MVP Speed Camp

IMG_9950

Speed is a bi-product of force production.  If you learn to produced more force into the ground, you’ll run faster and jump higher.  MVP Performance Training will be running Speed and Agility Training sessions at the McMinnville Community Center.  Athletes from all sports and ages are welcome. As the popularity of sport is on the rise, sports has become more competitive.  Speed and agility are important qualities for all athletes to possess. MVP Performance Training’s experienced instructors will help you identify problems in your running form that are preventing you from reaching your top potential running speed, with a focus on footwork, balance, and explosive drills.  Improvements made in these areas will result in improved performance in your particular sport.
Don’t miss this opportunity to increase your speed, and learn the skills needed to become a better athlete! Our camps focus on a variety of training techniques that are used to enhance quickness, improve balance and agility, develop speed, and build confidence. Athletes from all sports will benefit from our training, so register now!

Where: McMinnville Community Center
600 NE Evans Street
McMinnville, OR 97128
Phone: 503-434-7315

Cost: $25/session

Days:   Wednesday and  Friday

Time:     3:30-4:15     3rd – 6th Grade
4:30-5:15     7th-12th Grade

Posted in Strength and Conditioning | Tagged , , , , , | Leave a comment

Eat Like An Adult

What’s your basic daily eating plan? Like anything else we don’t go into something planning to fail, we just failed plan. I wanted to share with you a short plan that I use when were talking about daily nutrition. By no means am I perfect and I, like many, love certain things. But in general terms this is how I follow my day.

1. Eat Breakfast
I get up at 4:30 AM most days and I usually grab a couple coffee and head out the door meet clients at MVP at 5:30. Most ays I don’t feel like eating right when I get up. Taking a little time the night before or even on Sunday evening to plan out my breakfasts for the week is essential. One of my favorite breakfast plans is egg muffins. Basically I take any fixings that I want and cracking egg in a muffin tin and bake it. This is a fantastic and you see on the go breakfast. The only downfall is that you have to have a place to heat them up. I like my eggs hot.

2. Plan Your Snacks
Preparation is the key. If you walk out of the house with nothing on hand, it’s too easy to give into temptation. Simply cutting up some vegetables and putting them in a little Ziploc bag and taking them with you will give you just the buffer that you need to get to your next meal. Carrots are one of my favorite snacks because they’re crunchy. Something about that crunch and how the brain likes it.

3. Eat After Your Workout
One of my basic plans is to plan one of my main meals after my workout. Don’t get me wrong, I supplement when I need to, but nothing replaces real food.

4. Eat More Protein
I always tell folks to eat more lean protein because they just don’t get enough. You should have some protein source with every meal including snacks. You should be getting .75/grams of protein per pound of body weight. So, I weight 200 pounds. This means I need to take in roughly 150 grams of protein per day. I would say most days I’m pretty close to this mark. I do have to supplement a shake or two throughout the day, but along with my regular meals I’m pretty close.

5. Moderation
One of the best lines that I’ve ever heard(can’t remember from who-probably Dan John) when it comes to eating is to “Eat Like An Adult”. You know what I mean, Right? Eat a colorful plate(eat your fruits and vegetables), use a small plate instead of a big one, don’t eat everything in sight. Minimize sugar and alcohol. Like An Adult!

If you have no idea of where to start, give me a call. 971-241-7182. I’d be glad to sit down and share more about what I do.

Baum

Posted in Fitness | Tagged , , , , | Leave a comment

FRC

frc-fb-chalk-header

We’ve all experienced the situation where a client, student or athlete got injured. Some had surgery and some didn’t.  They were sent to PT for rehab and to treat whatever their symptoms were.  At the end of their allotted sessions, they were cleared to return to training or competition.  This has always been a huge issue.  They never once addressed what the initial issue or cause was.  This is the beauty of Functional Range Conditioning(FRC).  The FRC is the bridge between Rehab and Training(See the image above).  There will be more of this to come.

