The word Endurance gets thrown around a lot but… do you really know what it even means?

Energy System Development AKA Conditioning

Energy System Development (Conditioning)

  • ESD methods are incorporated throughout the training program.
  • ESD training enables athletes to work and compete at a higher level.
  • ESD is the ability to tolerate a workload and recover from that workload.
  • The goal of ESD is to build a strong foundation of general fitness that has a specific transfer to the sport. 




  • The ability to tolerate a high workload
  • The ability to recover from the workload sufficiently for the
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Even though the lateral band walking exercise looks pretty strange (and feels strange at first), this exercise is a perfect way to improve hip stability, strengthen the hip abductors — particularly the glute medius — and increase stability of the knee joint.

As a part of a warm up routine, lateral band walking engages many of the deep muscles that are involved in stabilization of the pelvis. Doing this before working out can help improve hip stability and knee joint stabilization. This, in turn, improves overall body mechanics and movement efficiency during a workout or competition. This preparation is particularly … Read More

Recovery and Regeneration

Your Recovery Plan

The Objectives of Recovery and Regeneration   

1. Restore glycogen levels

2. Minimize the breakdown of muscle

3. Restore depleted electrolytes

4. Hydrate and Rehydrate

5. Offset the effects of free radicals

6. Reduce inflammation

7. Reduce muscle soreness

Have a post-exercise nutrition plan in place to consistently have recovery fuel options at your fingertips

WARNING: Waiting a few hours after workouts and competitions to eat and drink appropriate foods and fluids with energy delays exercise recovery.  While you may not feel like a large meal or a lot of solid food right after training, getting used to Read More

I recently read an article that conducted a study on high school sport specialization and the risk for lower extremity injuries. It was conducted with 29 high schools in Wisconsin and it involved 1500 students equally divided, male and female.

The study states that student-athletes that specialize in one sport had a 46% increased chance to sustain a lower extremity injury than student-athletes who did not specialize 24%. Plus, the specialized student-athletes had a 60% increased chance at sustaining a new lower extremity injury.

The most common type of previous injuries were ligament sprains (51%) and muscle/tendon strains (20%) to … Read More

Why we DON’T do CrossFit

And why we don’t think YOU should either…

Because you WILL GET HURT Yep I said it, so bring on the hate mail! At FITLIFE we get the question all the time so I thought I would address it and explain exactly WHY we don’t do CrossFit or CrossFit “like” workouts. The answer to this is really simple, the main goal of any Strength and Conditioning Coach “which is who we are” is to first and foremost prevent injuries. I know this doesn’t sound exciting and sexy but think about it for a second, think … Read More