What's New With N2AthleteX
As the world slowly begins to open up, N2AthleteX opens up with it -- in a new location! But with a new location comes new changes...
New Gym, New Normal
As the world slowly begins to open up, N2AthleteX opens up with it -- in a new location! But with a new location comes new changes...
While transitioning into a bigger space during a global pandemic seemed risky to some, Adrien Rangel thought, “Let’s see if we can make this happen.” And through the support of clients, mentors, friends, and more, this episode of the N2AthleteX Podcast shares that small victory in a time of utter chaos.
Since moving to 2009 Electric Rd. (Suite A), the gym has expanded from 1800 sq. ft. to 4600 sq. ft. with twice as much turf available for speed training! The weight section has been separated from the turf as well to avoid training on top of one another. And while the gym will continue to keep the same vibe and atmosphere as before, there are some necessary changes needed to keep every athlete safe:
There will be no more than 6 athletes training together at a time
A 15-20 minute “clean break” is required between each training session
The CDC recommended masks will be provided for athletes who wish to use them
A new waiver must be signed, either in-person or online
These simple, but necessary changes will help all athletes, parents, and more who enter the facility safe and healthy while re-emerging into our new normal.
In light of these recent events, N2AthleteX is looking to help the community any way possible -- especially the high school seniors who lost their season or may not get a full season this fall. Contact Adrian via phone, email, or DM for more information on Team Training sessions to prepare for our eventual return to play!
As well, if any trainers, coaches, physical therapists, etc. are looking for work during this time, N2AthleteX is searching for new coaches to help train and lead these athletes.
Functional Fitness for Protection w/ Tim Habla
As a former Drill Sargent, Tim Habla sees functional fitness in a new light. Sending years dissecting these movement patterns allowed Tim to teach others how to defend themselves while getting in the best shape of their lives.
As a former Drill Sargent, Tim Habla sees functional fitness in a new light. Sending years dissecting these movement patterns allowed Tim to teach others how to defend themselves while getting in the best shape of their lives.
“From learning how to break the body, I’ve learned how to fix the body.”
Throughout his journey, Tim has discovered that the body absorbs damage in the hips... and in return provide power from the hips as well. From there, Counter Respons Fitness was born. Tim continually spends his time in the lab, working with clients to combine functional fitness with martial arts, modifying movements as his clients need to activate and not irritate the right muscle groups and movement patterns.
The Clients of Counter Response
The world can be a scary place, and whether or not we stay up to date on the news, we always feel as if we must look over our backs. Over the past 4 years, Tim has had the privilege of helping over 80 individuals rebuild themselves from all walks of life:
Those Dealing with Past Trauma
Those Who Have Never Fought... and Never Want To
Those Who Live In Fear of What Could Happen
No matter what his clients are going through, Tim provides an opportunity to build awareness and the knowledge to properly defend oneself. By continually triggering new neurological pathways (often confused with muscle memory), Tim’s clients learn to fight weaknesses by mastering the right forms in his teachings.
Programming For The Alpha
As Tim comes from a long line of Baptism by Fire, it’s easy to assume he throws his clients into the ring with a sink or swim mentality. However, when in a controlled environment, jumping right into his program is the best way to learn.
After asking for previous injuries or immediate knowledge needed, Tim starts his clients out by saying: “You are ultimately responsible for you... everything we do is modifiable... so keep up.”
Tim doesn’t overcomplicate his programs, screening his clients’ movements through every session. He starts by programming for himself -- the Alpha Program -- and modifies from there
based on specific needs -- the Bravo Program. All of Tim’s trainers understand the primary objective of each session and are prepared with 2-3 different modifications for each movement.
Using Tim’s plug-n-play program, each day flows throughout the week... just as each bar in a symphony leads to the next. Monday prepares the body for Tuesday, while Tuesday deloads from Monday and prepares for Wednesday... and so on. But how? What’s the secret?
Built-In Deloads
While there is no secret “hack” or a “single best” program for everyone, Tim’s unique program does include built-in deloads (in the form of bag work) to help the body recover faster than traditional methods.
“You can only do what you can recover from.”
Each weights session, we are building pressure in our joints and so on... and the faster we can get rid of that pressure, the better the body is able to deload and prepare for the next session. Tim found that through proper bag work, his clients are able to deactivate the pressure built up through the weight sessions. And as always, he finds the modifications needed for each individual.
