Archive for College Sports

2017 Summer Training Schedule

Register today for any of these programs and make 2017 the best summer ever with SVSP!

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NFL Nutrition: What the Guys Are Learning

Breakfast at the hotel. Snack on the turf. Lunch. Recovery snack. Dinner. Night snack. This is a normal day of eating for the guys participating in the 2017 EXOS NFL Combine prep program. Each player has individual goals for their eight week stay in Indy and is committed and involved in their nutrition plan.

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“Tell me your numbers” can be heard as the guys discuss how many servings of protein, carbohydrates, fruits and veggies are recommended per meal. Snack bags for their three daily snacks are provided, and a night snack is packed for once they leave the training facility.

Before they were sent off with serving recommendations, portion sizes were taught by Lindsey Langford, MS, RD, CSSD and Anna Turner, MS, RD, CSSD, the sports dietitians that have organized the eating schedule that each player participates in. Twice a week, nutrition education meetings take place covering topics from how to build a recovery snack to how athletic performance suffers from alcohol consumption. Each guy is heavily involved in their personal nutrition plan, and every meal they make decisions to positively impact their performance on the field.


Former Michigan offensive lineman Ben Braden says the biggest change for him is just the sheer amount of food that he is eating. When you are training as long as and as hard as these athletes are, every meal is either helping facilitate recovery or helping fuel the next workout. The importance of building a balanced plate at each meal is something fellow offensive lineman Mark Spelman says has helped him maintain his energy levels throughout the long days of training. He also understands the importance of pairing what he eats with maximizing performance. Carbohydrates play a vital role in providing immediate energy for athletes, and Marian wide receiver Krishawn Hogan says his biggest take away so far is how important carbohydrates are for performance. He feels like he has more energy, even during hard training sessions, because he has incorporated more carbs into his diet.

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NFL Combine Training: Week One

As SVSP strength and conditioning coach Greg Moore would say, “you can’t rush the process”. The journey for our NFL hopefuls is now a week old, and the process has just begun.

Week one was filled with introductions, assessments, meetings and of course, workouts.

Grand Park offers space to do movement and football workouts

Grand Park offers space to do movement and football workouts


First item on the agenda: movement screens

First item on the agenda: movement screens


Our athletes will never be dehydrated

Our athletes will never be dehydrated


Recovery provided by Rockin Refuel!

Recovery provided by Rockin Refuel!


Running into week two like...

Running into week two like…

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How Much Protein Do You Need?

Walk down almost any isle in the grocery store and you’ll see bold or italic letters on products with a common word: protein. Products want you to know that their stuff has more of it now, whether it’s 10 grams, 12 grams, or 20 grams per serving. So, how much do you actually need? Before that question is answered, let’s talk about the benefits of protein.


Why You Need It

Protein not only produces energy, but it builds and maintains muscle mass as well. Getting adequate protein on a daily basis is a must if you’re trying to build muscle or actively trying to burn fat. Protein also reduces the excess carbohydrates that we take in with processed foods. Protein packs a punch, so make sure you’re getting enough.

How Much You Need

As great as protein is, your body can only absorb a certain amount for proper use. The maximum amount of protein you can consume daily is around one gram per pound of body weight. If you weigh 160 pounds, that’s 160 grams per day.


The best way to consume protein is in smaller, more frequent ways throughout your day. Getting 20-40 grams five or six times during your day is better than gorging yourself for dinner. In fact, breakfast and bedtime are crucial times to get protein in your system. Whether it’s a shake or snack, lean protein in the morning and before bed go a long way in building and maintaining muscle mass.


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How to Achieve Your Goals

Whether you’re going for a gold medal, state championship or you just want to lose those last 10 pounds, you need a healthy set of goals to get there. It’s relatively easy to set them, but achieving them is a whole different monster.

Napoleon Bonaparte said, “The reason most people fail is they trade what they want most for what they want at the moment.” So how do you achieve what you want most? By understanding the difference between outcome and process goals.


