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


Baby 5 Mile Conditioning Workout

All ready to work you out Dad!




What you will need:

Heart Rate Monitor

Running Stroller

16 month old that doesn’t like to be in her car seat and stroller very long!

Sunday, September, 16th 2012


What a beautiful day Sunday was and I got to start it off with a workout with my fiery redheaded 16 month old daughter Madison.

So, my wife worked a later than scheduled bartending shift for a wedding last night and did not get home until after 2am. Needless to say she was wiped out at 5:30am when Madison woke up. But like a trooper she got up and fed her morning breakfast and got her things together. Due to my busy work schedule I rarely get to spend one-on-one quality time with Madison. So any chance to get her out with me to work out and see others working out I try to take full advantage of.

Now that it is getting cooler out I feel a lot better taking her out for extended periods of time as she doesn’t deal well with the heat and humidity. So I decided to take her to the Ridley Creek State Park to run the 5 mile loop. Well, I got that and so much more! Before I get into the details you should know this girl never sits still! She is always moving and so curious about the world.

We had to park about a half mile away from the main 5 mile loop gate. If you are from the area you know that the loop starts with a nice incline that builds up to the huge mile and a half hill. Started off with a nice jog up and got moving on the major hill. That is where Madison got squirmy. About a quarter of the way up she wanted out. Not down, just out. So now my jog turned into a lunge workout with 25lbs. weight with 1 hand on the stroller and one under Madison. I had to keep switching because all of you mom and dad’s know about that burn.  Thighs are burning and biceps and shoulders are getting a nice isometric endurance workout. My HR was at 85% of max and still only little more than half way up the hill. Finally we make it to the top of the hill with the heart rate at 90% of max. At this point I had to squat down and put her back in.  Back on the jog now as that the loop begins to flatten out a bit. So I get about mile and half in and she wants out again. I had to lean back to the squat down. She is walking along fine until my little trainer decides that it’s time to start the leg training portion of the workout. She wants to help push the stroller. So I tilt it back on 2 wheels, she grabs the handles and starts to push. For about 100 yards at a time over a mile and half I am in quarter squat walk to help balance and push the stroller. WOW what a burn. Thank God I have such a fun and cute distraction. Back in the stroller, squat and biceps and on the run. With a mile and half left we pull over to the water fountain another squat, biceps and hold. Madison gets a drink and I really need a drink and repeat that 3 times. Back in the stroller another squat and biceps hold. Then back to running again.

So knowing my daughter and the fact she will not want to sit in her car seat so back out of her stroll except this time she doesn’t want to walk anymore so I am walking down the hill switching arms side to side. Biceps and shoulders burning all the way down the hill and back to the car.

What a workout. We both need a good lunch, bath and nap. Cannot wait until round two next Sunday. I will post all the new workouts my new trainer (Madison) surprises me with and would love to hear what other moms and dads out there get out of their baby workouts. As always, please share and visit our website, friend us on facebook or follow us on twitter.


What a Great Week at Anthony Becht Football Camp

Elite Training LLC, had a great week as part of the Anthony Becht Football Camp at Bonner High School. The weather was great this year, the kids were excited to work hard and learn. With the talented Pro-Football Player Anthony Becht so involved, of course it was successful. I took this opportunity to teach and of course to learn new techniques from my fellow cliniciers, including Anthony Becht.

Elite Training was in charge of the Speed, Agility and Fitness Station. We concentrated on techniques to benefit youth football players.  This was a great opportunity to meet new dynamic people to learn and grow from, all in order to be better for my clients.

It meant a lot for Elite to have the opportunity to participate and teach the kids who came out for a great session. We take it serious to act as good neighbors and contribute to future athletes, and this was such a great opportunity for that. We look forward to participating again next year.

Speed Class

Pre season wrestling training

Part 2: Why we don’t achieve our New Years Resolutions: Beginning Lead


Who is invested in you?

It is a rare person or athlete that can go out everyday and motivate themselves to true athletic or fitness success. There is only one athlete that I can think of that came close to being able to do it all by himself (and he didn’t even do it all be himself). That is wrestling legend Dan Gable. He was undefeated in both High School and College wrestling…except for his last match, he did lose his last match of his college career. However, he then he went onto win the 1972 Olympics without one of his 7 opponents even scoring a point on him. Not a single point was scored by some of the worlds best! Everything that you read about Gable was how motivated he was. He ran alone, weight trained alone and had a limited amount of steady committed wrestling partners. That being said, you should know that his High School and College coaches are in the Wrestling Hall of Fame. Neither of these coaches are in the Hall of Fame just because of Dan. Clearly, they are in there because of their total body of work over many years leading and coaching different types of athletes and personalities. My point being that even the most motivated athlete on the Earth had great coaching and trainers to lead him.

One of the reasons that so many people fail to attain their fitness goals is that they do not have anyone leading, coaching or training them. You have witnessed this your self at the gym. How many people have you seen doing the same work out every time they come to gym and there are not any noticeable changes to their body? Or the guy you see that is a ball of fire for the 1st month on the treadmill and keeps stacking up the plates on the bar for a month then never to be seen again? Now think back and remember your HS or college days when you had that coach that you really liked and they really motivated you. What kind of shape where you in then? What did you do for him or her?  Maybe you just had a friend that was really into going to the gym so you went with him and you just followed his LEAD! Having proper leadership is invaluable to your fitness or athletic success.

Being a busy adult with a life and responsibilities it is more important than ever to use your time wisely. You can’t afford to waste your time, energy or money. So seek out a good  coach or trainer to make the most of your time and money. Join a masters swim team, hire a personal trainer, join a running club or hire a triathlon coach. This will help you immensely on many different levels. Assuming you did your homework and have good references on the coach or trainer and you think that you have a well qualified person. Go for it. Once you pay your money, now you are locked into a set schedule that you will be committed to and therefore make it a routine. Now you just show up ready to workout as the trainer has your progressive plan ready to go. Ultimately, you are not only committed to your self but now you have to be there for someone else.

So, if you want to stick with and achieve those New Years Resolutions find a good coach or trainer.

New approach: Functional Training and Football

Functional Training is a training system that we have used for a long time at Elite Training with our athletes. We have used it with our clients/athletes that we train with great results! Training should mirror competition to make valuable improvements in your speed, strength and conditioning in your sport. The NFL is now just starting to use this system vs.  the old idea of “grip and rip it!” or “Bigger, Fast, Stronger”. The idea of JUST the bench press, squat and deadlift are falling to the way side for kettlebells, bands, flexibility and cross training as the core of your training plans in the off season. Please read the article that is linked  to the picture above and I hope that you enjoy it as much as I have.

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