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While we have had the luxury of getting our athletes in the building multiple times per week, many of these athletes are practicing the specific skills of their sport simultaneously in the same week or even in the same day. We generally see two types of back dysfunction that are exposed during movements performed in...
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Before we start, I want to encourage every single one of you to keep reading. Even when it seems like this is just “another one of those articles” or it seems like it just doesn’t pertain to you. This topic is one that we must continue to talk about even when it is hard or...
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In life, it is my belief that there are two things you can control in any given situation – your EFFORT and your ATTITUDE.  This concept speaks true to everything in your life – from your school work to your sport, even to your relationships with others and yourself.  No matter the circumstance, the only two things...
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In the depths of a primitive powerlifting gym, the strongest men and women in the world performed displays of strength in the back squat that pushed we know as human limits. I was only in high school, so my exposure to strength training was just beginning. What amazed me the most about these men was...
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Buy-in as a construct Buy-in as a construct is an elusive amoeba that is magnificently apparent both in its void and presence; unfortunately, the elusiveness is illuminated through the fleetness with which it can come and go.  Managers, coaches, captains, and several others in leadership positions have long been enamored by the struggles attached to...
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If you follow us on social media or have watched any of our Youtube videos lately, you will notice that many of our athletes have been training barefoot. I wanted to take a moment and explain why. For some time now, podiatrists have termed shoes, “foot coffins” with the intention of highlighting the potentially damaging...
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As a performance coach, we focus so much on how our athletes move yet we don’t always get an opportunity to observe how the athlete responds to game-like stimuli. Due to this, I was provoked to dive into this deeper when an athlete of mine had every athletic tool necessary to be successful in their...
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It’s 5:00 a.m. the alarm is going off, the first opportunity of the day presents itself; do you hit snooze or do you get up and move to the next stage of your day?     It’s this moment; it’s in these seconds, these seconds before rolling over to address this obnoxious noise permeating from...
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Being injured isn’t easy. Ask any player, in any sport, who has dealt with an injury and they will probably all respond the same: It is one of the hardest challenges you can face as an athlete. Through this article, I can’t speak for every athlete that was ever injured, but I can speak for...
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Third Place. Many of us have come to know Athletes Warehouse as a sanctuary. Whatever your reason for coming, it’s safe to say that many of our athletes find assurance and safety coming through the doors. By allowing our athletes to feel such a level of comfort, we maximize what we get out of them....
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HOW TO PROPERLY PROGRESS A TRAINING PROGRAM… In an industry that is so personalized, it may seem very obtuse to the norm that we at AW would not only allow but in fact enforce that an athlete is exposed to each and every member of our coaching staff, over the course of their training season....
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  AGILITY IS PURELY COGNITIVE When it comes down to performance training, the main objective of training for sport is to improve on field success. Improvements in the weight room and practice field are always a goal of an athlete or coach, but just because I PR’d in the weight room, or ran my fastest...
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LINEAR SPEED VS SPORTS SPEED…. Before we start, it is important to understand we are using linear speed in reference to straight ahead sprinting as done in track and field.  Sports speed is in reference to every other sport there is that requires running or sprinting. Yes, there is a difference between the two and...
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“Unrecognizable teams have unrecognizable players.” I cannot tell you how many times I heard this statement during my time as a softball player at the University of South Florida. It takes a special individual to truly understand this statement. When you get to the Division I level, especially at a Top 50, sometimes Top 25...
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Who Should I Be Competing Against in the Weight Room? Another or Myself?   READ THIS FIRST! “The only thing that I see, that is distinctly different about me, is I’m not afraid to die on a treadmill.  I will not be outworked. You might have more talent than me, you might be smarter than...
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ANTI ROTATION   It has become conventional wisdom that training the core is an essential part of every strength training program. From the world’s best athletes to the average Joe at your local gym, everyone is obsessed with training the CORE! But what is considered the core and how can it be trained optimally?  ...
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Recent research has argued against static stretching before competition/training in favor of dynamic stretching.  I remember static and dynamic stretching as part of the pre-game warm-ups all the way back to my pee-wee football and tee-ball days. I can still clearly recall running a lap around the field and then lining up and performing a...
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I would like to take this opportunity to remind our athletes and coaches of the importance of a proper warm-up.  With many of our athletes currently in season, we need to stress that warming-up, as part of a pre-game routine, is essential for both training and game days.  Athletes don’t only need to warm-up but...
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Quite the title, huh?   If you have any involvement in the sports science world, you are well aware that females have a higher incidence of ACL tears than males. In fact, women are 3-6 times at a greater risk for tearing their ACL than men. For years, researchers, coaches, athletic trainers, doctors, and professionals...
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Why are men typically stronger and faster than women? There is a multitude of differences between the male and female anatomy that account for strength, power, and endurance differences. However, where most people like to attribute these differences to gender alone, the main reason for these discrepancies is due to hormones and muscle mass distribution....
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Anyone who has worked in strength and conditioning in any capacity can tell you that, like many industries, your days are long, sleep is sacrificed, preparation must be at a pinnacle, but at the end of the day you leave work with a full heart. At Athletes Warehouse, that is why we coach. It is...
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Given the right circumstance, the human brain has an unbelievable ability to self-regulate. I recently read two amazing quotes from Dr. Adriaan Louw. He states, “The most powerful pharmacy in the world is between your ears”. He added, “…on average, after a 6-mile run, the brain releases 10mg of Morphine. If you break your arm...
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WHY WE USE PEP BANDS / HIP CIRCLES   PEP Bands and Hip Circles are two pieces of equipment that get some heavy use here at AW and for good reason!  The PEP Bands were invented and sold by Shea Pierre of Pierre’s Elite Performance in Canada and according to Shea were designed to activate...
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5 Tips for Dealing with Adversity: Here are our 5 tips for dealing with adversity we utilize with our current athletes: 1. Fake it until you make it – I always heard great athletes say they were confident all of the time. I had a hard time relating to this feeling because I was struggling so much at...
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Recovery From a Knee Injury Caroline Garti (Senior Varsity Lacrosse Athlete at Yorktown High School) – Lafayette College Brian Reda (Senior Varsity Lacrosse and Football Athlete at Pleasantville High School) – Fairfield University Describe your knee injury and how it happened. Caroline Garti: I remember being really confused and thinking, ‘Oh, not ACL, I just...
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The following article will discuss our belief as to how an individual can learn how to: 1. GET HEALTHY: As the game of baseball has evolved a major point of emphasis for all pitching coaches has been how to increase velocity. Yet, as professionals, we should never focus on throwing harder if the athlete presents...
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Athletes Warehouse coach, Cassie Reilly-Boccia sat down with AW athletes, Ashley Stilo and Rilea Fusco. Ashley and Rilea both played high school lacrosse at Yorktown together before going on to start their collegiate careers. Ashley is now a sophomore at Virginia while Rilea is a freshman at Syracuse. Both athletes are extremely dedicated to improving...
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Recently we sat down with Coach Jack Gladstone to talk about the box squat. This movement has become a part of the foundation for training our athletes and we wanted to share the knowledge to the what, how, and why of this movement. Without further ado, enjoy learning all about the box squat: How is...
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This article is a review of a seminar in Boston, MA regarding improving pitching performance and injury prevention in pitchers. A Review by Cassie Reilly-Boccia What’s up AW geniuses. Recently Coach Brandon and I hopped in the car and drove up to Boston, MA to learn more about baseball pitching. If you know anything about...
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by Cassie Reilly-Boccia So many of us ask each other what we’re thankful for around this time of year. As I sit and reflect upon all I have to be grateful for, I can’t help but find my mind circling back to our family of athletes at AW. With this being on my mind, I...
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by Alessandra Ahlmen I started training at Athlete’s Warehouse (AW) when it first opened in June 2014. Over three years later, I am still learning something new every time I have a session. Like most learning cycles, there came a time to put all of this knowledge to the test. For me, that test was...
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This article is about Jack Gladstone’s experience in his transition from an athlete to a coach at AW, and how he was watched the culture of Athletes Warehouse grow and evolve. A letter from a coach to current Athletes Warehouse athletes by Coach Jack Gladstone Before there was a physical presence of a building that...
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This article provides twelve exercises to improve sprinting speed in athletes, as well as other information regarding how to sprint faster. by Matt June Stiff Leg Deadlift This exercise is very specific to sprinting as we are eccentrically loading the hamstrings/glutes and quickly driving up through hip extension.  Beginners to this exercise start lighter and...
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This article is about lacrosse exercises to improve performance. by Jack Gladstone Front Squat We utilize the front squat for training lower body strength as well as to challenge the midline control of the athlete. The movement promotes stability through the pelvis, lumbar spine, thoracic spine, and abdominals. By loading the barbell in the front...
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This article outlines 10 exercises for softball athletes to increase performance. Single Leg Landmine RDL Balance is a form of strength. Being able to complete a unilateral hinge movement while maintaining proper scapula stability will strengthen components necessary for a softball athlete to minimize the risk of injury in their sport. These unilateral movements will...
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Over the past few years, we have been lucky enough to work with some very talented baseball athletes (more exclusively, pitchers) and decided that we would share 12 exercises that we feel have attributed too much of their progression with us.  The main focus of these 12 exercises is to challenge the athlete is all...
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by Nick Serio MS, CSCS, USAW-LV2, TPI, CPT, PES, CES and Cassie Reilly-Boccia MA, CSCS, USAW-LV1, TPI, FMS Athletes Warehouse officially opened its doors for business in June of 2014. However, the planning process for this company started back in 2013. When completing the hiring process, we constantly referenced one of our most important missions...
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Cassie: Briefly explain how you got involved at AW.  Matt: I got involved with Athletes Warehouse because of SUNY Cortland Baseball.  Nick Serio, who played there before me thankfully reached out to me to make the connection.  When I went down to meet with Cassie and Nick for my interview I was sold right there.  I...
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AW Geniuses, It’s that time of year again. Winter is officially upon us. Although the leaves have not fully vacated the trees and there is no sight of snow for (hopefully) a long time, the winter season at Athletes Warehouse started last week. This point of the year is marked by time our teams begin training...
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Dear AW Geniuses, We have officially logged two weeks in the books for team training, winter 2016. With so many athletes in our building at one time, our community (athletes, parents, coaches, and other professionals) often ask, “How can you possibly train your athletes with the proper personalized programming and coaching that is needed in...
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Movement progression is something that we use within training cycles and programming in order to ensure an athlete can properly complete a main lift. For example, if the objective of the day is to get a youth athlete ready to back squat, we are going to program the main lift first and work backwards from there....
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by Cassie Reilly-Boccia ‘It almost feels like game-day.’ That was the first thought that crossed my mind when I woke up on the morning of the Toss Daddy Open – a USAW sanctioned Olympic Lifting Competition hosted at Athletes Warehouse on June 14, 2015. I grew up playing softball my entire life and enjoyed the opportunity...
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PURPOSE: To explain the importance of strength training for a youth FEMALE athlete and debunk myths that still exist about women getting ‘bulky’ if they lift weights. POINTS OF EMPHASIS: Strength training can and will prevent injury for female athletes. How the perception of the female athletes is seen both in society and within themselves....
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RESEARCH TEAM QUESTIONS #2 Anabolic Window…. (1-hour, 2-hours, None at all?) Attempting to research and or decipher research centered around nutrition and it’s measurable significance when related to athletic performance can be difficult and some what ambiguous. The trouble with nutritional data is that the factors affecting the results can be so vague and limiting...
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by Nick Serio A Brief History  (bare with me through this one)… Burnout as a conceptual and psychological detriment has been challenged and discussed since the early 1970’s.  When initially theorized it was designed to explain, recognize, and define an increased lack of production among employees and or management in the workplace [1].  Initially the...
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By Nick Serio ‘with a primal lens’ A successful coach is one who can guide and elicit the behaviors necessary in a given environment to achieve a desired outcome.  Normally a coach is praised, ranked, or disparaged based on attributes such as expertise, coaching style, and methodology.  However, in moments of competition, battle, or survival...
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PURPOSE: To help you decipher between coaches who care about their athletes and coaches who care about a paycheck. POINTS OF EMPHASIS: Letters after a name mean very little so get to know your coach and observe their passions The education of your coach can mean all the difference.  Does their degree coincide with training? Or...
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by Cassie Reilly-Boccia Happy New Year AW Geniuses! As the 2014 year comes to a close, I wanted to talk briefly about resolutions and setting goals being that this is the common theme during this time of year. There are plenty of articles out there that explain, “10 Best Ways to Pick Your New Year...
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PURPOSE: The role that strength and conditioning could & should play in the injury prevention and performance enhancement of youth athletes. POINTS OF EMPHASIS: Strength & Conditioning that is positive for all of the youth community, regardless of whether the individual is an athlete or non-athlete. Absolute Power or Peak Athleticism is predicated on the athlete’s...
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3 Part Series: Why My Athlete Should Have Been Training Yesterday (1) Understanding Growth, Development, Maturation and everything in between. (2) How does Puberty and Athletics Intersect? (3) What Should My Athletes Training Program Look Like? Before delving into these complex transitions within a youth athletes life, I think we should take a moment and...
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by Nick Serio Purpose:  The purpose of this article is to discuss the differences between sport specific training and strength and conditioning training with the intention of becoming an overall better athlete and well functioning human being! Main Points: -“What is the true definition of “Sport Specific” exercises and movement patterns?” -“When and how often...
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  • I started lifting when I was 8 years old I
    1 day ago by ath_warehouse I started lifting when I was 8 years old. I trained wrong for performance until I was done with college. It wasn’t until after that I learned how to train properly and how to coach youth athletes to train properly. That is probably the main reason why I wanted to coach youth strength and conditioning - to have them doing it the right way from the beginning. - Coach Matt  #WhyI 
  • As I prepare to major in musical theater in college
    2 days ago by ath_warehouse As I prepare to major in musical theater in college with acting dancing and singing, I need to grow and reach my fitness and mental goals to be able to reach my highest level of competitiveness in theater. AW is helping me to reach and surpass my goals. - Lyndsey Minerva • • Oh and she just happened to be named All-State in soccer. A.K.A. She does it all!  #SundaySpotlight 
  • Growth leans over the table and speaks to Comfort in
    4 days ago by ath_warehouse Growth leans over the table and speaks to Comfort in a stern voice, “Listen, it’s not you it’s me. I just don’t think we are going to be able to work together.”
  • Some athletes come out of a long season with mild
    6 days ago by ath_warehouse Some athletes come out of a long season with mild discomfort in the lower back. It’s important for us as the coach, and often times the first point of contact in identifying an athletes pain, to understand when an athlete must be referred out to see a specialist. We generally see two types of back dysfunction that are exposed during movements performed in the weight room: Extension Based Pain or Flexion Based Pain.  #wisewednesday 
  • We are so excited to announce our upcoming seminar!! Hit
    1 week ago by ath_warehouse We are so excited to announce our upcoming seminar!! Hit the link in the bio to register We have gathered experts from around the area to share their knowledge in sports performance through the lens of baseball and softball! We hope you decide to join us on December 29th!