Outcome goals are pretty straightforward: they’re the endgame. They’re the goals listed in the first sentence. Improving your record time, running a half-marathon, becoming an All-American. Those are outcome goals. That is what you want most, and it’s easy to set those without a plan in place. Enter process goals.

Process goals are what you need to do on a daily basis to accomplish your outcome goals. Getting up early to run, eating a salad instead of pizza, doing an extra set of push-ups, spending an extra hour after practice shooting. Those are process goals, and those are the goals that often get brushed aside. Those are the goals we fail to accomplish when we fall into the trap Napoleon talked about. The more we focus on process goals, however, the better chance we have of accomplishing our outcome goals.


There’s one more thing to understand before setting out to conquer your goals: motivation. The best and most durable motivation is internal. This comes from within you and fuels the drive you need to accomplish your process goals. Being the best version of yourself, being better than yesterday, getting to another level on the playing field. Those are internal motivators. Wanting your name in the paper, looking like a million bucks, winning that coveted award. Those are external motivators. Sure, motivation comes from those things as well, but only the fire from internal motivation lasts when you don’t want to get out of bed.

Shift your motivation internally, attack your daily process goals and watch your outcome goals get closer and closer to reality.

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SVSP Strength and Conditioning Coaches

Have you met our strength and conditioning staff? Our coaches have the experience and expertise to take your performance to the next level. Wherever you are in your journey, they will help you maximize your potential on the field of play. Our coaches give you the same tools and attention that professional athletes receive. What are you waiting for?

Brandon Johnson


Greg Moore


Jaime Waymouth


Emily Burgess


David Williams


Stephanie Young


Jeff Richter

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On the Road with USA Track & Field, Part 6

St. Vincent Sports Performance is partnered with several National Governing Bodies including USA Track and Field. Dr. Todd Arnold of SVSP is a performance scientist for USATF, helping its athletes prep for major national and international events. Here’s a dispatch from Dr. Arnold’s travels.


IMG_0656.jpgThe week comes to a close.  Three cities in four days: Austin, LA and Chula Vista, Cali. But the end of this week is actually a great one. Today, we were on the campus of the Olympic Training Center in southern California. It is always great to be on site.  If you want to experience pride in your country this is the place to be.  Most on site are US athletes, preparing for the Olympics or Paralympics. I can feel the seriousness when I talk with the athletes. Everything here is focused on the games. Olympic rings are everywhere (even on the sliding glass doors to the balconies of the residencies). The flag of the rings proudly flies at the entrance. There is a cauldron for the flame to burn locally.


Today, we worked with Miller Moss and Kiani Profit. Ryan Harber, LAT, ATC and I analyzed their movement patterns while Dr. Mann worked on their hurdling and block start mechanics. Their great movement patterns are typical for multi athletes. We attribute this to the variety of training they complete in order to perform their events. They have to throw, jump, hurdle and run to accumulate points. This leaves them devoid of many asymmetries and dysfunctional movement patterns that many single sport athletes acquire. They also have to train for multiple events simultaneously, often pushing their bodies through two practices a day over five to six hours. This makes it exceptionally important that we identify any dysfunctional patterns and correct them before they put hours of fitness on top of their dysfunction.


Kiani Profit undergoing a Y balance test

Today was the first time we have worked with Miller both from a movement standpoint and on-track analysis. He was a complete sponge and related the movement dysfunction we identified with mechanics he feels are lacking in some of his disciplines. In terms of movement, I told him quite honestly he is in a great place. He is in a position to improve in many ways by feeling his body adapt to these stimuli.


Today was a follow up for Kiani as we saw her in early 2014.  She informed us that she was diagnosed with an injury in 2014, one month after her last evaluation. This injury limited her ability to train and compete later that year and into 2015. After her movement assessment, it is clear she is markedly better than she was at her last evaluation. Now that she is moving painlessly, I can clearly see where her injury was previously. In hindsight, serial data on her injuries would have helped us alert her of her impending issues and how to quickly resolve them. Her most important challenges lie ahead of her. Today, she feels good and has her eyes on the podium at the US Olympic trials later this summer in Eugene.

Keep an eye on Miller and Kiani as they dedicate hours a day perfecting their craft in preparation of the 2016 Olympic games!

