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Living Social Coupon! Bootcamps!

by Blog on January 10, 2012

Due to the overwhelming traffic that this site is experiencing, the site is moving very slow!  Our apologies!
Living Social didn’t put the details in the coupon saying “Fusion Workouts” which are what we call the our bootcamps.  There’s a tab on this page calling the bootcamps “Fusion Workouts” not “bootcamps”.
The best site to view information on the bootcamps/Fusion Workouts with videos, videos testimonials, and schedule.
This site has all of the information that you are looking for.
When you come for your first workout please bring a different pair of shoes that you will be working out.  In other works, wear your boots, Uggs, Crocks, flip flops, etc into the facility and change into your workout shoes.  The facility is clean and we like to keep it that way.
If you have any other questions please let us know…

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Joe Pa… you let me down..

by Blog on November 17, 2011

I was 9 years old when the Penn State Football Team got on a plane to play in the National Championship.  All of the PSU players were wearing suites while their opponents, the Miami Hurricanes, wore army fatigues on their flight to the game.   As a young athlete, I still remember seeing the image and I’ve never forgotten it.  Both teams had players from various ethic backgrounds.  The PSU football team looked like student athletes.  The Canes, well they looked like what they turned out to be.  Recently the “The U” has fallen apart and the NCAA infractions from the 80′s and 90′s are still piling up.  With all of the athletes that they’ve placed in the NFL there are 10x the amount of athletes that they’ve failed to have graduate and move on to productive lives.  They failed those young men.

On the other hand, Joe Paterno has gone on to win more football games than any other head coach in the history of college football.  I fell in love with the fact that the uniforms were as plain as it gets being blue and white.  No names, no words, no flash, only numbers.  No celebratory act of “saving the world” after making a routine tackle or catch.  No smack talk or dancing after scoring a touchdown.  A program based on collegiate athletes performing weekly in front of 100,000+ fans acting “as if they’ve been there before”.   No NCAA infractions in Joe Pa’s 46 years of coaching in a time period where schools are “buying” national championships.  That’s impressive.  To me, what’s more impressive is the fact that Joe Pa has graduated 80+% of his players.  Sure schools like Notre Dame, Navy, Army, Northwestern graduate between 85-95% but lets face it,  they are not good football programs. Sorry ND, I wish that you were good, but you aren’t.

In the Big 10, PSU competes against OSU(63%), Wisconcin(65%), Michigan(72%) and Michigan State(55%).   Here are a few SEC numbers: Florida(67%), FSU(64%), Auburn(63%), Alabama(67%), Arkansas(55%), and LSU(67%). These are all 2010 numbers of BSC bowl teams. So much for the SEC focusing on the “student” part of the student athlete.  Here are a few “major” teams coming from the non “Big 2 conferences” of the Big 10 and SEC:Utah(62%), Boise State(65%), Pitts(69%), Missouri(71%), WVU(72%), Oregon(54%), TCU(71%).  source- https://docs.google.com/viewer?url=http%3A%2F%2Ftidesport.org%2FGrad%2520Rates%2F2010-11_APR-GSR_BowlStudy.pdf

The PSU motto is “Success with Honor”.   I’m a former athletes that played two sports in college(football in track).  I played for the football legend Joe Walton who used collegiate football as platform to become a better person.    There’s a lot of Umberger family influence on those feelings but I found two coaches in college that shared them.  Bill Hodge was my collegiate track coach.  ALL of my football coaches and 99% of my coaches shared that same feeling.  Sports paralleled life.  Playing football at RMU was probably the biggest growing experience for me as a human being.  A friend jokingly has said many times that  ”Pittsburgh is the least diverse city in the US”.  He’s not far off.  Maybe 85% of the RMU’s teammate in the late 1990′s were from outside of the Pittsburgh area.  I played with guys from all over New York State and the 5 boroughs of NYC, Maryland, Florida, Arkansas, California, Texas, Philly, Jersey, Boston, etc.  They were athletes from all types of races and ethic backgrounds. I learned and grew a lot in the undergraduate years.  At the recent RMU home coming I was able to talk with many of my old teammates.  They’ve experienced great success in their careers as well as become great parents.

Though I had a blind invincibility as a teenage and young man, as an athlete I would have run through a wall for any one my football coaches from Coach Kalichuk, Coach Rometo, to Joe Walton.   Football and Ice Hockey(and maybe Lacrosse) provide a unique environment where teammates literally beat the hell out of each other to play an opponent on the weekends.  That creates an unique situation which requires a strong man to hold it all together.  It requires a great leader mold males into a winning teams.  Joe Pa is one of the best that has ever lived at doing that.  He also molded those young males into men.  As I grew as a man, I understood what Joe Pa did as a coach and as a father figure for his players.  I don’t care about a library.  The school has/had over a $1.6 billion endowment.  He made winners on the field and off.  In college today, a lot of coaches talk out of both side of their mouth with embarrassing graduation rates.

My biggest disappointment is Joe’s inability to act with a “iron fist” when his GA came to him after witnessing one of his coaches raping a young boy in the shower(sorry it’s in the grand jury testimonial).   It would’ve taken a great deal of self control on my part to not  have taken the law into my own hands.  Then again, I’m not the man that Joe Pa is… right?    Lets say that violence isn’t the answer, wouldn’t you call the police?  This isn’t a secretary or a female athletic trainer coming to you complaining that “Jerry grabbed my butt” when you have to get both sides of the story.   I could see a cover up where he got the victim another job somewhere else in the school or at another major college.  It’s ethically wrong brushing it under the carpet but it happens everyday.  It is covering up for a lifelong friend that crosses the line.  We ARE NOT talking about Jerry the “good guy that miss stepped with an adult”.  This man has a sickness with multiple claims of molestation against him in a grand jury report.  Not media slander.

Joe Pa, who makes up a story about a rape happening in the shower?  That has disturbed every normal person that heard the story let alone knowing the fact that it happen on YOUR campus with YOUR coach in YOUR showers in YOUR building!  This incident in 2002 was not the first or last occurrence either.  I can’t see any leader of men sitting on his butt thinking that one over.  Mike McQueary?  Really?  You weren’t an 18 year old GA who was in over his head.  You didn’t witness a coach with a consenting women performing sexual acts in a place where it shouldn’t happen.   (That’s uncomfortable.)  You witnessed a boy getting raped in a football locker room shower!   What were you thinking?  Did you really want to work for a football program that allowed this crime again an innocent human being?  I guess you did because you become the WR coach not to long after.

Joe Paterno let me down.  With the Catholic Church, Tiger Woods, Big Business,  Bernie Madoff, terrorism, Kim Kardashian, “manufactured pop music”, fake tans/fake hair/fake nails on fake people, CEO’s lying and cheating, floods, cover ups, government scandals, cheating husbands, earthquakes, tsunamis, and hurricanes being more of the norm instead of the “once in a lifetime” occurrences you were suppose to be “one of the good ones”.   Joe Pa, you were suppose to rise above it all and do the right thing.   I imagine that you would’ve given this advice to anyone seeking your council.

What disappoints me the most is that I don’t think was about money.  It’s easy to look down on someone for being greedy or power hungry.  That’s a human weakness.  I’m thinking Joe Pa was being loyal to one of his guys.  I can almost understand it.  I’m as loyal and old school as they come until we start talking rape and murder.

The government doesn’t spend two years building a case on rumors.   I’m afraid that we have only seen the being of what’s going to come out.  I only hope that EVERYONE gets taken to task for this cover up.  That includes the politicians and “big wigs” connected to Second Mile who knew and ailed to take action.

I guess we are all just human.  I guess the legend was bigger than the man.  Maybe that is or isn’t fair.  It ALL came with the job that had a contract that was signed/renewed a few times since 2002.  Joe Pa, you built an institution with a coaching streak that’s never been seen before.  As a life long athlete and someone who has a lively hood based on improving athletes sports performance, I understand that sport mimics life.  It’s not life though.  Sorry, a library for a college that has an $1.6 billion (before the scandal) endowment isn’t worth 1 victim let alone 9.

