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Remediating Imbalances Footwork Sport Science Lab

Remediating Imbalances

When erecting a structure, what’s the most important part? The foundation. No other part of the building will stand, or can even be built, without the foundation. Your body is no different, you must build a strong foundation. How? Remediate the imbalances. If your muscles aren’t balanced you are flirting with an injury, whether you’re …

GAVIN MacMILLAN IS PACQUIAO’S NEW CONDITIONING COACH

GENERAL SANTOS CITY – One of the main ingredients lacking in Manny Pacquiao’s preparations for his coming fight with American Brandon Rios was believed to have been solved with the expected arrival next week of one of the top five elite trainers in the world to handle the Filipino icon’s conditioning requirements. The Filipino ring …

Altitude Adjustment

Ruslan Provodnikov faces Mike Alvarado on Saturday night (HBO 9:45 p.m., ET/PT) at the 1STBANK Center in Broomfield, Colorado, just a few miles from the “Mile High City” of Denver. Alvarado is a native of the 303 while Provodnikov hails from Russia. For many years, as teams have come to play the hometown Broncos, there …

Cotto turns back clock in TKO

ORLANDO, Fla. — Miguel Cotto, written off by many after back-to-back losses to Floyd Mayweather Jr. and Austin Trout, obviously isn’t done just yet. In fact, he still looks like a baaaaad man. A very bad man. Cotto, in one of his most explosive performances in years, blew away longtime fringe contender Delvin Rodriguez in the third …

RUSLAN PROVODNIKOV CHALLENGES TIM BRADLEY TO STAY ON HIS FEET

Russian contender Ruslan Provodnikov, his trainer, Freddie Roach, and his manager, Vadim Kornilov, are collectively expressing confidence that the heavy handed fighter can not only hand WBO welterweight beltholder Tim Bradley his first loss, but potentially knock him off his feet during Saturday’s HBO-televised clash at Home Depot Center in Carson, Calif. “My training for this fight went better than I ever hoped. …

Gavin talks about the three different types of muscles

Gavin talks about the three different types of muscles in this video:

Plyometric Training Program Example

Sports are played at a high rate of speed, require great power and quick reaction time. While it is true that genetics plays a role in how much of these you are born with initially, plyometrics can greatly enhance your athleticism. Plyometrics trains your body with quick ballistic movements that match or exceed the speed …

Secrets to Stealing Bases

When you are looking to steal a base, there are a few elements that you must enhance. It’s important to have speed, but what does that mean? Being fast means that you are light on your feet, you have good low ab strength, good strength in your oblique muscles, strong hips to stabilize you when …

Steve Nash Gets It

The Phoenix Suns are sometimes referred to as thevalley of youth in NBA circles because of their track record of keeping players conditioned and healthy. Grant Hill, for example, averaged only 25.5 games per season in his 6 years in Orlando, but since arriving in Phoenix has played in 228 of a possible 240 games. Shaquille O’Neal …

This Week at Sport Science Lab

We have a star-studded cast working out at Sport Science Lab in San Juan Capistrano this week. Dwight McLean is a safety from Purdue who’s been here for about a month preparing for the NFL Combine. He’s having a great time at Sport Science Lab.  When asked about any improvements he’s noticed after working out at …

Labcast 01 Gavin talks about the importance of the core

Gavin’s Story

I was born in Bonn, Germany as my father was a diplomat for the Canadian government. We moved from there to Washington D.C. where he served on the board of directors for the World Bank. We then moved to Ottawa where he continued to work in the Canadian bureaucracy before finally settling in Toronto when …

Labcast Interview with John Dohanic

In this edition of the Labcast we interview John Dohanic, performance enhancement coach at Steinert High School in Hamilton, New Jersey (and SSL member jgdgolden1) about his experience integrating SSL methods into his training program, and the success his team has experienced this season.

Supplements-Part III

Welcome to the third installment of our discussion on supplements. In the first two segments we discussed how nature provides the essential amino acids and nutrients we need to survive and excel. We do advocate the use of supplements such as Trace Minerals, sea salt and spirulina because they are natural and help replenish essential …

Thank You Richard Branson

One of the greatest assignments I had in college was to create a collage of my role models. There was no limit to the number of people I could include. I could be real or fictional people. It made me reflect on who I was, I liked that. I recently had the fortune of giving …

Bulgarian Training Bags

We’ve been receiving a lot of questions about the quality of Bulgarian training bags. As long as it is not too heavy it is a very dynamic exercise tool because you can do so many different exercises with it that force you to stabilize your core while your arms move in different ranges of movement …

Fast Twitch Muscles

There are great differences in the types of twitch muscles we have in our bodies. We have slow twitch muscles, and two types of fast twitch muscles, A and B. Slow twitch muscles have a great deal of triglycerides, but a low amount of creatine phosphate so they are good for endurance events like marathons. …

