Summer Strength and Conditioning For Middle School Athletes

By Todd M. Cambio | June 23, 2016

The summer is here and it is that time to start prepping for fall sports.  The best athletes train like athletes.  They do strength training, speed, agility, change of direction drills and more.  The best athletes do not show up to fall sports out of shape.  This program will be fun and challenging all at the same time.

GOAL: Injury proof our kids while at the same time having them come into their sport in the fall ready to go.  Focus will be on proper movement patterns, strength, speed and agility work.  It will be up the their individual sport coaches to add their appropriate sport skills.  This program easily allows me to program appropriately to accommodate the kids attending various sport camps or missed time due to taking a vacation.

Strength

June 26th – Sunday – FREE Workout for all ages and families!  (learn our warm up and basic body weight movements)  My Spartan Revolution Workout.  PARENTS THIS IS FOR YOU TOO.

Schedule:

July 1st – Test Day!  Broad jump, Pro agility, 300 yard shuttle test.
Strength and Conditioning is 3 days per week: M, W, F.
July 4th – OFF
July 6th – Strength & Conditioning
July 8th – Strength & Conditioning
July 11th – Strength & Conditioning
July 13th – Strength & Conditioning
July 15th – Strength & Conditioning
July 18th – Strength & Conditioning
July 20th – Strength & Conditioning
July 22nd – Strength & Conditioning
July 25th – Strength & Conditioning
July 27th – Strength & Conditioning
July 29th – Strength & Conditioning
Pre-Season Strength & Conditioning 5 days per week
Aug 1st – Strength
Aug 2nd – Conditioning
Aug 3rd – Strength
Aug 4th – Conditioning
Aug 5th – Strength
Aug 8th – Strength
Aug 9th – Conditioning
Aug 10th – Strength
Aug 11th – Conditioning
Aug 12th – Strength
Aug 15th – SEASON STARTS FOR MANY!!!!!
WHERE:
  • Strength training at 1 Kingsway Ave, Exeter, at CrossFit Reclamation.
  • Conditioning in August is at Linden Street Field.
WHEN:
  • 8:30 am – 9:30 am
AGES: Middle School Boys and Girls.
HOW MUCH:
    1. $150 Strength Training and Extra August Conditioning.  Full 6 weeks.
    2. $120 Just Strength Training (full 6 weeks M, W, F only)
    3. $60 Conditioning Only August*
    4. Family Discount: $200 for 2 or more siblings.  Includes Strength Training and extra August Conditioning.

Choose Program:


IF you are new WAIVER MUST BE FILLED OUT.  Please Print it and bring it before the 1st session:WAIVER and CONTACT Information Form

There are no prorated discounts for family vacations or missed time.  We will still offer the strength component during twilight camp at the end of July. 
*No family discount for just August Conditioning.
1st come 1st serve.  There is limited space on the Strength component.  
Be Fit,
 
Todd
 
Todd M. Cambio, BS, BA, CSCS
www.ToddCambio.com
#Coach Cambio
@ToddCambio

860-287-3768

 

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Monsta Tire Training eBook

By Todd M. Cambio | April 11, 2016

Monsta_ ire_cover_front

Get Your Raw Unedited Version Now!

Let’s be honest here, it feels pretty badass to flip a tire (especially a big one) and swing a sledgehammer.

Flipping Monsta Tires builds ridiculous raw strength and power when done correctly. According to Stewart McGill, the world’s leading expert on back mechanics, the tire flip elicited the highest muscle activation levels through electromyogram recordings in the lower body, core and upper back musculature when compared to seven different strongman events.

Who wouldn’t want those kind of results right? I like to think of the tire flip as the power cleans of the strongman world. There is an explosive triple extension, a catch in the knee strike phase and a powerful push to finish the flip. Plus, Monsta Tires are a great change of pace from the standard training modalities.

These battle-tested training protocols will work wonders for your overall fitness levels once you start using them!

So let’s get started…

Buy my product 🙂
Be Fit,

Todd

#CoachCambio
@ToddCambio

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MONSTA Tire Training Pre Order

By Todd M. Cambio | March 25, 2016

2016-03-24 08.21.07

Here is my Throw Back Thursday (TBT) to 2009! This was from my Rhode Island Monthly Magazine photo shoot. They made me flip that tire for about an hour up and down the hill outside my facility. I think they thought it was light and no big deal. Glad they picked one of my lighter ones (350 lb.)!

Since today is the last day to grab my MONSTA Tire Training book at a discount, I figured I’d put this TBT up. 🙂

But seriously, flipping Monsta Tires builds ridiculous raw strength and power when done correctly. This book shows you how to do this correctly plus gives you numerous exercises using tires and a sledgehammer.

Check it out: https://gumroad.com/l/monstatiretraining 

Monsta_ ire_cover_front

I am releasing “Monsta Tire Training” to you FIRST as a PDF through Gumroad before it goes to the editor for final proofing!

This is the raw un-edited version. You may find some spelling and grammatical errors…sorry…like I said, this is the raw un-edited version!

WHY would I do this? 

Because you are my loyal friends, family and fans. I do this stuff for you! AND because I want your pictures, videos and feedback before it goes to print.

I would love to feature you and your feedback and picture(s) in the final version…so definitely send that to me.

Plus, by ordering through me, I will be sending you follow up videos and bonus material you just wont get buying Monsta Tire Training somewhere else!

A video posted by Todd Cambio (@coachcambio) on

Other questions I received: 

Where will MONSTA Tire Training be sold?
– On amazon, Barnes and Nobles and Gumroad.

When will the print version be available?
– I am shooting for May. A couple weeks for the edited ebook version on Amazon.

So Really, what is the advantage to ordering early? 
– This is a great question. By ordering it early, or even later on through me at the regular price of $27, you will get a ton of extra bonus material. Things like a video of the full warm up, a video of technique flaws and how to fix them as well as bonus sledgehammer material. Eventually, you will get the edited ebook as well as the hard copy for the price of shipping only, so seriously, why wait?

Will I autograph a copy of my book?
– Heck yeah!

Stay strong my Friends,

Todd

#CoachCambio

@CoachCambio

https://www.ToddCambio.com

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Spartan Bucket Carry

By Todd M. Cambio | February 6, 2016

The bucket carry tends to be the obstacle that fries people’s back, grip and legs the most.

bucket carry spartan

The simple solution is to get stronger. I am NOT talking about high volume work like CrossFit WODs or boot camp circuits or MetCons.  I am talking about building real raw strength.  You also have to get your core stabilizers working so that a 60 to 100 pound bucket carry becomes light to you.  Lifting heavy things does that for you.  It will take time to build raw strength, so be patient.

Here are my Top 6 Bucket Carry Exercises with goal weight to work towards:

  1. Dead Lift – Men lift twice their body weight and women lift 1.5 times their body weight
  2. Heavy hard style kettlebell swings – Men do two handed swings with at least a 40 kg (88 lb.) and women with at least a 24 kg (53 lb.).  Work up to 15 minute swing ladders.
  3. Front Squat – Squat your body weight
  4. Turkish Get Ups – Be able to complete at least one get up with each side of the body. Men 32 kg (70.4 lb.) women 16 kg (35 lb.)
  5. Push a Sled – Push at least 2.5 times your body weight for men and twice your body weight for women a total of 100 feet
  6. Carry heavy things up hills or ski slopes. Be creative too…logs, rocks, kettlebells, loaded backpacks, etc.  Sport Specific – Fill a 5 gallon bucket with cement and carry it for 10 minutes once you build strength!

Bucket Carry Grip

Here are my steps to holding the bucket during a race:

When you are done with the bucket carry, you will feel ridiculously light on your feet! Aroo!

– Todd M. Cambio, CSCS, SFG II, SGX II

www.ToddCambio.com

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Kettlebell Workshop Single Arm Secrets Wilmington

By Todd M. Cambio | January 23, 2016

Go To The Next Level With Hard Style Kettlebells!  Many people have their 2-handed swings down, but when they switch over to single arm work, it all falls apart.  

This workshop is all about dialing in the single arm swing.  Once you have that down, all the rest just gets that much easier.

The single arm swing is the gateway to cleans, high pulls, the long cycle and snatches.

