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

Archive for August, 2011

Heartrate Monitor Product Review


I wanted to share with you a great piece of training equipment that I have used for years along with a little about how it works! It is my Timex IronMan Road Trainer Digital Grey Dial Watch. Talk about a great motivator for your training.

Heart rate monitors are great training tools when combined with other training tools such as; excel, and other apps. on the ipad or iphone. I have used excel sheets to track day/date, activity, kcals burned (when you reach 3,500 kcals burned you have burned a pound of fat off. What I prefer is beginnertriathlete. com, it’s a free site with some pay features. In the free part of the site you are able to log in a good amount of personal information from your heart rate monitor and workout. The site graphs your daily, weekly, monthly and yearly training workouts. This is great for the visual learner as you can see right away where you are lacking in your training plan or where you are over training.

Timex IronMan Road Trainer Digital Grey Dial Watch is a mid level heart rate monitor priced between $60 and $110. I bought mine about 2 or 3 years ago at REI ( and used both my REI membership dividend discount that pays me back 10% of my total purchases for the previous year and 20% off coupon.  The retail price was $60 and with both of my discounts I think that I paid a total of $5.00 out of pocket! Something to look into!

The features that I use the most are, kcal count, low, median and high heart rate, heart rate % zones and chrono.

The kcal counter is my favorite feature. You can set a personal goal of how many kcals you want to burn before so that you can check through out your workout to get to 1, 000, 1, 500 or 2, 000..etc… per workout just by pushing harder or going longer. Many of my clients use their heart rate monitors during our personal trainings sessions and A.C.T classes and give me updates on where they are in their kcal count. You can see them really going for it by the end of their workouts to reach their goals. Its fun for them and a badge of honor for me to get their kcal count up by the end of a session!

You can also set your heart rate zones for high and low. The goal is to keep you heart rate in between the zones. so if your heart rate drops below your minimum it beeps. It is basically saying hurry up and I will stop beeping. If you are pushing too hard it will beep again and basically you need to back off your intensity. Staying in your pre described zones for your training plan will allow you to feel better in each workout and make sure that you are not over trained through the course of your training plan.  The best part of the training zones is that it will tell you how long you were in your zone! This is great information for someone who is training hard and doesn’t want to over train. Heart rate training is really catching on and I hope to write about that in more detail in another post.

The chrono timing feature is a stop watch that counts time up so you know how long your workout is or when to stop your workout as you have reached the end of your timed workout.

I think that heart rate monitors are great for keeping my clients and myself motivated for those sometimes daunting cardio workouts. Just be sure to track your results from each workout in an excel sheet or on software that graphs your results to track your progress. As always, it is essential to use a good training plan and stick with it! I just bought a Garmin so look for a product review on that heart rate monitor in the future.


Last Tennis Camp Update!

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This week marked the end to a fun summer at the DVTA
Villanova tennis summer camp! This was the last week for our summer training.
We were in the last phase of our training program, the sport specific
performance phase. We had the task of delivering a solid workout while keeping
it fun. It turned out to be a great last week of training for the players and a
perfect cap to great summer program, despite some bad weather on Thursday.

Tuesday: We started with our normal active dynamic warm-up to get the
player’s bodies ready for the work ahead. First up was our lateral tuck jump
into a turn and change of direction sprint. The players alternated facing the
net and facing away from the net for 3 times each direction. After performing
8-10 tuck jumps the players blasted into the sprints. They changed direction at
the center line of the service box, back to the starting doubles line, across
court to the far doubles line, and finally back to the starting doubles line.
They decelerated and held a low squat position for 5 seconds. After a couple
minute break for water it was time for our main drill. For this drill the
players worked on moving laterally through shuffles and ladders into a ball
feed. They moved to the left on the first ladder performing different footwork
drills. They then circled around a cone right into right side shuffles, around
a second cone into left side shuffles, and then back to the right with another
ladder. Finally, they sprinted up and across court for the ball feed. The feeds
were “bad.” I put quotations around bad because really the feeds help in
several good ways. Some feeds were high, some were low, some were fast, and
some were slow. By throwing the feeds out and away from the players, they had
to break into a full sprint in order to make it to the ball. Reacting to the
different feeds helps the players learn to adjust their bodies to hit the ball.
This is helpful in a match where the players can’t always perfectly predict
where the ball will make contact on their side of the court. It makes for
easier adjustments in crucial game situations. It also works on reaction time,
coordination, balance, and stability.

