Pro Athletic Training and Development Blog

2009-01-13T22:02:00.001-05:00

I Do Not Endorse This Product (Youth Obesity)

There is not a lot of things that I endorse these days. To be frank with you, there is a lot of crap out there. Products and nutritional supplements that are filled with things that can hurt, injure, and damage you. But this e-book is something that takes the prize as something that I really don't endorse.

I actually embrace it.

You see, I personally know the author of this e-book and he is one of the most honest-to-goodness, true leaders within the youth industry. Nobody is more concerned about the health and well-being of our youth (with the exception of me) than Brian Grasso is. I guess that is why Brian and I have been good friends as we think alike on a lot of issues. Here is Brians' Youth Obesity Solution e-book. Trust me when I tell you that you will be blown away with the information contained in this e-book!

"Your kids could die long before they should."

Horrible fact, but 100% true.

The Center for Disease Control has stated that our youngest generation is the first in decades that is facing a life expectancy shorter than yours.

Obesity and weight issues have been cited as the reason why.

Over the past 15 years, we have seen the obesity rate in young children double.

And its more than tripled in teenagers.

Physical Education is being cut in literally every part of the world and youth sports have become an ultra competitive affair that yield next to no health benefits whatsoever.

We are most certainly facing a crisis.

Parents don't know what to feed their kids anymore.

How can they?

There is so much misinformation and over-hyped gimmicks on the market that confusion and indecision have become completely normal.

What about exercise?

If kids aren't getting it in school, they aren't getting it through sports and they generally don't like to exercise anyways, what's a parents to do?

Here's the reality...

We need to make a change and we need to make it fast.

We need the expert guidance of someone who understands the problem and knows how to fix it.

And that's why I'm emailing you today.

My good friend Brian Grasso, is considered the #1 Youth Fitness Specialist in the world.

He has traveled all over the globe working with young kids, parents and even School Boards on the fitness and health related needs for our children.

He's been profiled in Newsweek, the New York Times and even been hired as a consultant for a nationwide 'Fit Schools' campaign in order to change Physical Education across America.

He's the most trusted and respected name in the world of youth fitness and that's why when he told me about his new 'Youth Obesity Solution' I jumped at the chance to let you know about it.

This program is aptly been called the 'Final Solution' to the youth obesity crisis, and you're about to find out why.

He's given me an exclusive link to give to you so that you can see for yourself how groundbreaking and truly different this program is -

http://proath2323.iyca1.hop.clickbank.net/

The health of our children are at stake.

And the right man is on the job.

Here's that link one more time -

http://proath2323.iyca1.hop.clickbank.net/

2009-01-06T22:47:00.001-05:00

Brand New E-course for the New Year!!!! Check out the Press Release!!!

NEWS RELEASE
FOR IMMEDIATE RELEASE
CONTACT: CHRIS BLAKE
860-202-0334

”Sport Specific Training Doesn’t Work”, States Professional Strength and Conditioning Coach

Middletown, CT – January 06, 2009 – Parents are signing their children up for sports training camps, clinics, seminars, and strength and conditioning programs all across the country. Most parents have the vision of full ride athletic scholarships dancing in their heads. But starting children into sport specialization at an early age can lead to physical and mental burnout. Chris Blake of Pro Athletic Training and Development, LLC is taking on this problem straight-on by the No Sport Specific E-course.

"Parents want what is best for their children” Blake was quoted as saying. "So we started this online E-course where parents can sign up and get the best information on youth athletic development delivered right to their e-mail in-boxes. Then the parents can make informed decisions that will benefit their children’s health and well being now and in the future".

Pro Athletic Training and Development, LLC has begun a FREE, 7 part e-course called No Sport Specific Training which details the reasons of why children should not start sport specificity until later on.

Chris Blake is a certified strength and conditioning coach specializing in training youth, collegiate, and professional athletes. He can be reached 860-202-0334 or via email at CoachBlake@proathletictraining.org To sign up for the FREE No Sport Specific E-course visit: www.nosportspecific.com

2008-12-21T19:38:00.003-05:00

The Biggest Christmas Present

Although most people would blame the economy for financial disasters and business closings, the gym that I use to work out of closed for really no good reason. It was ultimately because the owner had no money, but it wasn't because of a crappy economy...that is for sure. More like lack of common business sense...but I can't keep focusing on the negative.

