Foam Roller Flow Routine (FREE Cheat Sheet)

 

Grab your foam roller and flow between 10 self-massage moves that hit your whole body. 

This routine will improve tissue quality and break up scar tissue, adhesions, and knots.

It’s ideal for tight muscles and achy joints and best performed pre/post-workout and anytime of day.

===> DOWNLOAD [Foam Roller] Cheat Sheet

Here’s how to do it: 

Perform each move for one minute with no rest between moves for 10 total minutes. Switch sides at the halfway 30-second mark for all single-sided exercises:

  1. Quadriceps L/R
  2. Hamstrings L/R
  3. Adductors L/R
  4. TFL/IT Band L/R
  5. Glutes L/R
  6. Calves L/R
  7. Shins L/R
  8. Shins (Lateral) L/R
  9. Lats L/R
  10. Thoracic (Upper/Mid-Back)
  • Pay attention to which areas of your body are most sore and tight and be sure to spend extra time on these areas at all other times pre/post-workout. Prioritizing your self-massage in this manner will provide you the biggest bang for you buck.
  • For knee pain, focus on #1, 4, 5 
  • For shoulder pain, focus on #9, 10
  • For back pain, focus on #2, 3, 5, and 10. #10 is also great for improving posture.
  • If you run/jump a lot and/or suffer from shin splits, focus on #6, 7 and 8.

I simply cannot stress enough the importance of daily self-massage. It will make you feel better, move better, and perform better.

If you’re serious about changing your body, feeling better, and making serious gains in the weight room and on the field/court, then “self-massage” days are a must.

After all, you’re only as strong as how well you allow yourself to recover.

===> DOWNLOAD [Foam Roller] Cheat Sheet

Athlete Spotlight: Nick Ragano



Teams/Organizations you play for: Paul VI Catholic HS Varsity Football

  1. What motivated you to start training at TrueAP? I needed to improve my ‘measurables’ and improve my form & technique to take my game to the next level.
  2. What results have you seen since? I am noticeably stronger, quicker & more agile. This has led me to play with more confidence on the field.
  3. What specific aspect of our program do you like most? Aaron and the TrueAP program is a great mix of expertise, professionalism, and motivation.
  4. Why would you recommend other athletes train with TrueAP? TrueAP develops athletes in a different way than traditional coaching.  The TrueAP trainers are experienced and know how to cater training to the needs and goals of the athlete. I’ve seen improvements in both my strengths and weaknesses.
  5. Any specific accolades/honors you’d want to add: USA Football Regional Team Training Camp Selectee

Athlete Spotlight: Gabi Walker

What motivated you to start training at TrueAP?

As a 3rd degree Blackbelt in Taekwondo, I had competed in the last 5 USAT National Championships, AAU national Championships, International Tournaments, and dozens of local and regional tournaments. I made the decision in Jan 2018 to leave competitive Taekwondo and shift to a team sport I could play in high school, volleyball.  I was used to a very high level of training and competition, so I was looking for a training regimen that I could focus on for that. We found TrueAP in June 2019 after my first year of high school and club volleyball. It took me that year to figure out what I needed to specifically train on to be successful in volleyball, and TrueAP offered everything I needed. From speed, agility, and conditioning training to specific skills training in vertical jump training with Vertimax, TrueAP had everything I was looking for under one roof.

What results have you seen since?

My coaches have seen a significant improvement in my overall strength & conditioning. I am more fluid and quick on the court, and my vertical jump has increased 4 inches so far. I was able to make the jump from the freshman team to the varsity team with just one year of total playing time. It was clear the focus on my body since June with TrueAP has led to a very noticeable development in my volleyball skill set.

What specific aspect of our program do you like most?

The coaches in the program. Always going out of their way to work around my schedule, always rooting and being invested in my success. I have always loved working out and training, but the coaches here have always made it fun and worthwhile, even when I didn’t really feel like going in one day, I always left glad I went in.

Why would you recommend other athletes train with TrueAP? 

TrueAP is always willing to work on what you specifically want or need to work on. They are invested in your desire to improve, are not pushy, but will make you work. The effort both you and the coaches put into your training will pay off, and it feels like a team effort when I work with them.

Is there anything else you’d like to add about your experience with us?

Just want to say thank you so far. My club coaches, high school coaches, parents and teammates have all noticed the real changes in my game since I began training full time again. It has been fun, grueling, and I signed up for more…

Teams/Organizations you play for:

Chantilly High School Varsity Team
Paramount Volleyball Club

Any specific accolades/honors you’d want to add:

Taekwondo: USAT National Championship Bronze Medalist-Blackbelt Olympic SparringAAU National Championship Silver Medalist-Blackbelt Olympic SparringU.S. Open International Taekwondo Championship Bronze medalist- Blackbelt Olympic Sparring4X USAT Virginia State Taekwondo Champion- Blackbelt Olympic Sparring4X AAU Regional/District Taekwondo Champion-Blackbelt Olympic Sparring

Volleyball: 2018-2019Paramount Volleyball Club4th place National Event Qualifier (NEQ)

Registration for ‘Fall 2’ Programs is NOW OPEN!

Register by 10/15 and save 20% with code: fall20

Don’t let your athlete spend another second frustrated with a lack of results from their current efforts. They deserve better!

At True Athlete Performance, we are committed to improving athleticism and confidence by providing a safe, fun, skill-based experience for athletes ages 8 to 18. 

Is your athlete looking to jump higher, move faster, reduce injuries and become a more dangerous player on the field or court?

If your athlete is… 

  • not afraid of a little hard work, 
  • willing to invest 2-3 hours a week for 6 weeks, and 
  • wanting to bring their performance to the next level

… then it’s time to register for Fall Sports Performance Training! Guarantee Your Athlete’s Spot Today!

Our Performance Training programs are individually designed based on 3 different age groups. Programs include all sports and skill levels, from youth to high school and beginner to elite.

  • YOUTH – Designed for ages 8-10, this program creates the foundation for coordination and athleticism. Learning how to train, athletes will gain an increase in confidence through proper body mechanics, running technique and bodyweight exercises in a positive environment.
  • MIDDLE SCHOOL ATHLETE – Designed for ages 11-13, this program progresses to more athletic movement with an increased emphasis on power and speed, age-appropriate weightlifting, and overall movement quality.
  • HIGH SCHOOL ATHLETE – Designed for ages 14-18, this program helps to develop high-level power and strength, and implements advanced speed and agility drills.

Imagine what it will be like 6 weeks from now when your athlete has the confidence to perform and compete at a higher level, or even walk out onto the field or court as a Team Captain. 

The solution is right here, right now… so take action today!


True Athlete Performance Fall 2 Sports Performance Training

Frederick, Md
Tuscarora Recreation Center (6321 Lambert Drive)

October 28 – December 11 – Offered Mondays and Wednesdays

Youth 5:30-6:30pm
MS 5:30-6:30pm
HS 6:30-7:30pm

Hagerstown, Md
Lifehouse Church (515 E Wilson Blvd)

October 29 – December 15 – Offered Tuesdays and Sundays

Youth 6-7pm
MS 7-8pm
HS 8-9pm

Chantilly, Va
The nZone (14550 Lee Road)

October 29 – December 14 – Offered Tuesdays-Thursdays, and Saturdays

Youth 5-6pm
MS 6-7:30pm
HS 6-7:30pm

Purcellville, Va
Olympus Gym (201 N Maple Ave #204)

October 28 – December 11 – Offered Mondays and Wednesdays

MS 6-7:30pm
HS 7:30-9:00pm

3 Reasons to Integrate VertiMax into Your Training

VertiMax is the leading vertical jump and speed training system currently being used by 70% of the NFL, 60% of the NBA, and 80% of Division I colleges across the country.

Regardless of the sport, VertiMax elevates an athlete’s ability to generate force faster to create a more competitive athlete at any level.

Here are 3 important reasons why you should integrate VertiMax into your training:

  • VertiMax is a new and different type of training system! An advanced form of plyometrics that is 6X more effective at developing explosive power than traditional plyometrics.
  • It will get you results you’re not getting now! VertiMax is a new and separate type of training called “Light Load, High Speed” training which can’t be performed with weights or traditional plyometrics.
  • You’re going to see those results were it counts – during competition! VertiMax is a functional trainer that allows you to simultaneously load and train multiple body parts with sports specific motions and at sports specific speeds to develop all muscle groups required to make those game winning moves.

We are taking a maximum on 5 athletes that are looking to develop SPEED, increase vertical JUMP ability and become more EXPLOSIVE utilizing the VertiMax system.


