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Sinatro makes All County, All Long Island and nominated for “The Martone Award”
Congrats to Farmingdale HS senior Mike Sinatro on making “All County”, “All Long Island” and being nominated for “The Martone Award”, which is presented by the Nassau County Football Coaches Association to the county’s top lineman. Mike worked hard and trained with us all summer long to prepare for his final season with the Dalers and deserves everything that he achieved.
Newsday dated: 12-16-12 – “Sinatro led Farmingdale to a school record point total of 375 and a Nassau 1 title while also doing major damage on defense. He had 42 tackles (10 for a loss) and added four sacks, and also knocked down three passes and forced two fumbles in 12 games.”
Join the AFT of LI Cycling Team for the 2013 TD Five Boro Bike Tour!
Held annually the first Sunday in May, the TD Five Boro Bike Tour is America’s largest cycling event with a 40 mile, traffic-free ride through all five boroughs for 32,000 cyclists. The Tour is co-produced by Bike New York, the city’s premiere bicycling organization, and the New York City Department of Transportation, in association with multiple City of New York departments. Proceeds from the event fund Bike New York’s education programs.
Those interested in participating in the TD Five Boro Bike Tour will have the opportunity to register starting on January 22 at 12:00 p.m. EST. Adults must register themselves individually. Youth registration will take place in conjunction with an individual adult registration. All youth registrations must maintain a one child to one adult ratio. Participants hoping to ride with friends and family will have the opportunity to link their registrations together after the event sells out.
Train for the ride no matter what the conditions are with our new Tour de France Bikes!
Get the experience of riding outside without leaving the comfort of your own home. You draw the route-anywhere in the world-and iFit® Technology Powered by Google Maps™ automatically downloads the map to your console. What you see is exactly what you feel-every hill, every flat and every decline. This versatile Indoor Cycle delivers more options for a greater benchmark performance. With 24 Digital Gear Controls you can personalize any workout. Interactive Incline and Decline Controls allow your bike to follow the road. Intelligent Wind Resistance factors in your height and weight for a calculated drive. Train like a Pro with Le Tour de France Indoor Cycle.
Prepare for AFT of LI’s 2nd Annual “M to M ride”. Last year the AFT of LI cycling team road from our facility in Massapequa to Montauk. Come and join the team this summer for the ride from Manhattan to Montauk. More details will be provided about this ride the closer we get to summer.
Top Ten Videos of 2010
Top Ten Videos of 2010
Here are some of the best videos from 2010. There are lots of great exercises and teaching progressions. Enjoy!
Goblet Squats
This is my new go to exercise for teaching squats. It is a great place to start. A dumbell can be used if you don’t have kettlebells.
Wall RDL
Most people don’t understand how to “sit back”. This is a great way to teach an athlete to “hinge at the hips”. This also can help explain the difference between a squat and a deadlift, which is hard even for more advanced athletes to understand.
Hang Clean to Front Squat Drill
A great drill for teaching and warming up for Olympic lifts. This drill helps teach good technique for cleans as well as reinforcing the proper catch position for the drill. The front squat will also help open up the hips and ankles as well.
Snatch and Overhead Squat Drill
A great drill for teaching and warming up for Olympic lifts. This drill helps teach good form for snatch as well as reinforcing the proper catch position for the exercise. Just like the front squat the overhead squat will help open up the hips and ankles as well as the thoracic spine.
Air Bench Press with RNT
This is a drill I start implmeent to help teach “tucking the elbows” for the bench press. It also helps “turn on” the external rotators of the shoulder. This is a great drill for “grooving” a proper pressing pattern.
Face the Wall Squat
This is a great drill to help athletes learn to squat properly. The wall prevent the athlete from rounding the back and having the knees come forward. This helps correct two of the most common problems in the squat. If you have athletes who tend to have too much of an anterior weight shift this is a drill to fix that.
Injured Athlete Band Rows
This video is awesome. I got this idea from Nick Tumminello a strength coach in Maryland. This really shows that there really is no excuse no to train. There is ALWAYS a way to get in the work and get better.
Mirror Drill Anything Goes
Chaos training is one of the best way to do “sport specific” training with your athletes. This drill is random in nature and forces the athletes to react to his or her partner. You can check out my youtube channel for more examples of this.
Stick Good Morning
Using a stick is one of the best way to teach spinal position in all lifts. In this example the stick good morning is used to teach a neutral spine position for deadlifts. This is a great feedback for athletes since they can “feel” if the stick leaves their back and they understand when they are doing it right or wrong.
Mini Band Good Morning Iso Hold
I really feel neck training is WAY underutilized in training programing. For combat sports such as wrestling is is very important to have a strong and stable neck. This is a good example of an exercise progression that can be used after “chin tuck” progression have been mastered. Look for more information on this in 2011!
Here is a bonus of my training footage from 2009 and then 2010. As you can see I am progressing and even trying new forms of training. As a coach I try and get a little better every year and try new things. I am excited for next year and I am ready for new challenges!
2009 Training
2010 Training
Top Ten Articles for 2010
Top Ten Articles for 2010
In no particular order. He is some of the best content I have written in the year of 2010. If you haven’t read these yet I highly encourage you do so. If you have read them again!
Happy New Year!
Upper Body Power Training: Part 1, Box Drills
When people think of plyometrics, power, or speed training, most people think about training the lower body. The article lays the ground work for the whole series and explains how we can progress upper body plyometrics in conjunction with lower body plyos.
Upper Body Power Training: Part 2, Low Box Drills
Low box drills are great for learning how to reposition the feet and the hands.
Upper Body Power Training: Part 3, Hurdle Drills
Hurdle drills are a great way to improve power and agility.
Upper Body Power Training: Part 4, Ladder Drills
Ladder drills are a great tool for improving coordination, quickness, and timing. Upper body ladder drills improve both core stability and shoulder stability as well.
Get Stronger and more Explosive with Chain Training
We can utilize the squat, bench, and deadlift with chains in order to increase power and strength as using the Dynamic Effort Method and Max Effort Method.
Increase Relative Body Weight Strength with Chains
Body weight training is one the best ways to prepare for wrestling season, but what happens when you get so STRONG that your body weight is not enough? This week we will learn how to PROGRESS traditional body weight exercises with CHAINS.
Gain Explosive Power with BAND Training
Adding bands to barbell training is another great way to develop both power and strength. Adding bands to your training is one of the best methods to develop bar speed and overcome sticking points. In this article we will discuss other applications of the Dynamic and Max Effort methods discussed in the chain series.
Monday Motivation: Find the RIGHT Training Partners
This is a critical element of training I think many people miss. Having a positive support system is HUGE for helping achieve your goals.
Life Lessons Learned at Underground Strength Gym
One of the best seminars and trips I have done was to Zach Even Esh’s gym. The guys is the REAL DEAL. He walks the the walk and talks the talk. He is one the the greatest motivators I have ever seen. Read this is you want to GET FIRED UP TO TRAIN! There are many other great Monday Motivation articles as well you should check out if you want some extra motivation!
Exercise of the Week: Fix your Hips with this Stretch
Everyone has tight hips because they sit all day. If you are only going to stretch one muscle a day I would have to say pick your hip flexors. Your low back will thank you.