Rochester United Soccer

NUTRITION & FITNESS


POWERHOUSE ORION TO PROVIDE STRENGTH & CONDITIONING SESSIONS AT CAMP

Owner of Powerhouse Orion Training Center, Phill Stublensky, will be on hand with his staff to run the ever popular Strength & Conditioning session during RU Camp again this year. S&C activities are comprise of components of Stublensky’s innovative NXT System training.

The NXT Orion Training Center was born after Owner Phill Stublensky spent years of traveling the country researching new and inventive techniques and ideas that were truly ground breaking and out of the box. Phill used this information and over 21 years of training experience to forge and refine a unique type of training system inside the Powerhouse Orion Training center for both training clients and athletes.

This unique hybrid training system allows us to deliver a more modern, complete and time efficient system not seen anywhere. We feel that gym machines are limited and boring, CrossFit is sadistic, traditional sports performance training is archaic and being put on something wobbly during your workout is not “Functional Training”.

We want our training clients to be ‘entertained with fitness’ and get healthy and fit in the truest sense: strong, capable and durable that isn’t to just break a sweat or help prevent chronic disease like diabetes but actually allow a 38-year old office jockey to carry both his laughing kids up a mountain simultaneously. We want a 35-year old mom to take on serious skiing or snow boarding trusting that her knees and back will bend and be firm enough to enjoy himself with her kids once again making her super mom…

Our Sports Performance Training (SPT) system is based on the core foundations of mind muscle control, core stability and durability strength training. 80% of how you perform as an athlete and individual comes from your ability to control your body in movement. After working with amateur, collegiate and professional athletes for the last 15 years at the Orion Training Center we discovered that what truly separates each level of athlete is their ability to control their body in any movement, their core stability, and reaction times. The NXT system develops your bodies muscular systems to significantly improve overall body control and strength. Our system also decreases reaction times utilizing N.M.R (neuromuscular reactive training) to allow you to get that elite competitive edge in all sports and most importantly condition your body in new unconventional ways to be durable to prevent injury during competition.

LEARN MORE ABOUT POWERHOUSE ORION HERE:

WHY DO I NEED TO WARM UP?

Leave an elastic band in the freezer overnight. Take it out the next day, and pull on it hard. What will happen? It will snap. If you take it out of the freezer, and set it out at room temperature for the morning, you now have prepare the elastic ban to be stretched to its maximum. Your body and mind are no different.

It is vital that you prepare your body for rigorous activity with a pre-game or pre-training warm-up. Warm up is important in preparing the body for a higher energy production and preventing injury. It is also vital to get into the right mindset as the game approaches. A proper warm-up will bring your mind into focus and facilitate full concentration so you can achieve your maximum potential.

WARMING UP HELPS GEAR-UP ENERGY PRODUCTION
As exercise levels gradually increase with a warm up, the blood circulation adjusts to meet the new energy demands. Blood flow to the working muscle increases during exercise due to two responses: the heart rate increases so more blood is pumped per minute than at rest and a greater percentage of the increased flow is sent to working tissue. The increased blood flow to the tissues is important as the blood brings with it more oxygen which can then be used in the aerobic system to produce energy.

The warm up allows the adaptation in blood circulation and oxygen delivery to occur gradually and in this way the increasing energy cost can be met predominantly by the aerobic system. If the player does not warm up and goes straight into an intense game, his energy requirement will increase suddenly from resting to a high level and the increase in energy will have to come from anaerobic glycolysis until the oxygen delivery system has time to adjust and deliver more oxygen to the muscles for aerobic energy production. Lactic acid (an end product of anaerobic glycolysis), is related to fatigue so the player who does not warm-up will feel fatigue sooner in a game than the warmed up athlete.

As exercise continues, deep body temperature rises causing an increasing in energy metabolism. For every 1 degree in Fahrenheit rise in cell temperature, metabolism increases 13%. This rise in temperature is also responsible for making it easier for oxygen to be released from the hemoglobin at the cell level, thus providing the cells with more oxygen. These adjustments along with the increased blood flow to the working tissue prepare the body for higher total energy production through aerobic metabolism.

WARMING UP AIDS GREATLY IN INJURY PREVENTION
Some muscle tears, strains, and soreness can be prevented by a thorough warm up. A stretching sequence as part of the warm-up can help prevent muscular injury by improving joint range of motion prior to play. The increased muscle temperature mentioned above also helps in injury prevention because after a warm up the nerve impulses are speeded up which in turn improves coordination. As one muscle group contracts, its opposite muscle group relaxes to allow the movement to occur. If the relaxation does not happen at the right time, injury will result.

A common example of this type of injury is a pulled hamstring (the muscle group at the back of the upper leg). A quick contraction of the quadriceps (the muscle group at the front of the thigh) to straighten the knee will injure the hamstring unless it relaxes at exactly the right time. Coordination of these movements is improved by the speeded up nerve impulse due to warm-up.

AS YOU WARM UP, YOU WILL BE ABLE TO GET YOURSELF MENTALLY READY
Never underestimate the importance and power of mental preparation and putting yourself into the correct mindset in the quality of a performance. It is vital. The best player in the world will be of little use on the field if they are not “into” the game or if they are distracted from their game focus by outside influences.

Elite athletes have long advocated the conscious practice of mental preparation. Concentrated focus helps athletes work through all sorts of troubles, including distractions. And, by learning how to keep ones attention on certain things for extended periods of time, athletes find that they are able to tap into greater abilities and skills than they thought they had. This conscious effort of preparing your mind, of putting yourself in the right mindset, even as you prepare your body can make the difference between an average performance and a great one.

Warm up time varies with the individual and tends to increase with age. Allow between 15 and 30 minutes for the skill warm up period after the jogging and stretching and taper it off between 5 and 15 minutes before game time. Substitutes should stay warm on the sideline and complete at least one lap of the field, starting slowly and building to a run, before they are put in the game. On cold days, warm up should be longer and players should wear warm clothing right up till game time.