Archive for 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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How do I Stop a Plateau?

It is one of the most frustrating things in the world to feel as if you are stuck at a certain point in athletics; when you can’t improve upon a race time, your vertical jump height doesn’t increase, or you’re not able to add more weight to your back squat.  This phenomenon is commonly referred to as a plateau, and a suggestion that has frequently surfaced to remedy the situation is a “never-do-the-same-workout-twice” strategy.  This strategy, often called “muscle confusion,” involves doing many different types of training to keep your body guessing and “confuse” your muscles into continued growth.  What people who follow this type of training often fail to realize is that our muscles receive orders from the brain and are not independent structures that become bored and stop producing results after a few weeks.  We have to be smart with our training, the stressors on our body, and the stimuli that we send to our muscles.  If we are constantly switching things up in a weight training program, our bodies will not have time to adapt and improve.  So, how do we prevent a decline in performance?  How long should we actually be performing exercises before we switch things up?  If you have ever wondered about plateaus, here are a few ways to make sure that you are maximizing your training and seeing results consistently over time.

Work with a Certified Strength & Conditioning Coach

One of the biggest benefits of a proper strength & conditioning facility is that you have a coach who programs based on your individual needs.  This should involve periodized strength & conditioning programming that involves a build without plateau, peaks for when you need them, and monitoring/adjustment of programming as needed.  Knowing which exercises to perform, how many sets and reps you should do, and how often these variables should change is extremely important in training.  Because of the importance and complexity involved in strength & conditioning programming, having a qualified professional to guide you is imperative to long-term athletic success.

Become great at the basics

You do not need as much variety in training as you think.  If you consider how you train in sport, it involves repeating the important skills over and over again in practice to perfect your technique.   To a certain extent, this same concept needs to be applied in strength training.  Your body must learn to efficiently and safely move through basic movement patterns: squat, lunge, hinge, push, pull, and rotate.  There are many different variations of exercises that fall into these basic categories, but it is important to master the basics and allow adaptations to occur before progressing to a more complex version of an exercise.  You need a solid foundation for sport, and your exercises in the weight room should be selected based on function and usefulness to you as an individual, and not on the complexity or attractiveness of the movement.

Protect your body from injury

Training should be pain-free and should include movements that help protect against future injury.   This includes: performing a warm-up that will prepare you for movement and is specific to your movement deficiencies, including soft-tissue work into your daily routine, ensuring that areas of the body that are supposed to be mobile are, ensuring that areas of the body that are supposed to be stabile are, etc.  Your Certified Strength & Conditioning Coach will help you identify where the “leaks” in your system are and prescribe movement patterns that will increase your efficiency as an athlete and prepare you for the demands of life and sport.  Preparedness is the key to injury prevention!

Train as an individual

Not everyone should be doing the same warm-up or strength training exercises, just like not every athlete will need to work on the same sport skill for the same amount of time as everyone else on the team.  Your body is unique, your training needs are different, and what works for someone else will not necessarily work for you.  For these reasons, it is important to listen to your body, perform the exercises that work for your anatomy and training needs, and learn what works to make YOU better.  The movements you perform do not need to rigidly follow a universal model of training or even be “sport-specific.”  They must be specific to you and need to be intentionally placed within your programming.  Within the confines of energy, time, etc., it is important to be intentional with training to optimize opportunity for improvement.

Rest, eat properly, and hydrate

Maximizing your athletic potential involves making smart decisions both on and off the field/court/etc.  You need to make sure that you’re drinking enough water, fueling your body with the proper nutrition, and sleeping/resting enough.  While some may struggle with consistency and drive, others find themselves losing momentum because they are doing too much.  Non-stop training, or training that isn’t done well, will eventually wear on you regardless of how accomplished you feel.  Not only will you feel the physical effects of overtraining, but the mental effects as well.  It is important to establish healthy habits early to set yourself up for success.  The sooner you start, the sooner you will be able to reap the benefits.

