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Ready For The Weekend

TGIF - I am ready for the weekend. After spending two days digging out cars from inches of solid ice I am ready to kick back and enjoy myself. For those of you that do not know, my brother and I coach a kids basketball team in Reston, Virginia. Our team is currently #1 in the standings with a perfect record.   Our team, the "Heat" usually plays every Saturday but I think the games will be cancelled if Fairfax County schools are closed today, Friday 16th. If they are that will give me an open Saturday for the first time in awhile.   If that's the case I will be heading to Wolf Trap to see if there is any good snow/ice left. If anyone has not been there I strongly suggest it. If you are looking at the stage from the audience, just walk to the left and there is a huge hill. Really fun to go down, but it kind of sucks to hike it back up.

Ed_Palmedo

Ed_Palmedo

 

Washington Monument Gallery

On Valentine's Day I went to the Washington Monument. The views of the city from the observation room are fantastic. I live in the greatest city. I love DC!   I uploaded some photos for people interested in visiting the Washington's highest structure.   http://dcpages.com/gallery/view_album.php?...ington-Monument   Afterwards, my wife and I went to the Russia House for a romantic dinner. The food and atomsphere was worth the price. We really enjoyed ourselves.

Luke_Wilbur

Luke_Wilbur

 

Stay Classy San Diego

Another week, another trip. Just got back from San Diego this morning. I took the red-eye and got a total of 30mins. sleep   I went for a wedding so I have to give a shout out to the newlyweds, Jon and Lacy

Ed_Palmedo

Ed_Palmedo

 

Events Calendar

I added the events calendar to DC Message Boards today. The calendar has also been updated with new features. I especially like the Event Weather Planner function. This function searces historical weather data to give you an idea what the weather will bill be on the day of your event. Thanks for all the words of encouragement.   This weekend I saw Epic Movie with my wife. It was really bad. The only good part of the movie was the person who played Captain Jack Sparrow. He was pretty convincing.   Sunday night is now my favorite night on TV. I love Rome and Battlestar Galactica. Both shows are written well.   Pray for snow tommorow.

Luke_Wilbur

Luke_Wilbur

 

Back from Mexico

Today is the first day back from our company conference in Cancun. We got back late Thursday night after a 10-day conference/review/vacation in paradise. As one can expect my email is out of control and there is 10 days worth of daily tasks to do so I better stop writing and get to it.   If anyone else has been to Cancun please tell me where you stayed? We stayed at the Grand Oasis and it was awesome but this was my first time in Cancun.

Ed_Palmedo

Ed_Palmedo

 

Back from Cancun

I just got back from Cancun with the DCpages staff. We had quite a trip. The weather was breezy and warm. I was very impressed with Playa de Carmen. The ocean town is bustling with stores, spas, and bars. It appears that Europeans have bought the place up. Property is going from $350,000.00 for a condo to $5,000,000 for an ocean view property.

Luke_Wilbur

Luke_Wilbur

 

New update to the DC Events Calendar

I just completed the new phase of the DC Events Calendar. Now people can put up images to go with their events. I have also made it easier for our staff to modify Events. I am hoping to put an almanac on the calendar, so people can see what the weather might be like during the day they have selected.   On another note... I just found out I have jury duty the day before I leave for Cancun. I am going to contact the District Government to see if I can postpone my time.

Luke_Wilbur

Luke_Wilbur

 

Luke's First Entry

For years people have told me to start a blog that might explain a little more about myself. My Name is Luke Wilbur. I am the son of Rev. Carl and Carmen Wilbur. I have a wonderful wife, Jenna, who supports my community endeavors. I probably should mention my dog named Denali, she is the cutest little monster. I also have two cats, Grover and Gracie. They are more like living pillows.   Today really feels like winter. I hear reports about global warming, so I am happy that it is cold.   My staff and I are getting ready for a trip to Cancun. Last time we had a great time. You can view the gallery of our previous trip:   http://dcpages.com/gallery/view_album.php?...k-Cancun-Mexico   Eight guys will be going on this trip. It should be pretty outrageous. We are staying at the Oasis Hotel. I know that I will have fun, but I am going to miss my wife alot. This will be longest time we have been away from each other.

