Volume 2 Issue 7

Science Based Sports Performance

At Sterling Centre of Sports Performance, we are dedicated to the improvement of the overall athleticism of an athlete, as well as reducing the chance of injury for the athlete. By utilizing multi-joint, three dimensional, and ground-based movements we work toward creating an environment where this can be fostered. In implementing proper warm-ups, torso, speed, plyometrics, explosive movements, lifting and conditioning programs, we will develop all areas of the athlete at the proper times in order for the individual to get the most out of their athletic career.

To optimize our training regimen as well as to increase overall health, we offer Performance Nutrition. The concept of Performance Nutrition is simple: teach athletes how to get the most out of their training through nutrition. By using these principles, we will decrease the recovery time between workouts and decrease the chance of overtraining. Not only do we teach athletes how to make healthier choices and avoid the unhealthy options, we teach the athlete why they need to be eating nutritious foods.

“Sterling Centre of Sports Performance is an excellent complement to our physical therapy clinic,” said Travis Sterling, Board Certified Orthopaedic Clinical Specialist and owner of Sterling Physical Therapy. “Our programs help athletes achieve their full potential in a safe environment while educating both the athlete and the parent.”

Sterling Centre of Sports performance is headed up by Coach Zach Fears, CSCS (Certified Strength and Conditioning Specialist). Previous to working at Sterling Centre of Sports Performance, Coach Fears worked with Central Strength where he gained valuable experience in the strength and conditioning field. While at Central College, he directed the women’s soccer team’s strength and conditioning program and worked regularly with the football, wrestling, track& field and women’s basketball teams. In working with Pella High, this summer, Coach Fears increased the amount of weight the school’s student athletes lifted by 2,796 pounds (1.4 tons) in four short weeks. Coach Fears enjoys challenging athletes to reach their highest potential and to make the most out of their athletic careers.

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Top 5 Ways to Train for a 5K

We’re gearing up for the Knoxville Nationals 1/3rd Marathon and the Sterling PT 5K, happening Saturday, August 7, 2010, at 8 AM. (They also have a Facebook Page !) Are you running? To help you prepare, Angie Bates, our PTA at Sterling, shares her top 5 ways to train for a 5K.

1. Vary your training - I don’t know about you, but I get bored with the same old running routine. With that said, my first suggestion is to mix things up. Try speed work, hills, easy runs, and some longer runs to keep things fresh and ensure you cover your training bases. It’s also a good idea that with each new change, you start slow and build up the intensity of each session.
2. Enjoy each run - In my mind, running is about taking that “me” time and enjoying it. We all have our good days and our bad, so my second suggestion is to take advantage of good runs and try to push yourself. If it’s just a bad running day for you, then alter your workout accordingly by slowing your pace or cutting the training session a bit shorter.
3. Eat well - If you’re putting hard work and hours into getting race-ready, don’t throw it all down the drain with a poor diet. Stay hydrated and make sure you’re getting full servings of fruits, vegetables, carbohydrates, and lean meats. If you fuel your body correctly, it will reward you in return.
4. Don’t be rushed on race day - No one likes to feel rushed, so register for your 5K early, if possible, and arrive with plenty of time before the start to get your packet, warm up, sip on some water, stretch, and definitely use the restroom! If you can stay as stress-free as possible, it will only help your body feel ready for a great race.
5. If all else fails, purchase race shoes - If you still feel unprepared for race day and want an easy edge over the other runners, purchase some lightweight racing shoes. Also, called “running flats,” these lighter weight shoes can actually help you take one to two percent less time to cover a given distance. Even if that statistic doesn’t pertain to you, mentally you just might feel faster!

Share your questions and comments about training below – I’m happy to answer your questions! Good luck and remember to have fun!

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