What Performance Training Can Do For You Part 1

Joe Grillo September 2011

Above is a picture of Momentum PT Athlete Joseph Grillo. Joe came to Momentum with a long list of injury history. In September Joe was on a downward spiral when it came to athletic performance and success due to a nagging knee injury, low back pain and a severe ankle injury that kept him from participating in his soccer season for his Junior year…not a good thing since Joe is stud in the game of “football,” and is looking to play at the next level.

After discussing with Joe the plan of attack on how we would help him address his injuries and simultaneously increase his athletic performance, Joe started on his own personalized program; something that every athlete gets at Momentum PT whether injured or completely healthy. It is this individualized attention and specialized programming that sets Momentum PT apart from other facilities and allows athletes (general population, middle school, high school, collegiate, professional) to maintain or achieve pain free living, enhanced performance (stronger, faster, more agile, etc) and overall athletic improvement.

10 weeks of proper programming and dedication with Momentum Performance Training

After 10 weeks of proper performance programming, implementation and coaching, Joe was able to return to play…PAIN FREE! And O Ya, he was much stronger, faster and more agile…not too bad considering just 8 weeks prior he could not play sports at all.

All it took for Joe was some dedication and hard work on his end, and with the motivation and guidance of the Momentum PT Team, Joe was able to transform his body, enhance his performance and increase his overall athletic potential.

Hard Work, Dedication and A Quality Performance Training Program

Stay tuned for part II where I go into some detail on just how Joe was able to feel, look and perform better in 10 short weeks! Also, keep an eye out for a special gift that will provide you, your friends and family with the opportunity to achieve the same great results as Joe. Taking action is the first step, and at Momentum PT you will find everything you need and more to take that first step and turn it into a sprint.



By Kyle Arsenault CSCS

“I need to confuse my muscles.” “My body knows what is coming, so I need to switch up the exercises.” “I am not seeing any more progress with my training…time for some new exercises.” Have you ever heard one of these statements before? Or maybe you have even said these things yourself. It is all over the infomercials on television, in our favorite “meathead” magazines and, unfortunately, this idea of constantly switching up your training program has become mainstay in many gyms and training facilities.

Muscle Confusion or Just Confusion?

I am not saying that progressing a program is not conducive to training success, but I am arguing that too many coaches, trainers or self-programmers feel that they can never perform the same training day twice within a week…or even worse, a month! And what is the first thing to change within the program? Yep, the exercise selection. Consistently switching the exercises will not provide the body with the repetition needed to become more efficient and therefor more athletic. And worst of all, if you can never become proficient in a movement due to lack of repetition, you are more likely to move incorrectly and increase your chances of injury.

Lack of Practice…

“But if we don’t switch the exercise, how can we ever progress?” A valid question, and one that needs to be addressed. The exercise is the last variable within a training program that has to change in order to achieve a progressive stimulus. You can manipulate the amount of sets performed, reps performed, rest incorporated, speed with which the exercise is executed, intensity / resistance used, order in which the exercise is performed, position in which the exercise is performed (1/2 kneeling vs split stance) and more. As you can see, the exercise can be manipulated and progressed in many different ways before the movement pattern is exhausted and therefor perfected. And perfecting the movement should be the primary goal for the fact that the better the movement, the better the results. Enhanced movement is the first step to enhanced strength, power, agility and most importantly, reduced risk of injury.

Repetition Provokes Efficiency

So next time someone tells you that you have to switch up the exercises in order to “confuse” your body into results, know that there are a number of various factors you can (and should) manipulate before tossing out an exercise. You need to allow your body time to adapt, grow more efficient, grow bigger, become faster and get stronger within a certain movement/exercise to achieve the greatest results. And when exactly is it time to switch things up? If you begin to lose motivation due to boredom or if your training has not increased for a few weeks (more weight, more reps, faster times, etc) then it is time to switch things up a bit (I prefer refering to “switch” as “progress/vary”). This could simply mean switching grips, stances, speed of execution, etc. Don’t feel that you have to change the exercise completely to experience continued progress.

Consistent Practice Makes Perfect

The old saying goes, “practice makes perfect.” I would like to leave you with a bit more and state that it, “repetitive, consistent and smart practice makes perfect.” And with that said, don’t think about “switching” your training program as much as “varying” your program.

What are your favorite ways to progress/vary your training program. Leave your thoughts below.

A Quick Hitter


By Kyle Arsenault CSCS

As a follow up to the Turkey Day Tips I just wanted to provide everyone with a quick training session you can perform on the morning of the ultimate holiday. What follows is a body weight circuit you can perform going from each exercise as quickly as possible keeping good form. Once you make it through the circuit, rest 1 minute and repeat for a total of 3-5 circuits. And if you are really ambitious you can finish off with the little extra at the end.

Happy Thanksgiving…



Perform Full Dynamic Warm Up

High Knee Jog, Lateral Shuffles, Back Pedals, Skips, Jumping Jacks (get the heart rate up a bit)


Split Squat x8/side, Push Up x10, Lateral Squat x10/side, Side Plank x 30s/side, Squat x20 or Squat Jumps x12, *Push Up Walkout x6

*start with your hands in front of your feet and walk your hands out to a push up position and then back to your feet; make sure to control the hips from swiveling and dipping = stay tight in your core!


A Thanksgiving Training Session Leaves You Feeling Like A Champ...


If you finish and feel like you have a bit more left in the tank, and you are still moving well enough try to finish off with some sprint work…either on a bike, treadmill, or outside, try to sprint for 15 seconds, take a 15 second break and repeat for 8-12 rounds (or until fatigue causes you to begin to lose form).

So there it is, a quick hitting training session designed to manipulate your greatest training tool…your body! Get at it, enjoy your feast and have a great time with the friends and family.

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