Archive for the ‘High Performance Training’ Category

SPC Sports Development Complex NOW OPEN

December 1, 2010

3000 sq ft Sports Medicine Facility

3000 sq ft Sports Conditioning Centre

8000 sq ft Multi-Sport Turf

13 000 Square feet of Athletic development

2180 Hwy 7, unit 12, Vaughan, Ontario 905.709.4772


Multi-Sport Turf field rentals

Sports Medicine, Sports Chiropractic, Physiotherapy, Massage Therapy, Shock wave, etc.

Sports Conditioning, CrossFit, Power Lifting, Olympic Lifting....




September 29, 2010

WE’RE MOVING!!!! SPC is proud to announce that will be moving our Thornhill location into a 13 000 sq ft athletic development centre just minutes away from our current location complete with an 8000 sq ft turf field, 2000 sq ft conditioning centre, and 3000 sq ft Sports Medicine & rehab centre.

The new location opens Dec 1, 2010… call 905.709.4772 for details

Just another day of training at SPC

July 27, 2010



Common power lifting technique faults leading to low back injuries…

July 12, 2010


The Battle at Midway (Wednesday).Workout of the Week (WOW) June 23rd

June 24, 2010

Here we go again. Another Workout of the Week. This endurance workout consists of bodyweight exercises. Post your personal best time to “comments”

1) Warm-up. 10min on mode of choice (treadmill, spin, elliptical, rower, etc.)

Walking Lunges. 3 x 30 (M 70lbs/W 50lbs)

The Battle at Midway (Wednesday)

Complete the following exercises for time.

100 Push-ups from Knees*

100 Air Squats**

100 Abs Toe Touches***

100 Horizontal Jumps****

*A bonus of (-)1min will be given if all 100 push-ups can be completed from hands and feet. If not all 100 push-ups are completed from hands and feet, then no time bonus will be awarded. Regardless, chest must touch floor on eccentric portion and arms straight on concentric portion for rep to count.

** Hips below knees on eccentric phase, and hips through on concentric phase for rep to count.

*** Shoulders must come off the ground for rep to count.

**** Two foot takeoff and two foot landing must occur for rep to count. Can’t use momentum to carry you into the next jump.


SPC Workout of the Day (W.O.D.)

May 31, 2010

Try this high intensity endurance workout consisting of a combination of strength, cardio, and bodyweight exercises.

After a 10 minute warm-up consisting of light aerobic conditioning followed by dynamic stretching, try the following workout.

– Forward walking lunges (90lbs men / 50lbs women). 15 . 15 . 15 . 15 . 15 . 15

Complete the following 5 rounds for time.

– 200m run (if you don’t have 200m of running space, measure the length of the workout area and complete as many lengths as it takes to complete 200m

– 8 deadlifts (70% of max)

– 8 Burpees (chest must touch the floor on the way down, on the way up both feet must leave the floor and hands clap overhead for the rep to count)

SPC’s  WOD top 3 times.


1) Dr. Spina – 12.29

2) Marcel – 12:38

3) Brian – 13.56


1) Rina – 14.13

2) Lali – 14.56

3) Sara – 15.51

“Training with Pros” training tip with SPC’s Jeff Ransome – Aired on the FIGHT Network

May 6, 2010


Are You In The Proper Training Zone?

January 5, 2010

by Jeff Ransome BSc.Kin ACSM(ES) ACE(PT)

For years, athletes and fitness enthusiasts have been relying on a commonly used mathematical formula (HR = (Max HR-Resting HR)* %X/100) + RHR (where %X =%MAX, e.g. 60) to determine their training intensities for high performance conditioning or weight control. Although almost all name brand industrial cardio fitness equipment displays training zones based on this mathematical formula, the latest research show that this is flawed. So how do you optimize and take the guess work out of training? Training intensities too light or minimal stimuli have negligible results. Training levels too high can result in a premature depletion of glycogen (approximately 2000 kcal of carbohydrates). Consequently, the body will hit its proverbial wall once glycogen is depleted.

