mankins logan - Frappier Acceleration Sports Training

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fall 2006
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letter
from john frappier, president
Football season is upon us again! In this issue we share a recipe for NFL success.
Logan Mankins takes us back to his 2005 NFL Draft preparations, and how the
Frappier Acceleration programs helped him make the New England Patriots’ active
roster. The Inside Acceleration story focuses in on Jordy Christian, a Moorhead,
MN, senior who was born to play hockey. With a scholarship already in place,
Christian sets his goals high while focusing on his senior hockey season and lending
a helping hand to younger players. Also in this issue is a report on the importance
of carbohydrates. Make special note of the types of carbs that are essential
for athletes in training. Included is a recommended daily menu for the intensive
workout days. With the right mix of proper nutrition and training, athletes will
maximize their performance on and off the field.
Optimism is in the air, fueled by returning athletes back in school. Thank you to
each of you who trained at a facility offering the Frappier Acceleration Programs
this summer in hope and desire of becoming the best athlete possible in the new
school year. Remember to play hard, and most of all have fun!
Best in Training,
President and Founder of Frappier Acceleration® Sports Training
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fall 2006
contents
fall.06
9
Today’s Athlete
Logan Mankins:
A Recipe for Success
Preparation plus commitment
equals success.
3
Acceleration Nutrition
15
Inside Acceleration
17
FANtastic Athletes
Fueling Sport Performance
with Carbohydrates
Jordy Christian:
Ice Legacy
Carbohydrates are essential
for athletes.
Born to play hockey.
A section dedicated to
highlighting Frappier
Acceleration Network’s
standout athletes.
WE WELCOME YOUR OPINION!
Frappier Acceleration Magazine
Attn: Kim Werlinger, Editor
2301 25th Street South, Suite E
Fargo, ND 58103
Phone: 701.241.9018
Fax: 701.232.0119
E-mail: [email protected]
www.frappieracceleration.com
Cover photo and Today’s Athlete photos provided by New England Patriots.
Designed and printed by Image Printing, Inc., Bismarck, ND. All rights reserved.
Copyright 2006 Frappier Acceleration Sports Training. Frappier Acceleration® is
a registered trademark in the United States, Canada, and other jurisdictions by
Frappier Acceleration Sports Training.
Reproduction in whole or in part without permission is prohibited.
fall 2006
2
fueling sport performance with
carbohyd
3
fall 2006
A
drates
lthough all nutrients are important for sport
performance, carbohydrates are essential for
athletes. Carbohydrate supplies a steady fuel for
muscle and brain that allows for repetitive intense
training over the course of days, weeks, and months.
With that said, carbohydrates are often one of the
most neglected nutrients in young athletes’ diets.
The myth that protein is the most important fuel
for athletes, particularly for muscle-building and
strength, still exists. It is important for athletes to
understand that no muscle can do work without
adequately stored carbohydrate (i.e., sufficient
carbohydrate in the diet). Carbohydrate is stored in
liver and muscle as glycogen. This glycogen is only available
in limited amounts and stores can become quickly depleted
(empty), especially when exercise lasts longer than 1½-2 hours.
Many athletes do not realize that high intensity exercise, such as
a strength training session or interval training, will also deplete
muscle glycogen stores very quickly. Therefore, it is important to
consume adequate amounts of carbohydrate before, during, and
after exercise to fuel sport performance and begin the recovery
process.
>> Stacie Wing-Gaia, Ph.D., R.D.
>> Nanna L. Meyer, Ph.D., R.D.
The Importance of Carbohydrates
All athletes benefit from adequate carbohydrate intake.
Carbohydrate has many important functions. Carbohydrate is
not only a primary energy source for muscle and brain, but it also
spares protein (i.e., lean muscle mass) from being used as an
energy source, helps convert fat to fuel, and contains vitamins and
minerals. Some carbohydrate sources (e.g., whole grains, fruit,
and vegetables) provide fiber to maintain gastrointestinal health.
Because carbohydrate is the primary fuel source for muscle and
the brain, depleted stores (i.e., low glycogen) result in a number of
undesirable consequences such as:
> early fatigue
> delayed recovery
> impaired sport performance
> less resistance to infection
> increased risk of injuries
In conjunction with low energy (calorie) intake, female athletes
may also experience menstrual irregularities. Because the brain
relies on carbohydrate, specifically blood glucose, athletes who
train on a low carbohydrate diet are also increasing their risk of
injury because they simply lack the fuel for the best reaction time (cont.)
fall 2006
4
and concentration. Therefore, athletes should always try
to maximize their carbohydrate availability by beginning
training and competition with full glycogen stores and
refilling these stores immediately following exercise.
production. Complex carbohydrates should make up the
majority of carbohydrates consumed throughout the day.
Carbohydrate Recommendations
Not All Carbohydrates are Created Equal
Simple Sugars are carbohydrates that are often labeled
as empty calories. However, this is not the case for all
simple sugars. For example, fruit, which is very rich in
nutrients, fiber, and antioxidants, contains fructose and
sucrose, both simple sugars. Dairy products, particularly
milk, also contain a healthy simple sugar called lactose.
Dairy products are a very important source of calcium
and vitamin D. They are essential to a healthy skeleton and
a lower risk of fractures. Other simple sugars (i.e., table
sugar or sucrose, glucose, high-fructose corn syrup) are
found in candy and soda and are nutritiously empty. Honey
is also a simple sugar, but also contains small amounts
of vitamins, particularly if it is raw and unfiltered. Sport
drinks, bars, and gels all contain simple sugars. These are
beneficial to the athlete when consumed around training
or competitions (before, during, and after) because they
are quickly absorbed and provide a constant source of
energy. However, sport drinks should not replace water,
milk, or 100% juice at meal times.