Modifying Through Life
Throughout our lives, we will experience different injuries, limitations, or obstacles. But there is always something we can do. By starting now, and staying consistent, we can help our bodies grow past these limitations to stay fit and healthy. Tim provides these exercises to emphasize during certain times in our life to do just that:
In Our 20’s: focus on continually building
Olympic Lifts like Cleans and Snatches
Powerlifts like Squats and Deadlifts
Become Functionally Strong
In Our 30’s: deactivate from the stress -- men, specifically, keep stress in their hips ○ Cleans
Lunges
Running
In Our 40’s: we no longer have to spend as much time with weights as we used to
Dexterity/Mobility
Running
Now, these are just points of emphasis to help aid our fitness journey throughout our lives... some people can do more while others may need to do less... and that’s where having the mind of Tim Habla comes in.
Counter Response has recently moved into a 10,000 sq. ft. space at 941 Industry Ave., Suite A, Roanoke, VA! The grand opening to the public will be May 16th, so mark your calendars if you want to see how functional fitness meets Martial Arts.
Faith, Basketball, & More w/ Coach Eric Walker
Join Adrian Rangel as he interviews ABA Rising Stars coach, Eric Walker, about succeeding in faith-based programs.
Join Adrian Rangel as he interviews ABA Rising Stars coach, Eric Walker, about succeeding in faith-based programs.
Faith, Basketball, & More
Coach Eric Walker, affectionately called 'Coach E', sat down on the N2AthleteX podcast to discuss how he balances faith with both his youth & professional basketball athletes. As the head coach of the Roanoke Rising Stars and organizer of the Skills & Drills Basketball Camps, Coach E aims to provide an outlet for athletes... and not just through sports.
Keeping The Faith
By starting every practice and game with devotionals and prayers, Coach E keeps the faith in athletics. He leads by example, giving thanks after every game, and regularly growing in his faith practices.
Growing up, Eric's family went to church but it wasn't yet a part of his lifestyle. He went onto the military, getting out of the habit of the Sunday preachings... only to find it again in North Korea. A few years later, Eric understood why he kept drawing closer to the Faith. He is a messenger.
And through this realization, Coach E began incorporating the publications that helped to influence his faith into his practices. Together, athletes and Walker dissect both the biblical principles & life principles presented in these passages.
Coach E began to speak his truth while letting others still be themselves. This practice of devotions continues even if he is not there, and it's this consistency that has given such great results for the athletes and teams he's coached.
Practicing What You Preach
Aside from his professional basketball teams, Coach E also hosts early morning Skills & Drills Clinics. Every Tuesday and Thursday, athletes of all ages show up before dawn ready to learn. Coach E is right there with him, devotional in hand and ready to lead.
"If you want success, the day starts early."
Coach Eric Walker
Just as Eric strives for excellence in his faith and coaching, he expects his athletes to do the same.
Student-Athletes who walk into his gym with a C- grade won't cut it. To find success in basketball, school, and life; these kids must put for A+ effort in all things they do. And when that mentality clicks for his athletes, Coach E can tell.
They set their alarm to be on the court at 5 am. They get their parents up to drive out there. They show up awake and ready to get better. This type of preparation does more for the athletes than any jump shot or sprint drill. Coach E's clinics prepare athletes for college and beyond -- they're ready to wake up early, handle the training, and school.
Now, sometimes, this can be difficult to accomplish. Parents may be hesitant to wake up that early to take their child to train, drop them off at school, then head to work. It's a lot to handle! On the other hand, as discussed in Dr. Turk's episode, there are parents who may push their children into waking up before they're ready... practicing more than they care to... and burning them out before their prime.
That's why Coach E makes a point to make his clinics and practice about the athlete, even by bringing ALL ages of athletes together.
The Bigger Picture
Walker's training rarely differs in the age of the athlete. Yes, there are progressions and regressions as with all drills and exercises. But, when a third-grader walks into the gym and sees a professional athlete ready to do the same drills, something special happens.
The younger athletes get a sneak peek of what they could be if they stick with the drills and improve their abilities. And while they may not be ready to perform the exact drills, they are willing to try it... AND NOT AFRAID TO FAIL! As well, the older athletes have a chance to role model and lead the youths. This helps push them to not only be better athletes but better individuals.