I am anticipating working out of a newer training facility tomorrow (once the papers are signed, which I was assured they would be). Originally I was working out the specifics of moving into a hockey rink (they had an empty exercise room and I have a list of clients and full equipment). Well we got to the final stages of completing the deal....and then they got crazy with the cheese wiz. I am very grateful that I came across a facility that is fully equipped and ready to start working immediately. That within itself is my biggest Christmas present.

So instead of sitting around feeling sorry for myself because others can't run a business to save their lives...and feeling victim of the situation...I took action, got out and met other businesses and put together an action plan that now will benefit myself, my clients, and the new business that I will be working out of. I am definately blessed and grateful for all that has happened...but the bottom line is you have to make things happen and create your own luck. Go after it!!! Happy Holidays!!!!

2008-12-09T23:39:00.002-05:00

Training, Nutrition, and Finding a Training Facility

Hey Guys,
Wouldn't you know that once I decided to focus on training and nutrition to help lose 20 pounds, there have been things that have sabotaged my time. Not that I am complaining....alright I am! I am still eating good and clean as much as possible. But the training needs to kick up a few notches again....so having said that, I will be working out tomorrow morning. Just a rundown of what has been going on the past few days.

Late last week: Went to 5 different gyms, health clubs, and sports facilities to see if I can contract another training location for Pro Athletic Training and Development. Locking down to 3 facilities...will let you know with a press release once things are in place!

Sat.: I worked 9 hours in Danbury CT as an athletic trainer for a middle school level wrestling tournament. A lot of bloody noses, a couple of hyperextended elbows (one that I think was fractured and recommended x-rays), a lot of sore necks and bumps/bruises. Needless to say, after watching 9 hours of 3 mats of continuous wrestling makes your brain numb and nonreactive.

Sunday: I presented for the Level 2 coaches certification of USA Hockey at the Newington Ice Arena. Room was packed and I had a good time presenting about Fitness and Development of the Hockey Athlete.

Monday: Full day in the sports rehab clinic at the UCONN Health Center and then trained a high level tennis athlete that night at Westside Athletic Club. I crashed at home right after that!!!

Tuesday (Tonight): Another full day in sports rehab with post-op ACL reconstructions, shoulder rehabilitation, after awhile it seems like it is all the same. Then I had a great night of doing full scans with the anti-virus programs on the laptop since there was a fake trojan horse virus thing going on....lots of fun.

Weds (tomorrow): I am looking forward to a few business meetings, hopefully a good workout in the morning, training a few athletes after yet another full day of sports rehab in the PT Clinic, and hopefully end the day with a good dinner.

How is your week going?

2008-11-30T21:25:00.002-05:00

20 Down Nutrition:

I don't weigh anything, I don't measure anything either. I like to keep thing very, very simple. So I measure out protein by size much like a deck of cards (if you don't know what that looks like, pick up a cheap pack at your local Wal-mart for .99 cents). My fruit measurement is simple...a banana is a banana..an apple is an apple...and grapes are piled into a mound about the size of my fist. You can go to town on Broccoli, lettuce, and spinich. My carbs (like pasta, potatoes, rice) is no more than the size of my fist and I only eat these carbs either before my workout or right after so that I can burn it off quickly. Simple guidelines:

Eat protein, veggies, and a fruit every 2 1/2 to 3 hours
Drink lots of water (which I struggle with because I really like my coffee)
Take Fish Oil capsules at least 1 time a day
Take Vitrin (2 tablets) every morning
Green tea for antioxidants

My Lunch/Dinner 3 hours after my post-workout meal was:
8-10 oz of Turkey
1 Green Apple
2 fists worth of Broccoli
1 fist of Mashed potatoes
1 bottle of water

My late-night snack:
4 pieces of White Breast Turkey
1 Banana
2 Fish Oil capsules
1 bottle of water.

