Velocity Based Training or Percentage Based Training?

There are various ways to prescribe training intensity and volume. Who, what, where, when, why, and how are often debated. At the end of the day, what is going to work best for you and your athletes?  

Force and velocity have an inverse relationship. As force increases, velocity decreases. So, the heavier the load, the slower the speed and the emphasis of the session is strength dominant. If your goal is speed, the load will be lighter, and the bar will move faster. These are the two ends of the force velocity curve. Whether we realize it or not, when we train power athletes, we are attempting to shift this curve up the graph. If we are able to do this, we can now move the same load at a faster velocity. This happens with essentially any form of training, especially those just starting out. The real question lies in which method will produce better results?

Velocity based training alters the intensity of training on a rep to rep basisis. Typically we are measuring the velocity of the bar during concentric contraction. How fast can you move the bar at a given load? Based on the speed of the bar, and the goal of the session, the load is altered to match the emphasis of the session. Each velocity is associated with a different training outcome. Different people have different parameters for each outcome i.e. max strength, strength speed (power high load), or power. In my opinion, if you believe 0.8m/s is associated with power high load, and the goal of the session is to improve power high load, then you better be at 0.8m/s.

Percentage based training dictates intensity based on some form of concentric failure test. Most commonly, they are based around a 1 rep max test. The athlete attempts to lift as much weight as possible for one repetition. We are then able to work at submaximal loads based around this test. With each submaximal load, there is an associated rep scheme that gives the athlete an idea of how many repetitions they should be able to complete. The more reps you can do, the further you are from your potential 1 rep max.

Some would consider volume and intensity the most important factors when prescribing a training protocol. What can affect the completion of the prescribed training is the fatigue level of the athlete. Velocity based training essentially accounts for rep to rep changes in the athlete’s preparedness level by measuring each rep’s speed. For example, if an athlete is attempting to move a load at .8 m/s, and the first set they are able to do this. As the session proceeds, their ability to move at .8 m/s is hindered by fatigue, and they are no longer able to move the same load at that velocity. In order to maintain a bar speed of .8 m/s, we must decrease the load. This can be time consuming, and other variables just as rest, and weight room flow can be effected. If you are prescribing loads based on percentages, you are neglecting the athlete’s current readiness level. So, what may be 80% today, may be 82% tomorrow. While this may seem like a minor detail, but neglecting this few pounds over an extended period time could result in over training.

Velocity based training has shown to better enhance training outcomes such as max strength, and power. This is accomplished by recieving immediate feedback on rep performance. With this feedback mechanism we are able to more accurately prescribe loads for athletes to accomplish training outcomes while decreasing the possibility of over training. However, there is no one solution, or best answer when it comes to training. Velocity based training is great, and performance has been shown to increase when prescribed accurately, but let’s not take away from the credibility of percentage based training. This method of load prescription has been around for a long time, it is heavily researched, and is still extremely prevalent in today’s weight rooms. More so, if an athlete lacks the understanding of maximal intent, velocity based training will be compromised. Without max intent, bar speed numbers are unreliable, and the training outcome will be negatively effected. 

Why Should an Athlete use Supplements?

In the world of sports performance, and recreational athletics, supplements are advertised as magic powders that can enhance your strength gains, make you faster, and help you recover. When an athlete comes to me and asks “what supplements should I be taking?” My initial response is “why?” Why should a high school kid or even a professional athlete consider supplementation? What does their current diet look like? What is their activity level? Often times, when someone thinks they need a supplement, it is because they are missing a piece of their health puzzle.

We must look at the hierarchy of sports nutrition. First and foremost, is the athlete consuming the right amount of calories to accomplish their performance goals? HIgh school athletes that participate in power sports need to gain weight or sustain the weight they are at. This is not always the case of course, but athletic teenagers are energy burning machines. Without proper calorie consumption, the recovery process from training is often slowed, and the adaptation that takes place is slowed as well. Figure out how many calories you burn on a daily basis, monitor heavy and light activity days, and count the amount of calories consumed on those days. This will give you a good idea of why you weigh what you do. 

