Most make you tired, some make you good. Only we make you Elite!

Archive for July, 2011

Never before seen takedown in Greco match

I don’t like to post twice in one day but I had to share this! I have been in wrestling and coaching for a very long time and I have never seen this one before! I hope that you enjoy this as much as I did!….( I watched it like 10x’s still can’t believe the moxy of this kid! Love it!) USA! USA! USA!


Usain Bolt: Case Study In Science Of Sprinting

Cool article! Though that I would share.

Click picture to get to the link.

Anthony’s Workout Report of the Week

It was another great week at the DVTA tennis summer camp at Villanova University! Our Elite tennis Group is really making some solid gains. We are literally watching them become stronger, faster, more explosive players right before our eyes! The improvements that they have made since our 1st testing day are impressive.

At Tuesday’s workout the main focus was lateral movement, lateral speed and change of direction. After our active dynamic warm up, form running drills we started the main part of our workout with a core and sprint circuit to improve but also, test their conditioning and metal toughness. First the kids performed one or two (depending on the skill level of the group) abdominal exercises for 30 seconds each followed by on court change of direction sprints, and then topped off with some plank variations for 30 seconds each as well. It was the perfect way to get the sweat flowing.

After a short (but many) water breaks we moved into the lateral movement work. Being quick and explosive laterally is key to being an elite tennis player on the court. By strengthening and stabilizing the muscles of the leg through balance and strength work, the player is able to recover faster between shots as wellas react more quickly to the ball. The players performed different lateral squat variations. When the form was performed to perfection as a group  we moved into lateral squat jump drills (focus on good form and soft landings) on the agility ladders. We then finished off with lateral footwork drills and side shuffles.

I was really impressed with how hard the athletes worked. They showed great determination at the end of each set, making sure they gave it their all until the very last second. That mindset, acquiredthrough training, will get that match point at the end of the final game in a big tournament. Workouts like this will have their legs looking like pro player Jo-Wilfred (see below) Tsonga’s in no time! I wonder how many lateral squats he
does in his workouts?

Check back in next week to see how the Speed, strength and conditioning part of the camp is going with me!


Wrestler Strength!

From time to time we will feature a Personal Training client, athlete or class training sesssion that we believe was a good workout  and we just feel that we have  to share!

This week it is Anthony and Austin Petril. Twin wrestlers from Upper Darby High School. They trained with us last Fall in our Pre-Season Wrestler Strength and Conditioning Camp. After a good regular season they are back for some Off-season training this Summer. In addition to our training sesssions they are active club wrestlers and compete almost every weekend throughout the Summer. These guys are beasts and are always ready to workout!

Goals: Put on size, strength and power for the upcoming season.

They train 4 days a week for 1.5 hours each. They work opposing mucsle groups every other day.  Core work is done at each workout.

Wednesdays workout: Chest, shoulders and tris.

Week #2 of 6

Warm up: ADW

Core: 3 sets of a minute and a half of heaven with 8lbs. med ball, 3 sets of the plank series

Austin 110lbs.
Anthony 106lbs.
Reps 10 8 6 4 10
Power Clean 65 65 75 75 65
Bench Press 85 95 105 115 85
Reps 10 8 8
Incline Press 55 65 75
Flyes 15 20 20
 reps  10  8  6  4  10
Military Press 55 65 75 75 55
 Reps 10 8 8
Upright Row 65 65 75
Deltoid Raises 10 12 12
 reps 10 10 8 8
Over Head Ext. 15kb 15kb 20 20

Anthony’s BBQ Advice!

-Food and Snack choices- The stereotypical BBQ foods of burgers and hot dogs are hard to avoid at most BBQs. While they aren’t going to kill you, loading them up with condiments and sauces might! Ok so it is not going to literally kill you, but most are loaded with sodium and nasty saturated and trans fats. Easy way to kill your cholesterol! If you can, take a second to check out the nutrition label. Avoid trans and saturated fats at all costs and keep the sodium low (140mg or less). Look for more lean protein sources like chicken breasts. Snack often during the BBQ. By spreading out your eating throughout your time there you are in turn ramping up your metabolism. Just make smart snack choices. The carrot and celery tray are your best bet, just don’t drown them in ranch dressing!
-Dessert- The cookie tray, homemade rice crispy treats, brownies, and ice cream are calling your name. It is summer and you deserve the right to treat yourself and not let your diet completely ruin your good time. Just be conscious of proper portions here. Limit yourself to 3 or less cookies. Don’t have more than one brownie or rice crispy treat. A serving of ice cream is 2/3 cup. Your wiser dessert option is definitely the fruit tray. Fruit is a naturally sweet nutritious food jam packed with vitamins. Also fruit contains a lot of water to help keep you hydrated. Even a serving of water ice won’t hurt you too much. While it does contain sugar, it isn’t going to add much to your calorie intake for the day.
-Stay hydrated!- There is no way around it, you’re not giving up that cocktail or beer…or should I say cocktailS and beerS (and you shouldn’t haha). However, drinking in the heat of summer is recipe for dehydration. Stay hydrated by alternating between your alcoholic beverages and water. For every drink or beer you have, drink a glass of water.
-Be active! – Ok, Ok, so you can’t resist your second helping of burgers, dogs, and ice cream. It’s fine, it is not the end of the world. Burn them off by staying active during your BBQs! Swim in the pool, throw some horseshoes, have a catch with a friend, there are plenty of fun ways to break a sweat and ramp that metabolism up while you enjoy your day!
From all of us here at Elite Training, enjoy the rest of your summer and don’t let your weekend BBQs haunt you when it comes time for your weekday workouts!

Anthony is the Head Trainer at Elite Training LLC. and has a degree in Nutrition from West Chester University. Each week he will have a new Nutrition topic. If you would like Anthony to write on a topic you can send your suggestion to

Tennis Speed!

For the 3rd year in a row Elite Training has been invited back to be part of the Bryn Mawr Delaware Valley Tennis Academy Summer Camp at Villanova University (  We train 3 groups for 45 minutes each every Tuesday and Thursday in Tennis Speed, Strength and Conditioining. Despite the hot weather things are going great at the camp and the kids are getting better each workout.  During the 1st couple of weeks of camp we did pre-testing and placed the athletes in the proper groups based on ability.

After the testing and in conjunction with the DVTA Pro staff we have designed a tennis specific Speed, Strength & Conditioning Program that rotates through 3 phases: Pre-hab, Transitional and Performance Phases. Each of the groups have been over achieving in each of their training phases!

Check back in for workout updates, pictures and video from Anthony at the camp.

For our Female Athletes!

This is why the 1st thing we teach to new Sports Performance clients  is proper (soft) landing of the foot and deceleration. Everyone wants to learn how to be a faster athlete in competition but you have to be safe in training that makes the differance! Enjoy!

Click the picture for the article: