Anabolic steroids: What are the side effects?

http://www.newsday.com/news/health/anabolic-steroids-what-are-the-side-effects-1.10712131

Q: Can you discuss the potential side effects of [anabolic] steroid use [as performance-enhancing drugs]? -- Brian Gallagher, Rockville Centre

A: There is no doubt anabolic steroids work. For the most part, those who take them become bigger and stronger -- anyone's normal eye can see that. The problem is that while they help sculpt the outside of the body, the opposite may be taking place in the body's interior. There are a ton of potential side effects, some more pronounced than others, that can cause irreversible physical damage and even death.

The most serious side effects usually affect the heart. According to a report by the National Strength and Conditioning Association, "heart damage appears to be the biggest long-term risk of heavy steroid use" -- high blood pressure, arrhythmias, heart attack, stroke and sudden cardiac death have all been reported.

The liver and kidneys also take a beating from anabolic steroid use. Liver toxicity, failure, tumors and jaundice have all been noted, while the kidneys have seen similar ailments such as failure and Wilms' tumor, the report said.

But the most visible side effects are found within the psychological, reproductive and dermatologic areas of the body. Aggression, irritability and dangerous/reckless behavior are often seen, according to the report, along with reduced sperm and testosterone production, shrinking of the testes, impotence and prostate enlargement in men.

Women can experience a deepening of the voice, hair growth on the face and body, baldness, irregular menstrual cycles and a reduction in breast size, the report said. Dermatologic side effects also include acne development, oily skin, enlarged breasts (in men) and stretch marks on the skin, according to the findings.

But that's not all: There's also the possibility of damage to the musculoskeletal system -- mostly tendons and bones -- due to the rapid increase in muscular size from the use of anabolic agents, the report said.

Brian T. Dessart is a nationally accredited Certified Strength and Conditioning Specialist and a New York State Critical Care Emergency Medical Technician. He also writes for Sports Illustrated, covering performance, fitness and action sports. For a chance at having your questions answered, please send inquiries involving health, fitness and injury prevention to health@newsday.com.

The benefits of water-based exercise

http://liherald.com/stories/The-benefits-of-water-based-exercise,68887?content_source=&category_id=&search_filter=DESSART&event_mode=&event_ts_from=&list_type=&order_by=&order_sort=&content_class=&sub_type=&town_id=

While sitting poolside at Puerto Rico’s El San Juan Resort recently, drenched in my own sweat from the 90-plus degree heat, it struck me that hopping into the pool might be a good idea before I suffered heat stroke. 

Even though I was in the tropics and at an outdoor pool, it occurred to me that swimming is a year-round activity and its health benefits go far beyond being used as a cooling bath. In fact, using pool water as a training method may one day save your life. Shocking, I know—coming from a guy who sees a pool and usually automatically thinks cannonballs, libations at the poolside bar and shenanigans are the norm. But this is also the same guy whose brother thinks that swimming 2.4 miles in a single segment is normal, too. 

But it’s true: swimming and water-based exercise can help people achieve the health benefits needed to live and sustain a healthy lifestyle. After all, swimming is the fourth most popular sports-related activity in the United States, and a phenomenal full-body aerobic activity. Two-and-a-half hours of aerobic activity per week can decrease the risk of chronic illness, leading to improved health for people with diabetes and heart disease, according to the Centers for Disease Control and Prevention. Interestingly, swimmers also slice their risk of death in half, compared to those who are inactive.

The CDC goes on to state that for people with arthritis, water-based exercise improves the use of affected joints without worsening symptoms. It also improves mental health in both men and women by decreasing anxiety in people with fibromyalgia, and exercise therapy in warm water can decrease depression and improve mood.

Additionally, water-based exercise can hold benefits for pregnant women — it’s been shown to assist in the mother’s health and that of her unborn child.

In my family, we have a real life testament to the powers of this type of exercise. Several years ago, my mother, Lorraine, a flight attendant for a domestic airline, was involved in a career-ending accident while in flight. While returning to JFK airport from the Bahamas, the plane did a freefall, slamming my mother against the ceiling, then ricocheting her off a seat’s armrest. She was left with broken ribs, permanent nerve and muscle damage in her back and chronic pain.

When she and my father had enough of the cold New York winters and moved to North Fort Myers, Fla. in 2005, she began experimenting with warm water-based exercise classes. They didn’t heal her, but they sure did make a helluva difference. The pain was suddenly manageable. Her mental state, used to dealing with such a dramatic injury, improved, and the cane that she solely relied on could now be considered a when-needed tool.

Next time you’re on vacation, or even near home, go for a swim or signup for an aerobics swimming class. The knowledge is there. The health benefits are there. And the facilities are there too, no matter the season. 

Brian T. Dessart, a former Herald Sports Preview Editor and Director of Marketing, now writes for Sports Illustrated, covering performance, fitness and action sports.

Preparing mind and body for the NHL with top draft prospect Noah Hanifin

http://www.si.com/edge/2015/06/26/nhl-draft-noah-hanifin-boston-college-hockey-training

CHESTNUT HILL, Mass.—It’s one thing to play a sport. It’s another to love a sport. But the true test of character lies within the ability to dedicate mind, body and soul toward a discipline that will change one’s persona. Forever.

For Boston College’s Noah Hanifin, who’s the number one ranked defenseman—third prospect overall among North American skaters—in tonight’s NHL Draft, his bodily fitness hasn’t simply been just a hobby. It’s become a way of life.

“For me, I’m growing up in an age where strength and conditioning is very necessary,” says Hanifin, who became only the second youngest freshman in Boston College history to sport an Eagles’ hockey jersey. “My working out and physical strength has always been very important to me—that’s the only way I can use my skill and hockey ability.”

During this month’s NHL Scouting Combine in Buffalo, N.Y., which included strenuous fitness components, Hanifin executed his solid conditioning and finished in the top 10 in four tests. Hanifin’s biggest combine challenge—the infamous VO2max bike.

“You’re wearing an oxygen mask, so you get limited oxygen,” explains Hanifin, who also captained Team USA to a gold medal at the 2014 World Under-17 Hockey Challenge. “As you get more tired, you take deeper breaths but you get the same amount of oxygen. [But] I did bike training that would pattern me up and get me ready for it.”

Minnesota Wild center Charlie Coyle attests to Hanifin’s fitness dedication. “I've been training with Noah for a few years now and he is a worker,” Coyle tells SI.com. “You can tell how his work ethic in the gym translates to the ice and vice versa. It doesn't surprise me, at all, how well he did at the combine and his overall fitness level. He's a special player and has a lot of talent, but he works for it—that combination is deadly.”

During a recent cool and rain-soaked afternoon, Hanifin met with SI.com on the campus of Boston College—just hours before the Chicago Blackhawks captured the Stanley Cup—to discuss his health and fitness, and its importance toward his craft.

Body fat: 6.1%

Training grounds: Edge Performance Systems, Foxborough, Mass.

Typical offseason workout: Four days per week—Monday, Tuesday, Thursday and Friday.

“I get to the gym about 9:15 a.m., I’ll ride the bike for five minutes, foam roll and do a dynamic stretching with all the guys.”

“Then, we’ll go through a pre-workout where we get medicine balls, hockey sticks and bands, and do all activation [exercises]—warming up our hips and the muscles we’re going to be utilizing during the workouts; doing a lot of core and quick explosives just to get us warmed up. [There’s] a lot of agility, like hurdle jumps, to get our muscles activated before we get into a lift. That takes about 30 minutes.”

“Following that, we’ll do three sets of mini-band exercises, putting mini-bands around our knees and doing side lunges. Then, we’ll use a medicine ball and do a hip toss or seesaws around our back, and hurdle hops.”

“[Next], we’ll go into a lift. Mondays and Thursday are predominantly upper body. Tuesdays and Fridays are more specifically lower body, but because we skate a lot we don’t want to kill our lower body. What we’re big into now is we use a lot of Keiser machines, which are all air [resistance]—a lot of Keiser squats, and when we do upper body there’s a lot of Keiser pulls and pushes. I’ve noticed a huge difference in making myself more explosive on the ice by using the Keiser machines. … When I do weights, I’m doing hang cleans, single-leg squats or dumbbell snatches.”

“After we do a lift, we’ll do conditioning—sled pushes, drags or bike sprints in 30-second intervals because that’s how long our [hockey] shifts are. We want to train our bodies to be in that optional condition for 25-30 seconds—it’s all sprinting in hockey.”

“[Subsequently], we’ll do a lot of stretching—we’re really big on mobility and being flexible.”

Typical in-season workout: “I like to stay very flexible and mobile. Obviously, you have to do some lifts to maintain your strength—benching, squats, band work for our shoulders and a lot of plyometric jumps to stay explosive. I like to do a lot of free-body lunges and stretching. [During the] season you kill your body on the ice, so when you’re working out it’s to maintain the strength you’ve gained during the summer.”

Unique exercises: Sled figure eights and single-leg hang cleans. “We’ll do sled pushes but in a big figure eight. That’s brutal. … [For single-leg hang cleans] we’ll use straps and basically go up with one leg, and put one leg back—five reps on each leg. I love it.”

One exercise most essential for on-ice performance: Hang cleans. “That’s been the number one thing where I’ve seen improvements in my explosiveness—that translates onto the ice so well.”

Age he began a training program and his motivation: “Right as I turned 14. When I was in the eighth grade at St. Sebastian’s, I played varsity, so I was playing against kids who were 17, 18, 19 years old and I was 13. So, the biggest issue was going to be my physical strength playing against kids who are a lot older than me. That’s when I met Brian [McDonough], the guy I train with now. From that point on, I became close with Brian and I’ve gotten stronger and stronger.”

Evolution of his body: “I’ve gotten a lot bigger—I’m getting older, taller and heavier. But at the same time, my trainer has always realized what age I was and he’s specifically trained me for what I need to be working on at that age. When I was 14, I wasn’t doing a lot of lifting—I was doing a lot of non-weight [exercises], mobility and core work, and getting used to my body. Now, I’m doing a lot more lifting and Olympic exercises to get more explosive—I’m at that age where I can definitely do that.”

Comparison to other athletes his age, in regard to progress: “I think I’m probably strong for my age. A lot of that is because of where I train. When I was 15, I started training with the pro group—Charlie Coyle, Brian Boyle, Rob Gronkowski. When I had that experience it really pushed me just by being around those guys and seeing how they workout. So, I think I’m ahead of the curve because of the experience I have training with pro athletes.”

Favorite workout music: “I love to listen to music when I workout, mainly rock and roll—AC/DC.”

Favorite leisure activity: Golf. “You want to basically be doing something every day. On the weekends you just don’t want to sit around and not do anything—that’s actually worse for your body. You want to stay active, whether it’s going for a light jog or walk. For me, I love to golf on the weekends because it keeps me real active.”

Thoughts on eating right in college: “It’s so hard, but for me it’s a routine, it’s a habit. I like to eat the same every single day because I’m big into having a routine and getting the same amount of calories. In college it’s tough, but it’s definitely something that’s very important to me.”

Favorite pregame meal: Chicken parmesan, salad and vegetables (green beans, peppers, asparagus). “I had asparagus one time before a game and played really well, so before every game I have to have it or else I’ll freak out.”

Guilty pleasure: Chipotle. “I absolutely love that place.”

NHL fitness idol: Charlie Coyle. “He’s an absolute freak of nature in the gym—there’s no one even on his level. He’s just so disciplined, he works so hard, he’s so dialed-in and focused. He eats extremely well and doesn’t drink alcohol. He’s someone that, for me, when I’m in the NHL, I want to have that same work ethic and discipline—I’m trying to develop that now. I think in order to be a successful athlete, that’s the stuff we’re talking about.”

Advice to amateur athletes looking to make the pros: “Don’t rush—a lot of people want to start lifting when they’re young but I think that’s more important when you’re 17, 18 years old. The most important thing as a young kid coming up and wanting to be a pro athlete is all habits—nutrition, eating well, getting your sleep and taking care of your body. When you get into the gym and you’re training and lifting, if you can have [those] as a backup, you’re going to be golden.”

Behind the Body: How Kyle Okposo's getting prepped for the NHL playoffs

http://www.si.com/edge/2015/04/10/behind-the-body-kyle-okposo-new-york-islanders

Around the fitness world, it’s well known that many workout fanatics enjoy sculpting their bodies based on a vision that encompasses the sand and surf—the so-called beach body fad, which mainly focuses on a chiseled upper body. But for broad-framed New York Islanders right winger Kyle Okposo, his workout joy lies in his lower extremities.

“Legs,” Okposo tells SI.com, without hesitation about his focus in his fitness regimen. “Upper body—I’ve never really liked to do it. A lot of people like that swell and I just don’t. I like doing legs—it’s fun. I like the burn and the way it makes you feel afterwards.”

Okposo, who returned to the Islanders lineup on March 10 after suffering a potentially-devastating eye injury following a Jan. 19 contest against the Philadelphia Flyers and missing 22 games, makes his workouts even more distinctive by placing greater emphasis on hip mobility and warm-up.

“I have really tight hips,” says Okposo, the Islanders’ alternate captain. “I want to get those a lot looser and make sure I can get in the right position for skating. I spend a good 20 minutes making sure my hips are loose before I workout, especially during the offseason. It’s not just a regular warm-up—I’m using bands to stretch them out.”

On his offseason training program: “I go back home and train. The trainer [Andy O’Brien] that I use is based out of Toronto, so I go see him about once a month and he checks my routine—it’s pretty diverse. I use a lot of body weight and Keiser machines for my shoulders. I’m pretty trap-dominant, so I want to make sure that my shoulders are strong. I have a pretty big frame and want to make sure I’m skating as efficiently as I can. … [I also do] a lot of core. At the beginning, my core strength was a little bit weak and I wanted to make sure that was a lot stronger, and my hips too.”

His go-to exercises in the offseason: Plyometrics. “It’s about keeping that quickness and form—a lot of lateral shuffles, crossover steps and [exercises] that pertain to hockey.”

On his off-ice activities: Golf. “The game itself—anybody can play it but you can never perfect the sport. So, it’s kind of the drive to be as good as you can—keeps those competitive juices flowing in the summer. It’s frustrating as hell but it’s a fun game. … Also, playing with my daughter and chasing her around—that’s going to be most of my active rest. But we actually just got a pool this summer, so I’m sure I’ll be doing quite a bit of swimming.”

On his in-season training: “A lot of active rest is important, but we do workout and get some good strength-building in during the season. Our trainer for the Islanders is really big into maintaining that strength throughout the season. We use quite a bit of weights and [there’s] a lot of hip strengthening to make sure our groins and hips are strong, because that’s probably the biggest injury among hockey players for muscle-based injuries.”

On his eye injury: “After the last game before the All-Star break, I noticed I had some blurry vision on the way home and kept blinking my eye—it was out of focus and wouldn’t go back, so I knew something was wrong right away. The whole night I was freaking out a little bit. The next day I went to the eye doctor and he said, ‘you have a detached retina and need to have surgery [right away].’”

Importance of flexibility: “It’s pretty big to make sure that you’re maintaining the right body posture, because most of the sport is played on one foot—some people don’t realize that but it’s all about transferring your weight.”

On working out to music: “Either way—a lot of people really like to crank the tunes. If I have music, great, if not, that’s fine too. I don’t mind [to have it off] and just kind of get lost in your thoughts.”

Nutritional intake: Ground turkey, chicken, fish and gluten-free pasta. “During the season you can pretty much eat whatever you want because you’re burning so many calories, but you try to stick to the lean proteins and veggies … you definitely need your carbs in there [too]. Offseason, it’s a lot less carbs and a lot more lean proteins.”

Favorite pregame meal: Gluten-free brown rice pasta with meat sauce.

Favorite celebratory drink: Red wine—cabernet. “I love wine.”

Future fitness outlook: “To be a better skater, a more efficient skater—being able to stay low in a good position for the whole season.”

Fitness advice for amateur hockey players: “The game is turning a lot faster—you have to be able to skate. You have to be strong too, but it’s a different type of strong—it’s strong on your feet. You have to work on your efficiency, making sure your body holds up.”

Guilty pleasure: Cinnabon. “That’s it, it’s my favorite. My wife and I, that’s our guilty pleasure. There’s one in the mall about five minutes away [from where I live].”

Gary Roberts Q&A: Talking with one of hockey's most revered trainers

http://www.si.com/edge/2015/03/31/talking-with-gary-roberts-nhl-training

In his 21 seasons with the National Hockey League, Gary Roberts was known for his style of play: tough and rough. His grueling on-ice presence, combined with crushing physical ability, left opponents knowing that Roberts was a bodily threat if they dared to enter his orbit. Roberts was a specimen of muscular health.

But in 1996, after years of intense play, Roberts developed bone spurs and nerve damage in his neck, limiting his arm function. He underwent two surgeries to relieve the nerve impingement to regain full use of his upper extremities, but his return to the NHL was doubtful.

“After the surgeries, I had hoped to be able to live a normal and active life, but I never thought I would play competitive hockey again,” Roberts tells SI.com. “Fortunately for me, I was put in touch with experts who used cutting-edge techniques to help me become strong enough to play again.”

Yes, play again—for 13 additional seasons prior to his retirement in March 2009 at age 43. 

Since he retired, Roberts has combined his experiences with his own injury and rehabilitation and love for cutting-edge strength and conditioning to become one of the most respected and well-known physical training experts in the NHL and amateur hockey today. In 2011, Roberts officially founded the Gary Roberts High Performance Training Centre in North York, Ontario.

“The GRHPT is the philosophy I developed through my own personal experiences as a player in the NHL,” says Roberts, who played for the Calgary Flames, Carolina Hurricanes, Toronto Maple Leafs, Florida Panthers, Pittsburgh Penguins and Tampa Bay Lightning.

“What I realized in the last few years of my career, as an older player, is that I really enjoyed working with the younger players to try and help them prepare to play—and hopefully avoid some of the challenges I faced over the years.”

Roberts talked with SI.com about some of those challenges and what his experiences in the NHL have taught him.

SI.com: Tell me about the Gary Roberts High Performance Training Center

Gary Roberts: The GRHPT is an integrated approach to achieve peak performance in sport, particularly hockey. It brings together three critical components—customized training, proper nutrition and recovery strategies that, when combined in specific ways, help optimize athletic performance.

SI.com: How has strength and conditioning evolved in the NHL?

GR: I believe the importance of strength training and speed work has increased—the game is faster now, so you need to be able to skate well in order to play. … It used to be more endurance-based with a focus on your max VO2. Too much endurance training hinders progress in strength training and can actually make you slower.

SI.com: What strength training approach do you take with new trainees?

GR: I believe in customized training for each individual player that is developed with the insight from substantial testing. That training needs to be supported with proper nutrition and appropriate recovery measures.

SI.com: What areas of nutrition do you stress in your training programs?

GR: Proper nutrition is absolutely critical—it’s what supports recovery and fuels progress. But it’s not only about eating a variety of nutritious food—it’s about what to eat and when to eat it.”

SI.com: What are your thoughts on dietary supplementation?

GR: I don’t believe in a lot of dietary supplementation. What I think is critical is eating nutritious whole foods. However, I do take some supplements that I consider important like vitamin C, vitamin D, magnesium, omega 3 oils and probiotics.”

SI.com: What's the appropriate age for hockey athletes to begin participating in a strength and conditioning program? 

GR: Around 14 years of age, which is typically when they are physically mature enough to do strength and resistance training. They need to begin preparing to play in leagues, like junior hockey leagues, where they will play against 16- to 20-year olds.”

SI.com: Who are some of the most memorable athletes you've trained?

"[Steven Stamkos], an extremely talented hockey player; he is also very dedicated in how he prepares to play and professional in how he approaches the game. [Connor McDavid] is very similar [to Stamkos]—extremely talented and very dedicated to his preparation. I expect he will enjoy the same kind of success in the NHL as Stamkos.”

“[Hodgson's] another player I have worked with for a long time who is very dedicated to how he prepares to play. He stands out because his preparation was very complicated as he persevered through injury early in his career. He had to be patient and cautious, and stay the course, which he did.”

SI.com: What was your training regimen like during your NHL career?

GR: In the first part of my career, up until my neck injuries, I spent a higher percentage of time focusing on endurance training and less time on strength training—that wasn’t optimal for me to support the kind of game I played. … In the second half of my career, after my neck surgeries, I changed all aspects of my preparation. My training focused more on power with heavier resistance training, along with agility, explosiveness and speed training.”

SI.com: How has that changed today?

GR: My focus now is on maintaining mobility and strength—ex-hockey players can seize-up pretty quickly. I still do a significant amount of strength training, but not with as heavy resistance as when I was playing. I also continue to do agility and speed work.”

SI.com: What advice do you have for athletes trying to excel in hockey?

GR: Success in hockey requires an ongoing commitment to an integrated program that includes customized training, proper nutrition and recovery.

Behind the Body: Tampa Bay Lightning's center Steven Stamkos

http://www.si.com/edge/2015/03/20/behind-body-steven-stamkos-tampa-bay-lightning-workouts-nutrition

It was a scary scene in November 2013—with less than eight minutes remaining in the second period of a contest against the Boston Bruins, Tampa Bay Lightning captain Steven Stamkos pounded his fist on the ice in agonizing pain. After smashing his right leg into the goalpost of Tampa Bay’s net, trainers told him he fractured his tibia. He returned to the ice in March 2014, but now a year later, reminders of his devastating leg injury still linger.

“It was tough—I had never had a major injury like that before in my life,” says Stamkos, who is a two-time recipient of the Maurice Richard Trophy. “You realize how tough it is—you have a new perspective and appreciation for the game. I learned how powerful the mind is. When you’re thinking positive and think you can push your body to the limit in order to recover, you can do it.”

But it was a combination of Stamkos’ extensive recovery and rehabilitation programs that helped to get back on the ice a mere four months after being taken out of Boston’s TD Garden on a backboard and stretcher.

“It was long. It was tough,” Stamkos says. “We were going four to six hours a day when I was just trying to get back and walk. We were lucky to use the resources and assets we had, like underwater treadmills [and] certain supplements to help the bone-healing process. It was grueling, but it was worth it in the end.”

Training grounds: Gary Roberts High Performance Centre, North York, Ont.

Current condition of leg injury: “I don’t think there’s a day that goes by that I haven’t felt it in a certain capacity—a lot of it is a mental thing, so if you can get over that mental hurdle, you can go on the ice and put in the work. Last off-season was big to be able to try and strengthen that leg and regain the muscle. It’s definitely getting there.”

Days spent working in the gym per week: Three to four days in the summer, and at least one day per week during the season.

Typical summer workout: “Wednesdays and Saturdays are track days. We’ll do dynamic warm-ups, stretches, quick feet, agility and then we’ll get into our sprints, whether it’s explosive days or going for a little more cardio. We’ll try to mix in a yoga session, too, and usually Sundays are our day off where you try and regroup, and get ready for Monday.”

Typical in-season workout: “Usually, you get a day off [each] week, so you’re at the rink six days a week, whether you’re practicing or playing. You try and mix-in your workouts when you don’t have a game the next day. Our trainer usually tries to get the guys together, depending on the schedule, for at least one workout a week as a team and do something not too crazy because the schedule is pretty tough.”

Secret workout: Belt squat machine and the curved treadmill. “It’s a safer way than doing back squats. It’s a little easier on your body and still generates the same power. [The curved treadmill] is not plugged into anything so you’re generating the power on your own. With the curve, it’s forcing you to use your hamstrings and glutes a lot more, so it’s a tough one.”

Most essential exercises for top on-ice performance: “I think, for me, it’s all about explosiveness—any type of jumping or light squatting with explosive movements. That’s probably the thing that benefits me the most.”

Body fat percentage: “It’s usually between eight and 12 percent.”

Body change, pre-NHL until present: “You mature. I was 18 years old when I came in and I’m 25 now. So, just physically over time you are going to get bigger and stronger. You realize it’s not about how much you weigh but how strong you are, and I’ve been able to gain a lot of muscle over the years. You physically change and realize how hard it is to compete—you learn that pretty quick.”

Typical diet: Steak, fish, chicken, with a mix of veggies and carbs. “In the off-season, I’m pretty strict with my diet—everything I do is mostly organic. We have a company that we partner-up with in the Toronto area that provides us with our food. During the year, it’s a little different—you’re traveling so you’re eating out more.

Favorite pre-game meal: “I usually try to have a little pasta and a little chicken, and a salad.”

Guilty pleasure: “If I’m going to go off the chart, I would probably go to McDonald’s.”

Specific drink to celebrate with: “I wouldn’t say celebrate with but I am a big Caesar fan. I know Canadian fans will know what I’m talking about. For the Americans, it’s a Bloody Mary, but I think it’s way better in Canada—we use Clamato juice. Any time throughout the year we go to Canada I make sure to try and have one … if I can get one.”

Intense lifting is building Bishop Gorman football into national power

http://www.si.com/edge/2015/02/06/bishop-gorman-high-football-french-contrast-lifting

The Bishop Gorman High Gaels have amassed six straight Nevada state football championships—as great a run as any seen in Las Vegas, on or off The Strip. But what’s behind such success? For USA Today’s No. 1 ranked squad, the program’s strength begins with…strength.

“Any team that wants to a compete for a championship at any level has to have not a good strength program, but a great one,” head coach Kenneth Sanchez tells SI Edge. “And that’s what we have here at Bishop Gorman. It’s the foundation in which our house here at Gorman is built on.”

The French Contrast strength and conditioning method, originally developed by French sports scientist Gilles Cometti, combines complex (a high load lifting set and plyometric exercise) and contrast methods (a near-maximal load, followed by a lighter sub-maximal load performed as one set), and has become a pivotal pie-slice in Bishop Gorman’s strength development—thanks to strength and conditioning coach Sean Manuel.

“It takes advantage of high motor unit recruitment using heavy weight, then using plyometrics to stimulate the nervous system, then using light weight at high speeds, followed by an over-speed movement,” says Manuel, who is a National Strength and Conditioning Association (NSCA) Certified Strength and Conditioning Specialist (CSCS). “French Contrast, done properly, trains the body to produce greater power outputs, creating a more explosive athlete.”

Manuel, who just completed his fifth successful season at Bishop Gorman, began initiating the French Contrast protocol last season, as an avenue to break away from common weight room strength training. “This has been an evolution,” says the two-time American Football Monthly national high school strength coach of the year. “We used to use a basic linear progression (light to heavy). Then I started to research an undulating block method after reading Cal Dietz’s Triphasic Training book. It made a lot of sense and that’s when I started experimenting with the French Contrast method.”

Before the Bishop Gorman players become eligible for the world of French Contrast training, they are taught body function basics—beginning each January for two to three months—and must meet intense criteria before graduating into the program’s advanced training. The prerequisite requires athletes to focus on corrective exercises, core strength, hip mobility training, proper functional movement patterns and general strength training, followed by a phase where they’re tested to see if they’ve made the cut.

“We work from a base where we develop stability and flexibility in the kids, as well as identify faulty movement patterns and muscular imbalances,” Manuel explains. “We work to correct these first, then we work to put size on the kids (hypertrophy). After gaining some size, we develop absolute strength and work to get the kids to lift 1.5 to 2 times their bodyweight on the squat, and .75 to 1.25 times their bodyweight on the bench. Once we hit these strength [markers] we turn to French Contrast methods.”

It’s generally observed that most players performing French Contrast have a prior two years of strength training experience, but the genetic freaks are advanced forward after one.

“Freshmen and sophomores usually don’t go into French Contrast,” Manuel says. “Those who don’t, stay in the strength phase to get them to reach the markers.”

The team’s French Contrast approach begins with a squat exercise (1-2 repetitions, 80-90% of a 1 repetition maximum), followed by a plyometric movement (3-6 repetitions) of either box jumps, drop squat jumps, hurdle jumps, split jumps or depth jumps.

“The key to creating dynamic movement patterns is focusing on the reactive eccentric drop followed by the explosive concentric secondary action,” Manuel says. “You want to drop like someone just pulled the lever on a trap door you are standing on. Then jump up as high and fast as you can.”

And that’s not all. Next comes a sub-maximal squat jump (3-6 repetitions, 20-40% of a 1 repetition maximum).

“French Contrast has produced tremendous strength gains in our athletes,” says master personal trainer Robert Burgman, Bishop Gorman’s athletic training center coordinator. “We have measured their gains in rate of force development (RFD) and it was greatly increased over previous years due to the recruitment of specific muscle fibers.”

Finally, the players are required to execute over-speed assisted band jumps (4-8 repetitions), performed by attaching resistance bands to the squat rack. The four French Contrast modules are merged into a single circuit, consisting of three sets and a three to five minute rest between each set.

“I went, ‘Oh yeah, this is it,’” Manuel says about French Contrast. “People only become fast when they move fast. This last year showed up the biggest. From a strength coach’s perspective, I‘m ecstatic about their growth.”

Interestingly, Bishop Gorman’s program also stresses safety in a football world that’s well-known for its concussion-stricken past. Each year, U.S. emergency departments treat over 173,000 traumatic brain injuries in children and adolescents, according to the Centers for Disease Control and Prevention (CDC). The CDC also states that traumatic brain injuries are highest in high school football at 55,007 (.47 per 1,000 athlete exposures).

“We do impact testing on every [athlete] to establish a base score,” Manuel says. “You are not allowed to continue to compete on the team unless you have done it. Once a baseline is established, it’s filed away for later reference. Then, if a [player] is suspected of having a concussion, they [are tested] again to see the degree of deviation from the original score. A certain amount of deviation from the original score means there is a high probability that [the player’s] concussed. At that point, he is held out until his impact scores go back to baseline.”

So how do the athletes feel about what may be arguably the pinnacle of high school football strength and conditioning programs in the country? Just ask the 2014 Nevada State rushing title holder, senior Russell Booze.

“Bishop Gorman's strength and conditioning program has contributed to my success and overall fitness by giving me a constant challenge with every weightlifting workout, stretch and plyometric,” says Booze, a 5'11", 185-pound running back, who finished the season with 1,791 rushing yards and 23 touchdowns. “The competitive atmosphere among my teammates and I brought out each of our highest peaks, as far as flexibility, speed and strength for the season.”

“The workouts we did exercised body parts that I didn't even know could be targeted, which would improve the bigger muscle groups,” Booze continues. “The demanding presence that Coach [Manuel] had upon us kept us focused, disciplined and healthy throughout the season. This mindset was also applied on the field with the other coaches which led to our undefeated season and number one national ranking.”

NFL legend Dan Marino's evolving approach to fitness and nutrition

http://www.si.com/edge/2015/01/29/dan-marino-nfl-diet-miami-dolphins

For former Miami Dolphins quarterback Dan Marino, the ever-changing world of health and fitness has been an essential part of his life since before he stepped onto the sunny South Florida turf in 1983.

“It’s not like it was -- today, it’s pretty strict,” Marino says, regarding the current NFL approach to strength and conditioning. “It’s a lot more individualized to specific people, players and positions. The way that a quarterback lifts may not be the way your linemen lift or work out in the cardio room.”

Marino says his go-to during his early days with the Dolphins involved weightlifting with Nautilus exercise machines and free weights, focusing on squats, shoulders, biceps, triceps and back. And then there was distance running, and even yoga. Oh yes, Y-O-G-A.

“We always had a weightlifting coach in college and the pros, so I would go on whatever program they would put me on,” Marino, 53, tells Edge. “If you look at the Dolphins [now], they have their own nutritionist, full-time, and every guy gets his own special diet. They have a lot of healthy food, recovery food, drinks and shakes. The philosophy has changed over time, for sure.”

But lets not forget about the healthy diet, which helped to keep Marino on track, play after play, through four quarters of pigskin performance. For him, grilled chicken and protein-based foods, coupled with mixed vegetables, were key. But his favorite food? “Some kind of Italian food,” Marino says laughing.

“It was more or less that I just tried to eat the right things and sometimes I would cheat a little bit in the offseason,” Marino says. “I [also] liked to stay flexible -- for a few years, here and there, I was doing yoga, especially after my Achilles tendon [injury in 1993]. I would run distance, which I can’t do now … wish I could.”

