Mobility and Stability - Basic 10 minute warm up
Bodyweight Power A - 50 minute workout:
Bodyweight Power B - 50 minute workout:
Basic Power Workout - 45 minute workout:
Power and Strength Combo Session 1 - 45 minute workout:
Power and Strength Combo Session 2 - 50 minute workout:
Lateral Movement Session - 50 minute workout:
Lateral Speed Session - 50 minute workout:
Hi Members and Friends,
I hope this message finds you and your family feeling well and safe.
As you probably already know, based on the recommendations and guidelines from NY State, we have been shut down since last week. Since then we’ve been hard at work transforming our company into a virtual training company.
We’ve had great feedback from our online classes, online sessions, as well as nutritional consulting programs so far. I have also received some very encouraging messages from people telling me they are sticking with us, keeping their membership, as well as a few local heroes offering to help out staff that has been affected by limited training hours and cancellations. I don’t think I can express how much the support means to me.
In a way, those messages have motivated me to reach out to the entire SFP membership and friends. This message was tough to write for me. With all the chaos and uncertainty going on right now it’s hard to know what’s the right thing to do. Normally, I wouldn’t ask something so boldly, but I do believe we can offer some great value with our online offerings and it’s the only path I see forward to keep the staff working.
I do believe that in times of crisis we can shrink and worry.. or we can do what we can to get better. It’s a choice. We’re choosing to lean in and develop plans and programs to support everyone through this time. Most of the athletes who train with us throughout the year have had their seasons cancelled with no clear training plan in place to stay in shape. I also know that people are sitting with a lot of time on their hands who might want to help and be helped. Our coaches are ready and we have the technology in place to make it happen.
If you are a current member (or parent of a member) and you have not been negatively impacted financially, we ask you to hang in there with us. If you are a former member sitting home and you’d like a plan.. we can support you to get you back on a program.
We are currently offering:
Free Lunch and Learns at noon Monday - Thursday
Free online programs via email
Online Training Classes 2x per day (schedule will expand)
Online Semi-private sessions
Online private training sessions
Online programming via Mobile Training App
Nutritional consulting and accountability
And we keep adding more each week...
Here is what we would like to suggest as we head into the month of April:
If you have a job where you are continuing to get paid we are suggesting that you keep your membership. If you participate in our online programs we will make sure we match you up with a program that is compatible to what you pay. If you feel that online training is not for you.. you will continue to accumulate sessions that you can use once we get back up and running live again. If your income has been compromised in some way please do what you have to do and inform me sooner rather than later if you cannot continue your membership.
Please call or text me personally to let me know how we can help you and your family: 631-672-7700
All the best,
Frank
Please note:
Based on today's recommendation and restriction from NY State that "temporarily bans all non-essential gatherings of individuals of any size for any reason".. all group classes and semi-private training will take place through video conference. Tomorrow's group class with Mike at 9:30 AM will be online. Keep an eye on your inbox for the link to access the class as well as next weeks schedule.
On March 19, 2020 we hosted a live call in video conference and recorded it for you to view here:
In this meeting Frank Dolan will discuss routines and techniques to help you de-stress and set yourself up for a productive day.
Tuesday, March 17th
Happy St. Patrick's Day!
Today we start our first day after NY State decided to close all gyms.
Check out our message from yesterday if you missed it.
We apologize for all the emails but we want to make sure everyone stays informed during this time. Here is the schedule for today:
The weather forecast doesn't look great for today but we will attempt outdoor classes at 9:30 am and 4:30 pm. Head over to the schedule to book your spot.
Lunch time goal setting video conference. Frank Dolan will be hosting an online workshop live at 12:00 pm: meet.google.com/kwy-fquw-qyx
In this workshop we will discuss ways to come up with some personal goals during this unprecedented time. Maybe you want to limit stress, follow quality workouts, or work on a faulty movement pattern during "at-home" time? This will be a great free workshop to kick start your progress. We can discuss
Click here at 12:00 pm to join the group online
Be sure to contact your coach in case you are unsure where you are meeting for outdoor training sessions
If you would like a workout to do at home please don't hesitate to reach out to us. We can get you set up quickly on the mobile training app. Please call me at 631-672-7700 for more details
As you may already be aware, NY State has taken action to reduce the spread of COVID-19 by closing all gyms at 8:00 pm tonight.
We will be taking all our current programs online and outdoors when possible.
Starting tomorrow, March 17th:
Group Training Members
Will be enrolled in our online training program via the SFP Training App. Keep an eye on your inbox to be invited to the app where you will have a customized training program to follow each day. We will also be holding small outdoor workouts that coincide with some of our existing class schedule. We will also be holding small group accountability meetings for this group to stay in touch with the community and get you the support you need with the "at home" workouts.
You will get:
Custom program on the app
Outdoor group classes at the gym (check schedule)
Group coaching calls and accountability
Semi-private and Pro Training Members
Training sessions will take place outdoors. As you sign up for Semi-private or Semi-private Pro sessions your coach will be in contact with you for details prior to your session.
