24 results for tag: Strength Training

Hanging Up Your Cleats Can Be Difficult – Remaining Athletic Doesn’t Have To Be

Retiring from sport can be extremely difficult – not only from a physical standpoint but from a mental standpoint as well. For many of us, our identities are wrapped up in the sport we play.  I know for me I got a real sense of fulfillment and purpose from soccer. And, I was scared to lose that once I hung up my boots. I know I’m not alone in this fear as I receive questions from former teammates frequently like “How am I going to remain athletic?”,  “How am I going to stay fit?” “What’s my training routine going to look like without the structure of a team?”... More

Building to the Ab Wheel Rollout: 2 Variations to Master the Ab Wheel

I have always been a fan of core training – during my playing days and now as a coach. And, no, I'm not talking about sit-ups and crunches. (Alright, I'm sure there was a time when I would get down with some crunches, but my knowledge/approach has evolved.) I think we can all agree there's a ton of core exercises that give you way more bang for your buck than the traditional sit-ups and crunches. Reason being, everything in sport comes from the core. In soccer specifically, striking the ball, holding off defenders, sprinting/running – every movement that generates power starts with the core.... More

Layering the Turkish Get-Up with 1/4 and 1/2 Repetitions

When I first attempted the Turkish Get-up (TGU) I was not a fan. It can be a complicated exercise and has a ton of working parts. And, when I heard a famed strength and conditioning coach say, "If I have to teach someone to get up off the ground....then we really have problems." I laughed and kind of agreed at the time. However, when I took the RKC Level 1 Certification last month, my opinion changed completely and I have since learned to love the TGU.... More

RKC Level 1: A Look Back

14657504_10154577294828006_6011222883449277431_n Caffeinate, learn, train, laugh, caffeinate, teach, learn, train, laugh, caffeinate, caffeinate, caffeinate basically summed up three days of my life this past weekend. I was in New York City participating in the RKC (Russian Kettlebell Certification) Level 1 Certification. To give those who have no clue about this certification a little background the RKC is considered an extremely mental and physically active course. The course demands that not only are you competent in performing the specific kettlebell movements but competent at teaching them as well. What sets this course apart is it goes much deeper than the basics of kettlebells and requires preparation in order to successfully complete the course.... More

Charge Me Up

indexPhoto Credit: PhoneArena

If you’re like me there are days when you feel tired, like a worn out pile of dog pooh. The last thing you want to do is head to the gym and train hard, right? I get it. Maybe it’s because you had a hard training the day before or maybe it’s because you’ve been consistent with your training for a number of weeks and you just need a bit of a re-charge. If you’re also like me, training is one of your daily 3s. Three daily things that keep you on track, meaning it is a must in your daily routine. Without it you feel a bit lost, unproductive, and off your game. In fact, each week you should have trainings that are a bit on the lighter side that enhance recovery from your training the day before or prepare you for the next days session or better yet – provide you with both.... More

Exercises I Used During My Playing Days, Wished I Had Incorporated While Playing, & Will Continue to Use: Bear Crawl

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This past year and a half my training in the gym has been somewhat of an experiment. After years of intense conditioning and focusing on one goal, I was eager to switch gears and experiment with some different training methods. I dabbled in everything from powerbuilding (a combination of powerlifting and bodybuilding) to bodyweight-only training to physique based training. And, while I enjoyed the exposure to these various methods I was always left feeling somewhat unfulfilled as none of them felt like a balanced combination of strength training and conditioning.... More

Balls To The Wall

USA's Alex Morgan (13) jumps over Japan's Saki Kumagai (4) in the second half of the women's soccer final at Wembley Stadium in London, England, in the Summer Olympic Games on Thursday, August 9, 2012. The U.S. defeated Japan, 2-1, for the gold medal. (Nhat V. Meyer/San Jose Mercury News/MCT) The best soccer players I played with were not only strong, stable, and skillful, they were the most powerful athletes. Think: Abby Wambach, Alex Morgan, and Crystal Dunn. Their ability to use their strength and convert it to speed and power on the field is second to none. This is apparent through their ability to jump higher, sprint faster, accelerate and decelerate more efficiently, and change direction on a dime compared to their opponents. If said qualities are what separate good athletes from great athletes then training for power should be an essential component of your training.... More

Inclusion: A Reflection Of My Week With Johnson & Johnson

With Pride Month coming to an end this post couldn’t be more timely. The majority of my posts consist of me talking about my passion for soccer and how strength and conditioning played an important role in my development as a player and reaching the highest levels of the game. 15-Johnson-Johnson-Logo2 Although these are topics I’m passionate about there’s another piece of me/my career that has also been critical to my success. As a member of the LGBT community I’ve faced my own personal challenges and triumphs as an out athlete and my aim to inspire others through sharing my story.... More

Use Strength Training As Your Second Sport

It’s a wonderful time to be a young female athlete – especially a female soccer player. There are so many more opportunities to participate in soccer today compared to when I was growing up. No matter your age, where you live - there is a league, team, or school program to play on. Not to mention, there is unlimited access to watch professional players train and play live and via television. Plus, there are amazing role models from the National Women’s Soccer League (NWSL) our U.S. based professional league and U.S. Women’s National Team to be inspired by - like myself. ;) Subscribe to my newsletter here. 479686472-teammates-hold-the-trophy-following-the-teams-win-in.jpg.CROP.promo-xlarge2

Photo Credit: Slate.com

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Four Step Plan To Actually Getting Results

Last week I was catching up with a good friend from my pro soccer days. In the past year she has moved cross country and in the past month relocated again to a new city. While reminiscing and catching up she informed me that she's been struggling to keep a consistent training program since retirement and asked how I've continued to train post-soccer. Whether you’re a current active athlete, a retired wash-upped athlete like myself, returning from injury, or haven’t seen a pair of weights since 2010 it can and will be challenging to maintain consistency in your training.  To help my friend and to share some tips that have worked for me, here are four ways you can create the support and foundation you will need to stay consistent, focused and have fun.... More