Luke_Wilbur

Luke_Wilbur

 

Lacrosse Speed and Agility Programs

Speed and agility programs specifically for lacrosse will start December 1st at Rockville Fitness, www.rockvillefitness.com. Sessions are $25.00 and will run 60 minutes. Jim Fox, owner of Infusion Athletic Training, Inc. will oversee the workouts. Jim Fox is in his 21st year as a performance coach and has past positions with Washington Capitals, American Unversity, and Bethesda Soccer. For further information please see www.bethesdalacrosse.com.

strengthcoach

strengthcoach

 

Hill Speed Training

I think everyone can remember the story of Walter Peyton inviting several college football players to run hills with him during his off-season routine. The end result was that the college players could not handle the intensity of the training. This type of training would be considered metabolic training but NOT speed work. The difference is the recuperation between sets in speed training. In some cases a 5-10 minute break may be used between sets of speed work depending on the intensity and length of each set. Reason being that speed training is a neuromuscular activity requiring complete rest in order for the mind and body to remember the specific form while sprinting. Fatique causes your form to break down. A University of Georgia study compared hill verus horizontal running and found that hill running recruited 6% more muscle firing in the gastroc, gracilis, and semimembraneous as compared to horizontal sprints. Why incorporate hill training if your an athlete? Of all the resisted conditions that can be used for speed development which include; ankle weights, weight vest, sled pull, tire pull, parachute and sand, hills offer an individual or especially a team the economic solution to being faster. How does one choose a hill? Research indicates that a hill with a gradient between 5-15 degrees is best for producing results in short burst acceleration that involves the ATP-CP energy system. Sprints should never take more than 30 seconds to complete. Speed is defined as quickness of the movement of a limb. The beauty of hill training is that it forces you into proper position. Proper sprinting position involves a total body lean with a straight line going through the ankle, knee, hips, upper torso and finally the head. Try running up a hill without leaning. It's impossible to be fast and not lean. Next let's consider arm drive. A hill forces an athlete to overemphasize arm drive, which linked with proper leg drive forces one to come up on toes, dorsi flex foot, and drive knees to ninety degrees. The previous is a paradigm used by Vern Gambetta, noted strength and conditioning specialist, which is called PAL, posture, arm drive and leg drive. This simple paradigm is essential in proper speed mechanics. Where does hill training fit into a weekly program? First, make sure an athlete has mastered all speed mechanics horizontally before using a hill or other resisted conditions. Once per week is sufficient when intorducing hill training with a 4-6 week period before progressing to twice per week. Hill training should be done after an extensive warm-up to include 2-4 speed specific drills in the beginnning of a speed, agility, plyometric training day. Two to three minutes should be given for rest between sets of speed training, or if using a heart rate monitor, allowing heart rate to return to 50% of max heart rate. Number of sets would depend on the experience level of the athlete as well as the training cycle. Sets could be between 7-10, keeping in mind that form is paramount and if forms starts to suffer a longer break should be given or training stopped for hills that day.

strengthcoach

strengthcoach

 

You and Me

Doom and Gloom surround me. Where are all the optimist? Where are the dreamers. This is the land of opportunity. People are starting to think that the Germans actually bombed Pearl Harbor. God help all of us.

Luke_Wilbur

Luke_Wilbur

 

Exciting Updates on the Way

Larry and I have been hard at work updating the whole DC Pages network both in appearance and functionality. Some long-broken features will soon be fixed, and new features added. For example, News Stories will be re-added along with the ability for registered users to comment.   The whole site is going to be a lot more "AJAXY" too. Hence, the reason why I am posting this message to my blog. I'm testing out the new activity feed that appears on the front of DC Pages and the DC Message Boards.

mrbinky3000

mrbinky3000

 

