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Finish First Insider, Issue #76
September 28, 2009
Welcome Back

Please enjoy another issue packed with evidence-based information about 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.

Laws of Teamwork

By Coach J. Hoy, CSCS, NASE Cert., USAW, Jump Stretch, Inc. Certified,
Elite Performance Scientist

I just finished re-reading an excellent book on teamwork, team building, and being a better team player or teammate. The book is The 17 Indisputable Laws of Teamwork: Embrace Them and Empower Your Team,” by John C. Maxwell, and I highly recommend that any athlete, parent, or coach pick up their own copy and add it to their personal library. This book covers 17 different “Laws” that can be used to help build a powerful team, or become a better leader by being a better teammate. It is a book full of great testimonials, quotes, and stories that support the laws and show you how others have used them to create successful teams. What’s even better, is that it is a very easy book to read, and can be completed in less than a week, including time to jot down notes on the new ideas you will have. Without going into too much detail, I will list the 17 Laws that Mr. Maxwell lists in his book. Again, I highly recommend this book to any athlete serious about becoming a better contributor to the team, or to becoming a better leader; also to any coach, or parent looking for ways to build a better team, or get the family to work better together.

According to Maxwell, the 17 Laws are:

1. The Law of Significance (One is too small a number to achieve greatness)

2. The Law of the Big Picture (The goal is more important than the role)

3. The Law of the Niche (All players have a place where they add the most value)

4. The Law of Mount Everest (As the challenge escalates, the need for teamwork elevates)

5. The Law of the Chain (The strength of the team is impacted by its weakest link)

6. The Law of the Catalyst (Winning teams have players who make things happen)

7. The Law of the Compass (Vision gives team members direction and confidence)

8. The Law of the Bad Apple (Rotten attitudes ruin a team)

9. The Law of Countability (Teammates must be able to count on each other when it counts)

10. The Law of the Price Tag (The team fails to reach its potential when it fails to pay the price)

11. The Law of the Scoreboard (The team can make adjustments when it knows where it stands)

12. The Law of the Bench (Great teams have great depth)

13. The Law of Identity (Shared values define the team)

14. The Law of Communication (Interaction fuels action)

15. The Law of the Edge (The difference between two equally talented teams is leadership)

16. The Law of High Morale (When you’re winning, nothing hurts)

17. The Law of Dividends (Investing in the team compounds over time)

Weight Gain the Healthy Way

By Heather R Mangieri, MS, RD, CSSD, LDN Finish First Sports Performance Nutrition Advisor

Since I’ve started working with more athletes, the overall age of my clients have significantly decreased. Teenagers face much different nutritional concerns than a middle aged person or older adults. A big difference is that many teenage athletes have higher energy expenditure, something that may to be a problem for those looking to gain muscular strength or size. One common misconception is that only athletes needing to lose weight need to eat healthy. Not true. I hear lines like, “I eat whatever I can to gain weight.” If you are trying to gain weight, eating whatever you want may help to pack on the pounds, but it’s probably not doing much for your health. Just as there is a healthy way to lose weight (and an unhealthy way), there is a healthy way to gain it too. With proper guidance, you can have improved performance, improved body composition and enhanced health by putting the right foods into your body. Some athletes simply need more of them. If your training regimen is burning off more calories than you are taking in, try these tips to help you gain weight the healthy way.

Tip #1- Add more of the same foods. Rather than grabbing added junk food, fast food or processed foods to your diet, try eating more of the same healthy foods. Whatever you have for dinner, make an additional plate and wrap it up to eat a few hours later. That way, you are not stuffing yourself with too much at one time.

Tip#2- Add healthy fats and remove unhealthy fats. Fats are energy dense and can pack on quite a few calories but can also be bad for your health. Remember to add healthy fats such as nuts, nut butters, seeds, olive oil, and avocados to your daily eating plan. If you are eating a salad, drizzle with olive oil and add walnuts to add an additional 300+ calories.

Tip #3- Add raisins or other dried fruit into cereal such as oatmeal, yogurt or smoothies (and of course salads!)

Tip #4- Eat something every 2 hours but do not drink a lot with those meals. Fluid takes up room in our stomach as may cause a temporary fullness that you do not want

Tip #5- Add healthy fats (olive oil, avocados) or honey into your smoothies to make them more high calorie (in addition to the regular ingredients)

Tip #6- make a trail mix of dried fruits, nuts, seeds and dark chocolate chips and keep it in your car- have a handful between meals.