Blood Lactate measurement is used by sport scientists, coaches and athletes to accurately determine heart rate training zones, recovery and much more.  Lactate is a metabolic product that can be measured by taking a drop of blood at a finger tip the same way diabetics monitor their blood sugar level.  The blood lactate level increases with exercise intensity and shows clearly the transition from aerobic to anaerobic activity.  Since the measurement is completely individual it gives a precise method for testing and monitoring training intensity and recovery. Lactate is mainly produced at muscle cells, erythrocytes and brain cells, and metabolized by the liver. Lactate is an end product of anaerobic glucose metabolism and plays an important role in the acid-base balance in the body. As lactate concentration increases in the blood during exercises due to lack of oxygen of the muscle, lactate can be measured to evaluate physical performance or to establish proper exercise intensity for athletes. Blood Lactate testing is far more precise than the outdated and inaccurate method of using percentages of maximum heart rate to set training zones.  Heart rate is an individual response; therefore heart rate training zones need to be determined by measurement of physiological variables, not set by mathematical formulas.  Furthermore, the relationship between exercise intensity and heart rate is different for various exercises. For example, heart rate for running will not be the same as a heart rate for cycling at any given intensity.  Training programs should not be based on general heart rate guidelines; rather they should be based on individual responses.

Take the guesswork out of training. Know when you should be sub-lactate for endurance or supra-lactate during periodization and at which point the body develops high levels of acidosis. Whether training for your first 5k or full IronMan, maximize your time and efforts with the proper tools and knowledge to obtain your goals.

For more information on Lactate Balance Point testing contact Jeff Ransome at Sports Performance Centres … PERFORM BETTER !!!

Dead Lifts….the “King of exercises”

January 4, 2010

In this video SPC’s Marcel, Chris, and “Dr. Dre” Spina perform what is commonly referred to as the “King of Exercises,” the Dead Lift.  When performed correctly, no other exercise builds raw strength like the dead lift does targeting everything from your legs, mid section and core, to your back, shoulders, and even your grip.  In addition, contrary to popular belief, the dead lift is very safe.

If you want to build strength and improve performance and the dead lifting is not part of your training routine…then your routine is incomplete.  If you want to add it to your routine safetly, contact one of the trainers at Sports Performance Centres.

SPC conditioning…what are you doing with your trainer???

Cricket Canada & Sports Performance Centres….status update

January 4, 2010

Since signing on with Cricket Canada in November, SPC has been working diligently to implement their philosophies and systems into the Cricket Canada organization. With several major Tours on the near horizon time has been at a premium to organize, test, and prepare the teams for competition.

Phase 1

The initial stages of development have focused on getting the Men’s Senior Team tested and prepared for Twenty20 World Cup Qualifications held in Dubai, UAE in February 2010. All local athlete’s have undergone comprehensive testing which included a thorough orthopedic testing protocol that identified many fundamental biomechanical movement deficiencies as well as muscular imbalances, firing pattern inefficiencies and major muscular weaknesses.

The second part of the testing battery included field testing measures to assess individual fitness levels. After testing the athletes individual programs were created and handed out to each athlete. Athletes are required to train individually and given access to the High Performance Centres at SPC Thornhill and SPC Mississauga.

The second stage included the testing of Canada’s Women’s Pool. Baseline fitness levels have been established with the Ontario athletes, while contact has been made with the BC based athletes who will soon be assessed. The idea of gathering information on all athletes will allow Cricket Canada to monitor cricketers across Canada and insure high standards are met for all National Cricket members.

The final stage of Phase 1 has included the development of the first part of Cricket Canada’s Sports Science Manual which includes modules on the World Anti Doping Association Policies and Procedures and Hydration and Nutrition. The final Sports Science Manual will also include modules on Rehabilitation and Injury Prevention.

Phase 2

Plans for the second phase will include the development of relationships with provincial partners and local service providers for their athletes. SPC will also be working to complete the Sports Science Manual and continue developing systems of monitoring and training competitive cricketers identified for their pool.

Establishing expectations of physical fitness needs to be a priority for all coaches across the country in order to take Canadian Cricket to the next level. Implementing intense, effective, and scientific training programs prepares our cricketers both physically and mentally, thus allowing them to compete at a higher level.

Look for the Sports Science Blog that I will be keeping during the Sri Lanka and Dubai Tour in the New Year.

Keep training and keep working, anything worth doing is never easy. Happy Holidays and a Fit New Year!

Colin Berenhaut, BESS, CSCS, CEP, CK

Director Sports Science, Cricket Canada

Director, SPC – Sports Performance Centres