Complex Carbohydrates require more time for digestion
and absorption compared to simple sugars. Daily sources
of complex carbohydrates include rice, pasta, bread,
potatoes, legumes, and whole grains. Unprocessed
complex carbohydrates such as whole grain bread or
cereal contain fiber. Fiber-containing foods contribute to
a feeling of fullness and sustained energy. Complex, and
particularly unprocessed carbohydrates, also provide
vitamins and minerals that are required for energy
5
fall 2006
How much carbohydrate athletes need depends on the
intensity, duration, and frequency of exercise. The harder
and longer the athlete trains, the more carbohydrates
should be eaten. Likewise, the more often the athlete
exercises on any given day, the higher the carbohydrate
need (see Table 1 for specific recommendations).
Unfortunately, most athletes only consume moderate
amounts of carbohydrates (<55% of total daily energy intake
or <2-3 g/lb of total carbohydrates per day). In particular,
female athletes involved in sports that emphasize leanness
and thinness typically do not eat enough calories, which
places them at risk for overall nutrient deficiencies including
carbohydrate. Male athletes usually get enough calories,
but end up eating too much protein and fat from a diet rich
in fast foods, resulting in inadequate carbohydrate intake.
Athletes should always aim to begin exercise, whether
for training or competition, with full glycogen stores. This
means that 3-5 hours prior to exercise, an athlete should
eat 0.5-1.8 g/lb or 50-300 g of carbohydrates. Generally,
this means eating an adequate breakfast or lunch 2-3 hours
before exercise (see the Athlete’s Lunchbox for an example)
and possibly a carbohydrate-containing snack such as a
sport bar and water before endurance training or a bowl of
cereal with milk before strength training.
In addition to eating enough carbohydrates to meet
daily needs, athletes also have to think about achieving
carbohydrate needs during exercise. The brain requires a
constant supply of glucose. By consuming carbohydrates
during events lasting longer than 60-90 minutes, athletes
table one
carbohydrate recommendations
Training Load
Daily recovery from moderate
duration (less than 60-90 minutes per
day)/low intensity training
Carbohydrate Amount
~ 2-3 g/lb/day
Daily recovery from moderate to
heavy endurance or team sport
training (90-120 minutes per day)
~2-5.5 g/lb/day
Daily recovery from extreme training
(4-6 hrs per day)
~4.5-5.5 g/lb/day
Source:International Olympic Committee
can maintain the intensity of their workout and stay fully
focused on their task. For this purpose, 1/2 to 1 cup of a
sport drink is generally recommended (5-8% carbohydrate)
for every 20 minutes of exercise or 2-4 cups per hour. Hot
environments increase fluid requirements (see 2006 Summer
Frappier Acceleration Magazine article on Fluid Replacement
During Exercise). Sport drinks have the additional benefit of
replacing electrolytes such as sodium and potassium that
are lost in sweat. Some sport drinks have small amounts of
protein to help repair muscle damage during intense workouts
lasting longer than 2 hours. These drinks may be beneficial for
athletes training twice a day.
Achieving Carbohydrate Recommendation
Many young athletes struggle with meeting their carbohydrate
needs. The most common barriers to meeting carbohydrate
recommendations are fast food consumption and inconsistent
meal patterns. Too many athletes eat out at fast food places,
consuming improper foods. Fast food is often the choice
when time is running short. Unfortunately, a diet of fast food
results in too much fat and protein, and too little carbohydrate.
Further, many athletes skip breakfast, which quickly leads
to low glycogen stores and suboptimal preparation for the
afternoon workout. Skipping meals such as breakfast results
in too few opportunities for the muscle and brain to replenish
carbohydrate stores. Consequently, sport performance (and
overall health) is compromised. This means that training does
not occur at the intensity and mindset needed for improving
performance. Additionally, suboptimal fueling can increase
the athlete’s risk for injury and illness. How then can athletes
achieve their carbohydrate recommendations?
Consistent Meals One of the first things athletes can do to
meet carbohydrate needs is to eat three meals a day. This
means starting the day with a healthy breakfast and including
lunch and dinner during the day. As a rule of thumb, 2/3
of each meal should contain carbohydrate-rich foods
(pasta, rice and other grains, cereal with milk/yogurt,
potatoes, breads, and bread products). Athletes should
try to consume 1-2 cups of carbohydrates per meal
(~75 g of carbohydrate per meal for an athlete weighing
50 kg or 110 lbs or >2-3 g/lb bodyweight per day).
For two-a-day training sessions, each meal should have
at least 2 cups of carbohydrate-rich foods (~100 g of
carbohydrates per meal for an athlete weighing 50 kg
or 110 lbs or >2-3 g/lb bodyweight per day). Athletes
should keep in mind that although sport foods such
as sport drinks, bars, and gels are useful for before,
during, and after exercise, they should not be used
as a replacement for real food at meals. As a guide,
the menu on the next page gives an idea of what a
high-carbohydrate diet (>2-3 g/lb/d) should look like for
an athlete who weighs 50 kg (110 lbs) and trains 90
minutes per day.
Fast Food Often athletes turn to fast food, particularly
for lunch. These meals are typically high in fat and very
low in carbohydrate. The best strategy to avoid fast
food is bringing a bag lunch to school (see Athlete’s
Lunchbox). The earlier the athlete learns to plan ahead
and pack food for training and competition, the better
off the athlete will be in college and on the elite or
professional level. