Athlete Academy Summer Training

Summer is right around the corner, that means a few different things.  However for Athlete Academy that means a couple things specifically, school is ending and most seasons are coming to an end, or on the flipside school athletic seasons are coming to an end, but travel and club seasons are just heating up. Either way athlete academy can be a very important tool for your adolescent athlete over the course of the summer.

If you have an athlete whose season is coming to an end, this is the perfect time to enroll.  The offseason is the most important time to build strength, power, and speed while also keeping up levels of conditioning.  Fall and winter seasons come quicker than you think and that extra time can make a world of difference!

If you have an athlete who’s school season is coming to a close but summer travel will be heating up, taking part in a strength and conditioning program is also extremely important!  Most think that this is the time to drop a strength and conditioning program because it will be too much. However with prolonged seasons it may be most important for injury prevention.  Taking part in a strength and conditioning program drastically reduces the risk of injury over the length of a season, when compared to those who don’t regularly take part.

Lastly maybe it isn’t a matter of a fall season but you as a parent just not wanting your child to spend the summer with their behind glued to the couch.  Any way you slice it our Athlete Academy program can be tailored to any fitness level, goal, or reason behind joining.

Summer is right around the corner and spaces are limited!  For more information reply to this email or speak to Coach Adam.  Summer is here, are you ready to make this the best season yet?

Coach Adam

Athlete Academy: Only 2 Summer Spots Left, Bonus Summer 3rd Day!

Breaking News!

Starting Tuesday, July 10, 2018 we will be adding a THIRD  day of our Athlete Academy program for the summer.  That third day will be held every Tuesday night from 8-9:15 PM starting July 10th.  

What’s the best part?

That third day is FREE!  If your child is signed up for the 2x per week program that third day is absolutely, 100% free.  For those of you with teens 13-18 years old this is the perfect opportunity to help maintain or even increase their performance and health over the summer.  

It’s no secret that all to often when summer rolls around kids see a decrease in structure and physical activity.  This can lead to decrease in performance for those playing fall sports, as well as the creation of unhealthy habits in others.  Studies show that childhood obesity numbers increase the most over the summer when kids have less rigid schedules and less structure.  Our Athlete Academy program can help mitigate this as well as help kids playing fall sports come back stronger, faster, and in better shape than ever.  

Well maybe you aren’t playing a fall sport?  Then there is no better time than the summer to step your game up to the next level.  The extra time to focus and hone their skills can be instrumental in many fantastic seasons to come!  Space is extremely limited so please register below. As always every kid will have a free coaching call, athletic assessment, and training session to see if the program is right for them before signing them up.  Happy Summer!

Want to see what our Athlete Academy is all about? Check out our Facebook pageHERE !!!

-Coach Adam

Recovery Week Is A Time To Celebrate!

Next Scheduled Recovery Week: July 2 - July 8, 2018

What are we celebrating?


You have worked hard in this training phase. You have embraced and attacked the density strength training, and the results are showing.

Many of you participated in our annual Sizzlin' Summer Slimdown transformation challenge, and the results you are getting are tremendous.

And now it's time for some extra recovery. It's a happy coincidence we get to celebrate Independence Day on this recovery week as well. Some extra rest and relaxation in our busy life is always welcome.

I am going to ask you for something a little extra. I am going to ask you to take 10 minutes to read and understand this longer than usual blog post. It's that important to your overall physical development, long term well-being, and injury prevention.


- DC

If you are new to the concept of recovery weeks, please read on.

If you have been training with us for awhile and you have ignored recovery weeks, read on.

Especially you.​

Recovery weeks serve a critical function within the training cycle (more on that below for those of you who want to see the science).

You may have noticed that as we get closer to recovery week the daily and weekly training intensity has increased.

That is purposeful.

Because we are working toward a week of MacroRecovery, we are intentionally working at a higher level.

Then we will take a scheduled, purposeful rest.​

Because whether you think so or not, you cannot and should not train really hard, all the time.

