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The exclusive Finish First Sports Success Training System (part 2)--->, FF Insider#11
December 11, 2014
Welcome Back,

Hello and Welcome Back, or simply Welcome if this is your first newsletter!

Its always a pleasure to provide you with another issue packed with evidence-based information about fitness and sports performance training and news about current events at Finish First Sports Performance.

If you find value in this e-newsletter, please forward this message to your teammates, coaches, or other parents of hard working athletes so that they, too, may benefit from the information contained herein.

In the near future, we will providing video content to a special email list, and will offer coaching programs for select online clients.

We will also be unveiling our 2015 products which aim to help teach other coaches and aspiring exercise and performance science students the exclusive methods behind our proven, successful sports and fitness training programs.

So, just a heads up to keep an eye out for those to arrive to your inbox!

Remember, it is our goal to help you prepare to be your best when it matters most. Enjoy, and may you continue to pursue excellence in all that you do.

For additional articles about fitness and performance training, sports psychology, nutrition, and coaching, please visit our blog at Finish First Blog

Finish First Sports Performance is the official training/performance coaching provider for the Youngstown Phantoms USHL Hockey Team, the Robert Morris Univeristy NCAA Division 1 Men's and Women's Ice Hockey Teams, the Pittsburgh Penguins Elite youth hockey organization, and the Miss Pennsylvania Scholarship Organization.

Inside this Issue:

To bring you the very best information, this newsletter focuses on fitness and performance training principles for athletes and fitness clients, and how to use them to make sure you are on the right track. Enjoy!

1. Performance Article: The Exclusive Finish First Sports Success Training System (Part 2)

2. Special Announcements: Submit Your Selfie Video, and Holiday Specials

3. Motivational/Inspirational Quote

4. Thank You


The 3 Responsibilites of a Finish First Sports Performance Coach:

1. to make athletes mentally and physically fit for competition

2. to keep athletes mentally and physically fit in competition

3. to restore athletes mentally and physically after competition

The Exclusive Finish First Sports Success Training System (part 2)

By Jeremy S Hoy, MS, CSCS, PES, USAW, NASE Director of Performance Science and Coaching

As a follow up to the last newsletter (Issue 114) where we introduced, for the first time ever, several of the 11 Keys to the FINISH FIRST Sports Success Training System.

Each letter in the words FINISH FIRST represent an area or key component to our training system. This is the main recipe, or overview of what we have been able to use to produce results for 1000s of elite athletes and fitness clients over the last 15 years.

In Part 2 of this series, we will reveal a few more secret ingredients in the recipe!

The Exclusive Finish First Sports Success Training System:


Continued from Part I (where we explained F-I-N)

Individualized Training (Customized)

Over the last 15 years of training 1000s of athletes, we have had the greatest success and seen the biggest improvements in performance through the usage of individualized/customized training programs. All athletes we train are screened for muscle imbalances, weaknesses, or deficiencies that may increase your risk of injury or limit exercise selection. They are additionally tested for baseline fitness and performance using a battery of tests.

Our testing is intentionally difficult, to see which athletes have the mental fortitude to continue and complete the testing session. We have found that 100% of the time, athletes who do not complete the testing session, or athletes who quit a specific test, will also quit during the workout training sessions and typically don’t give 100% commitment to training and getter better daily.

Once we have the results of the screening and the testing, along with a specific schedule of availability and realistic goals, we are able to design an individually customized training program. Each program is created to continually progress each athlete towards his/her goal(s).

Speed, Quickness and Agility Training

Running or skating speed can be trained in the gym, using specific exercises to help develop first step or first push power, plus specific exercises and methods to reduce ground contact time (amount of time the foot is on the ground when running) and by increase ground reaction/contact force (or the amount of force produced by the athlete each time the foot contacts the ground when running).

This can be combined with specific running mechanics and drills for total body movement efficiency to produce a faster runner. Yes, we can go outside and do overspeed training and resisted running (sleds, bands, etc.), as well as utilize additional advanced speed enhancement methods, too.

We use multi-directional approach to quickness, and utilize a plethora of drills and exercises, such as dot drills, hex drills, low level jumps and hops, ladder drills, plus jump rope and jump rope sequences.

When addressing agility training, or change of direction, we teach it from a PHYSICS standpoint and use center of mass awareness (base of support, etc.). We teach deceleration first, to set up your next movement (react/act).

Research has also shown that many ACL and other knee injuries result from improper or poor deceleration or loading mechanics (yielding or eccentric loading). So, we teach the proper deceleration and loading mechanics to not only improve agility and game speed, but to also reduce an athlete’s risk of injury.

Specialized cone drills, along with line drills and other exercises are used to specifically address agility.

Habitually Successful Training and Mindset

Progress/Success in any training program is best accomplished through committing to a consistent training schedule, and giving 100% effort at every workout. In other words, making it a habit.

Giving 100% effort requires having the proper mindset as well. This means being focused on the task at hand, staying positive, having a ‘conquer all’ mentality and attitude, disciplined to be strict to the routine guidelines, motivated to give everything on every set and rep, having the fortitude to push through it no matter how difficult (never quit/never surrender attitude), and the visualization of you smashing through every lift/exercise.

Having the right mindset stems from effective goal setting and mental training techniques, coupled with controlling your attitude and focus.

Doing something every day to get better physically and mentally is part of Finishing First. We call this moving forward. You either move forward or backward. Make moving forward a habit.