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Do Nitric Oxide Supplements Really Work?

by Blog on November 14, 2011

This was taken from the website www.consumerlab.com.  They are a member site very similar to consumer reports that evaluates supplements and determines if the product contains what it’s suppose to contain.    They will also provide research on the research that has been done on the specific supplement in question.

Below is an excerpt from their report on the NO products that are being shoved down the throats of sports performance athletes as well as men who are trying to simply look good.  These along with many other useless supplements flood the pages of Men’s Fitness and “bodybuilding  magazines”. What the reader fails to realize is that the bodybuilders featured in those magazines are #1 freaks and #2 are freaks taking ridiculous amounts of anabolics.  It’s the drugs not NO products people… A guy5’8″ doesn’t get to 320 at 9% body fat (in the off season) by taking protein shakes and vitamins.

Here are some hard facts from an independent laboratory.

“There is no doubt that nitric oxide plays a vital role in circulation. But even though some bodybuilders swear by the results of “nitric oxide” supplements, it’s not clear that taking large doses of L-arginine or other amino acids orally significantly increases production of nitric oxide in everyone. 

The research studies published on nitric oxide supplements in athletes so far haven’t been promising. A 2009 study of well-trained male athletes found that giving 6 grams of L-arginine supplementation for three days raised their serum arginine levels but had no effect on nitric oxide production or performance of intermittent anaerobic exercise (Liu, J Nutr Biochem 2009). In that study, nitric oxide production did increase during exercise, but no more so with L-arginine than placebo. A 2011 study of eight healthy young men published in the Journal of Nutrition found no evidence that a beverage containing 10 grams of L-arginine improved blood flow to the muscles or did anything to speed muscle buildup after weight lifting (Tang, J Nutr 2010). 

A 2010 study including three different commercially available “nitric oxide” supplements published in the Journal of the International Society of Sports Nutrition found that none of the supplements (powders given in a mixture with water 30 minutes prior to exercise) significantly improved weight-lifting performance or muscle “pump” (the feeling that muscles were bigger, fuller, and harder) in resistance-trained men (Bloomer, J Int Soc Sports Nutr 2010). The supplements also did not raise biological indicators of nitric oxide in the blood or oxygen in muscles. The products each listed L-arginine within a proprietary blend of other ingredients but did not specify the specific amount of L-arginine, like many NO supplements on the market. “

“The Bottom Line:
Nitric oxide (NO) supplements don’t actually contain nitric oxide (a gas) but include the ingredient L-arginine which may increase nitric oxide production in the body. L-arginine may improve circulation and, possibly, some aspects of exercise performance — but probably not for well-trained athletes. Despite their popularity in bodybuilding circles, there’s also no clear evidence that NO products lead to gains in strength, muscle size, or muscle “pump.” “

For more information about the site and membership.. (I think it was under $20 for the year.) go to consumerlab.com

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Teach Every Child About Food

by Blog on November 2, 2011

This something that EVERYONE in the US should watch.  We need to save our children.  The solution isn’t very complex.  It’s actually rather simple.

This isn’t about maximizing an athletes on field sports performance.  This isn’t about a personal trainer writing out a diet.  This is about teaching the proper fundamentals of fueling the human body to simply live the way that it should.  NO ONE should live life through a coffee or an energy drink.  NO ONE should experience a fork lift to carrying an over sized casket into the funeral home of a deceased teenager.   In my rants and writings on this blog I’m typically very coy and sarcastic.   I’m not joking one bit about about the epidemic of childhood obesity, juvenile diabetes, as well as the many other illnesses associated with our terrible diets.  For once, I’m not going to rant about the lack of education that our physical education receive in college which leads to kids not learning how to properly move.   Though lack of exercise and activity does tie in… This post is about teaching our children about food and shopping on the outside of the grocery store in order to live normal healthy functioning lives.  Aside from raising a generation of kids that have an “entitlement mentality” we are literally killing our children.

I challenge you all to go to your local school board and look into the what is being served as lunch.  Look into what really makes up a “chicken patty”.  Disclaimer-  you may puke!