Thursday: Strong storms Thursday morning made for wet courts and a
half hour delay. The pros and DVTA staff did a great job using the rollers to
dry the courts. The rain made the surface of the courts very slick so
unfortunately to avoid injuries we couldn’t do any drills or exercises
involving cuts and sprints. After a long active dynamic warm-up the players
went through a quick circuit 3 times, made up of pushups, davies taps, leg
lifts and mountain climbers. After the circuits it was time to have some fun
and end camp on a happy note. I broke the players into groups of 3-6 players to
play agility ball. The game is played with a reaction ball. It looks like
several small balls fused together. When the ball makes contact with the ground
it bounces in different directions forcing the players to quickly react to
catch the ball. The slick surface of the court actually added to the games. It was
slippery and harder to maneuver and forcefully push off of the court. The kids
all played great and had a fun time!

Working with these kids this summer has been nothing but a
pleasure for me. I have watched each player grow as an athlete, as a tennis player,
and as a person. The results have been undeniable. They are faster, stronger,
and more explosive then they were 3 months ago. I am extremely excited to work
with these athletes again in a few weeks at DVTA and take their game to another

Got Milk? Your guide to dairy


Are you getting your necessary daily fix of dairy? Most
people neglect this part of their diet when really they should prioritize it. Milk
is a great way to fill the gaps in your diet when you are strapped on time and
need a quick meal. Dairy products like milk are filled with nutrients,
vitamins, and minerals that can have many health benefits and are essential to
human growth and development. This guide is to inform you of those benefits, to
teach you what products are considered dairy, to let you know how much dairy
you need personally, and to give you some helpful tips for healthier dairy

The benefits of dairy-

Dairy contains many nutrients including: Protein, Vitamins A & D, Potassium,
Phosphorus, Magnesium, and Calcium. Most of our calcium in the human diet comes
from dairy products. In fact, if you aren’t getting the appropriate amount of
dairy in your diet it is likely that you are calcium deficient. Calcium from
dairy products leads to stronger bones and teeth and decreases your risk for
osteoporosis. Along with stronger teeth, you are also less likely to develop
cavities. Dairy products also reduce your blood pressure, risk of hypertension,
type 2 diabetes and even certain cancers. Are you convinced that you need your
dairy yet? Research also indicates that dairy aids in weight loss and weight
management. Your parents were doing you a favor by making you drink a glass of
milk with dinner every night, as dairy aids in growth and development in
adolescence. As an adult, the protein found in dairy (casein) aids in muscle
repair and development as well as building stronger, denser bones.

How much dairy do you need?

is list taken directly from the USDA. Find where you fit
in and see just how much dairy you need in your diet.

Children 2-3 years old 2 cups
4-8 years old 2 ½ cups
Girls 9-13 years old 3 cups
14-18 years old 3 cups
Boys 9-13 years old 3 cups
14-18 years old 3 cups
Women 19-30 years old 3 cups
31-50 years old 3 cups
51+ years old 3 cups
Men 19-30 years old 3 cups
31-50 years old 3 cups
51+ years old 3 cups

What counts as a cup?

Ingeneral one cup of dairy is equivalent to one cup of milk, soymilk, or yogurt,
1.5 ounces of natural cheese, or 2 ounces of processed cheese.

What are my dairy sources?

Milk, Skim milk, 1%, 2%, whole milk, chocolate milk,
strawberry milk, lactose-reduced milk, lactose free milk, and soymilk

Cheese American, Cheddar, Ricotta, Cottage, Swiss,
Parmesan, and Mozzarella

YogurT – fat-free, low-fat, reduced fat,
whole milk, and frozen

Milk-based desserts

-puddings, frozen yogurt, ice cream

**You want your dairy products to be either fat free or low
fat. The nutrient content is the same in reduced fat milk compared to whole
dairy, the only difference in the fat content leading to extra, empty calories.
I have two exceptions to this rule of thumb. The first is for yogurt. With
yogurt I recommend low fat vs. fat free as fat is part of what yogurt actually
is. The second exception is for children and growing adolescents. For them I
recommend 2% or whole milk and dairy. As they are growing and developing they
can benefit from the additional fat and calories.  However, if your child is overweight or at
risk of becoming overweight, then I would recommend the 1% or fat free
products. **

If you are lactose intolerant your best bet to replace your
dairy is to use soy milk or soy products.

For more information on dairy you can visit the USDA website

Rugy Team Conditioning

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For the 3rd year in a row Elite Training LLC. is the Speed, Strength and conditioning coaches for the Philadelphia Woman’s Rugby Team ( ). After we performed a team wide evaluation. We have began training the team to build up their weakness and make their strengths stronger for the upcoming season.  After being rained out last week were able to get a tough conditioning workout at the steps of the Philadelphia Art Museum.

We met the team at the steps at 7pm and got things started off with our ADW.