You will get:
Continue to have custom programming on the app
Outdoor performance training sessions
Group coaching calls and accountability
Nutrition Coaching and Private Training Members
All nutritional coaching and private training sessions will be going fully online via video conferencing. Your coach will be in touch with you with details prior to your meetings.
You will get:
Continue to have custom programming on the app
Continue moving towards your goals through private calls
Stay tuned to your inbox for more details and upcoming events.
If you have questions please don’t hesitate to reach out to me personally. (frank@sportsandfitnessperformance.com and 631-672-7700)
Here's a quick update from Sports and Fitness Performance:
We hope this email finds you and your family well! As I'm sure you could imagine we are making preparations for all potential scenarios regarding this truly unprecedented situation we are all in.
As of today, Sunday, March 15th... we plan on going about our regularly scheduled programming this upcoming week. Please check the online scheduler for real-time availability of sessions and classes.
We have ramped up our cleaning schedule at the gym and put systems and procedures in place to insure that we do all we can to keep all members and staff safe. We also ask that you follow the recommended guidelines being put forth by the CDC.gov as well as refrain from coming to the gym if you do not feel well.
Since SFP is a private studio environment we have the unique advantage to control our situation a bit more than the traditional gym. Most of our training is by appointment only and we rarely have more than 12 people in the facility at a time. With that being said, there may come a time where we must limit access to the facility. We met as a staff today to map out a contingency plan to continue training through our mobile training app, video conferencing software, and strategic meetings to continue to help you and all our members move towards their goals. There will be multiple offerings available to substitute current training memberships to accommodate not being able to visit the gym. We hope it doesn't come to this but will let you know if the time comes.
In closing, we think it is also a good time to point out the importance of self care through this unique time. Not just the widely recommended hygiene practices or regular exercise and proper nutrition, but the awareness of stressful and anxiety producing stimulus. The situation alone is providing enough stress but when amplified by the news, social media, and well meaning friends and family it can compound to effect our health and resilience. Please keep an eye on how your activities are contributing to how you feel.
Frank Dolan will be instructing alongside Eric D’Agati and FMS Founder Gray Cook
May 16-17 - FMS Level 1
May 17-18 - FMS Level 2
May 19 - FCS Course
For more information visit: https://www.functionalmovement.com/events/2670/register
Thank you for visiting and we hope you take advantage of all this new program has to offer.
Watch this introductory video to learn about how your student athlete can improve their performance this off-season:
We currently have limited spots available for the first time slot:
Program will take place at Long Island Sports Zone - 20 Aero Road, Bohemia, NY
EMAIL YOUR QUESTIONS: frank@sportsandfitnessperformance.com
Program Director Bio:
Frank Dolan, BS, CSCS
Frank is the owner and operator of Sports and Fitness Performance (Islip, NY) and has been a sports performance coach since 2001. During that time he has trained youth, high school, college, and professional athletes from the ranks of MLB, the NBA, and the NHL. He is on the NIKE Pro Training Network, regularly consults for Equinox Fitness Clubs and is an expansion team presenter for Functional Movement Systems (FMS). Frank graduated from SUNY Brockport with a Health Science and Physical Education degree in 2001. He is an adjunct professor at Hofstra University and Suffolk County Community College and has been a Certified Strength and Conditioning Specialist through the NSCA since 2004. He served as Assistant Varsity Baseball Coach at Bay Shore High School from 2013-2015.
How can you safely increase speed, agility, and strength with young athletes?
Should young athletes train? It's a question we get all the time. The answer is.. absolutely!
And we don't just say that because it's what we do.
If you look at the science, you can get the most improvements in athletic ability working on performance training during "Peak Height Velocity". This is the time that your son or daughter is growing at their most rapid rate. It's a short window that has a large impact on their long term athletic development.
The main thing is that it's done right!
Athletes between the ages of 8-13 need:
Our Athletic Development Program focuses on all these attributes to build a better athlete and we do it in a way that is fun. The training will look and feel like games and challenges so the athletes will want to get to the gym. It's not only our job to train our young athletes but to make sure they have fun in the process. This builds a lifetime of health and activity.
Please reach out if you have questions on this program: coachfrankdolan@gmail.com
If you are interested in signing up your young athlete or know someone who could benefit from this program... click on the button below to receive schedule, pricing, and sign-up information.
For most people, reading the ingredient label on their foods is a lot like reading a foreign language. Sure some of those ingredients you can’t even begin to pronounce are harmless (like 3-Dehydroretinol or axerophtholum, both are just fancy ways of saying vitamin A), but some of those sketchy sounding ingredients have been linked to a multitude of health problems—including tumors, hormonal issues, and cardiovascular disease.
Here’s a short a list of some of these additives big food companies use as fillers to boost their bottom line:
Potassium Bromate: Found mainly in breads, this is a powerful oxidizing agent that chemically ages flour much faster than open air. Interestingly, potassium bromate is illegal in China, the European Union, Canada, Brazil and elsewhere because it has been shown to cause cancer in rats and mice. It is even listed as a known carcinogen by the state of California. However, the United States, or more specifically the U.S. Food and Drug Administration, still allows potassium bromate to be used in foods.
