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NEW WEEKDAY WARRIOR 4:30 PM TIME SLOT Beginning Monday March 4th, we will be tentatively adding a 4:30 pm time slot for Weekday Warrior Strength and Weekday Warrior Renegade classes. This schedule will run through April 26th. This 4:30 pm time slot will only allow for 4 members as we will also be concurrently running a Complete Athlete Training class. With the high demand for this time slot and the low availability allotted, it behooves everyone to register in advance. With that being said, we are also now increasing the class registration window from 90 minutes prior to the start of the class to 2 hours to the start of the class.  NEW COMPLETE ATHLETE TRAINING TIME SLOTS ADDED & CLASS CAP REDUCTION In order to continue to improve the performance of all of our athletes, we have decided to shrink the cap size of the Complete Athlete Training classes AND offer more time slots for our athletes to train. Class sizes will now be capped at 6 unless otherwise noted due to overall gym capacity for that respected hour. We are now adding a 4:30 Complete Athlete Training - HS time slot on Monday, Tuesday, Thursday, and Friday. A 7:30 pm class will also be added on Monday, Tuesday, and Thursday as well as a new Saturday 8:00 am class. The addition of classes and lowering of class capacity will allow for athletes to get even more workouts tailored to their needs and goals.  One day this past November, I received a call from one of my female college lacrosse players. For the sake of anonymity and reasons that will be noted later, we will refer to this athlete as "Athlete 1". Athlete 1 was reaching out to me to let me know that she and a few of her teammates would like to train at Overdrive as soon as they finished up with their final exams. After going over specific dates, we figured out that their training cycle would be a solid 6 weeks starting December 11th and ending January 20th.
Getting calls and texts like this from my college athletes is nothing new this time of year, but what happened the next time we spoke is what threw me off.  Pro athlete, Lauren Kahn, of the Boston Storm It's that time again!!! Normally we start the Maximum Overdrive Summer Camp the first Monday after the 4th of July. Last year we decided to start it around the time our college athletes started coming home and when HS spring sports started wrapping up. To say the least, it was one of our best decisions. Maximum Overdrive 2017 will begin May 22nd. Instead of the usual 5 day/week, 6 week camp, this year's camp is 12 weeks in total and 6 days a week!! College and high school athletes are eligible to begin Session I (5/22 - 6/17) ASAP. Register now for Session I and all sessions until then are FREE!! For more info, head to www.OverdriveFitnessNY.com. You can download the registration form there or sign up through MINDBODY.
The Maximum Overdrive 2017 pricing options are:
To download the registration form, click here. For more information, please contact Teddy at (845)613-7262 or email Teddy@OverdriveFitnessNY.com. In a previous article titled "Don't Bastardize Conditioning", we spoke about the importance of aerobic/oxidative capacity training. Properly programmed and executed aerobic/oxidative conditioning creates athletes with high oxidative capacities. Athletes with high oxidative capacities are athletes that yield more ATP production. In simpler terms, an athlete in great aerobic shape is an athlete that is able to produce more energy. As important as it is for athletes to constantly improve their ability to produce energy aerobically, it is equally important for most team sports athletes to improve their ability to produce energy anaerobically. There are two anaerobic energy systems: anaerobic-alactic and anaerobic-lactic. In this article, we will speak about the anaerobic-alactic system. The anaerobic-alactic system uses creatine phosphate and/or glycogen to produce and/or reproduce powerful efforts lasting less than 10 seconds. This energy system is often referred to as the ATP-CP system. How exactly does the ATP-CP system work? First, an adenosine triphosphate molecule (ATP) splits and energy is released. Then, the energy in the creatine phosphate molecule (CP) is quickly transferred to the used adenosine diphosphate (ADP) molecule. A free phosphate molecule is then attached and a new ATP molecule is made. The body has an extremely limited supply of creatine phosphate. If CP was the sole source of energy for one particular activity, then the length of duration would be sustained for maybe 10-15 seconds. At no time is there only one energy system functioning. All three systems supply energy constantly, however the prominent system is dependent upon the duration and intensity of an activity. This is why it is important to condition an athlete based upon their respective sports. When designing an anaerobic-alactic conditioning program, make sure that all sprints, jumps, throws, or other high-intensity activities last less than 10 seconds. More importantly, make sure the rest periods