ 30yds.

Cool Down

• Light Jog
• Hurdle Mobility
• Static Stretching

During the next several weeks, we will start adding some of the video drills to help you visualize some of the training techniques discussed in this blog series.

Giguere works up a sweat at GSSI Sweat Test

In advance of the 2006/07 NHL hockey season, Anaheim Ducks goalie Jean Sebastien Giguere was in search of a solution to combat the dizziness, cramping and fatigue he felt following games. After seeing a television commercial about triathlete, Chris Legh who collapsed due to dehydration 50 metres before the finish line, Giguere’s search led him to the Chicago-based Gatorade Sports Science Institute (GSSI). At the GSSI, Giguere participated in rigorous sweat test and hydration analysis, helping him overcome dehydration and perform a Stanley Cup winning season.

Giguere suffered from cramping and dizziness after most games as a result of heavy sweating. Losing close to 12-15 lbs of fluid every game, Giguere was often dehydrated and susceptible to serious injury and decreased performance.
Considering a loss of just 1-2 per cent of body mass from fluid can seriously inhibit an athlete’s performance, this was a huge concern to him if he wanted to compete at the highest level. Other side effects of dehydration can include fatigue, headache, dry mouth, dizziness, muscle cramps and irritability.

Giguere’s salt and hydration status was monitored during an intense session on the stationary bike. Following analysis of his sweat, Giguere learned that although he was drinking water he was not replacing the electrolytes lost in his sweat. To stay hydrated and replenish his electrolytes, the GSSI scientists recommended he drink a properly formulated sport drink, like Gatorade before, during and after a game or workout.

-Gatorade Sports Science Institute

SPARQ Football Drills 3.5

Rau'shee Warren named USA Boxing Athlete of the Year

RAU'SHEE WARREN NAMED USA BOXING'S 2006 MALE ATHLETE OF THE YEAR

COLORADO SPRINGS, COLO. - Flyweight Rau’shee Warren (Cincinnati, Ohio) has been named USA Boxing’s 2006 Athlete of the Year following an outstanding year. Warren, a 2004 Olympian, won two national titles as well as victories at two international competitions.

Warren opened the year in January with two victories over Belarus at the USA vs. Belarus Dual in North Miami, Fla., and Baltimore, Md. He went on to win his second straight U.S. Championships title in March at the 2006 edition and he grabbed the gold medal in impressive fashion. Warren won stoppage victories over all three of his opponents in the competition, taking the title with a second round stoppage over Oscar Venegas in final round action. Warren’s efforts earned him the Outstanding Boxer of the Tournament award for the second straight year.

Due to a slow international calendar, Warren didn’t compete in a major tournament again until the 2006 National PAL Championships in Oxnard, Calif. He once again recorded three commanding victories, stopping two of his three opponents en route to his first National PAL title. For the second straight event, Warren was given the Outstanding Boxer of the Tournament award. His victory earned Warren a berth in the 2007 U.S. Championships, the lone direct qualifier to the Olympic Team Trials – Boxing.

After winning gold in two straight national championship competitions, Warren took his first trip of the year outside of the United States to compete in the 2006 World Cup in Baku, Azerbaijan. Warren moved up to the bantamweight division for the international event and recorded victories over opponents from Azerbaijan and Kazakhstan.

Warren once again held the number one position in the United States from the first through fourth quarter rankings. The 2006 Athlete of Year award is the first that Warren has received after being named USA Boxing Athlete of the Month several times over the past two years. He can become the first boxer in 30 years to compete in two Olympic Games if he makes the 2008 Olympic Team in August.

2007 St. X Strongman Competition