Prevail Summer S&C Schedule

Here is our updated Summer S&C Schedule.  Contact us for more information or to sign up and reserve your spot!

Santa Barbara High School Football Hell Weeks

This August I had the opportunity and pleasure of working with the Santa Barbara High School football program. I am truly pleased to say that my time with the SBHS coaching staff was probably the best experience I've had with a coaching staff from any sport at any level. The coaches were open and trusting to turn the reigns of all the Strength, Performance and Conditioning work over to my staff and me. Rare. Aside from that their communication with myself and coaching staff was excellent. Their desire to do what was best for their team(s) and begin the building process (during a rebuilding year for their program) of developing safe and efficacious training practices is truly admirable. I know that this season is going to be a long haul for them but am quite certain that with the desire and concern for doing what is best for their program, they will quickly be where they desire to be.

Hats off to Coaches Jaime Melgoza, Doug Caines, Sean Simms, Char Vandaele (ATC), and all of the other coaches whose names I've missed.

Below you'll find some of the footage from the training we did on site:

Exercise of the week: Inverted Row Suspension

Here's another great exercise for upper body pulling strength. If you're an athlete or advanced lifter and you can't do these through a full range of motion (handles touch lower pec) it may be an indicator that you either have anterior flexibility or mobility problems (shoulders) or posterior weakness in upper back (especially traps and rhomboids).

A good goal is to work toward 8-10 full range reps starting with your body parallel to the ground.

Exercise of the Week: Side Bridge

May 2008 Core Conditioning Group Training

Here's the Core Conditioning training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical "gym" workout...put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power-endurance. Variations and progressions exist with each exercise.

Holler with questions:

Dynamic Warm Up/Movement Prep (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Ab Roller
Swiss Ball Back Extension
Quadruped Ipsilateral
Draw In Unsupported March
Cable PNF Lift
Side Bridge (both)

Explosive / Balance Circuit (same sets/time)
DB Push Press
Forward/Reverse Mini Band Walk (Abduction)
Mini Hurdle Skip (forward/reverse)
Zig Zag Hop & Stick
Push Up Clap or Pivot Push Up
Bodyblade PNF w/SL Balance

Agility / Lift Circuit (same sets/time)
Miniband Lateral Shuffle
Single Leg RDL Contralateral
Quad Patterns (1-2’s & 3-4’s)
FreeMotion Push-Pull
Cone Star Drill
DB Lunge w/Press & Knee Punch

Active-Isolated Stretching Cool Down (5-10 minutes)
Strength/Agility Circuit
Bear Crawl/Crab Walk
Agility Ladder 2 Step Backward Run
Valslide Push Up
Fan Drill Cones
Split Squat & Cable Row
Clock Drill Cones

Perform exercises with perfect posture and landing technique prior to progressing to more difficult variations. If you can't do it slow and controlled...you can't do it fast and heavy! Simple as that.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

Adult SPARQ Performance & Conditioning Have Begun!

Looking for advanced conditioning to get in shape?! When: Tuesday 1230-130pm Where: Alameda Park Cost: $60/month or $20/class Maximum class size 20

SPARQ Training is a cutting edge training methodology that incorporates functional training with movement enhancement and strength & conditioning. If you--or an athlete you know--is interested in signing up for training classes beginning in July, contact us to reserve your spot. The classes are limited to 20 enrollees. What is SPARQ Training? Speed Power Agility Reaction Quickness Simply put, SPARQ Training improves movement patterns, increases speed and power, and develops conditioning that translates onto the playing field or court. This equates to better performance with reduced injury. Whether you play football, lacrosse, soccer, basketball, tennis, volleyball, baseball/softball, or train for triathlons, you'll benefit from SPARQ Training. Click on the video link below to see the training methods we incorporate: Visit the SPARQ Website to learn more Contact us to Reserve a Spot or Find out More Phone: 925.285.0924 Email: chris@prevailconditioning.com Web: www.prevailconditioning.com When: Tuesdays (see Prevail calendar for dates) 1230-130pm Where: Alameda Park (click for directions) Cost: $60/month or $20/class Class sizes are limited to the first 20 people/class!

SPARQ Football Protocol Updates

SPARQ Training is doing a good job at continuing to research and update their testing & training protocols in efforts to measure and maximize athleticism. Here is their latest installment in protocol updates for Football Testing.