Kettlebell Snatches


SIGN UP HERE:

Why Train With Kettlebells?
• Builds ridiculous strength
• Boosts your cardio
• Strips off fat like melting butter
• Gives athletes a competitive advantage
• Has the uncanny ability to rehab injuries

Practicing some high pulls with my #SpartanRace #kettlebell today! Basic practice today included: – Windmills x 3/3 x 3 – 24 kg – Freestyle swings, high pulls and snatches. Sets were 8-12 swings per side for 15 mins breaking as needed – 24 kg – Goblet Squats with bottom 3 sec hold x 8 x 3 – 36 kg Just feeling the movements today! #CoachCambio #StrongFirst #SpartanSGX #spartanracetraining

A video posted by Todd Cambio (@coachcambio) on

You Will Learn:
• How to build off previous skills of the Dead Lift, the Two Handed Swing and the Press!
• The Single Arm Swing—Offers more benefits due to its addition increased muscle demands
• The Clean – Showcases the hard style mix of relaxation and tension
• The Snatch – The ultimate in skilled cardio-vascular endurance
Thrusters – Fantastic combo move made even better with kettlebells
• More KB Skills – High Pulls, Clean and Press, and more…
SIGN UP HERE:

Great workshop for kettlebell enthusiasts, for those that want to get StrongFirst certified or trainers that simply want to learn more techniques.
Prerequisite: Should own the 2-handed swing and press. Not a beginner course.
 
Questions call TJ at: 910-470-7766 or Todd at: 860-287-3768
 
StrongFirst Level II Instructor: Todd M. Cambio, CSCS
Where: Momentum Athletics/TFW Coastal Carolina, Wilmington, North Carolina.
 
How Much: Only $97 (savings of over $200)
SIGN UP HERE:

Decided to give my new Spartan #kettlebell a go with some snatch practice! #CoachCambio #StrongFirst #SpartanSGX #SpartanTraining

A video posted by Todd Cambio (@coachcambio) on

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SPRING Strength and Conditioning

By Todd M. Cambio | December 30, 2015

My focus in this age group is teaching proper movement patterns for athletes and reduce the likelihood of injury.  Things like running mechanics, speed, agility, change of direction, footwork, general strength, cardiovascular endurance, and injury prevention.

2015-12-14 15.17.32-1 2016-02-18 15.47.04

While nothing can absolutely prevent injuries, you can train to strengthen and improve movements in multiple planes of motion to lessen the likelihood of injury.

My youth football kids #wrecking it today in their footwork drills! Forward, backwards, laterally, acceleration, deceleration, proprioception and more! To get fast, train fast! Alactic and lactic energy system focus. #CoachCambio #strengthandconditioning #football #youthfootball #speed #agility #quickness #SAQ #wreckbag #spartanracetraining #ocrtraining #spartanup #SpartanSGX #GETWRECKD

A video posted by Todd Cambio (@coachcambio) on

When:  2:45 – 3:45 pm Starting the week of  March 7th – Spring Break

     GIRLS: Mon and Weds

     BOYS: Tues and Thurs

Where: 2 Kingsway Ave, Exeter, NH at CrossFit Reclamation

How Much:

Days per week



2015-05-06 18.10.00

Here are how I believe all athletes need to train:

  • They must go backwards and learn to decelerate as well as accelerate.
  • They must learn to sink their hips properly.
  • They must move laterally and learn to change direction in this plane of motion.
  • They need to strengthen their legs to handle the extremely high forces during change of direction drills and when playing the game of choice.
  • Must master basic things like balancing, lunges, squats, push ups, body rows, jumping, landing, and change of direction.

Think about it, you would not build a house on a foundation of straw or even wood right?

I hope not!  What I will do is cement a foundation of Movement FUNdamentals in the kids that will help them reduce their risk of injury and allow them to be better athletes for their sport coaches!

(Yes that was a 3 little pigs reference)

In case you are unfamiliar with my background, I am a Certified Strength and Conditioning Specialist with years of coaching and athletic experience.  Before moving here to Exeter, I sold my very successful Sports Performance Training facility.  I don’t coach the kids in their specific sport (that is the role of their sport coaches), I focus on making them better athletes so they can excel in their sport.  I have coached athletes of all levels from a middle school girl’s basketball team, multiple high school teams, numerous college players, several professional athletes and even an Olympian and look forward to working with your athlete(s).