In conclusion, “muscle confusion,” is not the answer to avoiding plateau.  It is possible for your improvement to waver, but it is NOT possible to confuse your muscles into avoiding the drop.  Your body will need to slow down or stop during your athletic career, but there are steps you can take to manage your health and prevent a decline in performance.  Focus on the things that you can control and reach out to qualified professionals for the answers that you don’t have.  Have you experienced a plateau before?  Are you wondering what you can do to try to prevent one?  Contact us and let us know how we can help!

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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.

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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.

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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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Walk-in Clinics

Injured from physical activity or organized sports? Injuries happen and most don’t need ER care. St. Vincent Sports Performance clinics are available for anyone. See us today and get back out there!

Here’s what you need to know:

Saturday Clinics
WHERE: SVSP Clay Terrace and Fishers
WHEN: 8:00am-10:00am

*Weekday Walk-In Clinics
WHERE: All Three SVSP Physician locations (Fishers, Clay Terrace and Northwest)
WHEN: 8:00am-10:00am

*Walk-in clinics are for acute injuries ONLY. Chronic issues should schedule an appointment: call us at 317-415-5795.

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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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USA Football takes China

SVSP is once again on the road with one of our partners.  This time we are assisting USA Football’s U19 National Team.  We’re nearly through training camp, and will be heading to Harbin, China on June 24th.  This will be my third opportunity to travel overseas with USAF, and I am excited to have Chad Gabbard along for the ride this time.

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In my opinion, football is the most complex team sport there is.  It always amazes me how well these coaches can take players from all over the country who have never played together and form them into a team in such a short time.  It also amazes me how some of these kids have had little or no interaction with an Athletic Trainer.  It’s always such a great feeling helping these players perform at the level they are capable of.  Often times, doing nothing more than a simple treatment is all it takes before they realize how much it helps.

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Two-a-day practices are never fun, especially when it’s hot and humid like it has been during this camp. Those practices are necessary, however, to building a strong team.  To help these players stay healthy and watch them compete is the best part of our job.  This will become even more important once we reach China, where we are playing four games in just 13 days.  Add to that a 16-hour flight, 12-hour time difference, unfamiliar food and culture, and it can be very challenging to keep these guys healthy and ready to play.  Chad and I are up for that challenge, and we are excited and honored to be a part of another Gold Medal run with USAF.

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Track and Field Travels

The diversity of track and field impresses me, and the last 10 days did nothing but confirm those feelings.  The Olympic Trials are about 6 weeks away and athletes from all over the country are finalizing their plans, from their workouts to competition schedules.  This week SVSP was dispersed across the globe, caring for athletes competing in Diamond League events from Doha to Shanghai to Rabat to Morocco. Domestically we traveled westward, hitting Portland, Tucson and Austin.  Our personal journey started with the Bowerman Track Club in Portland, where we checked the health and status of the distance runners.

This is Pascal Dobert (also a former Olympian and university of Wisconsin runner) taking part of the Bowerman Track club runners through a workout.

This is Pascal Dobert (also a former Olympian and university of Wisconsin runner) taking part of the Bowerman Track club runners through a workout.

Next up was the Elite Throws Event hosted by the University of Arizona.  This year we witnessed some great throws, including an American record when Gwen Berry threw the hammer 76.31 meters.  This was followed by an 18.99 meter shot put by Jill Williams, putting her at 5th in the world. All this after recently having a child! Georeanne Moline ran the worlds fasted time to date in the women’s 400-meter hurdles at 53.97 seconds, followed closely by Dilaliah Muhammad at 54.64 seconds.  Cyrus Hostetler shined by throwing the javelin over 83 meters.  Distance runner Bernard Lagat showed off his fitness during a workout on the track. He won the 10,000 meters at the Payton Jordan Classic just two weeks ago, and has a legitimate chance to make the USA team at that distance.