Until tomorrow..have a good night all!!!

2008-11-30T20:57:00.002-05:00

20 Down workout routine: Day 1 November 30, 2008

Back when I was competing in bodybuilding (which was 16 years ago) I remember becoming very lean by doing both cardio exercises and weight training. So my workout today was exactly as it is listed below:

10 min Bike warm-up
Dynamic Warm-up routine
Additional stretches: Hamstring, Quads, Groin, Calves, Calves, and more Calves.

Weight Training:
Started with Shoulder routine: 4 sets of 10 repetitions (Superset of 3 exercises)
Shoulder Lateral Raises
Shoulder 45 degree Open Can Raises
Shoulder Front Raises
All with 5 lbs Dumbbells (DB)

DB Bench Press/DB Bench Back Rows (Superset)
20 lbs DB: 15 reps of Bench Press/15 reps of Bench Rows: 30 second rest after set.
45 lbs DB: 10 reps of Bench/10 reps of Rows: 1 min rest
35 lbs. DB: 8 reps of Bench/8 reps of Rows: 1 min rest
50 lbs DB: 8 reps of Bench/8 reps of rows: 1 min rest
25 lbs DB: 10 reps of Bench/10 reps of rows: 1 min rest

Lat Pulldowns/Side Oblique Standing Crunches
95 lbs 15 reps of Lat Pulldowns/25 lbs plate 15 reps each side. 30 sec rest
135 lbs 10 reps of Lat Pulldowns/45 lbs plate 15 reps each side. 30 sec rest
75 lbs 15 reps of Lat Pulldowns/25 lbs plate 15 reps each side. 1 min rest
105 lbs 10 reps of Lat Pulldowns/

Cable Machine Standing Woodchops/Split-stance single arm Rows
30 lbs: 15 reps of Chops each side/15 rows with each arm. 1 min rest
60 lbs: 15 reps of Chops each side/10 rows each arm. 1 min rest
40 lbs: 15 reps of Chops each side/15 rows each arm. 1 min rest

Cardio:
Walk/Run on treadmill: 5 min walk at 3.3mph/5 min run at 6.0mph
I went for a total of 20 min running...but didn't want to trash myself since this is the first time in a LONG time that I have run on a treadmill....or even running for that matter.

Post Workout: stretches all around and Contrast shower (1 min warm water/20 seconds cold for about 10 minutes total).

Post workout nutrition: 8 oz (4 pieces) of White Turkey Meat and 1 apple sliced with 21 oz of water.

I will post lunch in a little while!

2008-11-30T20:44:00.002-05:00

The 20 Down Program:

Well it's not really a program per se. It is me on a quest to drop 20 lbs. "WHAT? You are a strength and conditioning coach and you are 20 lbs out of shape?". Yes I know what you are thinking. And yes it is true. You would think that training people all day long that I would be in great shape. But, sad but true, that is not the case.

So as of today I have decided to be selfish. I am blocking out time in my schedule to train and have restructured my nutrition program (it's actually following the Precision Nutrition program). For so long I have always needed to do things for my business and sacrifice time in balancing business and family life. And then it hit me. My lifestyle sucks!!!! I didn't like not working out (which is why I got into this field to begin with). I didn't like skipping breakfast and other meals because I was using up time working on the business or rushing home from work to be able to see my son before he went to bed. And then it hit me today.

Enough is enough....I'm in the drivers seat and it is time to put things into action. So having said this, I will be posting here everyday. I will post what my workouts are, what I am eating. And I will post photos and video too...

Post as often as you want to..I will post you back as I will be on this Blog every single day. Keep you posted!!!! So without further ado...I will being with Day 1, November 30, 2008. Here we go!

2008-10-15T07:30:00.003-05:00

Seminar November 2, 2008

First Annual Fall Athletic Trainer Solutions Sports Medicine Symposium
The Ice Hockey Athlete
Sunday, November 2, 2008
St. Paul Catholic High School
1001 Stafford Avenue
Bristol, CT 06010

I will be presenting on Rehabilitation of Anterior Shoulder Dislocations and Sports Specific Training in Ice Hockey.