And with age, come new challenges, especially as body metabolism naturally begins to slow. Marino attests to -- and accepts -- the realities of these new demands. Eating foods normally thought to be high in fat and calories can be slightly altered without diminishing the flavor. Marino has discovered a liking for meatballs made with the healthier options of chicken or turkey.

“It’s a good way to get taste and still be low-calorie,” Marino says. “My wife will make them sometimes, and other times there’s a health food store that makes them. And I try to eat a lot of fish; I don’t eat a lot of red meat.”

The focus of Marino’s present-day strength training regimen has evolved into a near-daily cardiovascular-based program, coupled with working his body’s core.

“I do a lot of cardio -- treadmill and elliptical,” says Marino, noting that he trains with retired running back Terry Kirby, who played for the Dolphins from 1993-95. “It’s always good working out with someone else to help you push a bit. I try to do something every day, in the morning. [It gets] your day going.”

With Super Bowl XLIX descending upon the nation this Sunday, the most essential decisions may occur the following day: Super Monday -- the No. 1 diet decision day for men. Well, that’s after Americans have already consumed approximately 30 millions pounds of snacks and 325.5 million gallons of beer.

Marino’s advice? “When you’re younger, you can pretty much eat whatever you want,” he explains. “When you’re older, you have to watch [what you eat]. I’m still trying to eat as healthy as possible, and I’m [dieting] with Nutrisystem -- a lot of the shakes that they have and the bars. It’s all about portion control and that’s one thing that’s great about Nutrisystem, they come in small portions.”

One thing’s for sure: Dan’s … the … man.

Fitness Foremost: A beginner's guide to starting your own workout routine

http://www.si.com/edge/2015/01/13/fitness-foremost-a-beginners-guide-to-starting-your-workout-routine

I clearly remember my first legit time stepping into a gym -- March 1998, less than a week after my 19th birthday. I was completely green, without a clue about fitness or even how to approach it. Biceps, triceps, chest, back, legs ... What?!

I was confused and intimidated. Barbells and dumbbells were completely foreign objects, and I assumed that plate-loaded machines were something in the dishwasher family. But thanks to the guidance of a number of helpful gym fanatics, I quickly learned my way around this unknown and terrifying land.

At that time, I was lifting weights at a small, quaint neighborhood gym that didn't have many members. But it was homey. Everyone knew each other and no one hesitated to extend a helping hand. But I’m 35 now and a member of a private health club on Long Island, N.Y. I love the place -- it's clean, the people are friendly, and the equipment is plentiful and readily available. Yup, I’m comfortable.

As 2015 unwinds, there will be many New Years newbies acting on their resolutions to improve fitness and health. Some may be making an aggressive attempt after previous failures, but others, surely, will be setting out with the same lack of knowledge and skills that engulfed me in 1998. Those entering the Land of Fitness-believe for the first time should be cognizant of the importance of placing ultimate emphasis on the basics -- learning, absorbing, practicing and advancing.

​Thinking back to Day One, my biggest obstacle to overcome was fear. I didn’t understand body mechanics and their related movements. But don’t be scared. Many fitness buffs appear intimidating but most are willing -- and proud -- to offer their advice. Ask questions, crawl inside their craniums.

You’ll quickly discover that particular movements isolate certain body parts. For example, if you’re performing an exercise that’s causing the elbow to flex (or close), this is a sign you’re triggering the biceps. Vice versa, an elbow extension focuses on the triceps, which are the larger of the two major upper-arm muscles.

Often very much overlooked, all workouts should be preceded by a warm-up and stretching routine, in that order. A warm-up can be accomplished by simply using a cardio machine -- treadmill, elliptical, bike, stepper or rowing machine. Your objective should be to bring the body to a light sweat, which will signal that it’s “warm” and that blood flow into the muscles has been appropriately increased. Stretching cold can prematurely tear muscle fibers. Not good for the “bod.”

Be prepared for the infamous monster known as DOMS -- Delayed Onset Muscle Soreness. This phenomenon begins approximately 24 to 48 hours post-workout and can last for days, depending on age, muscles used and workout intensity. For the untrained person, the initial discomfort can be burdensome and downright discouraging. But, mentally, stay in the game. I clearly remember my first date with DOMS and knew in that instant that we would never become soul mates. It has left me a little emotional.

​A personal trick of mine, is to be mindful of pain. Over the years, I’ve learned to distinguish the difference between sore muscles and injured muscles. While soreness can set you back for a few days, injuries can certainly hamper your efforts in the gym for weeks. Practicing good workout form is essential to lowering injury potential.

I recently had an opportunity to speak with U.S.A. Cycling’s Derick Williamson, a Level 1 coach who holds a master’s degree in sports science and nutrition, along with an undergraduate in health promotion and exercise science. He provides Edge with the following advice:

1--Schedule activity
Just like a work meeting, social dinner or anything else that gets priority in your calendar, make activity a scheduled event in your day and protect that time.

2--Get it done early
Whenever possible exercise first thing in the day. As the day progresses there are a multitude of factors that can derail your best intentions of an evening workout. Starting the day off with the achievement of a good workout sets the tone for a positive day, and you’ll carry that attitude with you.