Once we have established that the athlete is meeting their calorie needs, we then have to ensure they are getting the proper ratio of macronutrients. Proteins, carbohydrates, and fats are all required in a healthy diet. Where athletes should be getting their calories will depend on their lifestyle requirements. An endurance runner will either require carbohydrates, or fats as their primary fuel for competition, while the power athlete will hardly ever tap into their fat reserves during competition. Protein has multiple uses in the body, and people often know that protein intake aids in muscle development. How much of each source is macronutrient is dependent on sport and diet. 

Where the calories and macronutrients are coming from can be addressed next. If the athlete has special dietary considerations like: allergies, vegetarian, carnivore, etc. These cases will often times require supplementation of missing micronutrients. Taste is another big variable in determining where the nutrients are coming from. If the athlete does not like it, they are less likely to buck up, and eat it. 

After considering the where and how, we can now consider the timing nutrient consumption. It has been researched, and generally accepted that there is a time sensitive window after training where our bodies are more nutrient accepting. So, after workouts people will have a protein shake. Some say if you ingest protein during the workout, to protect the muscle. Others will ingest carbohydrates and electrolytes during a workout to prevent fatigue. Pre-workout supplements are also popular as an “energy booster” before training. At the end of the day, timing should be considered if everything else listed above is squared away. 

If all these boxes have been checked, we can finally consider the possibility of supplements. If the athlete is missing any key macro and/or micronutrients, supplements are a great way to supply the body with the missing pieces. If an athlete needs an extra edge in training to attain the last percentage of a lift before fatigue, pre-workout and intra-workout supplements can be the answer.  Ensure that the supplement is 3rd party tested. The National Science Foundation is the gold standard for 3rd party testing. If the supplement as their approval, you know that what bottle says is in their, is actually in their. 

Supplements can be great for enhancing training adaptation and preventing fatigue. However, when someone asks if they should use supplements, there is often a reason why. Not all supplements are bad, and they should not be scoffed at without knowing the facts. They are a viable answer to real problems that may have arisen from special dietary and/or training considerations. 

Thank you for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

How TP utilizes Aerobic Conditioning to Improve Strength and Power

Thinking back to the summer, and our discussion with energy systems, I want to discuss aerobic conditioning’s role at Total Performance to improve strength and power. 

If we remember, the aerobic (oxidative) energy system is involved with lower relative intensity work levels, we are working for a longer period of time, and it plays a huge role in restoring energy substrates to the muscle to allow for work to be accomplished. There are different levels of intensities we can work at in this energy system (long slow distance, pace, interval, and high intensity intervals (HIIT)) and for most people outside of professional athletes and clinical settings we track this intensity with our heart rate (BPM). Higher BPM equals more intense work levels, lower BPM is less intense. A person’s heart rate is correlated with other physiological responses to work such as volume of oxygen consumed (VO2) that help determine intensity. The intensity of training is a crucial variable that must be tracked to ensure we are getting done what we need to get done. 

At Total Performance, the vast majority of our athletes participate in “power” dominated sports such as baseball, and football. Being an elite endurance athlete is not a requirement of these sports. When we condition these athletes, we want to make sure that we do not take away from strength and power development in the weight-room. By tracking an athletes BPM, and asking “how hard is this?” we are able to determine if our conditioning prescription is appropriate. 

What is appropriate? Why is there a negative connotation with intense conditioning bouts for these athletes?  Well, what are trying to avoid is burning the candle from both ends. The high school athlete does not have the training age, or biological maturity to withstand an intense strength training session and an intense conditioning session. Our goal with these athletes is to: improve movement capabilities, develop strength, improve sprint velocity, and develop overall athleticism. Anaerobic and aerobic conditioning is important, however these athletes will get sport conditioning from playing their sport! Too much conditioning well take away from these adaptations, resulting in blunted sprint velocity,  strength gains, and potentially over-training syndrome. 

Taking novice athletes from “0” and exposing them to strength training will automatically improve work capacity without the need for strict conditioning regimens, this is easy to train, and track. Once we have a foundation of work capacity, we can now spend more time sprinting, and lifting to achieve our goals of movement, strength and speed. Increasing the volume of training will continue to develop these qualities with minimal need for conditioning! However, as we continue to develop our athletes, there comes a point where we need to improve the athletes recovery ability. We can do this via training the oxidative energy system. When we improve the oxidative system, we improve the cardiovascular system. The biggest enhancement with improved cardiovascular function in regards to strength training is increased oxygen delivery to the working muscles. When oxygen delivery is enhanced, the athlete’s ability to recover improves not only within the training session, but after training as well. This allows for a greater volume of training to take place. What use to fatigue the athlete, is now barely affects the athlete and the training stimulus can increase. 