Baum

Posted in Uncategorized | Leave a comment

Everything Works

Everything works for about 6 weeks, if you can stick with it. For the last few weeks, since I returned home from Salt Lake City and my visit with Dan John, I constantly reflect on the gems while I was there.

-The goal is to keep the goal the goal.

-If something is important you, do it every day.

-Fat Loss Happens On Mondays

As we all head into 2015, New goals and New Year’s resolutions will begin to pop up.  Here are a few pointers so that you accomplish your goals and meet your New Year’s resolutions.

-Write it down

-Do one thing at a time

-Do it every day

-Find an accountability/workout partner

-Hire a coach

Train Hard, Train Smart.

Posted in Uncategorized | Leave a comment

Cook Hip Lift

The Cook Hip Lift is an excellent hip mobility exercise.  We use it at MVP Performance Training in every warm up routine.

Train Hard, Train Smart.  #mvp #mvpstrong #mobility #Train Hard, Train Smart.  #mvp #mvpstrong #Mobility #mvpperformancetraining #mcminnville   Are you interested in training here at MVP?  Click Here

If you’re interested more about MVP Performance Training, check us out at http://www.mvppt.net

Posted in Fitness, Strength and Conditioning | Tagged , , , , , , , | Leave a comment

Power of the Core

There is not a day that goes by that I don’t have a conversation with a student, athlete or client about the core. “Coach, How do I get that 6 Pack?” or “Coach, How do I get rid of that little jelly roll around my middle?”. “Coach, What’s the best Ab Exercises to do?” My conversation usually starts down the nutrition path, but that is for a later article. Today I’d like to talk about the core and a couple of my favorite exercises that I use with my students, athletes and clients. (94)

First, I’d like to share with you a Rule I picked up from Dan John. Dan was High School Track and Field/Strength Coach in Utah. I love Dan’s stuff because it is so simple. I recite this rule almost daily.

“If it’s important to you, do it everyday.” “If it’s not important to you, don’t do it.”

As you can imagine, there are many theories on how to train the core. As with anything, don’t let the pendulum swing too far from the center. My exercise selection is to train All the Core, All The Time. Whole Body approach if you will. The core is made up of many muscles. The hamstrings, psoas, adductors, abdominals, diaphragm and more. It isn’t just the rectus abdominus or 6 Pack, Beach, Muscles. The muscles of the core are designed to Prevent Flexion, Extension and Rotation. Decelerate motion if you like that better. For years we have misses the mark and trained the body in isolation and have created bad practices.

Diagonal Reach

Stir The Pot

Posted in Uncategorized | Leave a comment

Your Next 3 Exercises

As I think about programming, one of my main thought processes is, How can I challenge the Core in each and every exercise? All core, all the time. Keep in mind, the muscles of the core are not just the rectus abdominis. Think Global. Below are 3 exercises to add into your next workout routine. These are some of my HS young ladies that gave me permission to use their demonstrations.
½ Turkish Get Up
The Turkish get up is one of the main exercise I program in all my programs. I wrote a previous article on the form and technique of the Turkish get up. You can check it out Here. The ½ or seated position in the Turkish Get Up is a great variation to work on the bottom position of the full exercise. In the recent phase of our workout, we increased the weight and repetitions. 3 sets of 5 with a medium to intense weight selection.

Single Arm Dumbell Bench Press
The bench press is a mainstay in most strength and conditioning programs. The Single Arm Dumbbell Press is one of my favorite variations of the bench press. It challenges the core like no other. As the dumbbell descends, it will feel like you are going to fall off the bench. Without holding on to anything and using your core, resist that motion and press the dumbbell back to the starting position. Try it out. If you’re a bench press fan, You’ll love it!

Single Leg Squat
It is always amazing to me that many can squat with a ton of weight on their shoulders, but can’t do one single leg body weight squat. Don’t get me wrong, we still squat. However, as we move through life and athletics for that matter, we transition to a single leg. If we never gain control in a single leg pattern, bad things will inevitably happen. Not only is this an outstanding knee dominant pattern, it will challenge the core as well. You can even try loading it.

Posted in Uncategorized | Leave a comment