(Click on the images below to enlarge)

February Core Conditioning

Here is the February program for my Core Conditioning training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical "gym" workout...put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power endurance.Variations and progressions exist with each exercise.

Holler with questions:

Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Leg Raise Flutter Kicks
DB Stability Squat (uneven load)
Side Bridge w/ Acceleration or Max Velocity Leg Action
Repeat above (other side)
Standing BB Russian Twist
Bicycle Crunch / Prone MB Passes

Explosive / Balance Circuit (same sets/time)
Single Leg Ipsilateral BodyBlade
Kettlebell Swings (we used DBs)
Squat Push Lateral
Single Leg Balance and MB Slams
Burpees
Jump Rope (vary pattern)

Agility / Lift Circuit (same sets/time)
Handstand Push Up
Partner MB Agility Tosses (one tosses while other squats)
Switch above role
Forward/Backward Walking Lunge (AC or MV Leg Action)
Shuffle 5 yards/Sprint 5 yds
Pull Ups or Alternating Lat Pulldown

Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

January Core Conditioning

Here is the January program for my Core Conditioning group training class at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical "gym" workout...put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power endurance.Variations and progressions exist with each exercise.

Holler with questions:

Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Swiss Ball Off Bench Obliques
Cable Squat w/no Rotation (arms at 90 flexion)
Cable Standing Y-T-W-L
Pikes
Prone Bridge w/Acceleration Punch
Supine Bridge w/Acceleration Punch

Explosive / Balance Circuit (same sets/time)
Shuttle Repeat Jumps
Cable Lift Half Kneel (Explosive)
Fast Squat Progression (1/4, 1/2, Full)
1/4 Turn Jump & Stick (or in Agility Ladder)
Mountain Climbers on Slide
MB Tramp Side Toss

Agility / Strength Circuit (same sets/time)
Cable Squat and Chest Press (Jammer)
Agility Ladder (Push/Recover or 90 degree Hops)
Swiss Ball Leg Curl to Hip Lift
Squat - Bicep Curl - Shoulder Press
Figure 8 Runs (or use roller chair)
MB Alternating Lateral Lunge (or on Bosu)

Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

Core Conditioning December 2007

Here is the December program for the Core Conditioning group training class I hold at Hayashida & Associates Physical Therapy Clinic. For those of you who are athletes, weekend warriors, or just looking for something different than the typical "gym" workout...put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power endurance.

Variations and progressions exist with each exercise. Holler with questions:

Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Swiss Ball Prone Torso Rotations
Double Leg Lowers w/Draw In
Medicine Ball Rotator Cuff Dribbles on Wall
Swiss Ball Supine Bridge w/MB hold between knees
Prone Y Lift
Swiss Ball Back Oblique Crunch

Explosive / Balance Circuit (same sets/time)
Forward/Backward Mini Band Walks w/Balance Step
Wall Drill (1 counts/2 counts)
Drop Step and Balance
Power Push Up (Modified)
Single Leg Balance and Touch
Zig Zag Hop and Stick

Agility / Lift Circuit (same sets/time)
Footfire Linear and Lateral
Medicine Ball RDL-Overhead Squat
DB Single Leg/Single Arm Row
Agility Ladder
Slideboard Leg Curl to Hip Lift
Cable Push/Pull

Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

Core Conditioning November 2007

Here is the November program for the Core Performance group training class. For those of you who are athletes, weekend warriors, or just looking for something different than the typical "gym" workout...put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power endurance.

Variations and progressions exist with each exercise. Holler with questions:

Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Side Bridge
Side Bridge (other side)
Cable PNF Lift (Kneeling first)
Quadruped Contralateral or Ipsilateral Reach
Draw In on Foam Roller w/Marches
Inchworms

Explosive / Balance Circuit (same sets/time)
Balance Board Squats (lateral wobble)
Mini Hurdle Acceleration Skips
1/4 Squat Balance Triangles on Ball of Foot
Single Leg 1/4 Turn Jump and Stick
Single 1/4 Squat Balance with Swiss Ball Pass
Broad Jump and Stick

Agility / Lift Circuit (same sets/time)
Push Up (one hand on slide board)
Lateral In-n-Outs Agility Ladder
Inverted Row
Star Drill in Cones
Bear Crawl and Crab Walk
Dumbbell Diagonal Lunge

Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

Core Conditioning October 2007

Here is the October program for the Core Performance group training class. For those of you who are athletes, weekend warriors, or just looking for something different than the typical "gym" workout...put this into effect for a month and watch your agility, stability, balance, explosiveness and core strength improve. If you are an athlete, you can utilize this program as a pre-season, in-season or off season program for improving strength and power endurance.