Jamie Oliver\’s TED Prize wish: Teach every child about food

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Craig Adams of the Pittsburgh Penguins talks about his training at Umberger Performance.  Given Craig’s level of development, we were able to advance into special physical preparation rather quickly.  The summer of 2010 was his first summer here with us.  He made some great strides in developing his explosiveness and maximal strength.  Through hard work he was able to maintain most of his strength through the 2010-2011 season.  This allowed us to hit the ground running once the year was over.   In July, Craig’s strength was off the charts, which allowed us to focus on his energy system training(cardio) specific to his role with the Penguins.  As a 4th line forward and a ferocious penalty killer, his conditioning needs are much different than those of RJ Umberger whose turning 24-26 shifts per game.  In the United States we are barraged with “sport specific” terms by “trainers” that have ZERO idea what they talking about.  15 and 16 years don’t need to get sports specific.  The Soviet Union did develop special exercises that enhanced an athletes performance in competition.  This however isn’t what 99% of the athletes in the US are doing.

“Trainers” and athletes talk about sport specifc conditioning a lot in the media.  They aren’t even close to sports specific unless they are wearing a heart rate monitor.  How could they be?  Craig understands this hence why he lives with one on while he’s training with us.    Conditioning is centered around the cardio vascular system and the host of chemical processes tied to energy production.  It doesn’t make much sense for a parent to invest in a $100-$300 heart rate monitor for a 14 year old whose focus should be on general fitness, athletic technique, and strength training.  Our older athletes that need to prepare for the specificity of their game and their own specific position wear heart rate monitors when they conditioning at Umberger Performance.  This is only after they have laid the proper base for development.  Every athlete needs to properly develop their aerobic energy system in order to speed the recovery for the other energy systems.   When talking about specific training for advanced or elite athletes this doesn’t happen on a bike for a non cyclical athlete.  In other words, athletes that don’t compete on a bike should not be doing sport specific work on a bike with the intent on preparing them for competition.  Lance Armstrong finished 856th  in his first NYC Marathon.  This is an athlete who has one of best VO2 Maxes ever recorded.  Being awesome on a bike or in the pool won’t make an elite hockey player a better elite hockey player.

Please understand that what Craig is saying when describing sport specific.  The Sports Science Practiced with our sports performance athletes is based on decades of research done on hundreds of thousands of elite athletes in the former Soviet Union and former East Germany.   There’s way more to it than sprint intervals on a bike (which we don’t do).

Enjoy the video update on Craig’s summer.  He even cracks a joke in the beginning.  Since when does CFA crack jokes and not heads?  Is Craig destine for a comic career post hockey?

Craigs Adams talks about his summer training at Umberger Performance

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RJ Umberger skating with the young ice hockey players in Columbus

August 22, 2011

Check out the link for the video from the CBJ website. RJ Umberger skating with young ice hockey players at a CBJ camp

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Strength/Performance Training for Young Athletes

July 21, 2011

This video was a feature on the Today Show.  I have mixed emotions about it.  The take away is that young children shouldn’t be body building, especially at 10 years of age.  I have several problem with the video and they are as follows; The 10 year old’s lifting technique in the video was flat our terrible(as [...]

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RJ Umberger Named MVP of the Columbus Blue Jackets

April 28, 2011

RJ Umberger was named the team MVP  by the Columbus Blue Jackets fans… Here’s an exert and a link to the CBJ site. This season’s recipients are led by left wing R.J. Umberger, who earned the Jackets Fans Most Valuable Player Award as voted by fans at BlueJackets.com and the John H. McConnell Most Courageous Player Award as [...]

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Are Your Kids Wasting Their Time Playing to Many Games?

March 31, 2011

I could go on for hours about this.  USA Hockey “gets it”.  What annoys me is that they are taking way to long to make the rest of the country understand what hockey players should be doing.    I’ve been studying Eastern European and Soviet Literature for over 10 years so I personally know that the American Developmental Model was [...]

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Transfer of Sports Training to the Ice for Hockey Players

February 12, 2011

I haven’t posted in a while.  The truth is that I’ve been crazy busy and I’ve been studying my craft.  Thanks to James Smith, I’ve entirely restructured the way that we train sports performance athletes at Umberger Performance.  It’s not the exercises, it’s how and when they are utilized throughout the week.  ALL of the information is [...]

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