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When Should Athletes Work with a Sport Psychologist?

It is valuable for any athlete to work with a sport psychologist to develop a structured mental skills routine. Whether the athlete is performing well, or experiencing decreases or plateaus in their performance, a sport psychologist can provide all athletes with mental skills that can help lead to their peak level of performance. Sport psychologists also work to assist athletes in coping with outside stressors that can negatively impact their performance.

Things to look for:

  • Inconsistency in performance
  • Lack of clearly defined goals
  • Differing levels of performance in practice versus competition (not performing well under pressure)
  • Excessive nervousness prior to and/or during performances
  • Difficulty focusing
  • Difficulty controlling emotions when playing (i.e. anxiety, anger, frustration, etc.)
  • Negativity directed at oneself or others
  • Focusing on things that are not within their control (i.e. weather, the other team, etc.)
  • Lack of, or decreases in, motivation
  • Low levels of confidence

Athletes going through any of the following could benefit from working with a sport psychologist:

  • General mental health disorders: anxiety, depression, adjustment disorders
  • Conflict with coaches, parents, or teammates
  • Outside stressors (i.e. academics, social relationships, etc.)
  • Injury
  • Signs of substance use/abuse
  • Disordered eating/body image concerns
  • Sleep difficulties, changes in appetite

Lastly, it is important to answer the question, “How do I know if they are qualified to help me?” Identifying who is qualified to work with athletes is an important step in getting them the resources they need for success. Identify licensed mental health professionals in your area with a specialization in sport psychology. Mental health professionals with a counseling or clinical psychology background will be able to assist athletes experiencing a wide range of things, including both sport performance challenges and general mental health concerns.

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SVSP Football Alums in the League

Over the last several years, SVSP has trained dozens of former college athletes during the run-up to each spring’s NFL draft. September is here, training camps are done, and the 53-man rosters are set heading into Week 1 of the 2014 NFL season.

Since the 2011 pre-draft program, there are eight SVSP-trained athletes on active NFL rosters and four more on practice squads. Whether you’re watching the Colts, your favorite team or getting football overload with Sunday Ticket, keep your eyes peeled for SVSP athletes. It shouldn’t be too hard, there’s at least one in six games this weekend! Up first are the 2014 pre-draft program graduates.

Alex Bayer, tight end, #82 for the St.Louis Rams

Alex Blast

Shelby Harris, defensive end, #75 for the Oakland Raiders

Shelby blast

Dez Southward, safety, #41 for the Atlanta Falcons

Dez blast

Zurlon Tipton, running back, #37 for the Indianapolis Colts

Zurlon blast

Also from the 2014 class, Keith Wenning, quarterback, is on the Baltimore Ravens practice squad. Josh Andrews, guard, and Colton Underwood, linebacker, play together on the Philadelphia Eagles practice squad.


Looking at the 2013 pre-draft program grads, Jack Doyle, tight end #84, plays for the Indianapolis Colts.


The 2012 class boasts Ronnie Hillman, running back #23 for the Denver Broncos and Kelvin Beachum, tackle #68, on the Pittsburgh Steelers. Tackle Andrew McDonald is on the Carolina Panthers practice squad and Sean Baker, defensive back is a member of the Atlanta Falcons practice squad.


Back to 2011, Dan Fletcher, linebacker #50 plays for the Tampa Bay Buccaneers.


We wish the best of luck this season to all the athletes that trained at SVSP! Let’s go football!

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Hard Work, Visualized

SVSP NFL Combine Infographic

With the 2014 NFL Draft just three weeks away, how will Combine and Pro Day performance affect selection? NFL hopefuls often reference their tireless training and hard work, but what does all that hard work actually look like? Take a look at what one group of NFL hopefuls did over the course of a comprehensive six-week training program and how it paid off in testing.



Want to see more training? Check out Jordan Lynch (QB, Northern Illinois), Keith Wenning (QB, Ball State), Jeremy Gallon (WR, Michigan), Erik Lora (WR, Eastern Illinois) and Dez Southward (DB, Wisconsin) in action.

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