And it is these types of individuals that help Coach E and his ABA team bring joy into the Roanoke community. As these athletes work as messengers and role models, kids are given hope and someone to turn to. Everyone is then able to come together and bring some peace to an otherwise tragic world at times.
Join the Movement
If you're a coach looking to bring some more faith to your teams and athletes, Coach E has this advice: make it your own. Bring your own flair to it and grow with your teachings as you wish your athletes to grow. Find what you identify with, and see how it can help the athletes.
Many times, kids will hold onto whatever it is they're feeling/experiencing, unable to talk about it until they explode. But, by not pushing anything on them and simply speaking your truth, you are able to open the door to discussions.
Not ready to start daily devotionals and prayers with your athletes? That's okay! Even a simple share of the Rising Stars movement or Coach E's clinics can help spread this positive message. Check out the Rising Stars' Facebook Page or send a message to Coach E here.
Skills & Drills Basketball is hosted every Tuesday & Thursday from 5 am - 7 am at Faith Christian School.
Resilience In The Face Of Adversity w/ Kellen Smith, PT, DPT
As the first month of 2020 comes to a close, most individuals are realizing how hard it will be to reach those goals… but PT, Kellen Smith, and paraplegic, Scott Mills, have something to say before these individuals give up.
As the first month of 2020 comes to a close, most individuals are realizing how hard it will be to reach those goals… but PT, Kellen Smith, and paraplegic, Scott Mills, have something to say before these individuals give up.
Resilience In The Face Of Adversity
The beginning of a new year always spurs up conversations about our new goals for the year. For many, these goals are lofty --
"I'm finally going to get a budget together!"
"This is the year I lose 20 pounds!"
"It's time I stop procrastinating on projects and dreams."
But, for others, their new year's resolution is as simple as enjoying a basketball game for the first time since the accident.
Kellen Smith was just 16 years old when a Chevy Astro Van hurled into him at 59 mph. After suffering a fractured leg, internal damage, and a head injury; Kellen spent 30 days in UVA. A once proficient soccer player was told he may never play sports again. Kellen was wheelchair-bound.
It was almost 2 months before Kellen could begin to walk again... but only with crutches. Eventually, he proved the doctors wrong, finding weightlifting and cheerleading.
Kellen progressed through the years, cheerleading in both his undergraduate and graduate programs. Now, a PT at [unsure if he is still working at Roanoke Memorial], Kellen directs his focus on trauma and cardiac ICU patients. And it's here where he found his passion.
The Real Love For Wheel Love
Not every patient he met would be able to walk again, and oftentimes, they asked, "what comes after this?"
For years, Kellen couldn't answer them. It wasn't until he met paraplegic, Scott Mills, paired with another major surgery that an idea sparked in Kellen. After electing to re-break and set his once fractured leg (due to back pain in recent years), Kellen was out of work for 6 months.
But, for Kellen, this wasn't a time to mope or feel down. This was the downtime he needed to create Wheel Love with his friend, Scott. Wheel Love is a non-profit organization dedicated to getting differently-abled folks out and active!
Kellen recently sat down with Adrian Rangel on Episode 15 of the N2AthleteX Podcast. Together, the pair discussed the beginnings of Wheel Love... and their thoughts on what the future has in store.
Wheel Love began as a spinal cord injury support group. However, Kellen and Scott noticed there were more people in Southwest Virginia that needed their help. CP, Spina Bifida, Autism, and more affect hundreds of individuals on a daily basis. And, Wheel Love is here to support them any way they can.
It's Human Nature
It's very easy to experience an injury and give up on sports. It's easy to not try to do things differently. It's in our nature to see all the things we CAN'T do... thinking to ourselves, "man, that would be so cool to do if only I could."
There will always be resistance when it comes to changing the way we approach life. but Kellen and Scott are set to change that. No matter how massive the injury, no matter the activity, Wheel Love looks at the situation and asks, "how can we adapt this to make it available?" Wheel Love offers a wide range of activities for differently-abled athletes, including:
Wheelchair Basketball
Adaptive Kayaking
Adaptive Skiing
Bowling
Fishing
And with the help of generous donations, volunteer therapists, and a community of supporters, they are soon to offer more activities. Take a look at some of Wheel Love's up-coming events here {{hyperlink to community events page}}.