bring the athlete close to a fully recovered state in order to minimize lactic acid production while enhancing lactic acid removal. When the weather limits the conditioning workouts at Overdrive Fitness, we have to get creative within the confines of our space. For indoor anaerobic-alactic conditioning, we like to utilize the Schwinn Airdyne. The video below is an example of one of these workouts in March in which it was too cold and wet to be sprinting outside. In order to monitor each athlete's rest periods, we kept track of their caloric output. If the output each round was equivalent or slightly less than their initial round, then we knew that the rest periods were adequate. If the outputs were significantly less, then we would just simply have the athletes rest longer. On this particular day, the workout was as follows: 5 Rounds
Check out the video below to see what this workout looks like. Enjoy! For the Speed School High School athletes, Mondays are Max Effort Upper Body Days and Tuesdays are Max Effort Lower Body Days. Every fourth week we replace the Max Effort Days with Repetitive Effort Days. With that being said, this past Monday, March 20, 2017 was the fourth week of the current mesocycle therefore the athletes' programmed workout was a Repetitive Effort Upper Body Day. Now most people familiar with powerlifting will immediately recognize the terminology used just now and might assume that athletes at Overdrive Fitness are being trained to be powerlifters. If that is your assumption, then you are wrong. We apply powerlifting methodologies to enhance our athletes' strength. Over the past several years, we have found that our athletes perform better when utilizing a Conjugate Method because the vast majority of them are multi-sport athletes. Since they are multi-sport athletes, we do not see them on a regular basis year-round therefore a long term program with phasic structure isn't quite as effective although it is preferred. Also, with the intermittently programmed mesocycles, we feel that a deload every fourth week isn't necessary for our athletes which is why we substitute Repetitive Effort Days with Max Effort Days. In a sense it is a "deload" because we will increase the volume through programming for higher reps, but this will be less taxing on the central nervous system as the intensity (both absolute and relative) is much lower. The workout on this specific day was as followed: Warmup 1. Wristband Extensions & Rotations x 30/hand 2. Band Forearm Pronations & Supinations x 30/hand 3a. YWTI: 2 x 15 sec each 3b. Blackburns: 2 x 10 3c. Scap Push-Ups: 2 x 10 3d. Yoga Push-Ups: 2 x 10 3e. Plyo Push-Ups: 2 x 5 Workout 1a. 2-Board Bench Press: 4 x 10 1b. Palms-Up Band Pull Aparts: 4 x 20 2a. Anterior Band Half-Kneeling Overhead Press: 3 x 10/arm 2b. Meadows Rows: 3 x 10/arm 2c. Pronated Dumbbell Rear Flyes: 3 x 10 Make Noise 1a. Wichlinski Press: 2 x 10 1b. Kneeling Pallof Press: 2 x A-Z (draw full alphabet in capital letters only) Check out the video below to see this workout. The official start to the high school spring sports season is just around the corner. Some teams have already started their "voluntary" pre-season "conditioning" programs while others are waiting until the first mandatory practice to run their athletes to the ground until they absolutely hate themselves. I quote the words voluntary and conditioning because 1) we all know that these workouts are really mandatory if you're serious about your sport and want playing time, and 2) plenty of conditioning workouts lack any sense of proper planning and scientific reasoning. Now I do believe that there is a time and a place to really push an athlete to make them mentally tough, however I am strongly against trying to kill your athletes every time you reach the conditioning portion of a practice. My stance isn't a blanket statement for all coaches as it is not fair to say they all do not have a clue about conditioning. However, I do believe that there is room for improvement as it seems that conditioning is often poorly executed.
Why is conditioning so important? (WARNING: NERDY FACT BOMB FIELD OVER THE NEXT THREE PARAGRAPHS)  For the past 8 summers, we have conducted a summer camp in which we work diligently with numerous athletes to improve their:
Normally we only conduct a 6 week, 5 day/week camp beginning the first Monday after the Fourth of July and run it up until the last Friday before double sessions start for Fall Sports in New York. Due to increasing demand to begin the camp earlier, we have made a few changes to the Maximum Overdrive 2016 Summer Camp. This year, the camp will be 12 weeks long and split into 3 different 4 week sessions. In the past it was always $375 for the 30 sessions. This year, the camp schedule will be as follows:
The Maximum Overdrive 2016 pricing options are:
To download the registration form, click here. For more information, please contact Teddy at (845)613-7262 or email Teddy@OverdriveFitnessNY.com. |
Teddy Guerzon, PES, FMS, NASM-CPT
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