Up to this point, the best way I’ve seen to improve recovery while strength training is low intensity aerobic conditioning. Elevating the heart rate to 50-65% of their estimated max, 10-20 minutes. High intensity interval training elevating the heart rate to 90-100% of their estimated max for 5-15 seconds and resting for 90-120 seconds will also improve an athlete's work capacity and recovery ability. While we may not be working in the oxidative zone, we are improving the athlete’s ability to recover from intense bouts of movement. Working at these two ends of the spectrum improves cardiovascular function without negatively affecting strength and power gains. How often we use these forms of conditioning is dependent on what phase of training we are in. Further away from the season means more time in the low intensity zone, and as we move closer to season we ramp up intensity to match sport requirements. In season conditioning will shift back to low intensity work to ensure preparedness for competition. 

If your goal is to be powerful; long duration, highly intense conditioning prescriptions will burn out the athlete and take away from power development. Low intensity aerobic conditioning mixed with HIIT will attenuate recovery and improve overall work capacity without negatively affecting weight-room goals. 

Thanks for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Exercise Selection

One of the biggest variables in the world of strength training is... exercise selection. There are many thoughts that go into choosing what movements are going to be completed during the session, mesocyle, and macrocycle. I think what a lot of people get caught up in when choosing exercises is that the exercise they chose is the “end all be all.” For example, if someone wants to jump higher, or run faster they HAVE to barbell back squat. This simply isn’t the case. Some of the biggest variables not discussed in this post are: access to equipment, coach to player ratio, total training time, and training philosophy. I am not married to the idea of any exercise being a must have in a program. I have my favorites, and even some of those are different compared to what I use for my athletes.

Each individual is going to require a similar, but different set of guidelines when prescribing exercises. Whenever a new athlete walks through the door, we run them through a series of movement screens, and performance tests to help us determine where the athlete currently stands physically. These tests also give us an idea of what type of exercises the athlete CAN complete on day 1. If the athlete’s movement pattern shows any contraindication (pain) or an inability to complete the movement, my next idea isn’t “lets load it up because we have to squat today.” I am going to find another way to work the same muscle groups in a similar pattern to build towards the ability to complete a back squat. There is no “one” exercise that will solve all your problems, or elevate you to the next level. Exercises are the tools we use to get the body prepared for the rigors of the season ahead, and allow the athlete to practice their craft more often. 

Lifestyle and demands of the sport are two more variables that must be considered when creating a training regimen. These are also movement dominated! If you are a non-athlete and live a life pattern that goes like from car, to computer, to car, to couch, to bed… the exercise selection for you is going to look completely different compared to a swimmer’s exercise selection. Many people get hurt, and/or discouraged when they start training again, because they train like they are back in high school getting ready for the Friday night game. The priorities for someone living the aforementioned lifestyle is to correct posture, move efficiently, and build some work capacity. The demands of an athlete are greater than general fitness, they must prepare for competition. Athletes may start from the same point as non-athletes as far as correcting movement, and building capacity, but the movements are aiming toward improving sport performance and preventing injury. What exercises do this?? 

Being in the private sector, I have a limited amount of time with my athletes. Some of my guys only activities are when they come to me, and others whose only down time is when they go to bed… and they are in the same session! Once we get over the HUGE hurdle that is “ability” how do I control a weight room of 15 kids coming from 15 different days before they get to me? I must program exercise variations that cater to the lowest dominator, and the most advanced guy in the room. For example, if the primary movement of the day is the hip hinge, there needs to be a progression-regression list of exercises to work the same exercise group at varying rates of difficulty rather than just altering load. Everything from a supine hip thrust, to a banded RDL should be up for consideration (and that’s just the strength training component). 

At the end of the day, the body likes to move. How we make it move is up to us. Whenever there is an imbalance, there is a likelihood for pain with simple tasks like walking or sitting. Correcting these imbalances with the correct exercise prescription can change a person’s life. Athletics demand the body to be really good at predicted and unpredicted movement. Preparing and improving movement will improve sports performance. 