Running Routine Nutrition

You’ve heard the expression “you are what you eat”. It may be cliche, but it’s true. If you are an endurance athlete then this information will be very beneficial. It’s essential that you take in the proper amount of saturated fats, minerals and magnesium. You can get your saturated fats from eating coconut oil. You …

NFL Values Speed, Trains it Incorrectly

What is the most analyzed and valued skill NFL teams are looking for? If you said power, you were close. While power is valued, speed is the most valued skill in an NFL player. A players 40 yard dash and shuttle times are heavily scrutinized at the NFL combine. In fact a good 40 time …

More Benefits of Epsom Salt

There are certain products that are so simple, inexpensive and highly effective that they seem to good to be true. Epsom salts falls into this category. It can be found in any grocery store for around two dollars. Epsom salt is nothing new, but we forget about how effective it can be. The following are …

Working Out on Multiple Planes

This may seem like an odd question, but why do we exercise? What’s the purpose for working our muscles? The answer is obvious right, you want to improve your body’s strength and efficiency. That being said, shouldn’t your workout be as efficient as possible? Too many workout programs are designed to make you move linear. …

To Teach is to Learn Again

One of my favorite expressions is, ‘To teach is to learn again.’ It’s true, once you teach something you understand it 90% more effectively than if you just listen to it passively. I was reminded of this last weekend when SSL went to demonstrate our footwork program at the Irvine Mud Run. We were showing …

The Dangers of Power Cleans

Power cleans are extraordinarily dangerous or anybody, especially an unprepared person off the street. All it takes is one explosive movement, or one party of your body that’s not strong enough to withstand the excessive load and you are in danger of being injured. Our nerves are sensitive, especially when you overload them. If they …

Resistance, Not Weight

I get a lot of odd and disapproving looks when I first describe the SSL training methods to people. They often scoff because we don’t use heavy weights to train. I realized that I need to change my description. We use resistance to train. What makes our program unique is understanding the human body, how …

Run Your Stress Away

Running is a fantastic way to build up your aerobic, anaerobic and mid term thresholds. Running is also a great fat burner and a wonderful way to build muscle. Aside from all of those benefits, running is a great way stress reliever. Finding a track, treadmill or strip of land to run and burn away …

Exercise After Injuries

It’s very common to exercise after you’ve had an injury. We are often asked what types of activities can be done after an injury. The first thing you must address is the severity of the injury. If you are dealing with ligament tears, labral tears, anything cartilage related where you’ve torn it, then you obviously …

Supplements- Part II

Welcome to the second part of our discussion about supplements. In our first installment we were discussing that nature provides us with all of the nutrition that we need. It’s important to educate ourselves about nutrition and accept that there is no miracle supplement. The more components a supplement has, the more difficult it is …

Just Cause It’s In A Magazine

I am a huge MMA fan, I know it seems barbaric, but I love it. My DVR and I have an understanding, record MMA and no one gets hurt. I actually purchased a copy of the August/September 2010 edition of the UFC magazine to get even more of an MMA high. It’s a good publication, …

Supplements-Part I

Athletes are always looking for an edge, something to make them bigger, stronger or faster. It’s very common to turn to supplements to get that edge. Pills and supplements feed into the, Wealth Without the Work fascination many people have. We do not endorse many supplements because nature provides us with the nutrition that we need…our bodies …

Fastest Woman at San Diego International Triathlon…Sport Science Lab’s Julia Juliusson

She did it again. Fresh from victory in Iowa, Julia won another sprint Tri…this one in San Diego, The San Diego International Sprint Tri on Sunday, June 27th. Over 900 athletes participated. This time Julia won her age group…and was the fastest woman overall. Her time of 1 Hr 12 Minutes was over 3-minutes faster than the next …

Speed Kills- NFL Lineman

When you are dealing with lineman getting off the line and winning the blocking battle, speed and technique play a larger role than mass. It’s really about who gets to a certain leverage position first. You often hear the term ‘getting low’, but what does it mean? Getting low means you get to a lower …

Will Blackmon learning safety

Will Blackmon, who’s spent time honing his physical skills at SSL, is learning to play safety. While it’s a big shift, we know firsthand Will’s dedication, mental prowess, and physical gifts, so we’ve got no doubt it will be a successful transition. From the article: “The bottom line is I’m a football player, so I just …

Alignment and Injury Prevention

When you stop to think about working joints, you will notice that they work in certain ranges of motion and certain planes of movement. As soon as you turn it out of range it doesn’t have maximal force abilities and you’re really going to increase your chance of getting injured. The minute you are able …

We Are Making Headway, But…

Training at, or faster than the speed of sport is what enhances your athleticism. Training your nervous system to fire as quickly as possible is what helps make your body perform as a single unit, not separate muscles. Even with all of the headway that is being made, there are still some ideas that won’t …

Why Did WIlle Colon’s Achilles’ Tendon Rupture?

Earlier this week, Steelers offensive tackle, Willie Colon, ruptured his right Achilles’ tendon while working out in the weight room. This injury will require him to have surgery and most likely miss the entire 2010 season. While it’s tragic that this happened, the bigger tragedy is that this type of injury in not uncommon. If you were …

Volleyball Training

In order to be a better volleyball player you must have great jumping ability, great agility and lateral movement, and great hitting ability (unless your are the setter). At SSL we train to enhance all three of these elements. The first thing we must address is your feet because your feet are the initiator of …

I’m Instable, You’re Instable-We’re OK

Many sports movements are performed when you are unbalanced. Moving in for a header in soccer often requires jumping off one foot with a defender draped over you. In basketball, many jump shots are taken with your body at odd angles, especially when you’re driving the lane. In golf, there are multiple lies and multiple …

Steelers’ Colon to have Achilles’ Tendon Surgery

Steelers offensive tackle Willie Colon will have surgery Wednesday to repair a torn right Achilles’ tendon and is expected to miss the season. Colon was injured while working out on his own at the Steelers practice complex on Monday. The Steelers haven’t officially ruled Colon out for the season, but such an injury typically sidelines …

SSL and Strength Misconceptions

One of the misconceptions about the SSL training method is that we don’t do strength training. The truth is, we do strength training, it’s just different and more efficient than the other training methods around. We train athletes every year for all of the events at the NFL combine, including the 225 bench press. Every …

SSL to Maximize Your Speed

How does SSL maximize and enhance your speed? The first thing we must do is make an assessment of your strengths and weaknesses. We need to assess your flexibility, hip strength, core strength, the range of motion in your shoulders, the flexibility of your low back. How flexible are your hamstrings- are they preventing you …

The Benefits of Coconut Water

Staying hydrated, especially after a workout, is a key part to your overall health. One thing that you might consider adding to your current diet instead of a heavily sugared sports drink is coconut water. Coconut water is rich in calcium and has less calories and sodium than most sodas or juices. Coconut water is …

Pitching Keys

In order for a pitcher to throw with any type of velocity, they must have two things; power and exceptional biomechanics. In order to generate velocity you must have exceptional foot and leg power, a strong core (low abs, oblique muscles, and low back), balance and flexibility in the shoulders. Once this is established he …

What Makes You Fast?

If you are discussing what makes you a fast runner, you must look at all of the components that make you fast. It’s more than just how quickly you can move your legs. In order to move your legs quickly you must have strong feet, strong and balanced hamstring and glute muscles. Your hips must …

Speed Kills Part I

The most dominating factor in sports is speed. In order to excel in your sport, you must develop your speed. Pitchers, lineman, sprinters and volleyball players all need speed in order to excel. The ability to accelerate or slow down your limbs rotationally or linearly will help determine the success or failure. The person with …

Sport Science Lab Star Wins Quad Cities Triathlon today

Today, June 19th, Julia Juliusson participated in the Quad Cities Triathlon in Davenport, Iowa and won her age group with a time of 1Hr 16-Min. By winning this USAT sanctioned Qualifier for Team USA for the World Sprint Championships in Budapest, Hungary, September 11-12th, Julia qualified easily to compete in that event. The organizers also …

The Key to Resistance

When you workout, you want to add some resistance so that you engage your muscles. Overcoming resistance will help build strength. It’s not how much weight you can lift, but what you do with the weight that is important to remember. The best way to use weights is not by themselves, but in a combination …

Mike Sheehy, the Guinness Record book & fighting Cancer

Today was the kickoff for Mike Sheehy’s run to break the Guinness World record for the most miles run in a week. The current record is 350 miles. Why would someone want to do this?? Quite simply to raise awareness & money to help LLS (Leukemia & Lymphoma Society) in their fight against cancer. Mike, …

Summertime SSL

With summertime just moments away you will invariably see tons of summertime diets, and tips to get a swimsuit body all over the news and magazines. While losing weight can be beneficial to your health, it does not have to consume your every thought. A number on a scale does not equal happiness. The way …

It’s Not As Simple as Isometric vs. Isotonic

There are always interesting discussions when it comes to training methods. Most people fall into one of two categories, isometric or isotonic exercises. While both are popular, and we will discuss both, you must include plyometrics in any training discussion. The following blog entry will briefly discuss the training methods and what benefits can be …

The Benefits of Reversing

In many sports your body is asked to change directions constantly and then produce great force. Take a soccer player for a moment, he or she must sprint down the field and then make a cut instantly in order to make a play on the ball. It takes a great deal of energy and power …