2011 Great Lakes International Film Festival Call For Entries

Considered among the top 100 most popular film festivals in the world, the 10th annual Great Lakes International Film Festival has officially opened its Call for Entries and will accept submissions internationally of independently produced feature length and short length films and scripts in the genres of documentary, horror, experimental, Religious/Spiritual, animation, and all genre of music videos and Gay/Lesbian for the 2011 festival.   The Great Lakes International Film Festival, having produced one successful film festival after another while showcasing more than a thousand films has paid out thousands of dollars in awards and prizes for our scriptwriting competition, not to mention the countless films and filmmakers who have gone on to bigger and better things after screening at our festival.   Among the many outstanding films we have had the honor to present are "The Collector of Bedford Street" which was nominated for an Academy Award; "The Derby Stallion", which was picked up by a subsidiary distribution company of Disney and can be found on the shelves of Wal-Mart and other national retailers and additionally has been shown on Stars Encore and other major networks; "The Still Life", which is now distributed by Warner Brothers and "South of Heaven, West of Hell" which was directed by Dwight Yoakam and went on to screen in theaters grossing more than $4 million dollars in its first weekend and being picked up by such networks as HBO.   We have also had many, many films that have screened on the Sundance Channel, IFC, PBS and HBO along with countless filmmakers who have received distribution deals after screening in our festival.   Showcasing the best films of the 2011 season, the Great Lakes International Film Festival will be held LIVE in the great city of Erie Pennsylvania on September 23rd thru September 24th 2011, with our online festival taking place September 22nd thru October 1st, 2011.   We shall accept all ranges of music videos, along with entries of short and feature length screenplays, stage plays, and teleplays of all genres and niches.   The 2011 Great Lakes International Film Festival will accept all forms of religious, Christian, and spiritual films including African, African American, Gay/Lesbian, Black, Hispanic, Islamic, Latino, Native/Aboriginal and student films from the United States and around the world.   The Great Lakes International Film Festival horror categories for scripts and films will include Horror, Thrillers, Science Fiction, Suspense, Grindhouse Horror, Horror Documentary, Horror Animation, and student films and scripts.   The 2011 Great Lakes International Film Festival shall accept music videos from around the world of cross-continent and cross-genre productions. We shall accept music videos of all ranges from pop, punk, rock, alt-country, country-western, folk, reggae, hip-hop to electronica, jazz, blues, Zydeco, industrial, gothic, karaoke, avant-garde, world music, and experimental.   The Great Lakes Film Festival Scriptwriting Competition offers a $1,000.00 cash award to our first place winner of the 2011 competition among other prizes. The winning script will be forwarded to agents and industry professionals for consideration.   www.greatlakesfilmfest.com

greatlakesfilm

greatlakesfilm

 

Public School Strength Coaches

Strength and conditioning used to be a field that was looked upon much like yoga or pilates was looked upon several years ago. Now you can find 6 and 8 year olds working with a strength and conditioning specialist. It's time to make a strength and conditioning coach a part of the public school system. It's about time the public school system recognizes that a professional needs to be invloved in high school sports not only from a competitive standpoint but from a safety perspective. I want to make it clear that the physical education teachers in high school are qualified to do what they do but the numbers are just not there for them to be working with each and every team. Many times I have walked into area high school weight rooms and been surprised to see what dangerous practices are taking place. Many times programs in high school are implemented from a successful college program. Are you kidding me! How could a high school athlete possibly compare to a college athlete. In addition many coaches who are totally unqualified are in charge of implementation and observation of strength and conditioning programs. A position much like you have with athletic training should be formed for the strength and conditioning coach for every high school in the county. The public school needs to follow suit with what private schools have been doing for years.

strengthcoach

strengthcoach

 

Recuperative techniques

There is a movement within the field of conditioning of athletes that concerns recuperative techniques. What is a recuperative technique? This is a technique that can act to reverse the conditions of training. These techniques can be in the form of foam rolling, self massage, flushing or even stretching post workout. Whether these techniques are used in every workout or on off-days between sessions, the key point is that they are used consistently as programed rest within the week. Rest and recuperation is vital for a program to be successful. Off days, proper rest, nutrition, yoga, meditation, are all important for the proper revitalization of an athlete. Try adding nasal breathing or Prana Yama breathing to your program. This involves deep breathing from your diaphram through your nose only. Imagine a wave rolling into the shore and slowly going back out to sea. This image should be present when breathing in addition to non-forced breathing in as well as out deep into the bottom of the lungs. This type of breathing can be utilized between sets of a strength training workout or during a break between sets of sprints. This will act to deliver quality oxygen to the lungs and into your blood stream for optimal performance.

strengthcoach

strengthcoach

 

Changes

I was recently asked to serve as the speed/strength coach for the Montgomery County NFL high school combine that is being held at Einstein High School May 17-21. Part of my responsibilities will be to properly prepare the athletes for the day. What does that involve? Recently the way athletes warm-up has changed from general warm-up and stretching to general warm-up and dynamic flexibility. What is the difference? The difference is that for many years coaches were using static stretching to prepare for football based activities such as sprinting, tackling, and many other actions that are associated with football. In general, the warm-up should prepare the athlete for the practice ahead. The dynamic flexibility sequence reflects and should be specific to the practice. The sequence should include exercises such as high knees, butt kicks, frankensteins's and even some sprinting based drills to ensure proper stride mechanics for sprinting. At the end of the warm-up the athlete should be sweating and ready for the practice. There is a place for static stretching and that is at the end of practice as a cooldown.

