In the gym, a frequent topic of conversation is nutrition. Nutrition (what you put in your body) plays an enormous role in your performance in the gym and in life. I have had many conversations recently about supplementation and if it’s good to take vitamins or protein or fish oil. The simple answer would be …
OA Performance Podcast
Some big things are taking place at the OA Performance Center in Saco, Maine. Some of our coaches have started up a podcast! The name of the podcast is the OA Performance Podcast, and they will be coming out with new content every week. This will be a great way for you to hear others’ …
Congrats to Lauren Steinberg
Congratulations to Lauren Steinberg who went up 238 points on her performance review recently! She came into our program with an initial score of 394 pts Level 5 Panther and now stands with 632 pts, which now puts her at Level 8 Cheetah. She has been coming into the OA Performance Center Parisi Speed School …
Caffeine
Today’s topic talks about Caffeine as an Ergogenic Aid and how it may enhance someone’s performance. What is an Ergogenic Aid? An Ergogenic Aid is any substance, mechanical aid, or training method that improves sport performance. Today, this term refers specifically to nutritional aids. When used as pure, caffeine shows greater results vs. food. Caffeine …
Quick Tips for Foam Rolling
It would be pretty difficult to explain exactly on how to foam roll each muscle and muscle group, so I encourage you to spend some time on YouTube. In the meantime, here are some quick tips to get started: Roll each muscle group for 1-2 minutes. I usually do rolls per body part (up …
Traps Are the New Abs
Monster traps are in, and its because, like shoulders, they are instantly noticeable when they are developed. Traps aren’t all for show, they can help the body function as well. Traps help in raising the shoulder girdle, they aid in most pulling exercises, and even help balance loads. They help increase your stability which will …
It’s Not Complicated
“Without the right program, I’m never going to reach my goals.” “I don’t want to do too much weight lifting because I don’t want to get to big.” “I can’t do too much cardio because I don’t want to lose my strength.” “I don’t want to do anything that I might get hurt doing.” …
Progressions Leading to the Kettlebell Swing
The Kettlebell Swing is a great exercise for the hip hinge pattern and for developing lower body power and explosiveness. It is an exercise that is fairly easy and safe to teach, however, if taught or performed incorrectly it could create disaster for your spine! Below are exercises that should be done to lead up …
Athlete of the Month Paige Cote
AGE: 15 GRADE: Sophomore 10th Grade SCHOOL: Sanford High School DREAM JOB: College Basketball Coach FAVORITE COLLEGE/PRO TEAM: Duke Blue Devils FAVORITE HEALTHY FOOD: Strawberries LIST ACCOMPLISHMENTS: High School Basketball SMAA All-Rookie Team, Journal Tribune for Rookie of the Year What sports/events/hobbies do you participate in? Basketball, SHS peer helpers, getting ripped at OA, Watching …
Make the Most of Your Gym Session
Arriving at the gym without a planned workout in mind can lead to unproductive workouts and ultimately, wasted time. It’s likely you will include exercises that you enjoy or are familiar with, rather than making sure each workout is varied and focuses on different muscles. The overarching question is, what is your goal? Regardless of …
Monday Minutes — Lat Pulldown!
Each Monday, OA Performance Center Coach Adam Tielinen releases a new exercise that can be completed in a minute or less. This week, Coach Adam goes through the technique for a perfect lat pulldown!
Athlete of the Month: McKenzy Ouellette
AGE: 16 GRADE: 11th Junior SCHOOL: Massabesic High School DREAM JOB: Training Dolphins FAVORITE COLLEGE/PRO TEAM: FGCU/ Golden State FAVORITE HEALTHY FOOD: Mango LIST ACCOMPLISHMENTS: Rookie of The Year in Lacrosse, All Academic Team, SMAA All Rookie Team, SMAA 3rd Team All Conference. What sports/events/hobbies do you participate in? Basketball and Lacrosse What are your …