Again, to sign up for this program, go here:


Days per week



IF you are new WAIVER MUST BE FILLED OUT.  Please Print it and bring it before the 1st session:WAIVER and CONTACT Information Form

 

Stay Strong,

Todd

www.ToddCambio.com

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Spear Throw Tactics

By Todd M. Cambio | December 16, 2015

The #1 failed obstacle at Spartan Races is the Spear Throw. Yet, it is actually one of the easiest obstacles to become Unstoppable at!  It just takes repetition of the throwing motion to find your groove.

Knock on wood, I have yet to fail the spear throw!  I am not going to over think it, just attribute my success to years of throwing and coaching football.  I coached quarterbacks at one time and decided to use my old QB drills to practice the spear throw.  These are very simple drills that helped me dial in my throw.  These were drills QB’s did every week to maintain their throwing mechanics.

So here it is…the throwing motion and some drills.  Picture throwing a football, more precisely, the top of the football throwing motion. This particular throwing motion is most similar to throwing a spear in my opinion.

Here are the throwing motion steps to dominate the spear throw:

  1. Clear your mind and erase any doubt.
  2. Take all the extra slack in the rope attached to the spear and place it over the barrier. (This is so the line does not get hung up on anything when you throw it.)
  3. Grasp the spear roughly in the middle of so it is balanced (check the balance before moving on) in your hand in line with your ear. This is not a death grip but a relaxed grip.
  4. Once you have the spear balanced, take a step or two back to make some room between you and the barrier.
  5. Literally point your non-throwing index finger at the target and look it in your sites.
  6. Now take a lead step with your opposite leg of the arm holding the spear. At the same time, throw the spear with some decent force at the hay bails. I suggest aiming a little high.
  7. On the follow though of your throw, point your throwing hand at the target upon release.

Spear Throw series

The Spear Throw is also one of the simplest and least expensive obstacles to “build”. You can go to any hardware store and buy the components to make your own spear to practice with.

Spear Throw Hay Bails

Spear Throw Hay Bails

How To Make A Spear VIDEO: HERE 

Practice:

  1. Step and throw – just like in a race but start close, for example 5 yards out.
  2. One Knee Down Kneeling throw – literally throw from the kneeling position.
  3. Two Knees Down Kneeling throw
  4. Feet stuck in mud throw – Stand tall and trow with no step.  pretend feet are stuck in mud.
  5. Extend the distance by 5 feet and repeat above until you get 7/10 throws at each benchmark

Now get out there and practice, practice, practice! If you don’t have a spear yet, start throwing the football around!

Aroo!

– Todd M. Cambio, CSCS, SFG, SGX

#CoachCambio

 

 

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Middle School Boys Strength and Conditioning

By Todd M. Cambio | November 11, 2015

My focus in this age group is teaching proper movement patterns for athletes and reduce the likelihood of injury.  Things like running mechanics, speed, agility, change of direction, footwork, general strength, cardiovascular endurance, and injury prevention.

2013-09-22 11.35.58-2

 

While nothing can absolutely prevent injuries, you can train to strengthen and improve movements in multiple planes of motion to lessen the likelihood of injury.

To sign up for this program go here:

Where: 2 Kingsway Ave, Exeter, NH at CrossFit Reclamation

How Much: $100 (Cash or check is fine too)


WAIVER MUST BE FILLED OUT.  Please Print it and bring it before the 1st session:

WAIVER and CONTACT Information Form

When: Tues & Thurs

November 17, 19, 24 (No Session on Thanksgiving)

December – 1, 3, 8, 10, 15, 17, 22 

 

After having the opportunities over the years to work with this age group, the BIGGEST thing I see is the true lack of an well rounded program.  Everybody wants to simply run the kids more to get them in shape or sign them up for multiple sport specific camp after camp.  My response to that path:  “No, No, No!”

The conditioning piece must be included, and it will.  However, you CANNOT just run them straight all the time, it weakens their hips, creates muscle imbalances and overtrains the quads which actually increases their risk of injury.

By doing one sport specific camp or program after another, you are creating athletes who are actually getting weaker and more prone to injury.  Over time, these imbalances catch up to the athlete in a negative way.  While I do advocate sport camps for skill development, you can’t put skill on dysfunctional athleticism and expect your child to keep improving.  

If your child is doing multiple skill programs for multiple sports at a time…that is simply too much emphasis on skill in my opinion and not enough on general physical preparedness.  