Thanks for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Consistency: The True Variable in Training

Too often in my young coaching career I have seen people excited to get started in the gym, only to have that flame of excitement quickly burn out. Too often have I been asked to create a program for people looking to get back in shape, or train for a sport; only to check in after a few weeks, and find out they have completed the first work out… and that’s it. There is no secret formula to finding success in your training. There is no magic program that will create the results you are looking for if you do not dedicate the time to the program. When it comes down to it, the only way to get faster, stronger, more fit, is to stay true to the process. 

When I start training a new athlete, I do not immediately throw them into the gates of hell. A lot of coaches enjoy this, as I have come to find out. We attempt to build mental toughness via excruciatingly difficult/ pointless workouts before establishing some sort of training base, and before looking at the needs of the athlete. Besides the science behind this flawed practice of training, if I am looking to establish a consistent routine with this athlete, absolutely destroying them will more than likely prevent them from coming in the next day… and the next… and the next. Once they have recovered from your “session from hell” they have now missed 5-7 days of training time (probably). That is anywhere from 5-14 hours of training volume that could have accumulated, instead they were laying at home, struggling to walk. So, they come back in and we are starting from zero again. Here is your chance to make up for a pointless workout. Instead of going into the session with a mindset of training homicide, we can test the athlete to see where the athlete currently sits physically, and mentally. Run them through an evaluation! Everything from past medical history, to contralateral asymmetries, and work capacity. From there we can create a program that may not challenge YOU as a fitness junkee, but it will challenge your athlete appropriately.  Your athlete is now coming in 3-4 days/ week consistently with adequate rest between sessions, and after a few weeks some big changes have already begun to take place. Here is where a good program has merit, but that is a conversation for another day.

This same principle holds true for general population folks as well. If you haven’t run 5 miles in 5 years, or you haven't squatted your high school max since high school, do not attempt to do so on day 1. If you do not injure yourself, your body will be in recovery mode for years to come (that’s a joke, but really your body will scream at you). Then we see the same pattern, “I’m too sore” or “I’ll come back in a couple of days.” Before you know it, we haven’t exercised in 7 days. When you are unsure of how to begin,  ask a professional like myself for help. We must establish a routine that appropriately challenges your current fitness level. 

However, not all of the blame can fall on the misinformed fitness coach. If you want to accomplish health goals, or get better at your sport, YOU have to spend the time in the weight-room. Whatever program you decide to run, the common variable is consistency. Whether you come in 1 day per week or 7, the volume of training will accumulate, and change will take place.  

Thanks for your time!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Self Myofascial Release-Foam Rolling and its Effect on Training

Self myofascial release (SMR) is a popular method used by people to recover from, or prepare for training. Whether they are foam rolling, utilizing a lacrosse ball, or their own hands, the goal is the same; but what is really going on when we foam roll? Why do we do this? What are the effects of this self massage? Is there an increase in performance? Better range of motion? Do we just like how it feels? There are a ton of unanswered questions with SMR, professionals across the board cannot seem to come to a consensus on whether or not this is a useful technique to prepare/ recover from work. 

Let’s look at the phrase “Self Myofascial Release.” Myofascial tissue is a strong, thin connective tissue that provides protection to muscles and bones. Over time, adhesions can build up from improper overuse of the muscle, or the muscle belly is excessively shortened/ lengthened and this causes flawed force transmission. Massaging, foam rolling, etc are suppose to “release” these adhesions amongst other things. Self implies that you are performing this treatment ... on yourself. 

According to (Weerapong, Kolt 2005) there are 4 mechanisms behind SMR body alterations: biomechanical, neurological, physiological, and psychological. Without going too deep in these mechanisms, the changes that occur aim to enhance the body’s preparedness for training. Whether we increase the blood flow to the working muscle, altering nerve excitability, or we just “feel better” at the end of the day we are preparing to train. 