For more information and how to register for the symposium, go to: http://www.athletictrainersolutions.com/index.php?page=ceus

2008-10-01T01:37:00.002-05:00

It's Been 20 Years and What Do We Have To Show For It?

True Story:
A good friend of mine, and he also happens to be a junior in high school, told me today about what his baseball coach is doing in the weight room with the local high school baseball team. Mind you, it is October 1st and we are in full bore with fall sports here in Connecticut. Traditionally Baseball is a spring and summer-time sport here in the northeast of the United States. But with the advent of Fall ball, fall baseball leagues and now fall strength and conditioning for the baseball athlete, what use to be seasonal has now turned into year-round. Which for all intents and purposes is watering down the quality level of baseball in America (added editorial here....).

BUT, the bigger picture is....my good friend told me all about the team's weight training at school this fall. See if this sounds familar:

Deadlifting

Box Squats (But when you Box Squat you squat down into a seated position on the box with the weight on your back...like a traditional squat...and while you are sitting on the box you rock backward and forward..then stand back up and get up on your toes.

Leg Press Machine

Stiff-legged Deadlifts

Powercleans

Bench Press

Barbell Shoulder Presses

Barbell Shrugs

and then they go outside and run sprints on a hill for about 30 minutes. They also have to run 1 lap around the track within 1 minute and 30 seconds with a 1 minute rest in between each sprint...but they have to do that 8 times.

Funny thing is...the coach that is running this program also contacted me last year to help him with the training (of which I gave him my program for free that he could follow). This coach is also a PE teacher at the high school and he coaches Basketball at the school.

Funny thing is...this program, exactly to the letter, was the same program that the football team has been using for the last year or so....

Funny thing is....this was the exact same program that my track coach in high school 20 years ago had us do for training...minus the shitty Box Squat that will eventually fracture someones back.

20 Years of Science and Technology

20 Years of trial and error with training for sports

20 Years....and we have college-educated coaches that have their teams working out with programs so old that even third-world countries won't even train like that!!!!

20 Years...and what do we have to show for it? Wasted Youth. All burned out, exausted and injured. For what? Nobody seems to know.

2008-09-19T10:12:00.002-05:00

Only 2 days of PE a week?

The other day I was working with a 13 year old athlete and I was asking him about school and the classes that he likes and dislikes. Can't stand science and social studies is just o.k... Then I asked the youngster, "How many days a week do you have Science, Social Studies, English, and Math?". He stated, "5 days a week, every single day". "What about Music or Art?", I asked. "3 times a week", he replied. "How about Physical Education?", I asked. "ONLY 2 days a week", he responded. 2 DAYS A WEEK??????? What would a child really get from having PE 2 days a week? What is the point? And since when did PE take a back seat to Music and Art? We all know the positive connection that the brain and the body has with exercise and work production, not to mention overall well-being. A strong mind is only as strong as it is healthy....and yet PE gets dropped to 2 days a week. So if the child is not getting the physical exercise that they need from home (which is the first place that I look to) and they only get it 2 days a week for 20-30min at each time, then where are they getting their exercise? They are not....not enough to have a positive effect on their health and well-being...that is for sure.

2008-09-15T10:55:00.002-05:00

New Teaching/Coaching program on the way!!!!!

Hey Guys,
I've been busy creating a teaching/coaching program for those that teach the olympic lifts to athletes. It's call Backward Chaining of the Olympic Lifts and it should be ready by the end of this week! You will be the first to know about it once it is complete. Until then KEEP ON ROCKIN!

Chris Blake

2008-09-10T21:57:00.001-05:00

Press Release: More Than 1 Million Children Hire Personal Trainers Every Year

2008-09-10T20:56:00.002-05:00

Symposium of Strength: Sept. 27th, Nashua, NH

Hey everyone,
Just checking in to let you know that I will be presenting up in Nashua, NH at the Courtyard Marriott at the Symposium of Strength event. I will be presenting on Backward Chaining of the Olympic Lifts. Keep checking back to this blog as I create video and pictures of my presentation in the newer way of teaching the olympic lifts......More to come soon!