In fact one of our training program design principles is what is referred to as MED.

Minimum Effective Dose.

In other words, what is the MINIMUM stimulus we need to get better - stronger, leaner, better conditioned, etc.?

What? The minimum you say? That is NOT my style. Go hard or go home!

That WILL work, at least for a short time. Until your training overwhelms your ability to recover, and you start breaking down.

How can you tell that is happening? That you're not recovering fast enough from your training? Here's a few warning signs:

Altered Heart Rate and Blood Pressure

You are having a hard time getting your heart rate up, or it's beating like a racehorse when you feel like you aren't really doing much.​

Poor Sleep Patterns

​An increasing pattern of the inability to sleep restfully.

Decreased Performance

Your training loads have stagnated or even decreased.​

Mood Swings

One of my big ones (no secret I know - sorry).​

Eating Habits Disrupted or Compromised

It's not just a matter of will power. Overreaching and overtraining can cause physical cravings if our bodies are missing crucial nutrients because of too much physiological or psychological stress.​

Decreased Immunity

If you are getting sick frequently (eg. more than one cold a year) your immune system is probably compromised.​

Increase In Injury

This could be not recovering from the normal microtrauma caused by training, for example you are sore for 2 or 3 days after training, or you are getting strains, sprains, aches and pains that you normally do not.​

Lack of Progress (Plateau)

This could be either in body composition (not losing bodyfat/gaining muscle) or not making gains in the gym.​

Enter Recovery Weeks

Recovery weeks are designed to give you rest; physically, emotionally, mentally, and spiritually.

You see stress is not just a "mental" thing. Do you realize when you train you are stressing yourself out, on purpose? That gets added on top of all the other stress in your life, whether it be work, home, or the jerk who cut you off in traffic. Your central nervous system doesn't care, it just knows when you have too much of it, and it doesn't like it!

​And while you can't stop the knucklehead from driving like an idiot, there are things you can do to avoid excess systemic stress, and taking recovery weeks is one of them.

Here's My Top 5 Things To Do On Recovery Week

  1. Catch up on my reading
  2. Get some extra sleep
  3. Spend more time with my family
  4. Eat at a more leisurely pace
  5. Visit somewhere I haven't before (this week is normally our "Spring Break")

​What about you?

You see you don't have to "not move" for a week. There is nothing wrong with getting outdoors, taking a walk, hitting the rock climbing gym, spending some time on the foam roller and stretching, getting a massage, and/or taking some long showers or baths.

Those things will aid your recovery and help you relax; running 2 or 3 or 5 miles every day (or every other day), or going to spin class, will not

I train hard, but more importantly I train and recover appropriately. 

I am in it for the long game. When I am sick, or excessively tired, or injured I cannot train.

THAT is what sets me back.

Recovery is what drives me forward. On a daily, weekly, and quarterly basis.

​You ready to get better with me?


Coach Dean

PS. Below is the "Science Stuff" I promised - Enjoy!

All About Recovery Weeks

Our recovery weeks are what I would call Macro-Recovery. In other words we take a planned week off every training phase in order to let the body rest up from hard training and get ready for the next phase.

But did you know you can do even better than that? We have a number of athletes in the Get Fit NH family who participate in our Bioforce HRV monitoring program, which measures your systemic stress load on a daily basis, which allows us to fine-tune the recovery process on a daily, weekly and monthly basis. You can catch up on that by clicking here

Read on why properly planned and adequate recovery is important for you!

The Recovery Curve

I saw the recovery curve for the first time during my time with Australian physical preparation coach Ian King. His principles laid the foundation for the way we program, train and especially recover here at Get Fit NH. The principles that work with professional athletes apply to us too!

The following illustrates a “good” recovery curve:

The green line represents what we are all looking for – continual, never ending progress over time. We are getting stronger, faster, thinner, better looking (ok at least that’s what I wish for).

Reality Check – ain’t gonna happen. The process of changing your body is not linear, in fact what we are looking at in an optimal training environment is more of a “One step back brings me Two steps forward”.

