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Early Speed Training

I just offered a speed and agility program for football that is going to start in January and was surprised at how many parents wanted their 8 year olds to participate in my program which is 10 and up. I had to think quickly what I could offer to these young athletes and I came up with a 30 minute speed and agility class specifically for young athletes. The object of the class is to teach, not condition, but to learn how to run which is very much a neuromuscular activity which requires resting between sets. The 30 minute versus 60 minute differential between the 10 and 8 year old class is due to the maturity level and just a lack of focus over the 30 minute mark in the younger group. What a difference in training philosophy then say 10 years ago. We are starting much younger with our athletes and having them reach important milestones earlier and earlier, but let's remember that they are still kids and that they have a lifetime of sports and fitness ahead of them. The conditioning class starts January 4th at Rockville Fitness on Monday, Wednesday, and Friday from 6-7:30. For further details please reach me at jimfox@dcemail.com. Look for my message board about teaching running in the next few days. Thanks. Strengthcoach.   Schedule an appointment with me.

strengthcoach

strengthcoach

 

Thanksgiving Break

Got back from a quick vacation to Colorado to visit the inlaws for Thanksgiving. Took a ton of photos and videos. You can check em out here.   http://matt.athensmusician.net/gallery2/v/2009-11-22_colorado_thanksgiving/   In the mean time, here are a few photos that I took of a ghost town called St. Elmo, Colorado.      

mrbinky3000

mrbinky3000

 

Running

Running is something that when we are young we do very naturally. If you take the time to look at young children playing ath the park you can see what efficient running looks like. What happens between then and when a youth starts to become serious in his or her sport. Overtraining is a big culprit in the changing of a persons biomechanics as they get older. I have been reading a great book call Chi running that sheds some light on the physical, mental,and spirtual characteristics that can help in creating effortless running. I will take this information and use it to make some comments about how it can benefit a young athlete in learning proper sprinting technique in my message board this coming week. Strengthcoach.

strengthcoach

strengthcoach

 

Baseball Training

I just finished training some baseball players at Derek Hacopian's Baseball Academy. What an incredible facility. Derek played baseball at University of Maryland and was ACC player of the year. The kids tonight were great. We did an hour long program which consisted of a warm-up, speed drills, eye hand coordination drills, plyometrics, agility ladder, medicine ball drills, cone drills, and sprints at the end of the session. I am looking forward to having a great impact on these athletes and making sure that they are able to reach the next level, whatever that is. I will go into what makes a productive baseball specific strength and conditioning program tomorrow in my message board. Thanks. Strengthcoach.

strengthcoach

strengthcoach

 

Soda Nation

I was talking to a friend today and was asked if Diet Coke was healthier than regular Coke. Truthfully, I didn't know the answer at the time, but started some research. My reference, Caffeine Blues by Stephen Cherniske, M.S. What I found was some surprising statistics that explains many of the health problems that we are suffering from today. Check out my message board tomorrow for a full report. Jim Fox.

strengthcoach

strengthcoach

 

Blog Fixes... Feed Fixes

Feed Fixes   First off, I visited dcmessageboards.com only to be greeted by a PHP error in a scrip that I wrote. The bug was located the script that displays that facebook-like event feed on dcmessageboards.com and dcpages.com. I didn't change the script, so something must have changed on the server. Anyhow, I figured out a work around and learned some more about how IP.Board works.   For the most part, any PHP code not located in a class or function gets parsed before the page is even displayed. That's why when things go wrong, we get those "headers already sent" messages at the top of the page. PHP already displayed error messages before the IP.Board could set cookies or set headers.   Want your code to run only when needed. Put it in a function, or better yet, a class and then make it a IP.Board hook.   Also note that the <php> </php> template tags to execute PHP code. But you can't use them to echo or print things in the template. They don't work that way. They seem to run before the rest of the page is even loaded. It goes back to what I said about any code not located in a class or function. Only in this case, the code will always print to the page before the template is even loaded... even if it is in a class or function. The only way to get code to display "in place" is to use a template hook.   I'm kinda bummed that IPS still hasn't released the documentation for this project. They have bits of it up here and there, but very little on the "behind the scenes" class methods and properties available to us--otherwise known as an API. The say it will happen soon. In the mean time, seemingly simple updates will continue to take hours instead of minutes. Most of that time is spent trying to deduce just what variables and objects are available for my use in the template. The other time is spent trying to find the template in the first place.   Blog Fixes   I was asked to make it more obvious when a blog requires comments to be approved. People were filling out comments and they were not instantaneously appearing under the blog. It gave people the impression that their comment went straight into the trash or fell victim to a bug of some sort. In reality, their comments were just waiting to be approved by the blog author.   So now, when a blog's comment approval level is set to 'all' (meaning all comments must be approved) or 'guests' (meaning that only guest comments need to be approved), the user sees a note right above the text editor.