"Give Me a Sawzall and a Hammer"
This is the kind of mentality needed to make a difference. To not let boundaries or expectations get in the way of accomplishing something great.
Wheel Love is showing not only those who are wheelchair-bound but everyone who thought their goals were too high to reach... that WE CAN. By showing and supporting others it is possible to step outside their comfort zone (and succeed), Wheel Love is making a difference every day.
"That first step is scary as hell, but then you're like, 'Damn, that was cool. That was neat.'"
Kellen Smith
Watching a child with autism -- who was resistant to kayaking in the unknown waters at first -- laugh with joy and never want to leave... allows others to see what is actually possible (not what they thought was possible).
There are no restrictions to be a part of the Wheel Love community -- because there are no restrictions on what is possible for people. So, what's your excuse?
Life doesn't stop moving. There are moments that are going to be tough -- really tough -- and moments that are going to suck. These are the times when we need to lean in and embrace the suck. As the first month of 2020 comes to a close, and most individuals are ready to give up on their goals, this is your motivation to keep rolling.
Share The Love
For those that wish to make a contribution or share the love of Wheel Love -- visit wheellove.org or visit them on Facebook @WheelLoveSWVA!
Know of someone who would love to be involved? Maybe you'd love to be involved in Wheel Love -- email Kellen at wheelloveswva@gmail.com
The Art and Science of Training w/ Tyler Perdue
Spencer & Adrian sit down with Strongman Competitor, Tyler Perdue. Together, they discuss the importance of finding clients the "why" ... as well as incorporating Strongman Lifts into athletes' programs.
Intro
Spencer & Adrian sit down with Strongman Competitor, Tyler Perdue. Together, they discuss the importance of finding clients the "why" ... as well as incorporating Strongman Lifts into athletes' programs.
Tyler’s Background
From Football games to Muay Thai... to Strongman Competitions, Tyler Perdue spent his life exploring every avenue the sports world has to offer. And as his influence in this world grew, Tyler became an early mentor to Adrian -- allowing Adrian to work out of Tri-Star Roanoke -- making Tyler the obvious choice for Episode 12 of the N2AthleteX Podcast. While known for its powerlifting and strongman backgrounds, Tyler's inspiration for opening Tri-Star Roanoke lied in the general population. Tyler wanted to create a space for everybody... and he accomplished just that. By melding the worlds of general fitness and competitive lifting, Tyler created an atmosphere of inspiration and dedication.
Eventually, this ability to connect with clients and members brought him to Baltimore. As the fitness director of Merritt Club, Tyler oversees all personal, private, and group training sessions. And, he's done this by following one simple rule:
“Do things the right way and treat people the right way.”
Tyler gets to know his members on a personal level to ensure their success and commitment to the gym.
Not Just A Member
To Tyler, and many other successful coaches, the general population of people want to get healthy, more active, and increase their quality of life... as well, many of them already know how. Where they fail is in their consistency -- or, as it's more well known, motivation. What is it about Tyler's members that keep them motivated and coming back in to workout?
He gets to know them... and their "whys."
High school, collegiate, and professional athletes all have the same (if not, similar) goals in the weight room -- to get better at their sport. But the general population of people isn’t concerned about decreasing their 40-yd. time... or throwing a ball faster, farther, or better. They have a plethora of motivations behind joining a gym.
And, as coaches, it's our job to not only uncover their "why" but understand they have a lot of other things going on in their life. These events are things they either want or have to do. BUT, if they can't properly take care of themselves (through fitness), it becomes very difficult to accomplish those things.
Over the years, Tyler has discovered a process to help his members take a deeper look at themselves... all while enjoying their time at the gym. He treats them as people, not just paychecks in the mail.
There’s An Art And Science To It All
In this episode, Tyler discusses is 5 phases to understanding his members' "why." And, as he puts it, this is where the art of coaching comes into play.
When coaches ask their clients why they've come to workout, many don't have an answer. This is an opportunity coaches can use! Together, the coach and client can push through the unknown and discover WHAT exactly will help them reach their goals and stay consistent.
To start, many individuals want to feel a certain way. Whether it's feeling confident enough to go shirtless at the pool or being able to walk without cringing pain... there are certain feelings we can associate with getting into better shape.
A Deeper Why
From those feelings, other actions spout. What does the feeling of more confidence bring them? What can they do if they're no longer in pain while walking? This is the second phase of understanding your members' why.
