We took the time to sit down with Clayton and Mark to talk about the differences they’ve seen since they started working with us.

Clayton says what makes the biggest difference compared to previous team training is the individual attention he gets both in his programming and in his workouts.

But all the strength in the world is nothing to an athlete if it doesn’t translate to the field.  Here’s what Clayton has to say about his improved performance:

Mark Sourber, who’s put on about twenty pounds since he started training with us, appreciates the original workout plans.  Just because training is sometimes hard doesn’t mean it can’t be fun too!

Before they both left for college I asked them, what would you say to other people thinking about training at Power Train?
Clayton:  “Do it. It’s the best decision you can make.”

Mark:  “I think it would be probably the best decision that they could make in terms of working out and getting a good workout and in having a good time while you’re working out.”

We wish Clayton and Mark the best of luck in their college football careers and we’ll look forward to seeing them again when they’re home on break.

Calling all soccer players! Come to our clinic to maximize your performance on the field.  Learn about single leg strength and explosive lateral movement. RSVP and get the details here!

Tuesday April 24th 6:30-7:30 PM.  This event is FREE.  Find out more info and let us know you’re coming here.

Adam Terry

Adam Terry

The 6-foot-8 335-pound Terry, a native of Queensbury, N.Y., was a second-round draft pick by the Baltimore Ravens in 2005. Terry’s unique combination of athleticism and size led the Ravens to trade up and draft Terry with the 64th overall selection. He then learned from one of the best tackles to ever play the game, Jonathan Ogden. In the end, he played five years in Baltimore playing in over 50 games and starting at both left and right tackle. He blocked for Steve McNair, Kyle Bowler and Joe Flacco, setting passing records and rushing records for Jamal Lewis. In 2008, Terry helped the Ravens get to the AFC Championship game where they lost to the eventual Super Bowl Champion Pittsburgh Steelers. After suffering from knee injuries, Terry continued his NFL career with the San Diego Chargers, Jacksonville Jaguars and Tennessee Titans before retiring in 2012. Terry attended Queensbury High School (NY) where he was an All-State Football Player as well as a two-time Discuss State Champion. At Syracuse University, he became an All-American and won the prestigious Ben Schwartzwalder Exemplary Football Player Award. He was also a semi-finalist for the Outland Trophy, awarded to the nation’s top collegiate lineman.

Billy Sobolewski

Billy Sobolewski

Billy Sobolewski was born and raised in Rochester, NY and played soccer at the highest levels starting as a youth player for the Rochester Junior Rhinos/Empire Utd. He was a four year Varsity soccer player at Bishop Kearney High School winning sectionals and making it to the state finals. Following high school, he played two years at Monroe Community College, winning regional Championships as well as 1st team All-Region and Regional Defensive MVP honors. He then went on to play at Pfeiffer University in North Carolina and eventually finished competitive soccer playing one season with the Chicago Fire Reserve Team of Major League Soccer (MLS).

Erik Johnson

Erik Johnson

Erik Johnson is a Rochester, NY native and a graduate of Fairport High School where he was a three sport athlete in football, basketball and baseball. Erik received his Bachelor’s Degree in Health and Physical Education from the University of Delaware where he played football, anchoring the Blue Hens defense as a four year starter at Middle Linebacker. Following college, he began his teaching career as a Physical Education Instructor and Sports Performance coach in Rochester. He coached Varsity Football at Fairport High School where he also served as the school’s Strength and Conditioning Coordinator.

Working on the Details

Dave Hunter is our performance coach in charge of running drills with our football players at combine training. Formerly on the track team at Penn State, Dave has a good eye for running form and helping our athletes fix the details that matter most.

Some of the running drills with Dave include ankling, high knees, butt kicks, and cycling.

Here is the left leg cyclling in action:

Dave talks about how the cycling drill contributes to better sprinting form:

Testing

In combine training we’re getting athletes ready not only to for football, but specifically for certain tests of athleticism they’ll be subject to in the NFL combine or on their pro day. Tests of athleticism are great for evaluating a training program. However, just like the SAT, being good at taking tests helps. And on pro day, when tenths of seconds may sway the decisions of agents and recruiters, the details of how to move in these tests matter.

The L-Drill

The L-drill is among the agility tests used in the NFL combine. It involves sprinting five yards to a cone then back. Then to the cone, turning at a 90 degree angle and sprinting 5 yards to the right, weaving around the cone, turning 90 degrees to the left and going back to the start.

As with the other drills, the start is the most important part so we spend time working on just the first steps.

Again the details are important.  We focus on proper footwork to get the through the drill in the most efficient way possible.

Here one of our athletes practices the steps and footwork pattern in slow motion:

And here it is at full speed:

5-10-5 Dill

In this deceptively simple drill, the athlete starts in the middle, moves five yards to the right to touch the line, moves ten yard to the left to touch the line, then moves five yards back to the center to complete the drill.

In our training program we break it all down, teaching each part separately, then help them put it back together to help them move as efficiently and quickly as possible.

The start:

Notice in this start how the athlete is leaning to the right at the start. Just like in a straight sprint, starting with the correct lean and balance helps the athlete to explode and accelerate efficiently in the right direction. Learning to prepare the hips for the turn is the difference maker between a decent time and a very good time.

Start and first turn:

The 40

The 40 is the most talked about test of the NFL combine. It is a test of acceleration and speed. Likely its popularity in the media is due to the fact that even the general population easily understands what the 40 yard dash is.

As Dave explains, the best way for an athlete to improve their 40 time is to improve the mechanics and speed of their start.

In our combine program we train our athletes how to get the most our of their 40 start. Athletes use a 3 point stance.  In general, the goal of the stance is to place the athlete in an advantageous position for an explosive start. The athlete is learning forward and carefully balanced. The legs should feel a bit of tension in them as they are like loaded springs.  Working on the details of hip height and body weight distribution at the start of the 40 yard dash helps our athletes perform up to their full potential.

Related Posts:

Getting Ready to Go Hard or Go Home

Are You Ready for Some Football?

Strength Training for Pro Day Preparation