Variations and progressions exist with each exercise. Holler with questions:

Dynamic Warm Up (5-10 minutes)

Core Circuit (2-4 Sets / 30 seconds each / 0-5 seconds between exercises)
Swiss Ball Prone Lateral Roll (feet on ball)
Supine Bridge (on elbows)
Swiss Ball Pikes
Stick Crunch
Russian Twist Seated
Prone Opposites

Explosive / Balance Circuit (same sets/time)
Medicine Ball Chest Pass
Single Leg Heiden and Stick
Low Walk & Pause (Backwards)
Single Leg Balance and Cone Touch
Box Strides
Hop and Balance/Cone Touch

Agility / Lift Circuit (same sets/time)
Zig Zag through Mini Hurdles
Double Leg Hip Lift
Mini Band Shuffle and Cone Touch (Lateral)
Push Up and Rotate
Star Drill with Cones
Dumbbell Lunge to Shoulder Press
3 Hurdle Lateral Run and Stick

Active-Isolated Stretching Cool Down (5-10 minutes)
Arm Hugs
Knee Hug Walks
Quad Stretch Walks
Straight Leg High Kick Walks
Piriformis Stretch Walks
Hip Circles

Make sure you can do exercises with perfect posture and landing technique prior to progressing to more difficult variations.

Enjoy!

Consult a physician prior to beginning any exercise program and stop at the onset of any pain or dizziness.

Pre Season Workout

This is a great workout for early pre-season that address all areas of training:
Dynamic Warm Up
Plyometrics
Acceleration/First Step Speed
Multiplanar/Agility
Strength and Core

Focus early on is form and function. Pre-Season training is preparation. If you can't hold form, posture and stability now, chances are you won't be able to later in the training season either.

I tried to minimize some of the abbreviations. Most you can figure out. Enjoy the Workout! Holler with questions.

Warm Up
Sets 1 | Reps 8-10 each
Heel/Toe Walks
Jacks-Jump/Split/Fling
Prisoner Squat (Arms F/B/O)
Arm Circles F/B
Fake Jump Rope F/B
Easy Skip F/B
Lateral Skip
1/2 Speed Build Up (Nat/Un)
Hip Circle
Mountain Climber
Groiner
Push Up
Superman P1/P2/P3
Sidelying Abduction/Adduction
Lateral Lunge
3/4 Build Up (Nat/Un)
Good Morning (Arms by Ears)
Mummy Walks
Quad Stretch/Knee Hug Walks
Piriformis Walk
Push Up Protractions
Full Speed Build Up (Nat/Un)

Movement/Transitory Plyo
Sets 2-4 | Reps 6-8 each
Acceleration
Practice Powerline
Practice Ready Position
Wall Drill 1ct
2pt 3/4 Build Up (Natural/Unnatural)
Wall Drill 2ct
DL Broad Jump/Stick
2pt 3/4 Build Up (Natural/Unnatural)
Power Skips (height)
2pt 3/4 Build Up (Natural/Unnatural)

Multiplanar
Lateral Broad Jump/Stick
Lateral Broad Jump Repeats
Squat Step Lateral
Heiden and Stick

Quad Patterns
DL 1-2, 1-4, 1-3, 4-2

Agility Ladder
1 step/box F/B Runs
2 step/box F/B Runs
2 step/box Lateral Runs
F/B Hops w/Stick
Lateral Hops w/Stick

Lift (2 5-Station Circuits)
Sets 2-4 | Reps 8-10 each
MB Push Up (one hand on)
SLDL (MB Behind head)
Side Bridges
Y/T/W/L (separate)
MB Ovrhd Split Sq In Line

Prone Opposites
Squat Wave
DI Supported Alt Hip Flex
Narrow Push Up (touch MB)
SL Hip Lift