Georgeanne Moline races toward the finish line after the final hurdle in he 400 hurdles on the way to a current world best time.

Georgeanne Moline races toward the finish line after the final hurdle in he 400 hurdles on the way to a current world best time.

The trip ended in the heart of Texas with Daryl Woodson and his team of sprinters.  Some of these athletes were in Shanghai just a week before, so we picked up where they left off in treatment. We placed a focus on mechanics for starts and high speed in preparation for the Prefontaine Classic this weekend.

This is Jill Williams on her throw of 18.99 putting her 5th in the world currently. Husband Dustin immediately tweeted out this is her personal post baby best.

This is Jill Williams on her throw of 18.99 putting her 5th in the world currently. Husband Dustin immediately tweeted out this is her personal post baby best.

Days like these reminds us of the great athletes we care for and the great environment we are blessed to work in. When you have time please seek out these athletes on social media and show them your support and support for the USA Track and Field team as they prepare for the Trials and the Olympic games.

From Portland: Andy Bayer | Evan Jager | Chris Derrick | Emily Infeld | Shalane Flanagan | Amy Cragg | Lopez Lomong | Dan Huling | Shelby Houlihan | Andy Bumbalough | Elliot Heath | Ryan Hill | German Fernandez

From Arizona Elite Throws: Gwen Berry | Jill Camerena Williams | Cyrus Hostetler | Michael Lihrman | Darrell Hill | Reese Hoffa | Liz Podominick | Matthias Tayala | Riley Dolezal | Tavis Bailey

From Austin: Michael Rodgers | Michael Tinsley | Natasha Hastings | Mookie Salaam | Bianca Knight | Jasmine Hyder

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MLB pitcher Joe Thatcher’s off-season training at SVSP

MLB lefty Joe Thatcher, a native of Kokomo, Indiana, has been slinging pitches in the majors for over eight seasons. He has recorded 244 strikeouts over his career that has seen stints with the San Diego Padres, Arizona Diamondbacks and Los Angeles Angels of Anaheim.

 

Thatcher, now a free agent, has been training at St.Vincent Sports Performance for four off-seasons and is continually impressed with the results. “The innovations that go on here are pretty amazing. I leave here in the offseason feeling great and I feel ready every spring training.” With more than 160 games each season, nothing is more important to a pitcher than a training regimen that optimizes performance, prevents injury and supports longevity.

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Schmidt Peterson Motorsports Named June Spirit of Sport Honoree

 

In a sport where just half a second can mean the difference between a win and a loss, teams are constantly looking for that extra edge. For Schmidt Peterson Motorsports (SPM), that means focusing on improving all areas of performance — at the track, in the garage and in the weight room. Employing the expertise of coaches, nutritionists and sports psychologists at St.Vincent Sports Performance, the SPM team works tirelessly to train their bodies, improve their diets, and prepare their minds for the challenge of each race.

Despite a five-month-long season, SPM works for each tenth of a second seven days a week, 358 days a year. (They do reward themselves with one week off after the season). During a race week, the team will typically log between 60-80 hours a week, but no one complains — they’re all working toward a common goal. It’s that dedication and competitive drive that has brought the team two wins, one pole and eight Top 5 finishes so far this year. Undeterred by being a small and young team in the Verizon IndyCar Series, SPM remains in the hunt for the 2014 championship.

Nominate someone you know for a Spirit of Sport Award by visiting https://a.pgtb.me/Kq20zP.

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NBA Pre-Draft Program GIFs

It’s NBA Draft week! Here are some of our NBA Pre-Draft Program participants

Eric Atkins just kicking it while working on his leg flexibility and agility.output_XOiZKg

Luke Hancock raising the roof as he works on his upper body quickness.output_SABHUw

 

Asauhn Dixon-Tatum driving and dunking.output_FreDWw

 

 

Trevor Releford working on his core.output_H3VlDh

 

 

Jake Odum breaking out the drano and making shot after shot!output_GMssUY

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