CLINICS, COACHING, TRAINING AND INFORMATION FOR EVERY POWER & SPEED ATHLETE          
This is where we use science and experience to approach full potential in human performance.
 This site exists to help highly motivated athletes and fitness seekers realize their full potential. 
With a goal in mind, most people know what they want to achieve, How they will achieve that goal may not be so clear. 
This site contains information and opportunities to expand knowledge and abilities of coaches, athletes and anyone else looking to expand on what they already know about training and exercise.

STRENGTH & CONDITIONING
(Training for athletes from any sport)
I believe in creating a solid foundation of knowlede and technique. Athletes must be athletic as well as strong. weight room numbers don't mean much if you can't move quickly or go up a flight of stairs without getting out of breath. I teach athletes how to become strong, fast AND athletic.
here are a few important points I teach to athletes:

• Proper training techniques and body mechanics
• The dynamic training method
• The Max effort method
• proper use of bands and chains
• proper use of plyometrics
• general physical preparation (GPP) how to get in great overall physical condition
• Speciall physical preparation (SPP) sport specific training for preparing your body to do a large volume of sport specific work
• Organization of your training schedule 

• create a specific schedule for diet, exercise, practice, competition and restoration techniques
• complete a calendar that includes long and short term goal dates
• schedule specific dates for re-evaluation and program updates

ON-LINE TRAINING/COACHING RATES 

•  Initial assessment
•  Weekly program design
•  Weekly coaching by phone or email
•  Video analysis 

4 week coaching package   = $26/week
8 week coaching package   = $25/week
12 week coaching package = $24/week
16 week coaching package = $23/week
20 week coaching package = $22/week
24 week coaching package = $21/week

Limited number of slots open for new athletes. If you are interested or just have questions, 

 Contact me by email or by phone.
Email: jrolf423@yahoo.com
Phone: (715) 572-7392

Six week sample core training program

This six week core training program is designed for athletes in the throwing events in track and field. My athletes and I generally do core specific work after our lower body workouts. We train lower body twice per week, once dynamic (speed work) and once maximum effort. As throwers we need our core to be strong but we also need to teach all of our muscles to work together as a unit. Just like the throw itself, we need all of the component parts of our technique to be timed properly and work together to produce a good throw. All of the component parts of our bodies must be strong and able to work as one system fluidly. The goal of this six week program is to develop a strong core that can effectively transfer energy from your lower to upper body. This is done by using exercises that avoid isolation of a specific body part or muscle group. Though most of these exercises use other body parts as well, the main focus is training the core with added benefit of recovery and rehab/prehab work for other muscle groups. You might be surprised to find that these exercises will have a great impact on improving your upper and lower body lifts.
Take a look at the sets and reps for the workouts in this program. You’ll notice that they are different from week to week so you must adjust the resistance levels to fit your abilities. Each set should be a challenge but should be done with proper form. Obviously as the reps get lower you should expect to increase the resistance. Also notice that the exercises are grouped together with a rest period. Go through each exercise in the group (one set at a time) and follow the prescribed rest period before starting again. Cycle through each group of exercises for the given number of sets before moving on to the next group of exercises.
Know your limits! This workout is not for beginners or injured athletes. If needed, modify the workout to fit your abilities by adjusting reps, sets and or omitting or modifying the exercises.

Click on the exercises to view video demonstrations
Week 1 Day 1 One arm db press up 3X15; Band twist 3X15; Supine knee drive 3X15; 1 min rest 3X1 
Renegade rows 3X15; Hanging leg raise 3X15; Back extensions 3X15; 1 min rest 3X1

Day 2 Walking twist 3X20 steps; Overhead throw forward 3X20; 1 min rest 3X1 
Russian twist throw 3X15 each side; Side throw 3X15; Overhead throw backward 3X20; 1 min rest 3X1

Week 2 Day 1 One arm db press up 4X8; Band twist 4X10; Supine knee drive 4X10; 2 min rest 4X1 
Renegade rows 4X10; Hanging leg raise (with ankle weights) 4X10; Back extensions 4X10; 2 min rest 4X1 

Day 2 Walking twist 4X15 steps; Overhead throw forward 4X12; 2 min rest 4X1 
Russian twist throw4X10 each side; Side throw 4X10; Overhead throw backward 4X12; 2 min rest 4X1 

Week 3 Day 1 One arm cable press 3X15 each side; Lower body Russian twist 3X15; Standing knee drive 3X15; 1 min rest 3X1 
One arm cable row 3X15; Floor pikes 3X15; 1 min rest 3X1

Day 2 Med ball slam 3X20; Sit up throw 3X15; 1 min rest 3X1 
Superman throw 3X20; Overhead throw backward 3X20; Turn throw 3X20 each side; 1 min rest 3X1

Week 4 Day 1 One arm cable press 4X10 each side; Lower body Russian twist (with ankle weights) 4X10; Standing knee drive 4X10; 2 min rest 4X1
One arm cable row 4X10; Floor pikes (with band) 4X10; 2 min rest 4X1 

Day 2 Med ball slam 4X12; Sit up throw 4X10; 2 min rest 4X1 
Superman throw 4X12; Overhead throw backward 4X12; Turn throw 4X12 each side; 1 min rest 4X1

Week 5 Day 1 One arm db press up 4X8; Band twist 4X10; Standing knee drive 4X10; 1 min rest 4X1 
Renegade rows 4X10; Hanging leg raise (with ankle weights) 4X10; Back extensions 4X10; 1 min rest 4X1 

Day 2 Walking twist 4X15 steps; Overhead throw forward 4X12; 1 min rest 4X1 
Russian twist throw 4X10 each side; Side throw 4X10; Overhead throw backward 4X12; 1 min rest 4X1 

Week 6 Day 1 One arm db press up 4X6; Band twist 4X8; Standing knee drive 4X8; 2 min rest 4X1 
Renegade rows 4X8; Hanging leg raise (with ankle weights) 4X8; Back extensions 4X8; 2 min rest 4X1 

Day 2 Walking twist 4X12 steps; Overhead throw forward 4X10; 2 min rest 4X1 
Russian twist throw 4X8 each side; Side throw 4X8; Overhead throw forward 4X8; 2 min rest 4X1