HAGERSTOWN

Where:
Hagerstown Sports Club and Fitness 20321 The Gardens
Hagerstown, MD 21742

Session Length:
60 mins

Days/Times:
Offered Monday – Sunday (After your purchase call or email to schedule).


CHANTILLY

Where:
nZone
14550 Lee Rd
Chantilly, VA 20151

Session Length:
60 mins

Days/Times:
Offered Sunday – Saturday by appointment only.


Athlete Spotlight: Resse Sitter

Athlete Spotlight: Resse Sitter - True AP

About Resse: I play for Liberty Elite Volleyball Club and I am a part of the Lady Jr. Rebels volleyball team for E. Russel Hicks middle school.  I am also preparing for my black belt test in October 2019 for Tae Kwon Do at Mr. Jimmy’s White Tiger Martial Arts.

TrueAP: What motivated you to start training at TrueAP?
Reese: TrueAP was a small part of my volleyball practices over the years and during that time I had so much fun so I decided to get involved with their year-round programming.

TrueAP: What results have you seen since?
Reese: I’m happy I decided to do TrueAP because I have seen a major difference in my strength and athleticism while on the court which has made me a better overall player.

TrueAP: What specific aspect of our program do you like most?
Reese: TrueAP is nice because they make conditioning fun with games and competitions.

TrueAP: Why would you recommend other athletes train with TrueAP?
Reese: I would recommend TrueAP because you are pushed to try harder and that is what every athlete needs to maximize potential.

TrueAP: Is there anything else you’d like to add about your experience with us?
Reese: While I was training it felt like a comfortable atmosphere and the coaches were very welcoming.

Are your athletes still struggling to increase speed and quickness?

One of the biggest myths in training is that you can’t train an athlete to increase their speed. As a result, many coaches and parents of youth athletes fail to help them develop their true speed, quickness and athleticism potential.

These same coaches and parents try to compensate for this with more skills training and extra time spent practicing and playing on multiple teams of that same sport… even year-round.

Are you making this mistake with your youth athletes?

The truth is… not only CAN you train speed, but an athlete will have a much better chance of developing more speed, agility and long-term athleticism by training for it when they are young and developing.

One of the most important periods of motor development for children is between the ages of 8 and 12. During this time, children are developmentally ready to acquire the fundamental movement skills that are the cornerstones of all athletic development. These fundamental skills include running, throwing, jumping, hopping, and bounding. The introduction of these  “ABCs” of athleticism (agility, balance, coordination, speed) during this period will lay the foundation of athletic excellence for years to come.

Training should focus on building athletes up from a foundational level with exercises, games and drills that appeal not only to their growth and development, but also to their curiosity and enthusiasm.

If your athletes are having fun, they will be more engaged.  If they are more engaged, they will experience more success.

Consider it a window of opportunity!

If you want a jump-start to increasing your athletes’ speed and quickness, be sure to check out our Fall Sports Performance Programs!

Our programs are specifically designed for 3 different age groups, and include all sports and skill levels from youth to high school and beginner to elite. They will put your athlete on the cutting edge and ensure that they are using the latest and most effective training methods.

Act now, classes kick off 9/9 – Fall Sports Performance Programs

Train Hard, Train Smart, Train True…

Registration is Open for Fall Programs

Registration is Open for Fall Programs - True AP

Register by 8/31 and save 20% with code: early19

At True Athlete Performance (TrueAP), we are committed to improving the athleticism and confidence of our student athletes by providing a safe, fun, skill-based experience for kids ages 8 to 18.

If your athlete is:

  • looking to jump higher, move faster, reduce injuries and become a more dangerous player on the field or court; 
  • is not not afraid of a little hard work; 
  • can invest 2-3 hours a week for 6 week; and
  • Is looking to take their game to the next level

… then guarantee their spot by REGISTERING NOW  for our Fall Sports Performance Training!

Our Performance Training Programs are specifically designed for 3 different age groups, and include all sports and skill levels from youth to high school and beginner to elite.

  • YOUTH (ages 8-10) – This program creates the foundation for coordination and athleticism. Learning how to train, athletes will build confidence through proper body mechanics, running technique and body-weight exercises in a positive environment.
  • MS ATHLETE (ages 11-13) – In this program, training progresses to more athletic movement with increased emphasis of power and speed, age-appropriate weightlifting, and overall movement quality.
  • HS ATHLETE (ages 13-18) – This program helps athletes develop high-level power and strength, and implements advanced speed and agility programming.