A closer look at the chart will help explain what I mean.

The red line represents Equilibrium. This is where your body wants to stay, no matter if your goal is losing fat, gaining lean, or both. As you have no doubt found out, forcing your body to change is hard work – really hard work. When you walk into Get Fit NH, our training is designed to elicit that change. But it’s not as simple as “working out” day after day after day. In fact as I am about to illustrate, training without proper recovery is actually hurting you, not making you better.

The blue line represents the “recovery curve”. Starting at the left hand of the chart all the lines intersect. For this illustration that point is where your first training occurred – you “worked out”.

But what’s going on?

Instead of performance going up, that line is actually heading down – this is what is called Depletion. If you think about it makes sense – you have worked hard, you are fatigued, your body is depleted of nutrients – you are spent!

Don’t worry, your body will get over it, if you treat it right! This is what we call Adaptation. Your body wants to be able to handle the increased demand that was placed on it, and starts the process of getting better.

You are in charge of if and how fast that happens. A few of the factors that influence this adaptation include recovery nutrition, stress levels, sleep habits, supportive nutrition, age, and training history.

The recovery curve continues with Supercompensation. Here is how Coach King describes this process:

“It is only when recovery is allowed that we see the super-compensation effect, the unique phenomenon where the bodies physical capacity is elevated in response to training, in anticipation of another exposure to the same stimulus.” – King, I, 1999/2000, Foundations of Physical Preparation

In other words your body has gotten better in response to your training, a new Equilibrium is established and this state is when we will ideally train again. Our programming at Get Fit NH is carefully designed to give this the best chance of occurring, but as I hope you are discovering, you have a lot to do with this with how you treat your recovery!

As you can see, when things are clicking, this process when repeated over and over means you are getting better and better, the blue line is headed up – pretty cool!

The flip side to all this is what happens when the recovery process isn’t working so well.

This chart represents recovery gone “bad”:

When we continue to train in a state of “Depletion”, regardless of the reason, the adaptation to super-compensation effect doesn’t occur, and instead of getting better, we find ourselves in a downward cycle. This can happen when we train the same muscle groups too soon, when we haven’t taken the steps described above to recover optimally (sleep and nutrition for instance) regardless of time between training, when we train too hard coming off an illness, etc. The last thing we want to happen is new equilibrium to be established in a downward pattern – not good.

The long and short of it is your body absolutely needs to recover from hard training. Consistently training in a fatigued state results in injury and illness. Your body is an amazing machine designed to put up with a lot, but it was also designed to need rest.

Which leads us to:

Recovery Weeks!

Face it – you can get beat up anywhere. Our responsibility at Get Fit NH is to help you get better!

That includes recovery weeks. We have found that somewhere between 8 and 12 weeks of training is just about right to take a full week off and let your body recover.

That doesn’t mean that you spend your training time on the couch eating bon-bons, but if you insist on going down to PF and hitting the weights or running 10 miles every morning, your body will suffer in the long run, and perhaps even in the short term.

If you find yourself fighting this concept, ask yourself this – Is your unwillingness to take a week off a well reasoned decision based on what you know to be true, or is it that your attachment to training is so strong emotionally that makes it so hard? You will not lose all you have gained by taking the week off, I assure you! Again to quote Coach King, “…if you don’t (take time off)…most of you are going to lose it anyway!”

So now that we have established you are ready, willing and able to embrace recovery week, what do you do?

Glad you asked!

Three Steps for Successful Recovery

1.) Physical Rest and Regeneration

– Our bodies must rest and recover to prevent over-training (or under-recovering) issues so that we can come back 100% healthy and energized for the next phase of the program

– Focus on maintaining and/or increasing flexibility and tissue health by stretching and foam rolling daily. 15-30 minutes is fantastic!

– Daily restorative walks are beneficial during this week. 30-60 minutes briskly walking (not jogging/running) will keep your body refreshed and active, without negating the purpose of this week. Don’t overdo it!

2.) Physiological and Psychological Rest and Regeneration

– We must normalize key anabolic hormones, refill muscle glycogen, increase caloric intake, and prevent any diet induced catabolism (losses of lean body mass) so that we can enjoy greater fat loss for the next phase of the program

– We have taken the road less traveled by being flexible eaters with a long-term approach to success and thus we will take a break from our aggressive fat loss nutrition plans. This is not a free for all, so stay away from your “trigger foods” (junk foods and sweets) that open the door to excessive calorie intake.

– Instead plan (key word) and enjoy 2 or 3 controlled free meals to reward yourself for all of your hard work, but do not overdo it!

– Caveat: If your nutrition habits have been less than optimal, more than likely none of this applies to you. Instead now is the time to plan and prepare to make the changes necessary to see the results you want. Spend some time with a coach and your Jumpstart Nutrition Guide if you need help.

3.) Celebrate the Fruits of Your Labor

– Take some time to reflect on how far you have come since you joined Get Fit NH in terms of improving your overall health, body composition, and performance

– Enjoy your results!


We would just like to take the time to thank you from the bottom of our hearts for all of your hard work and dedication to improving your health and fitness… keep Making It Happen!

- DC

Building a Base for Athletic Success: Mobility

Next up in the Building a Base series is mobility. Mobility, like flexibility and strength, is a major part of building the elite athlete as well as developing the active child. Mobility is, to put it simply, the ability of the joints to move in a full range of motion. Some major contributors to lack of mobility in kids as well as adults is most often lack of movement. Sitting for hours on end creates lack of mobility in the hip joint. Constant forward posture leads to lack of shoulder mobility. The other cause of lack of mobility can be inflammation from injured tissue.

Why is this important to athletes? Lack of mobility leads to a lack of power development, quickness, and also increases the risk of injury. Since the joint cannot go through a full range of motion it cannot take full advantage of the stretch and contraction of muscle tissue which will limit the amount of power that can actually be created.

The next big dip in performance comes from lack of quickness or agility. Let’s use the hips for example. The hips are the most important part when it comes to most any sport. If you are not able to open up the hips when changing direction, it will take much longer to do so. An extra second to change directions can mean the difference between first and last place.

The last major problem that we see from lack of mobility is injury. The joint is meant to move a certain range, the muscles that move the limb about the joint are a reflection of that. If the mobility of the joint is decreased, not only are we putting more pressure on the surrounding muscle tissue, but we will also have to make up the movement somewhere. Let’s stay with the same example of the hips - if hip mobility is decreased, then often the small lower back muscles have to pick up the slack. These much smaller muscles are not meant to take those big loads and this will often lead to injury.

-Coach Adam

Building a Base for Athletic Success: Flexibility

The first of the three parts of the base to athletic success is flexibility. It has become a little bit of a joke in Athlete Academy because literally every male participant I have had join the program has tight hamstrings. The hips, in general, are tight. This makes sense for a number of reasons - during this age is when growth spurts begin to happen, which will make flexibility more challenging. The other reason is that kids sit in school all day and are not getting out and playing as much anymore. This plays a vital role in athletics for a few different reasons, but the two I am going to focus on are explosiveness and injury prevention.

In terms of explosive ability, it can be thought of as the properties of a rubber band - the more a rubber band can stretch the faster it snaps back. The same is true of muscle. Explosive movements in sports are essentially a series of loading (stretching the rubber band) and exploding (the recoil of the rubber band after being stretched). The more you are able to load, the more force you can create when you recoil. There is more to it but that is the best place to start.

The second major role is injury prevention. Let’s take the same example from above, the rubber band - what happens when you stretch a rubber band beyond how far its supposed to stretch? It breaks! Just like a rubber band, muscle has a certain amount of stretch before it’s just to much and injury occurs. This is why it is important to stay flexible. The more flexible you are, the greater distance you can stretch before causing injury.