The importance of a warm up cannot be overstated; it is just as- if not more important than the actual training itself! But Coach Nate, Tigers don’t warm up and you see how they work! Well, we ain’t tigers for one, and for two we are training for the long haul of life, not taking down an animal for a meal. At TP, we treat foam rolling as a part of the warm up. A study looked at that very idea and compared foam rolling to walking. What they found was the foam rolling group out performed the walking group in a few performance measures: range of motion (ROM) via the sit and reach test, and counter movement jump (CMJ) (Erick, Brian, Clayton 2019). HOWEVER, when they combined dynamic stretching with both the walking, and rolling groups, there was a negligible difference in performance. What I take away from these findings is that SMR does a better job of preparing the body for work when compared to walking, but nothing tops completing a dynamic warm up before a session. 

We require our athletes to foam roll for a few reasons. One, as mentioned previously, it seems to do a better job in preparing the body for work. Two, we do not have the facility size to tell our athletes to walk or jog for 5 minutes. Three, it gets the athletes comfortable with the setting of the weightroom. We are able to chat with our guys and roll at the same time, get a feel for how their day went and what they are feeling like before we start; which gives us a chance to make mental modifications to program if needed. 

We are training for the long haul. It is not about the “now” for the majority of our athletes. Training is not going to be successful if it is only completed every so often. You have to be consistent to see improvements. Overtraining, lack of recovery, and lack of preparedness are  all factors that will prevent training from taking place. This will subsequently result in stagnant training or detraining. SMR is a mechanism you can use to prepare for, and recover from training. I really do not care if there is a debate on whether it actually does what we think it does. As long as there is no detriment to performance, it’s not illegal, and the athlete likes it, I am all for it. 

-Thank you for your time! If you have any questions please let us know!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

References: 

Richman, E. D., Tyo, B. M., & Nicks, C. R. (2019). Combined Effects of Self-Myofascial Release and Dynamic Stretching on Range of Motion, Jump, Sprint, and Agility Performance. Journal of Strength and Conditioning Research, 33(7), 1795–1803. doi: 10.1519/jsc.0000000000002676

Weerapong, P and Kolt, GS. The mechanisms of massage and effects on performance, muscle recovery and injury prevention Sports Med 35: 235-256, 2005. 

Plyometrics in the Sand

As we continue to dive into the intricacies of plyometrics, we are going to come across a wide variety of scenarios when training the stretch shortening cycle (SSC). One of the most important variables is the surface on which the training takes place! Plyos in the sand highlight certain qualities of the SSC, and play down the effects of others. 

Why would you want to be jumping and landing on a softer surface in the first place? Well, the first benefit is the reduced impact on the joints compared to landing on hard surfaces. If one of the goals of the session is to protect the athlete from the rigors of hard landings, while still accomplishing quality work, plyos in the sand does that. Mirzaei and company looked at muscle soreness and how plyometrics in the sand affected it. Their study mentioned  that the sand work resulted in decreased muscle soreness, which in turn allowed for more work to be accomplished. (Mirzaei, 2014)

But coach Nate! What about the increased time spent in the amortization phase of the SSC, and the subsequent loss of elastic energy stored because of the increased time spent on the ground when stretching the muscle!?? Don’t worry my readers, it all depends on the goal of the session! The SSC in totality is one of the most powerful mechanisms we humans have that allow us to exert extreme amounts of force. If you take away the ability of one component of the SSC, in this case the eccentric component, the concentric component has to do some work to get the same task completed. This is similar to the max strength phase of training. The movement is slower, the benefit of the SSC is blunted, and a greater emphasis is placed in the concentric ability of the muscle. In the same study I referenced earlier, Mirzaei and company also mentioned that a 6 week plyometric program completed in the sand resulted in increased vertical, static, and long jump with increases in maximal strength, and decreased sprint times (Mirzaei, 2014).  All good things right? But, the study was completed on untrained individuals, and many of those adaptations could be accredited to neural adaptation, which increases the efficiency of the body completing the task. 

In my professional opinion, I do not have a problem with plyometric sand training. It is another stimulus you can expose an athlete to that still promotes quality training while protecting the body from hard landing. As long as the reason behind this training is sound, go ahead! If you goal is to focus on decreasing the amortization phase and getting off the ground as quickly as possible, then the sand is not the place to be. 