 


Frederick, MD

Starts 9/9 – Offered Mondays & Wednesdays

Tuscarora Recreation Center | 6321 Lambert Drive, Frederick


Chantilly, VA 

Starts 9/10 – Offered Tuesdays, Wednesdays, Thursdays & Saturdays

The nZone | 14550 Lee Road, Chantilly


Hagerstown, MD

Starts 9/10 – Offered Tuesdays & Sundays

Lifehouse Church | 515 E Wilson Blvd, Hagerstown

5 Ways to Maximize Your Athletes Recovery

All athletes know the feeling of being sore, whether after an intense workout, a tough practice or a closely contested game. The discomfort that comes the morning after a tough physical bout when players step out of bed is called delayed onset muscle soreness.

That pain is the result of muscle damage after strenuous exercise, leading to symptoms of swelling, soreness, pain, stiffness, and weakness, often lasting for several days.

Use these five ways to recover faster, avoid injuries and improve sports performance this season: 

1.) Sleep

Sleep is the most important when it comes to recovery. Adequate sleep helps to provide mental health, hormonal balance, and muscle recovery. You need to get enough sleep, athletes ages 6-13 should sleep 9-11 hours and athletes ages 14-17 should sleep 8-10 hours. Here’s a few tips for deep sleep:

  • Turn off all electronics an hour before bed.
  • Drink a glass of milk, which contains “tryptophan” an amino acid which promotes sleep.
  • Get to bed early. Hours slept before mid-night are proven to be more effective than those slept after.

2.) Hydration

Drinking proper amounts of water is critical to health, energy, recover, and performance. Typically, athletes are very attentive to hydration levels before and after games, but maintaining proper hydration during training, practices, and during recovery times are just as important. Here’s a few tips for proper hydration: 

  • Water is the best way to hydrate.
  • After training, practice, competition consume 20oz for every lb of body weight lost.
  • Check your pee. The darker and more color in your pee the less hydrated you are and the more water you need to drink.

3.) Chocolate Milk.

Chocolate Milk provides fluid, carbohydrates to replenish your body’s supply, protein to promote muscles healing and the sodium that you’ve sweated away. Consume chocolate milk in the first 20 minutes after training, practices, or games. Plus, it’s rather inexpensive and tastes so good!

4.) Self-Myofascial Release (Foam Rolling)

Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. This method can be performed with a foam roller, lacrosse ball, or your own hands. By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice. 

Read my article and FREE CHEAT SHEET on foam rolling for more information.

5.) Focus on Mobility

Spending just 5-10 minutes a day stretching can increase your range of motion, improve your movement efficiency, and, most importantly, reduce your risk of injury. Plus, after a tough day on the field, it just feels great.

To get started, try these 3 mobility moves two times a week for one month and I guarantee you’ll feel a difference!

Dedicating additional time to the categories of sleep, hydration, nutrition, self-myofascial release, and mobility will increase your performance, decrease recovery time, and lower your risk of injury. These strategies take very little time, but can make the difference over the course of a long season. Coaches and athletes don’t take advantage of it because they don’t want to dedicate the time to the little things that matter most.

Will you make time?

Personal Training?

Are you interested in a big promotion
for PERSONAL ATHLETE TRAINING?

Whether your athlete is a beginner, aspiring to make a team, or trying to earn a starting spot, we are fiercely committed to helping them achieve their performance goals.

For a limited time, we’re offering a discount on our award-winning personal training program for athletes.

Click the link below and an exclusive email promotion will be sent to you shortly.

Maryland Athletes – Click here 

Virginia Athletes – Click here

This special offer is gone 5pm this Friday.

Why Try TrueAP’s Personal Training Program?

  1. We Target Your Athlete’s Individual Needs & Goals
    If you have specific needs or goals that don’t fit directly into what we do in our larger group-based offerings, this is the perfect way to maximize progress toward those.
  2. Receive More Advanced Training
    Each client will work one-on-one with a coach, allowing us to utilize more complex movements that can’t safely be part of larger group formats. We won’t have to hold back, so we can use the best movements possible to accelerate results.

These sessions are typically $65-75 each, but during this promotion period, you’ll save big. As mentioned above, this special offer is gone 5pm this Friday.

We are excited to work with you!