Next,  we began the main part of   the workout with 2 mins. of arm swing drills. Then, we went into core work and our interval ladder sprint sets. The AB work consisted of  30 seconds goes, followed by 8 sprints up and down the Philadelphia Art Museum steps. The team was to focus proper arm swing, knee drive and skipping at  every other step going up.  On the way down they were to stay relaxed and have quick feet, hitting each step on the way. We continued the workout above but dropped 2 laps each set until we got to zero. The ladies only got to enjoy 1 min. of rest between sets.

After a 2 min. rest we started to work on balance by single leg hoping up each step with arm swing being vital to having enough power to climb the steps. After each set we went into 30 seconds of plank push ups. This continued for 3 sets with 2 mins rest before starting the next part of the workout.

Unfortunately, the weather was look pretty scary, but we were able to squeeze in a cool down with an AB set right before the skies opened up and cut our session short!

Check back in next week when we continue to train the team!

Tennis Camp Update-Week of 8/8-8/12

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This week’s workouts continued in the final phase of our
training plan which is the Performance Phase. The storms early in the week
brought us some nicer, cooler weather. The players didn’t have to worry about
battling the heat and high humidity. They did, however, have to worry about
maintaining solid form in each of the exercises we did. We spent months perfecting
form so that the players were ready for this high pace heavy workload of the
last phase of our summer training.

In Tuesday’s workout the focus was power, plyometrics, and
cardio. After our active dynamic warm up we moved into our burpee sprints. The
players lined up on the doubles line along the outside of the court. They
stayed moving the entire time, bouncing on their toes until I cued them to
perform the burpees. After 5-10 burpees the players blasted right into their
change of direction sprints on the court. They full out sprinted  to the service center line, back to the
doubles line, all the way across court to the opposite doubles line, and then
finally back to the doubles line where they started. They repeated for a total
of three repetitions before a nice two minute break. After the break we
repeated the process for a total of three sets. The long rest allowed the players
to perform at a high intensity level throughout all three sets. The players
looked very explosive as they changed direction, making for faster and stronger
gameplay. We then moved into single leg lateral plyometric hops on the agility
ladders. The players performed the assigned hop on the ladder and then broke
out into side shuffles. I was a little skeptical at the beginning of the
workout with everyone looking so tired, but I wouldn’t be let down. As always, the
players made me proud by exceeding my expectations and working harder than

After a tough workout on Tuesday, I wanted to combine
different skills that were taught and worked on throughout the summer. We
combined different hurdles, ladders, shuffles, and sprints in a drill that was
topped off with a ball feed for either a forehand or backhand. I was amazed at
the pace in which each of the groups performed. They flew through the drill and
finished with shots all kept within the singles court!

Working with these players over the course of the summer has
been nothing but a pleasure and any Sports Performance Coaches’ dream. I have
watched before my eyes, not only these kids become better players, but also
better athletes in general. The sky is the limit as these kids continue to make
solid gains.

Pre-Season Wrestling Strength and Conditioning Camp starts soon!

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Once again we will be running our Pre-Season Strength and conditioning Camp for Wrestlers starting on September 7th. We have had a great response and only have a couple of spots open. We have a great crew coming in for this years camp so keep a look out for pictures, videos and training logs from the camp! Pictures above are from previous years camp…enjoy!

 Pre-Season Strength and Conditioning Camp for High School Wrestlers

“Champions are made in the Pre-Season!”

Date: September 7th, ending on November 13th (10 weeks)

Tuesday 6-7:30pm, Thursday 5:30-7pm and Saturday 1-2:30pm

Space is limited to the 1st 10 wrestlers that sign up.

At  Elite Training LLC., we believe that
hard work during the pre-season is the  foundation
for post-season achievement. In today’s ultra competitive wrestling environment,
success is the direct result of preparation. Any wrestler determined for a
successful season must begin preparation weeks if not months prior
to the start of the regular season. Waiting for the season to begin your
training will not put you on the road to success but will lead to failure on
the mats. Furthermore, simply wrestling and competing on the mats will not lead
to success. Off the mat training in wrestling specific strength and
conditioning greatly increases your edge over the competition!

What will be covered: Wrestling specific Strength and Conditioning Training Camp will
address the unique needs of wrestlers, such as footwork, hand speed,
explosive power, muscular strength, anaerobic endurance, cardiovascular
conditioning, core training and injury prevention. We offer skills and drills
that will get you to the next level. This will be a functional training camp
where we will use: kettlebells, bands, stability balls, balance pads and many
other pieces of equipment that are not the same old bench and squat lifts that
many programs consist of.

For questions and team/group rates email

If you have not included Kettlebells in your workouts …You SHOULD!

Great article on kettlbells. Click the picture.