Focus on one or two skills sets during a training session. Don’t overwhelm yourself with fifteen little details. It will confuse you and overload your mind.
Understand the movement and how the overall picture is supposed to look. Let position take over and never, never rush the process. The best lifters move gracefully from position to position because they have engrained perfect technique into their body.
Work on these things now and the big weights will come later when you need them the most.
The Offseason waits for no one. Don’t think about Change. Commit to the Process. Dreams become Goals when you put an Action Plan to them. Performance One is offering it’s famous all sport Summer Strength & Conditioning Program. No matter what your sport or level Coach Joe Micela will design the program for you that will best prepare you for the upcoming season. Don’t wait. Start the process of change with Coach Joe and the Performance One Staff.
Performance One will provide the following Team Training Services:
1. Agility & Reaction Training
- Develop First step Quickness, Balance, & Flexibility
2. Pre-Therapy Exercises
- Injury Prevention Drills for Shoulders, Hips, & Knees
3. Strength & Power Development
- Teach Proper form in the Snatch, Clean & Jerk, Back Squats, & other Free Weight exercises
4. Assistance Strength & Accessory Drills
- Work on Muscular Endurance and Body Composition to establish a complete balanced athlete
5. Core Conditioning
- Combining Core Exercises with Cardiovascular Conditioning Drills in order to maximize recovery
Summer Strength & Conditioning Starts June 1st, 2013
2 months of Training (June 1st thru July 31st)
4 days a week (Mon, Tue, Thu, Fri)
2 hours a day (Group Time Options: 7 am, 9 am, 11 am, 3 pm, 5 pm)
$499 per person
Call to sign up 480-813-5477 ask for Coach Joe
Performance One Athlete Matthew Herbert was interviewed by Health 2 Fit on his accomplishments as a Special Olympics Athlete in the Sport of Powerlifting.
Four Performance One Weightlifters went to the 2013 University Nationals on the campus of East Tennessee State University. Two came home with medals. Keith Weitz was first up in the 69 kilo Weight Class. Keith is still filling out in this weight class as he moves up from the 62 kilo division. Keith Snatched 100 kilos and Clean & Jerked 120 kilos for a 220 kg Total. This total finished Keith in third place. Great job Keith.
Next up was Blake Edwards in the 77 kilo division. Blake Snatched a Personal Record of 113 kilos on his Second Attempt. In the Clean & Jerk Blake made 141 kilos on his Second Attempt. He Cleaned 146 kilos on his Third Attempt but was called for a very slight Press Out with the Jerk. 254 Kilos is a Personal Record Total for Blake and earned him a Third Place finish. Great job Blake. With more training and consistent lifting he will hit his next big goal of 270 kilos.
Up next was Chase Verquer. Chase is the newest of all four lifters but has shown tremendous potential and upside. This was Chase’s first National Meet and he did fine. He hit 112 kilos in the Snatch and 137 kilos in the Clean & Jerk. Chase did not place but learned a lot in this first big meet. He will be back for more in the months to come.
Last up was Collin Ito. Collin is the most decorated lifter out of all four and this was the first meet of his career where Collin lifted as a 105 kilo lifter. All of Collin’s meets up to this point over 11 years of Competing have been in the 105+ kilo Weight Class. When any athlete loses this much bodyweight there is bound to be some strength loss. Collin did quite well and hit Personal Records for this Bodyweight with a 143 kilo Snatch and a 176 kilo Clean & Jerk. Collin finished in 4th place in this very competitive weight class. We congratulate Collin for making the weight and hitting his numbers.
David Meltzer placed 3rd at the 2013 Master’s National Weightlifting Championship. David Snatched 90 kilos and Clean & Jerked 111 kilo for a 201 Kilo Total. Great job David. He has medaled at every Master’s Meet there is. You are a role model for people to remember your never too old to be strong. Keep it up Dave.
Speed in Sprinting is directly related to Stride Length and Stride Frequency. Stride Length can be improved with mobility drills and technical running drills. At some point you will meet your genetic limit due to leg length. Stride Frequency can be improved by Strength Training, Plyometrics, and Specific Running Drills aimed at working at the is. In most sports Running Frequency will determine your success. Your first three steps will determine whether you made the play or got beat.
Congrats to Weightlifter Stefanie Mc Daniel for hitting a PR in the Jerk last night with 92 kilos. She also hit a PR in the Pwr Clean with 82 kilos. Stefanie will Clean & Jerk 100 kilos mark my words. #Nationals2013
Good Luck to Skylar Weinstein of Desert Mountain HS tonight. Skylar is one of our top Softball Players and has a big game tonight. Skylar has committed to Northern Illinois University and will be attending there this fall.
Great USAW Level 1 Certification over March 7th & 8th. We had coaches from a diverse background. Coach Micela has certified more instructors than any other instructor in the State of Arizona. Next course June8th & 9th 2013.
I came across these four great videos from Anne & Chris Fredericks at Stretch To Win. I first met Anne back in 1998. She is the best at Stretch Therapy and Myo Fascial Therapy in the country. She approaches Mobility and Flexibility differently then anyone I have ever met in the field. I highly recommend her Certifications and DVDs to all in the Profession. I have been using her methods since I first met her all those years ago.