Here are how I believe all athletes need to train:

Think about it, you would not build a house on a foundation of straw or even wood right?

I hope not!  What I will do is cement a foundation of Movement FUNdamentals in the kids that will help them reduce their risk of injury and allow them to be better athletes for their sport coaches!

(Yes that was a 3 little pigs reference)

My athletes Learning To Goblet Squat

My athletes Learning To Goblet Squat

This is where my background separates me from the rest of pack.  We will play games, have a ton of fun, and get our kids ready to kill the upcoming season!

Here is a general training approach I follow to build up my athletes:

Athletic-Development-Pyramid

 

I would be happy to give you any more information and discuss my training philosophies.  And I encourage you to pop in on a session to check us out in action.  But come prepared- these athletes in training are notorious for calling parents and coaches out to join them!

To sign up for this program go here:

Where: 2 Kingsway Ave, Exeter, NH at CrossFit Reclamation

How Much: $100

WAIVER MUST BE FILLED OUT.  Please Print it and bring it before the 1st session:

WAIVER and CONTACT Information Form

When: Tues & Thurs

November 17, 19, 24 (No Session on Thanksgiving)

December – 1, 3, 8, 10, 15, 17, 22

In case you are unfamiliar with my background, I am a Certified Strength and Conditioning Specialist with years of coaching and athletic experience.  Before moving here to Exeter, I sold my very successful Sports Performance Training facility.  I don’t coach the kids in their specific sport (that is the role of their sport coaches), I focus on making them better athletes so they can excel in their sport.  I have coached athletes of all levels from a middle school girl’s basketball team, multiple high school teams, numerous college players, several professional athletes and even an Olympian.

Stay Strong,

Todd

www.ToddCambio.com

When:

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Pro Agility

By Todd M. Cambio | November 9, 2015

The Pro Agility test (or 5-10-5 shuttle test) is a great drill to track an athlete’s ability to start, accelerate, decelerate and change direction. You can use it to test your athlete’s improvements in quickness and as a SAQ (Speed, Agility Quickness) competitive drill.

A video posted by Todd Cambio (@coachcambio) on

1.1 – Pro Agility without touching the line   Materials needed: 3 cones and a stopwatch.  Set cones at the following distances: zero yards, 5 yards and 10 yards.  

 

 

 

 

 

 

 

 

 

 

A video posted by Todd Cambio (@coachcambio) on

1.2 – Pro Agility competitive race (yes I allowed the competitive advantage to the younger brother ;))

Tips to a Better Pro-Agility Shuttle

:

Use the Pro Agility Test to track an athlete’s ability to start, stop and change direction rapidly! #precisionfitness #spartancoaches #spartantraining #spartanrace

A video posted by Todd Cambio (@coachcambio) on

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Kettlebell Workshop Boston

By Todd M. Cambio | November 2, 2015

KB 2H Swing Points Todd

Go To The Next Level With Hard Style Kettlebells!

 
WARNING: Must own the 2-handed swing and press! Not a beginner course!
 
Training with Kettlebells:
• Builds ridiculous strength
• Boosts your cardio
• Strips off fat like melting butter
• Gives athletes a competitive advantage
• Has the uncanny ability to rehab injuries
 
You Will Learn:
• How to build off previous skills of the Dead Lift, the Two Handed Swing and the Press!
• The Single Leg Dead Lift – A powerful drill for strengthening the feet and the ankles and injury proofing the hamstrings
• The Single Arm Swing—Offers more benefits due to its addition increased muscle demands
• The Clean – Showcases the hard style mix of relaxation and tension
• The Snatch – The ultimate in skilled cardio-vascular endurance
• Thrusters – Fantastic combo move made even better with kettlebells
• More KB Skills – High Pulls, Clean and Press, and more…
• Programming – Simple and Sinister
 
Great workshop for kettlebell enthusiasts, for those that want to get StrongFirst certified or trainers that simply want to learn more techniques.
 
Questions call Rich at: (617) 575-9348 or Todd at: 860-287-3768
 
Instructor Todd M. Cambio, CSCS, StrongFirst Level II
Where: Mountain Strength CrossFit, 70 Cross St, Unit B, Winchester, MA 01890
 
How Much: Only $97 (savings of over $200)

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