Now, it's time to envision that. What do those actions look like? Possibly the confidence to not only take their shirt off at the beach but to take more trips with the family out there... or finally going on those long walks with their significant other... or even dancing with at their daughter's wedding.
As well, coaches can expand those whys beyond the member -- How do you want people to see you or remember you? This simple question sparks the deepest why to their commitment. More times than not, they don’t want to be someone who quits on their dream, but someone who looks to their family and says, “I’m doing this for them… and I’m not going to let them down.”
Creating this space of self-reflection goes far beyond the initial meeting as well. Tyler mentions a few strategies he uses to continue coaching his clients… even when he’s not around them.
Accountability Anchors
Whatever his clients deem their deeper why -- whatever it is they get out fitness -- is written down on a colorful card. This card is read every morning or night... as it sits right beside the bed. So every day, Tyler's clients are reflecting on their "why."
But, it's not just once a day this is happening. Tyler also shares that he uses the same colored tape stuck around daily objects to trigger a reminder of that card. In the car... on those cubicle pictures... a bathroom mirror... wherever his clients need the reminder the most.
Tyler terms these tips, "Anchors" as they help to anchor his clients' thoughts to their "why." Because as much as we know how great that hour in the gym is, it's what we're doing with the other 23 hours that matters the most.
Finding The Right Time To Talk “Whys”
Not every member will be comfortable discussing this with a coach right off the bat. It takes time and, more importantly, it takes trust. Coaches must understand when to ask these questions on a case-by-case basis... and to assess when to bring them further down the phases.
As well, it's also important for a coach to know when to let go of a client. It's a sad truth that one coach can't help everybody. But it's that realization to determine who are the energy vampires taking away from the members who need you.
Sometimes, an energy vampire only appears for a day -- after all, general population individuals have plenty going on in their lives. They could have had a terrible day at work... their dog may have passed... or they simply didn't take care of themselves the night before. For these vampires, coaches can pull them over and discuss how to improve the session.
Other times, it takes a firmer touch. Those who aren't willing/don't know to put in the work the additional 23 hours of a day won't see results... and they may blame the coach. These should be handled case-by-case but may result in the termination of that relationship. After all, it's toxic for every party involved.
The Science Of Strongman
Now, once members' goals and whys are established and committed to, the coaches can really have some fun with the program. This is where coaches begin to push their clients to just below their threshold to produce results.
For youth athletes (as well as some general population), this could mean incorporating Strongman lifts! These lifts are odd. The tools are awkward to maneuver. But the benefits... are totally worth it. Tyler suggests incorporating the following lifts into athletes' programming:
The Log Clean & Press
The log is big, bulky, and seems as if it's putting athletes into a terrible position. But, athletes are rarely in the correct postural position during their sports. And the Log Clean & Press helps to incorporate those different positions in a controlled setting.
Athletes receive the same triple extension as with a traditional Barbell Clean... without the long progression period or the same injury risk during the catch. As well, the shoulder stability needed for the pressing portion is greatly increased by the neutral grip of the log... as opposed to the barbell.
Farmer's Carries
Heavy Farmer's Carries are one of the 5 basic movements -- squat, hinge, push, pull… and the loaded carry.
These carries require the athlete to exert force on one foot at a time while activating their core throughout the entire movement. Under the load, athletes' shoulders and grip strength transform dramatically... not to mention the pure grit created in their minds.
Sandbag Lifts & Carries
The most easily accessible lift of the three, Sandbag lifts require athletes to move and awkward weight in a variety of directions. Sandbags can be picked up, carried, thrown, pressed, walked with, and more! Depending on the weight used, athletes can use this Strongman exercise to build their posterior chain, engage their core, or even condition.
While not all Strongman lifts are meant for athletes, incorporating a few on a regular basis can help athletes get stronger as well as gain composure under uncomfortable positions/circumstances. Now, these pieces of equipment may also be hard to come by. But if Tyler could choose just one to incorporate into an athlete's program... it would be SANDBAGS!
Stay In Touch
While Tyler would rather avoid spending his days on social media, he is always available to chat! Whether you're looking for a consultant to help your small gym or have a question about the podcast, feel free to reach out to him on Instagram @z_tyler_perdue or Facebook @Tyler Perdue.