Tip #7- Have a homemade smoothie or milkshake after your daily workout

Tip #8- Drink sports drinks (such as Gatorade) during your workouts to add additional carbohydrates

Tip #9- Replace lower calorie cereals (such as rice krispies or corn flakes) with higher calorie cereals such as granola.

National Strength and Conditioning Association Position Stand on Youth Resistance Training

By Emily E. Novitsky, BS, CSCS, Finish First Sports Performance Athletic Performance Specialist

The NSCA (National Strength and Conditioning Association) has been preparing position stands since the beginning of the organization. The first year that the NSCA published a Youth Resistance Training position stand was in 1985 and ever since then the NSCA has published the current research guidelines to youth resistance training. This fall the NSCA has published another current position stand on youth training.

The purpose of the revision of the youth resistance training position stand was to update/clarify the earlier recommendations. The previous 4 major areas of importance were:

• The potential risks and concerns associated with youth resistance training

• The potential health and fitness benefits of youth resistance training

• The types and amount of resistance training needed by healthy children and adolescents

• Program design considerations for optimizing long-term training adaptations

The current NSCA Youth Resistance Training Position Stand is as follows:

• A properly designed and supervised resistance training program is relatively safe for youth

• A properly designed and supervised resistance training program can enhance the muscular strength and power of the youth

• A properly designed and supervised resistance training program can improve cardiovascular risk profile of youth

• A properly designed and supervised resistance training program can improve motor skill performance and may contribute to enhanced sport performance of youth

• A properly designed and supervised resistance training program can increase a young athlete’s resistance to sports-related injuries

• A properly designed and supervised resistance training program can help improve psychosocial well-being of youth

• A properly designed and supervised resistance training program can help promote and develop exercise habits during childhood and adolescents

Therefore the NSCA currently recommends that school aged youth should participate daily in 60 minutes or more of moderate to vigorous activity that is developmentally appropriate and enjoyable and involves a variety of activities. Being physically active daily is not only essential for normal growth and development, but it also promotes a physically active lifestyle during the pediatric years which is very important to reduce the risk of chronic diseases later on in life.

At Finish First Sports Performance we actively participate with the current position stands that the NSCA releases. This position stand particularly is very important since the majority of our athletes are of the youth classification. As an organization Finish First has been applying these guild lines into their programs since before the updated position statement was released.

Since obesity is a current epidemic among our youth we encourage parents and coaches to help their youth participate daily in regular exercise. As professionals it is our job to help these athletes train for their optimal performance but we hope to also educate them in important life skills. An example of an important life skill would be preventing/reducing the risk of chronic diseases in adulthood by learning how to apply regular exercise to our everyday lives. If you have any questions about the current position stand or any questions in general pertaining to Youth resistance training feel free to contact Jeremy or Emily at Finish First Sports or 725-787-5070.

Update! Update! Update!

Effective immediately, the Finish First Insider newsletter will no longer be a weekly newsletter. You will receive the newsletters packed with great science based training articles, motivational quotes, and news about Finish First Sports Performance, but they will be delivered to your inbox on a bi-weekly basis in the future. The is the first issue of the bi-weekly newsletter.


we would like to announce

that beginning in October,

Finish First Sports Performance will be offering a

FREE Performance Training Podcast!

That's right, the Finish First Insider will have a podcast companion to provide cutting edge scientific training information, athlete interviews, coach interviews, researcher interviews (we promise they will be exciting!), dietitian interviews, question and answer sessions, sports psychologist interviews and much, much more! (hint: it's gonna be a lot of fun giving you more information, that you can now listen to instead of having to try to find time to read!).

And, we would also like all of you to become our friends and join the party we are having on Facebook.

Add Jeremy to Your Facebook List

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Or you can take a closer look into our lives by following us on twitter.

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Finish First Sports Performance coach Jeremy Hoy will be featured in the next issue of FACEOFF magazine, due out early in October. If you are not already a subscriber (don't worry, it's FREE), you can do so by Clicking Here . Or, you can pick up your copy at your local ice rink or hockey retailer (or at Finish First Sports Performance!).

Thank you for your understanding as we grow with you.

We look forward to seeing all of you on Facebook and Twitter, and to providing you with a more cutting edge science based training information through our newsletters and our future podcasts!!!

Motivational Quotes

"The main ingredient of stardom is the rest of the team."
-- John Wooden

"If I had to name a single all-purpose instrument of leadership, it would be communication."
-- John W. Gardner

"When you give the best to the world, the world returns the favor."
-- H. Jackson Brown

"If everyone doesn't pay the price to win, then everyone will pay the price by losing."
-- John C. Maxwell

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, CSCS, 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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