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Two Years at Gallagher Performance

April 2015 marks two years since Gallagher Performance opened and with the anniversary on the horizon, I thought it was time to start reflecting back on our second year in business.

All our services from chiropractic to massage to personal training to sports performance training continue to experience steady, consistent success. Sure we do not operate at the volume of more established businesses, but our business model places a greater focus on individualized instruction over pure numbers. To us, business success is not simply measured in terms of client volume or monetary gain. For us, success is also measured by identifying how others have been positively impacted by their experience at GP. This could be in the form of clients experiencing improved self-image and confidence that extends beyond the weight room, improved markers of health, improved ability to perform activities without pain or limitation, avoided surgeries, or learning how you inspired a young athlete to pursue a career in chiropractic or fitness. This is exciting to us and it is humbling to learn how you are making a difference.

In regards to our services, it has been another great year. GP’s chiropractic and rehab therapy has been recognized as one of the best in the Pittsburgh area. Our personal and performance training services continue to generate tremendous results for our clients and athletes. The results keep our clients loyal and the referrals coming in. We have truly cared about delivering quality in all services since we opened. It’s a great feeling to see how much our clients appreciate the attention, know-how, and confidence they receive while working with us. When you focus on quality of service and improving the consumer experience, only good things can happen.

Of all our services, this is most easily observed with our sports performance training. In only two years, we have seen our sports performance training services utilized by a variety of athletes from a growing list of amateur/club organizations, high schools, and colleges. In addition, GP continues to direct the Strength & Conditioning program for the Franklin Regional Hockey Organization.

Here is a glimpse into what types of athletes we have worked with and where they are coming from:

Sports/Events

  • Baseball
  • Basketball
  • Cross Country
  • Football
  • Golf
  • Hockey
  • Lacrosse
  • Physique (Bodybuilding, Bikini, Figure)
  • Powerlifting
  • Soccer
  • Strongman
  • Track and Field (sprint event focus)
High Schools
  • Franklin Regional
  • Greensburg Central Catholic
  • Hempfield
  • Penn Hills
  • Plum
  • Seneca Valley
College Athletes
  • Andrew Brncic, Alderson Broaddus University (NCAA DII) - Football
  • Colin Jonov, Bucknell University (NCAA DI) - Football
  • Colin Childs, California University of Pennsylvania (NCAA DII) - Football
  • Jake Roberge, Northwestern University (NCAA DI) - Soccer
  • Ben Dipko, Slippery Rock University (NCAA DII) - Football
  • Christian Wilson, Mount St. Mary’s (ACHA DIII) - Hockey
  • Ryan Grieco, Lake Erie College (NCAA DII) - Baseball
  • Evan James, Penn State University Greater Allegheny (NCAA III) - Baseball
  • Dante Luther, Washington & Jefferson University (NCAA DII) - Football
  • Charan Singh, University of Massachusetts (NCAA DI) – Football
We could continue on about each of these athletes, but suffice it to say that we are very proud of each of them, their work ethic, their character, and what they’ve accomplished.

Another Year in the Books
In wrapping up, we acknowledge that GP would not be what it is without the consistent support we receive. A sincere thank you goes out to all you – clients/athletes, parents, family, friends, social media followers, and professional colleagues – for your continual support over the past two years. Special thanks to our marketing firm, 4C Technologies, for their continual support and expertise. We also want to extend a huge thank you to Diamond Athletic Club for being second to none and providing us the venue to operate as a business. Without you all, GP would not be what is today, and we look forward to many more years to come.

More related reading:

https://gallagherperformance.com/four-years-gallagher-performance/

Physical Preparation vs Fitness: Know the Difference

For athletes new to GP, physical preparation is a term that is unfamiliar to them. Sure they are familiar with “strength and conditioning” or “speed and strength” programs. Many of these athletes come from high schools and colleges that have a strength and conditioning (S&C) coach. If they do not have the luxury of having a S&C coach at their high school, they are often familiar with the “Bigger, Faster, Stronger” programs that many coaches hand out to their players, especially our football players.

There is a movement within the S&C industry that has more and more coaches referring to themselves as coaches of “physical preparation”. The concept of physical preparation, as it pertains to athletes, incorporates much more than simply strength and conditioning. Buddy Morris, current Head Strength/Physical Preparation Coach for the Arizona Cardinals, has said:

“We're coaches of physical preparation. What we do encompasses more than just conditioning and strength. There are a lot of variables we have to look at it with each individual athlete and each individual group. In this country, I think if anything, we place too much emphasis on strength. I'm not downplaying the importance of strength, but I think we put too much emphasis on it and too much volume."
Physical preparation accounts for both performance enhancement as well as injury reduction measures. It's important to us that our athletes understand the concepts of physical preparation and why the services and training they are receiving at GP have only one goal in mind: to prepare each individual athlete to meet the demands of their sport and competitive season.

From an outsider’s viewpoint, our programs may look very simple. And depending on the athlete’s age and training experience, our programs can be very oriented on the fundamentals. But the biggest mistake our athletes can make is assuming simple means easy. Our programs are very demanding.

Physical preparation is one area where many programs fall short in their attempt to develop athletes. Young, well-intentioned athletes want to improve their current fitness and/or strength levels. This is all well and good, but what some coaches and athletes must understand is there is a difference between fitness and preparation. It's one thing to be "fit", it's an entirely different story when it comes to be prepared for sport competition.

Preparation vs Fitness
I recently was given the privilege of developing and coordinating the off-season strength/physical preparation program for the Franklin Regional ice hockey teams. To say I am honored would be an understatement and it is a huge compliment to our business. This is a tremendous undertaking and one that comes with many challenges. Many of these young hockey players are novices when it comes to strength training, needing a solid foundation of stability, strength, and neuromuscular control. Others have more training experience and also play for other amateur hockey organizations in the Pittsburgh area. Some of these kids play 60+ games a year. Understanding the stress their bodies endured during the competitive calendar and collision nature of the sport must be considered in the development of their training program to promote continual adaptation and proper preparation for the upcoming season.

This is where the development and preparation of the athlete must match the biodynamic and bioenergetic demands of the sport of ice hockey, not merely developing “fitness” or “strength” levels. Considerations of biodynamics (biomechanics, kinematics, and kinetics) will govern what exercises are used in the development of the athlete. Bioenergetics characterizes the nature and contribution of the human bioenergy systems towards training and competitive actions.

The development of physical abilities and specialized work-capacity will be specific to the training stimulus. This follows the SAID principle (Specific Adaptations to Imposed Demands). To help us understand the concept of specialized work capacity and how truly specific the development of “fitness” levels can be, let’s consider the nature of most team sports.

When considering the physical abilities that make an athlete successful in sports such as hockey, soccer, basketball, and lacrosse, what comes to mind is speed, power, strength and anaerobic-alactic capacity. To achieve athletic potential, all these abilities are necessary to train and develop so that physical abilities match the demands of sport.

What is not listed above and often a missing component in many S&C programs is developing the athlete’s ability to accelerate or how quickly an athlete can increase their speed. It is a rare occurrence in hockey, as with other team sports, that an athlete reaches top speed and must sustain that for an extended period of time. What you see far more often is that the ability to accelerate is a constant factor in athletic success.

Charlie Francis stated that most 100m sprinters do not reach top speed until 60m into the race. In other words, these athletes are accelerating for the first 60m of the race. This is not just true of sprinters, but the majority of other athletes as well and this has implications on their training.

According to Coach Francis, the major requirements for the 100m race are broken down as follows:
  • Start/acceleration: 0-30m
  • Speed/maximum velocity: 30-60m
  • Speed endurance: 60-100m
Training Implications
In this day and age, the marketing of gimmick products or programs towards athletes is driving much of the training industry. High-speed treadmills, High-Intensity Interval Training (HIIT) programs, speed/agility schools are designed to increase pocket books, yet often can fail to deliver promises on performance enhancement when it comes to speed, acceleration, power, strength, or energy system development as they relate to a specific sport.

The ability to accelerate has major implications for explosive, alactic-aerobic sports. Athletes participating in these sports must have the ability to perform repeated bouts of acceleration and recover quickly. Acceleration ability is trained through plyometrics, acceleration training, and strength training. The ability to recover quickly is developed through proper energy system development of both the aerobic and alactic components. This doesn’t mean that an athlete needs a separate and specialized program for each of these components to be trained. Rather it means a well-organized and structured program must account for biodynamic elements, acceleration/speed, plyometrics, strength training, and an understanding of the positional bioenergetic (energy system) demands of the sport. These attributes must be understood and trained accordingly.

 
Related Articles:

Are You in Need of More Intelligent Training?
Why Athletes Should Avoid HIIT Programs
Common Mistakes in Developing Young Athletes
Don't Fall for the Speed Trap

Is Weight Training Inappropriate for Young Athletes?

It seems almost routine now that we come across parents who are curious about what type of ‘training’ their child should be doing to become a better athlete. Ultimately, the majority of parents are concerned about their child lifting weights. Typically their child is 12-15 years of age and the parents feel that weight training at that age is inappropriate and could be potentially dangerous (e.g., stunt their child’s growth). Since this idea is so widespread, we felt it would be valuable to address the topic and the determining factors of whether weight training is suitable for a young athlete.

To start, let’s set the stage for our discussion by simply stating that weight training is one form of ‘resistance’ training. There are plenty of ways to apply ‘resistance’ to the body. From bands to weighted vests to body weight exercises, they are all considered resistance training. If you asked most parents if they had a problem with their child doing push-ups or walking lunges, the majority of them would likely reply, “No”. Lifting weights, at times, can provide less resistance than common body weight exercises yet lifting weights is somehow deemed more dangerous.

Why?

The majority of parents are primarily concerned about the risk of growth plate fracture and the possible result of stunted growth.

To address these concerns, the National Strength and Conditioning Association (NSCA) published a position statement. They determined that resistance training is safe, even for children as young as 6, and that the risk of growth plate fracture and stunted growth is completely unsupported. Simply put, it does not happen and weight training is safe with appropriate coaching and progression. Additionally, research has demonstrated significantly higher injury rates in youth sports (football, basketball, soccer, baseball, hockey, etc.) when compared to weightlifting.
When it comes to coaching and progression, this is where considerations from Long-Term Athletic Development (LTAD) models become invaluable in helping to understand sensitive “windows” during an athlete’s development. These windows identify when to capitalize on certain physical qualities. Looking at LTAD models, children around 12 years old are in a critical window for their speed development. This means that while they can improve in all athletic attributes (balance, coordination, rhythm/timing, relaxation, strength), speed development will experience faster rates of improvement. Speed simply comes down to putting a lot of force into the ground quickly. Explosive movement requires high power output and this relies on your “fast twitch” muscle fibers. Resistance training is one method to efficiently train “fast twitch” muscle. In this context, certain exercises aren’t always what they appear to be. For example, a young athlete performing squats may not be simply performing squats, but rather “speed training” because it’s a tool to teach them to produce force quickly and utilize their muscles in an explosive manner. Improve an athlete’s ability to produce force and they will get faster. Force production is directly controlled by the nervous system. Neural development is very sensitive for children 12-13 years of age. This means that the nervous system, which coordinates all movement, is primed for learning and improving efficiency of complex movements. This is one reason why resistance training is appropriate for athletes during this time period; it can capitalize on a sensitive period of neural development to help kids move with improved body awareness AND coordination, thus resulting in increases in qualities such as strength, power, and speed.
Concluding Thoughts
There are many factors to consider when it comes to “appropriate training” for young athletes. While there are safety concerns, age-appropriate and developmentally specific training methods can be extremely effective. For young athletes, weight training is a safe and effective means to develop body control/awareness and improve athletic qualities, such as speed. Weight training, as part of an athletic development program, should follow a structured approach under the supervision of a knowledgeable and qualified coach.

To ensure the highest quality outcomes and safety, GP understands and utilizes LTAD models in the training of their young athletes.

Related Articles:

Success or Failure: What Are You Setting Your Young Athlete Up For?
Don't Fall for the Speed Trap
Identifying Strength Needs for Athletes

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Contact

  • 4484 William Penn Highway

  • Murrysville, PA 15668

Hours of Operation

  • CHIROPRACTIC
    Monday-Thursday: 9am-1pm, 3pm-6pm
    Friday: 9am-1pm, 3pm-5pm
    Saturday: by appointment only
  • MASSAGE & TRAINING
    Hours are by appointment only