Alternative:
Your best bet for avoiding potassium bromate is opting for sprouted grain breads that are preservative free, such as Ezekiel bread or sour dough.
Propylparaben: Found in many bath and body products, as well as some foods. It has been shown that propylparaben has deleterious effects on the endocrine system, disrupting the body’s natural hormonal balance. One reason is that it acts as a weak, synthetic estrogen, which can cause a decreased sperm count in men. Another ill effect from endocrine disruptors is the onset of early puberty in both boys and girls. Over the past several decades, endocrinologists have noticed girls as young as eight years old begin to exhibit breast development and pubic hair growth, and young boys having breast development.
Alternative:
Look for paraben free foods and bath products, such as these.
Butylated Hydroxyanisole (BHA): Found in… well, seemingly found in everything most health enthusiast work to avoid: potato chips, lard, butter, cereal, instant mashed potatoes, preserved meat, beer, baked goods, dry beverage and dessert mixes, chewing gum, and other foods. The list goes on but you get the point. What is it? Well, it’s a food preservative. It’s another one of those chemicals which California, and the National Institute of Health, has deemed carcinogenic for humans, mainly because it has been found to cause tumors. The European Union also classifies it as an endocrine disruptor. Interestingly, vitamin E can do all the preserving of BHA (minus the cancer), but is not as stable as BHA under high temperatures. That is not to say it cannot be done, it would just be a bit more difficult and costly.
Alternative:
Stick to all-natural snacks like ones you can find at Naturebox.
Diacetyl: A chemical used for butter flavoring, like in that of popcorn, and also found in yogurt, cheese, and maple flavoring. The negative effects of this chemical are pretty significant, including the association with bronchiolitis obliterans (a lung disease causing shortness of breath and a dry cough), which is typically an irreversible respiratory illness.
Alternative:
Like the other chemicals listed above, opt for a natural, organic, or raw version of whatever it is your eating that contains diacetyl.
Some other chemicals to avoid:
*New research is finding certain levels of nitrates/nitrites may actually be beneficial for some people due to their blood thinning effects.
Setting up for a kettlebell swing should resemble the set up for a deadlift. Feet should be positioned about shoulder width apart, spine should be neutral, and shoulders should be externally rotated for proper posture.
While maintaining a neutral spine drive your hips back to engage the hamstrings. Bend over at your hips while maintaining a flat back and keeping the shoulders engaged.
Just like in a squat, your shins should remain vertical as you reach end-range. When grabbing the kettlebell it is important to set the shoulders in the right position by creating torque through external rotation. The best way to do this is to imagine the handle of the kettlebell is a bundle of pencils you are trying to snap in half. To maintain good position as you rise up, continue to drive your knees outward and raise your hips.
Deallift the kettlebell off the ground and return to a standing position. In order to reset your body into a neutral and braced position extend your hips by squeezing your butt. Continue to pull your shoulders back by trying to “break” the kettlebell, and create tension through the lower body by screwing your feet into the ground, just as you would for a squat or deadlift.
Initiate the Kettlebell swing by simultaneously sitting your butt back, driving your knees outward, and hinging forward through the hips.
To power through the rest of the swing drive your hips forward into your forearms. While keeping your arms tight to your body, explosively extend the hips. Do this properly by keeping your weight evenly disbursed over the center of your feet while extending the knees, hips, and fully squeezing your glutes all at the same time.
At the top of each swing you should experience a moment of weightlessness. At this point it is important to reset the hips and spine into a neutral position by squeezing your glutes and driving your shoulders back.
Shoulder Fault
Poor posture and failure to set up the swing properly will commonly lead to the shoulders defaulting to an internally rotated position.
Mobility correctives:
Head Fault 1
This is a common fault that typically occurs for one of two reasons:
An athlete sets up for the swing correctly but attempts to fight the downward momentum of the swing by throwing his head back to avoid falling forward.
Head Fault 2
Coaches will often use a cue such as “head up” when having someone perform the swing. The coach may either be unsure of how the movement should be done correctly or may be using this cue in an attempt to correct someone’s downward head fault. Either way this miscommunication will often lead to one of these head faults.
The key for fixing either of these scenarios is to have the athlete keep his head neutral and watch the ground about five or six feet in front of him. This allows the eyes to stay on a fixed area while the head continues to move with the rest of the body and maintain a neutral spine.
The hip fault tends to occur in people who have a weak lower back, are either unable to or fail to generate tension throughout their body, or are fatigued towards the end of a set. As you can see, this fault looks as if I’m trying to chase the kettlebell underneath my body with my torso. This fault can be avoided by properly setting up for each set of swings, taking advantage of that moment of weightlessness at the top of each swing (mentioned earlier) to reset the hips, and remembering to start and finish each and every movement with good position.
Hip Fault