3--Don’t GO hungry
 The hardest thing to do is to expect yourself to achieve the workout goal you’ve scheduled if you’re running on empty. Additionally, you will not be as productive, creative or effective at work. Start the day right with a healthy breakfast, plan for a mid-morning snack (100-400 calories based on your need), a healthy lunch that’s not too high in fat (think whole wheat-whatever, a veggie or turkey sandwich with fruit … as opposed to a burger and fries), another 100-400 calories from a healthy mid-afternoon snack (ideally about 1.5 to three hours before an evening workout). Most important, never go more than three hours without some type of caloric intake. This will keep your blood sugar steady through the day, prevent crashes and mitigate binging behavior later in the day.

4--Make it Fun
It’s simple: If you love what you do, it won’t feel like work. Activity and fitness can take shape in many forms. Instead of driving yourself crazy on a treadmill -- or the like -- join in with a group class or team. Think indoor soccer teams, martial arts, Pilates or spin classes. A group setting for activity offers you accountability, as well as social engagement. This will improve both physiological and psychological health. If a group is unrealistic for you, seek out a coach, trainer or mentor who can help guide you toward your goals. This will ensure that you’re progressing in your fitness at a rate that will keep you healthy and on track.

5--Set a goal that scares you a little and tell someone about it
It doesn’t have to go on social media, but confide in a reliable and trusted person about what you’re working toward, whether it’s weight loss, your first 5K race, or any other goal. Telling someone will make it tangible for you, and that person will help keep you accountable through the process.

​Gym Etiquette

There was one important standard that was ingrained in me early in my fitness career: gym etiquette -- you always put your weights away before moving onto another exercise. Not doing so causes a hazard to others moving around the gym and creates an unnecessary inconvenience to those members who need to clean up your mess.

Recently, my club posted eye-level signs that read: “Please be courteous to your fellow members and re-rack your weights.” While many gym-ers choose to comply, some opt to shut-eye.

​On several occasions, I’ve personally searched-down gym members who have wandered away from their weights and politely asked them a direct question: “Are you done with that machine?” The usual response: “Yes, I am.” And they carry on. But many times the “I’m busted” mentality sets in, while sometimes there’s no attempt -- or even an offer -- to come back and clear the weights. This defines, in a sense, complete violation of unwritten gym code.

During the past 17 years I’ve watched gym etiquette change. Enormously. While the etiquette is still in existence, many people choose simply to ignore it. Truly, I haven’t figured out why. I’ve blamed it on people feeling a sense of entitlement -- they are paying a hefty membership fee and feel that the gym staff should be responsible for putting the weights away. Or maybe they feel a step above other members and simply don’t care. If either of these are the case, those guilty gym-goers need to get a grip -- on their weights.

I’m not perfect, by any means. But there’s a certain mantra about gym etiquette I’ve always enjoyed. It states, "If you’re big enough to put ’em on, you’re big enough to take ’em off." I’m not sure whether I heard this or whether I originated it, but either way, every time I step into a gym I try my best to live by it.

Not your ordinary workout: Climbing the Great Wall of China

http://www.si.com/edge/2014/12/09/workout-climbing-great-wall-china

BEIJING, China -- As I took my first steps onto the Great Wall of China, recently, it was truly a moment I will cherish forever. To be standing on that massive, 5,500-mile-long structure, knowing the history that surrounds it, was truly breathtaking.

Literally. For I quickly discovered that the Great Wall offers more than just awe-filled travel moments and magnificent photo-ops. It can also provide a significant cardiovascular workout.

I hiked a section of the Great Wall known as Mutianyu. This area is less traveled, but steeper, than the commonly tourist-thronged Badaling. I wanted a little bit of a challenge and figured Mutianyu would be a perfect fit. But it wasn’t the comfortable shoe I was used to.

For some unknown personal reason, my two-hour trek turned into a race against no one except myself. I wanted to make it to the top. I needed to make it to the top. But I wasn’t completely ready for the Great Wall workout, and I wasn’t the best manager of time.

Instead of controlling my pace during the 1,000-plus-step climb to the top, I found myself moving fast. Too fast. I was skipping steps, losing my footing, and I almost took a header on a section that was easily close to an 80-degree slope. That definitely would have ruined my day—unconscious and bloody on the Great Wall. Well, it probably would have made for some amazing tourism photos. One step, two step, three step, floor.

But it was a helluva workout. The Great Wall provided rounds of interval training—flat sections of the wall, combined with different degrees of incline and difficulty, thinner air from the altitude change, and a bit of the infamous Beijing smog. It’s interesting that the smog isn’t actually produced from industries in the city of Beijing—it’s a byproduct of industrial work done on the outskirts and tends to lie quasi-dormant due to a lack of wind, according to our great Great Wall tour guide, Leo.

Less than 100 yards from the farthest point tourists are allowed, I really started to experience the Great Wall’s wrath. My body was running in overdrive, struggling in conditions it doesn’t consider normal. I was drenched in sweat, starting to become lightheaded, and found it harder to breathe normally; I was working at about 90-percent of my maximum heart rate (220 minus my current age). Physically, I'm 35—but mentally, well, I'm still struggling to get out of my teens at times.

So, I put myself into cool-down mode, enjoyed the sights and allowed my body—especially my heart rate—to compose itself before moving forward.

The last steps were a challenge, as I was physically spent and my legs felt like they contained a family of flaming rockets on takeoff. But, a short time later, I made it to the Great Corner watchtower and that feeling can’t be compared to many others I’ve experienced. I quickly realized that even though there was some pain, the final gain was—and is—far superior.

Finally, it was time to return a mile to the bottom. But after the initial descent, the option of a solo toboggan ride the rest of the way was too cool to resist. Both my mind and body told me so.

Great times at the Great Wall.