The moral of the story is stay flexible, or get flexible, and it will greatly improve your performance. Stay tuned for my next post in the Building a Base series talking about mobility!

-Coach Adam

Building a Base for Athletic Success

Have you wondered what exactly the philosophy is that builds what we do at Athlete Academy?

If you have, then wonder no longer! The purpose of our Athlete Academy program is to build a base for continued athletic success. That base is made up primarily of 3 things, much like with our adult programs. Those three are:

  1. Flexibility
  2. Mobility
  3. Strength

These three physical traits must be present in the athlete for several reasons. If these three things are not present, then we cannot build the attributes that we most often associate with sports performance. Things like power, speed, agility, and quickness. All of these have to have a solid base of the 3 traits mentioned above in order to really be developed. The biggest risk of building things like power, speed, agility, and quickness before the other three is that often the risk of injury goes up substantially. Over the next few weeks, I will break down exactly how each one of these fits into the overall athletic puzzle. Stay tuned!

-Coach Adam

If 10,000 Hours Creates Greatness, Can 20,000 Hours Derail It?

What if I told you that there can be too much of a good thing, even in youth athletics?

What if I told you that doing too much can be just as harmful as doing too little?

Find out how to apply these principles correctly and not overwork, overtax, and burn out your youth athlete before they even have a chance to reach their goals.

Location: Get Fit NH Concord, 287 S. Main St, Concord, NH 03301
Date: Wednesday, September 20th
Time: Training session 6-7:15PM, Parent Education Seminar 7:30-8:30PM

For any questions please contact Coach Adam either by email at or by phone at 603-340-7281.

-Coach Adam

Can You Create the Competitive Fire in Your Athlete?

Can you teach mindset? What makes some athletes perform better when the lights are the brightest while others crumble?

The mental battle is just as important, if not more important, as the physical one when it comes to athletics.

Learn how you can teach your youth athlete how to perform mentally when in competition.

Learn how you can keep your athlete competitive year round to build the confidence they need to perform in the biggest situations.

All this and more will be discussed at our Parent Education Seminar presented by Get Fit NH’s Athlete Academy.

Location: Get Fit NH Concord, 287 S. Main St, Concord, NH 03301
Date: Wednesday, September 20th
Time: Training session 6-7:15PM, Parent Education Seminar 7:30-8:30PM

If you have any questions, please contract Coach Adam by email at or by phone at 603-340-7281.

-Coach Adam

Can You Over Train Youth Athletes?

That question might be something that parents don't ask themselves when thinking about their child's athletic goals.

While children are indeed often more resilient to over-training than adults, it can still happen in developing athletes. This can greatly hinder their performance.

Learn more about how to best approach building the complete athlete at our Parent Education Seminar presented by Get Fit NH's Athlete Academy!

Location: Get Fit NH Concord, 287 S Main St, Concord, NH 03301
Date: Wednesday, September 20th
Time: Training session 6-7:15pm, Parent Education Seminar 7:30-8:30pm

If you have any questions, please contact Coach Adam by email at or by phone at 603-340-7281.

-Coach Adam

Does Your Child Want to Excel in Athletics?

Join us as Athlete Academy presents a parent seminar to help their children improve their athletic abilities on Wednesday, September 20th, from 7:30 to 8:30pm.

During this hour, we will be looking at strategies to increase your child's performance.

We will address common misconceptions that may actually be hindering your athlete's ability.

That's not all! Our Athlete Academy program will also be on display before the start of the seminar, from 6:00 to 7:15pm, so you can see for yourself how we roll many of these factors into our program.

That's still not all! This training session will be open to allow your kids to try out the program for themselves prior to the seminar.

So join us at Get Fit NH and find out how to help your son or daughter reach their full athletic potential!

Location: Get Fit NH Concord, 287 S. Main St, Concord, NH 03301
Date: Wednesday, September 20
Time: Training Session 6:00-7:15pm, Parent Seminar 7:30-8:30pm

If you have any questions, contact Coach Adam by email at or by phone at 603-340-7281.

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