-Thank you for your time! If you have any questions please let us know!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength

Reference

Mirzaei, B., Norasteh, A. A., & Asadi, A. (2013). Neuromuscular adaptations to plyometric training: Depth jump vs. countermovement jump on sand. Sport Sciences for Health, 9(3), 145-149. doi:10.1007/s11332-013-0161-x

Concurrent Training: Aerobic and Strength

The active stereotype for the weightlifting community is that cardio is the devil that must be avoided at all costs to ensure the best gains, and to an extent, they would be correct. However, just like any training plan, if the variables of the training are manipulated appropriately then you can see benefits on both sides of the spectrum. 

We have discussed the energy systems with some detail in previous posts. If you haven’t had the chance to review them, now we be a good time to scroll down and take a look. We have three primary energy systems (phosphagen, anaerobic glycolysis, aerobic glycolysis) and all three of those systems play into each other and we use all three systems everyday. In my opinion, to neglect one system in totality is a poor decision and it can lead to a plateau in training effects or even detraining. If you have a goal in mind that you are training for, then your training focus should aim to accomplish that goal. A first baseman does not have to be able to run 1600m as fast as possible, but they do require the ability to play 162 games in roughly 170 days. 

Aerobic training is not just running miles on end and puking from exhaustion. It serves a greater purpose than bettering the ability to run long distance, it is a pillar in the ability to recover. When planned appropriately, cardiovascular training can facilitate strength and power advancements for the strength and power athletes. If that is the case, what does appropriate planning look like? It depends! If you are participating in a power dominant event (baseball, long jump, 100m sprint) training in the aerobic zone should be accomplished at different points in your annual plan. The further away from the  competitive season, the more aerobic based training you can include. Also, including aerobic conditioning in the middle of a competitive season can be appropriate in order to facilitate active recovery between events. These particular athletes require low level aerobic conditioning (50-70% BPM of HRmax) that does not interfere with strength improvements. Not only does this modality not interfere with strength training, but the athlete was able to simultaneously improve cardiovascular and strength abilities. The time between these two sessions was a key variable, and the overall consensus was a minimum of 6 hours between training bouts of strength and aerobic conditioning. 

Keeping the goal of training in mind, a stimulus that promotes a person’s recovery ability is something that cannot be ignored. The metabolic adaptation that occurs with aerobic training is an adaptation that lasts much longer than the adaptations of power and speed training, so once a foundation is established, it does not take much to maintain this adaptation. The improved cardiovascular ability facilitates blood flow to working musculature, the more blood that is pumped through your skeletal muscles, the greater the ability to resynthesis necessary energy substrates needed for explosive movements, improvements in fat utilization as an energy source so that carbohydrate utilization can be reserved for highly intense work, and increased clearance of biochemical stressors associated with strength training. I can write a book on the benefits of aerobic training, but to see advancements in your training goal, variables such as: frequency, duration, intensity, and modality must be planned carefully. 

Looking at this topic from the other side of the training spectrum, the long distance athletes that also strength train. Essentially, the training considerations of the strength/power athlete flip. The endurance athlete can benefit from strength training as long as it is planned appropriately. These athletes often see immediate improvements in performance because they are often not exposed to strength training. These improvements are due to the body's improved ability to absorb and redistribute force when running, and prevent injuries. Strength training the endurance athletes is not something I have spent a lot of time doing, but avoiding hypertrophy to keep the necessary body composition for the sport, and not spending too much time in the weight room to prevent unwarranted soreness, are two general rules I would use when training these athletes. 

I touched on the idea of plateauing and detraining in the introduction. This is because the body requires a different stimulus every at certain points to allow for recovery. Even the elite powerlifters do not lift heavy weight (90% 1RM <) all year round. Their body would never be allowed to recover and would never have to adapt to a new stimulus. I will discuss this topic in greater detail in the future. 

In conclusion, aerobic conditioning can do wonders for athletes and non-athletes alike. Rather than avoiding aerobic conditioning, it should be planned for accordingly in order to enhance your body's ability to accomplish the goals you have set for yourself. Recovery is just as important as training, and the better your body is at recovering, the greater the demand you can place on your training. 

-Thank you for your time! If you have any questions please let us know!

Coach Nate Garcia 

nate@tpstrength.com

tim@tpstrength.com

scott@tpstrength.com 

914-486-7678

Instagram: tp_strength