Chris Blake

2008-08-26T22:31:00.002-05:00

Have we reached our maximum athletic potential?

My quick answer is.....far from it! Infact we keep reinventing the wheel and getting in our own way that we end up blocking ourselves from near maximal potential. I mean, when you really look at how our athletic system is here in the United States you will realize that we are ass backwards and we are really dumbing ourselves down. Think about it.....

We have premier youth athletic groups that promote competition well before young athletes can learn about the rules and regulations of the sport...let alone learn basic movement patterning and skill development.

We now have year-round sports programs so that children can focus on one sport and specialize early...afterall if Tiger Woods can do it so can millions of children....

The least skilled and experienced coaches work with youth athletes while the worlds best coaches remain in the smallest percentage at the top with the elite level athletes....

Tommy John, ACL reconstruction, Stress Fractures, and Growth Plate seperations are now commonplace among youth athletes ages 8-14. (Where 10 years ago these injuries were only seen with the collegiate and professional athletes..with the exception of the growth plate seperation).

And this is just scraping the surface.......

2008-08-26T00:45:00.002-05:00

Why do we choose Prograde Nutrition? Check out the videos to your right. CEO of Prograde Nutrition Jim Labadie takes you on a tour of the Prograde facility in Florida to show you how Prograde Nutrition products are created, screened, tested, filtered, packaged, and shipped right to you. When was the last time EAS, Met-Rx, and other nutrition companies gave you an indepth tour of their production facility? Oh yeah that's right.....they don't.

2007-12-26T22:21:00.000-05:00

Here we are, December 26, the day after Christmas. I actually had time to get a workout in myself this afternoon! And when I go get a workout in I usually go to a gym where nobody knows me. A place where I can put on my Ipod and rock a workout. For some reason I noticed something while I was taking a short rest between sets. I stopped and grabbed some water and then scanned the entire gym just to see what other people where doing for workouts. And then it hit me.

The Majority of people really don't know what they are doing! Behind the neck presses, behind the head lat pulldowns, machines, machines, machines!!!! The most used pieces of equipment in this particular gym is the machine where you sit down and place your legs on these pads and you can bring your legs in (to work your inner thighs) or you can bring your legs out (to work your outer legs, hips, etc...). Seated Lat Pulldowns, Seated Leg Extensions, Seated Chest Presses, Seated Leg Presses, Seated Leg Curls, Seated Shoulder Lateral Raises, Seated, Seated, Seated.....Don't we sit enough during the course of a normal day?

We sit in our cars/trucks/SUV's and drive everywhere (yes, you can even pick up your drugs at the local drive-thru pharmacy!!!!), we sit at a desk to do work, we sit and eat our meals (some of us do), we sit and read the newspaper or the latest news event online, we sit and watch t.v., we go to the movies and SIT for hours on end only to hop in the car (another sitting activity) and drive to get something to eat (yet another sitting activity). Is there any wonder why Back injuries are listed as #1 as the most frequent injury most Americans experience and the #1 highest reported for workers compensation for American workers? With all of the sitting that we do, we don't have the time for normal activity that requires the use of your low back region and/or your hips. This is part of the reasons why sports medicine professionals are now seeing an increase in hip and low back related injuries. How can we work the biggest muscle in our bodies when we are sitting on it all the time?

If you want one of the easiest New Years resolutions that will make the biggest impact in your life, try getting off your duff and walk more. Take the stairs instead of the elevator. Park as far away from the mall or supermarket as you can and walk to the store (you'll be less stressed as well because you won't be fighting for the front row parking spots!!). Go for a walk around the neighborhood to see what your neighbors are up to. Just get out and walk!!!! Climb some stairs, do some manual labor around the house. Take a walk in the woods and let nature bring you back to reality. Go to the ocean and watch the ebb and flow of the waves. We are built for activity, not stationary. Get a move on and you'll feel better overall!!!!!!

2007-10-09T22:12:00.000-05:00

What seperates us from the other Sport Specific Training guys? A LOT!!!!