Flexibility/Mobility Training

After 15 years of training and speaking to athletes, coaches, trainers, and parents all over the world, we still find that flexibility training is one of, if not THE, Most-neglected-training-component! Part of the reason is that in our busy world, it becomes difficult for most people to fit this into their schedule—even though, with the proper planning, it fits easily into anyone’s schedule.

Flexibility and mobility training, as we will address soon, is an important part of keeping the body in balance and keeping movement efficient. Specific stretching (and types) can be effective at correcting and preventing muscle/postural imbalances, which can significantly reduce one’s risk of injury and improve movement efficiency.

Adding stretching during rest between sets, or adding specific stretching exercises into any workout is an easy way to make sure the stretching gets included, and not neglected.


For specific examples of any of the 11 Keys, please contact us, register for one of our upcoming seminars or clinics, check out our products page, or search our website ( for articles or videos that may help you with your goals.

Are you interested in learning more about how our exclusive FINISH FIRST SPORTS SUCCESS Training System could help you?

Or maybe you think you have what it takes to finish first…and you know you’re ready to get started…

If you want to learn more you contact us to sign up for our free monthly newsletter and receive 3 FREE exclusive sports training and fitness reports…

You can also complete the ‘contact us’ form online to receive information about our training sessions, our special introductory offers, and learn more about how our training system works.

Or, if you are ready to get started and want to schedule your initial evaluation, call 412-299-9200, email us at, or visit us at 6400 Grand Ave, Pittsburgh, PA, USA 15225.

Fitness Bootcamps for Women: Come Join the FUN! Next Classes Starting January 7!


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In Just 4 Weeks you can: • Lose 6-20 lbs of unwanted weight

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Try our Boot Camp Fitness Risk Free and get (For less than $50 per week):

• How to overcome the most common fitness and weight loss mistakes with 3 simple SECRETS (the weight loss and fitness industry don’t want you to know!)

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• Simple nutritional STEPS, GUIDELINES, and SECRETS to help you keep losing unwanted weight and KEEP IT OFF!

• The best way to exercise to shed unwanted pounds and inches all over (hint: It’s not what the major media would have you believe!)

• Why eating less (calorie restriction) and exercising more is a prescription for failure (“Yo-Yo Dieting” comes from this.)

• Why too much cardio training or just doing cardio training is a bad idea (Over 30 years of research and proven trials show us why this doesn’t work.)

• 3 to 5 workouts per week with a Degreed, Nationally-Certified, Insured AND Experienced Fitness Coach

• The Never-Before-Released to the public SECRET PAGEANT GIRL FITNESS TRAINING SYSTEM workouts (Yes, the same workouts that have produced un-matchable results in 100s of women for over a decade!).

• The leading edge, easy-to-follow nutritional course that will destroy fitness myths and help you get on the right track in changing your daily eating habits and help you make healthier, more nutritious meals

• Unlimited email support

• FUN and new Friends!

Grab a friend or neighbor and make your reservation. You will have a great time ( ) and reap the benefits of this 4-week pageant girl fitness boot camp, GUARANTEED!

If you’re ready to start reshaping your body in a FUN, No-Judgment, Non-Threatening, Supportive Environment – we’re ready to help!

Okay, I’m ready. Now, what do I do next? Call 412-299-9200, visit www.finishfirstsports, email, or stop by one of our training centers to reserve your spot. Space is limited to the next 20 registrants, so sign up now! Not ready yet? Visit our website and check out our FREE videos and other resources, sign up for our FREE newsletter and stay tuned in for upcoming programs and success stories from people just like YOU!

Announcements/Upcoming Events:

  • Back by popular demand....the 2014 Holiday Specials. All package specials are pay in full at time of purchase, and these special offers are only available to purchase for a limited time....

    So hurry and get them now before they are no longer available!

    6 Pack of 1 month unlimited vouchers (kinda like gift card for 6 unlimited months) for $1000 Savings of $800!!! (expire in 24 months)

    3 Pack of 1 month unlimited vouchers for $600 Savings of $300!!!! (expire in 12 months)

    60 Training Sessions for $1000 Savings of over $600!!! (expire in 24 months)

    30 Training Sessions for $600 Savings of over $150!!! (expire in 12 months)


    Submit your own selfie video answering the question:

    “Why Did I Choose Finish First Sports Performance?”

    In 1 Minute or Less tell us why you chose Finish First Sports Performance, and if you have been with us for a while, tell us what you like about using our services.

    If your video is selected, it will be featured on our website, our facebook pages and twitter feeds, our blog and our newsletter.

    Thank you in advance for your participation.

    (Entries by clients under the age of 18 will need written parental/guardian permission prior to being used).

  • We have our New Logo hats in with the brand new American Flag themed Finish First logo, along with our new camp to come. Email us if you would like some pics or would like to order one (or more!).
  • For a limited time, until December 20, 2014, you can purchase 3 months of our famous boot camp fitness program for only $99/month ($297 total)! Hurry so you don't miss this money saving opportunity!

Motivational Quote

"Discipline is doing what you know needs to be done, even though you don't want to. "
-- Author Unknown

Thank You for Your Support

Thanks again for subscribing to this free e-newsletter. I hope you enjoy reading it as much as I enjoy writing it.

I look forward to your feedback as I continue to research to bring you the most current scientific training information available.

Should you have any specific article requests or questions, email me at Please visit for detailed sports performance training information and programs offered exclusively by Finish First Sports Performance.

Yours In Training,

Coach Jeremy S. Hoy, MS, CSCS, PES, USAW, Jump Stretch, Inc. Certified,
Elite Performance Scientist

Finish First Sports Performance

For Finish First Insider backissues #1 - 29, click here

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