strengthcoach

strengthcoach

 

Mental Warm-Up

If your an elite level athlete or a person looking to improve cognitvie functioning you can start to include a mental warm-up to your program. This would take place after your general warm-up and dynamic flexibility sequence. A mental warm-up could include balance exercises as well as eye/hand coordination drills that involve the central nervous system and in turn vision, eye movement, touch and hand control. These drills act to stimulate the CNS which provide exercise for the brain and increaed efficiency as well as decreased medical bills in the long run. Think of this mental sequence as preperation for the rest of the workout. A very basic balance training exercise involves standing on one leg for 30 seconds. If this is not difficult enough, try closing your eyes! If you have any further questions about this type of training please feel free to contact me, Jim Fox, at jimfox@dcemail.com. Thanks.

strengthcoach

strengthcoach

 

Summer Off-Season Training

It is often said that athletes are made in the Summer, but their respective teams are formed in-season. In the age of no off-seasons due to year round competition, let's go over a typical year from a sport and training perspective. The training year consists of 5 phases: Inseason, Complete Rest, Active Rest, Off-Season, and Preseason. For an athlete to excel to his or her full potential these phases should be followed. An athlete, especially at an early age,must take a step away from their sport. Crosstraining is an important ingredient for a young athlete due to the memorization of patterns from each sport that can be utilized later once one sport has been chosen. Other important considerations in Off-season training are:   Make treating injuries a priority because your only as strong as your weakest link. Set goals for the Summer like a want to run a forty time of 4.5 Test yourself to keep your program honest Make you weaknesses your strengths   Take the time to plan your Summer training and don't wait until the last minute. Remember, planning and preperation are a key to any type of success.

strengthcoach

strengthcoach

 

Basketball Off-Season Training

March Madness is upon us and as the college season culminates with this annual tradition we are reminded that Spring is here and Summer is close approaching. Although college basketball is at it's most important point of the season, high school basketball was over weeks ago and most athletes are beginning their off-season training, or is there really an off-season. The answer is not really. Compared to 10 years ago the main season for high school was with the high school the athlete was affliated with. A Summer league was not out of the question but now you have Fall, Winter, Spring, and Summer leagues which gives an athlete time to develop as a basketball player but where is the time for strength and conditioning and not to mention time away from the sport. Is this too much for young athletes? I think the answer is yes. There must be time for the high school athlete to get away from his or her sport and rest, not only completely but actively as well with cross-training with other sports. Are we bringing up our athletes too qauickly? In some cases the answer is yes. Let the athletes develop at their own pace and don't be concerned with how much or what kind of challenging drills can the athlete can do to impress everyone in the gym. Take each athlete seperately and let them develop at atheir own speed.

strengthcoach

strengthcoach

 

Strength Coach On Call

Wouldn't it be nice to have someone at your disposal to suggest the right things to do for weight loss, proper exercise tips, or even the right stretches for those nagging injuries that keep you from achieving your goals. You or your company could have this with Infusion Athletic Training Strength Coach On Call. This service would allow an individual, small group, company, or team unlimited access to a strength coach for as many times as they want for a small monthly fee. Testing, program design, pregame or postgame warm-up or cool down and even referral to other professionals that could help you, like orthopedic doctors, physical therapists etc. If your interested please contact me, Jim Fox, at jimfox@dcemail.com or 301-717-0860.

strengthcoach

strengthcoach

 

Soccer Program

This Thursday night I begin training Pachuca, an elite travel soccer team headed up by Coach Pete Mehlert, the only coach to lead American University to an NCAA Division I soccer final. The training is in preperation for Pachuca's outdoor season which begins in March. How is soccer training different then Football? Take a look at my message board on Thursday and see what comprises an eltie soccer training program. Strengthcoach.

strengthcoach

strengthcoach

 

Football Speed and Agility

Happy New Year and wanted to let everyone know that I just started a 6 week speed session for football players. The six week camp consists of three workouts per week with a major emphasis on speed mechanics as well as basic strength training. The camp offers some good extras with boxing instruction taught by Coach Marc Craig who works with many Redskins as well as the head football coach from Walter Johnson High School coming to talk the kids. Nutrition and video analysis is being offered as well as a nutritionist coming to talk to the group about proper nutrition and the athlete. If your interested there will be two more 6 week sessions. I will be documenting some of the test results from this 6 week session in further blogs and message boards. Thanks. Strengthcoach.

strengthcoach

strengthcoach

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