Here is a list:

We don't train for sport specificity until the athlete has had a minimum of 4 years of General Physical Preparation. That means the athlete must master the basic exercises and movement patterning for at least 4 years in a row before we start working towards sport specificity.
We don't use drills. Taking athletes through drills without teaching the athletes exactly what they need to do is a receipe for injury and disaster. How does an athlete know what to do without being taught how to do things.
We avoid overtraining: By asking how the athlete feels, if there are lagging sorenesses that aren't going away over time, if the resting heart rate is raised by 3-5 beats a minute, if the athlete is sick or under visual stress. By knowing our athletes in and out and really caring for our athletes well being. This is how we ensure that our athletes are not overtraining.
If the training level is not right, or doesn't feel right...then we cancel the training session. How many strength and conditioning coaches do you know that will do this? I know of one, us!
Our experience and background speaks for itself. We don't just call ourselves Pro Athletic Training and Development because it is a catchy name

This is just a short list of what seperates us from the others.....Stop by or call us and try us out to see if we would be a good fit for you....for FREE! How many other "Sport Specific" guys will offer that to you? Not many..........

2007-05-02T22:38:00.000-05:00

It's been a long time since I've been on this blog. BUT this is a newer year with new programs and newer ways of us getting out to meet you! Very soon we will have video posted here as well as audio files, pictures, and weekly (if not daily) postings of our thoughts about training and overall athletic success. Again I am very sorry for not keeping up with this....but big things are ahead. Keep posted!!!!!

2006-01-14T00:10:00.000-05:00

Chris Blake of Pro Athletic Training and Development, LLC will Present at Sports Medicine Seminar Feb. 3rd!

Featured in a line up of orthopaedic surgeons and physical therapists, Chris Blake will be presenting on strength and conditioning concepts and the overhead throwing athlete! For more information about the sports medicine seminar e-mail Chris at Blakecscs@sbcglobal.net for more details or for a registration form.

2005-12-20T01:05:00.000-05:00

Happy Holidays from Pro Athletic Training and Development, LLC!! As the holidays come to a close our efforts of reporting what we are doing will increase 10 fold. Keep your eye on the prize

2005-11-01T00:08:00.000-05:00

Brand New Teleseminar starts!

In an effort to provide current tips and training secrets to newsletter subscribers, Pro Athletic Training and Development, LLC will start a monthly teleseminar! Each month will feature a topic on strength and conditioning, injury prevention, sports nutrition, etc.... And for newsletter subscribers that happen to be certified athletic trainers (NATA) and/or certified strength and conditioning specialists (NSCA) we could be providing CEU's for the teleseminars! To sign up for the teleseminar, e-mail us at teleseminar@proathletictraining.com today!!!

2005-10-31T23:59:00.000-05:00

Pro Athletic Training and Development, LLC has become the Exclusive provider of strength and conditioning for Precision Baseball, LLC

Middletown,CT- Announced today, Pro Athletic Training and Development, LLC is joining forces with Precision Baseball, LLC in Berlin, CT. Pro Athletic Training and Development will provide and oversee extensive strength and conditioning programs that take place at Precision Baseball. "We are very excited to accommodate Precision Baseball's vision of excellence by providing state-of-the-art strength and conditioning services to their clientele." stated Chris Blake, owner of Pro Athletic Training and Development, LLC. For more information about Precision Baseball, LLC check out their web site at http://www.precisionbaseballllc.com

2005-09-20T21:46:00.000-05:00

Check out my website at http://www.proathletictraining.com and get a free bi-weekly newsletter filled with strength and conditioning tips to help you become a better, developed athlete!!!

Wecome to the Pro Athletic Training and Development Blog!!!

2005-09-20T21:28:00.000-05:00

Well here it is,
The Pro Athletic Training and Development Blog! What the heck is a Blog? It's a website devoted specifically for posts, conversations, and a resource for up-to-date daily happenings that you just can't get with a newsletter. Go ahead and post away...ask questions all you want. I am here to help you.....Hope you enjoy this addition to the Pro Athletic Training and Development family!!!