mrbinky3000

mrbinky3000

 

Washington Pride

Preparing for practice tonight with the Washington Pride, a U19 women's ice hockey team. The team has a 7 month season which started in September and lasts through March into the first week in April culminating at Nationals. I meet with the team once per week and give them workouts to do on their own as well as a team after practice which is 3-4 times per week with games on the weekend. This years team is young and has two U18 Olympic Team members. The goal of this years off-ice is to increase hockey specific strength, treat as well as prevent injuries, and increase the confidence of the team through tough workouts. This is a 8 month periodized plan that includes testing and trainig to see the results of the team as we progress to insure proper training is being done. To see a more detailed description of The Pride's plan check out the message boards tomorrow. Jim Fox.

strengthcoach

strengthcoach

 

Exercise Helps

First client today was at 5:30am and finished at noon. I am currently training 4 gentlemen who have either Parkinsons Disease or Alzheimers. In my career as a strength coach/personal trainer I have never been exposed to this many clients at one time with neurological diseases. They all have differing qualities of disabilities but none are exactly the same. The consistency is that exercise can help. This of course is not a controled experiment but a situation in which strength training, and movement together can help over time. I am glad that I have been put in a positionn to help these men and that I do what I do. Jim Fox.

strengthcoach

strengthcoach

 

Contact Inforamtion

My experience as a strength and conditioning coach began at the University of Maryland when I met Frank Costello, a pioneer in the strength and conditioning field, and I started my internship with him. This relationship continues today, but Frank was responsible for my exposure to The Washington Capitals which led to me being his assistant for 13 years as well as being the Head Strength Coach for The Washington Capitals for 1.5 seasons. During this time I worked with the best athletes in the world. From Dale Hunter to Olie Kolzig I was exposed to everything that you could possibly learn about the sport. To contact me please call, 301-717-0860, email, jimfox@dcemail or see the facility where I train my athletes at www.RockvilleFitness.com. Strengthcoach.

strengthcoach

strengthcoach

 

Created "Activity" Feed

Just finished creating a series of classes that creates a facebook-like recent activity feed for the entire DC Pages network. You might have noticed it on the front page of this website, or on the front page of dcpages.com   This post is also a test. A notification of this new post should appear in the event feed.   On another note, for some reason hitting the ENTER or RETURN key on your keyboard does not make a new line in the blog text editor. You have to hold down SHIFT+RETURN to get a new line. Strange. Also, the "OTHER STYLES" drop-down is littered with weird custom styles. Some of which are not necessary anymore since the last update to the software. There is a new media button for inserting videos.   Will have to work on that stuff too.

mrbinky3000

mrbinky3000

 

Your In-Season Plan

Ice hockey research indicates that an effective skater has certain characteristics such as deep knee bend while skating, increased forward lean while in the skating motion, quick recovery time after propulsion, wide strides, high stride frrequency, and using the shoulders in a sideways manner to counteract the motion of the legs. What does all this suggest? There are specific motions inherent in hockey that each player must possesss to be successful. These qualities used over and over throughout a season can produce overuse injuries that must be addressed by the coaching staff as well as the strength coach and athletic trainer. What are some overuse inuries in hockey? Low back pain due to the constant forward lean a player must be in during game and practice situations. Groin irritation due to constant repetition of the propulsion and recovery phases of the legs during skating. Rotator cuff irritation due to contact with other players and the boards. These areas must be strengthened during the off-season and remain strong during the season. One might think that paying extra attention to these areas while in-season would be the answer. Quite the oppostite. The areas that are at risk from overuse due to the nature of the sport should be cautiously used in strength training and in many cases recuperative methods such as massage, foam rollers, hot/cold baths, stretching etc. should be used rather then further irritating these areas with exercise. Another key concept with in-season training is to keep a balance between opposite and opposing muscle groups. For example, during a typical NHL practice a player may stride 3,000 times per leg, per practice. During the propulsion phase most of the muscles used are the glutes and abductors. These muscles over time become overly developed compared to the adductors which are weaker and thus need to be strengthened. A big reason for groin issues during the season is this imbalance which can be solved with an exercise called the squeeze. A rubber ball about the size of a basketball is placed between the knees and the athlete squeezes the knees together as hard as possible for about 3 sec. and then releases. This is done for 10 repetitions and 3 sets. When considering your in-season program for yourself or your team take into consideration the factors that make up the sport of ice hockey and be sure to keep these areas strong, recuperated, and balanced. Strengthcoach.

strengthcoach

strengthcoach

 

In-Season Off-Ice Training for Hockey

January 3, 2003. First day on the job as Head Strength and Conditioning Coach for The Washington Capitals. It's a game day. Team has 10am skate with Jeff Halpern and Michael Nylander injured. I stretch Michael and Jeff and prepare the workout for the healthy scratches for tonight. The wokout consists of Dumbbell Incline Chest press-2x12, Latpull-2x12, Upright row-2x12, Lunges-2x12, Leg Curl-2x12, In and Outs-2x12, MB Abs.-2x20, and Bike Workout-1200-5 min., 1200-1 min., 1200-30 sec. sprint, 1200-1 min., 1200-30 sec. sprint, 1500-1 min., 1500-30 sec. sprint, 1800-1 min., 1200-1 min., 2100-1 min., 1200-1 min.x5, cool-down. This was a typical game day for the NHL. Most people don't understand the day in and day out grind that athletes endure year to year in their respective sports. Not only is a NHL player expected to play every other night but also take care of off-ice responsibilities which could include up to 2 times per week strength training as well as extra cardiovascular training depending on the level of playing time that an individual is getting. Despite many opinions that it is not possible to make gains over the course of the ice hockey season it is quite the opposite. The off-ice plan must be carefully placed within games in order to not overtrain but at the same time making gains for each player. What does the plan look like? The above sample workout is typical of most of the in-season training that takes place in the NHL. Total body workout, 2 sets with most exercises involving double jointed exercises. The above workout, excluding the bike workout, would take about 20 minutes. Keep in mind that the abouve workout is for healthy scratches, not playing and not injured so they need extra cardiovascular training to keep up with the rest of the team that is playing a full game. I would like to add that alot of the training takes place post-game, which means in addition to playing a full NHL game the players are lifting from about 9:30pm to 9:50pm. That's dedication. Strenghcoach.

strengthcoach

strengthcoach

 

i AM HAVING A GREAT WEEK

I AM THINKING ABOUT MY MOM AND Dad and I love them very much. I am glad that my Dad is in heaven and he is not suffering any more. My mom is not doing so well she has a bad cold and she is very ill. But Iam trying to keep my hopes up that she will make it through this and come home soon. I am very sad that my Dad died. He was a Great war hero and a great Father.   JOE I SEE YOU!!! SOON!   Luke my mom is very ill and she has a few months to live. I am being strong for my family. I have verrizon fios cable and I saw screak the third last night and I loved it very much. I hope to see you soon Luke have a great thanks giving say hi to baby Luke and Janna for me. Love your friend Joe Knight.

joeknight

joeknight

 

I had a great weekend

I had a great weekend and I watched the Redskins lose to the Dallas Cowboys and I was upset because I wanted the Redskins to win. But all in all I had a good weekend and I am having a great day.

joeknight

joeknight

 

I had fun at Lukes last night

Last night Luke, Janna and I had for dinner leg of lamb and fish and cool aide and we watched Heroes and we watched chuck and Luke and Janna went to bed and I watched some football and ten I went to bed and came to work.

joeknight

joeknight

 

my mom is doing fine and she will be home soon

I am happy that my mom is doing fine. She will be home some time this week and I talked to her last night and she told me that she is doing fine and she might be home Friday. I love my mom very much and I will go shopping for her vacuum the house and wash the dishes and cut the lawn and be there for her 100 percent and love my mom too. I hope she will be home soon and we will be happy too. My mom is my world and that will never change at all. Love your son Joe knight.

joeknight

joeknight

 

my mom is not feeling well

I think my mom went to the Hospital and she not feeling well. I am worried about her and I have to be strong and be a man and be good for my Brother and do my duty around the house. I am hoping that she will be fine.

joeknight

joeknight

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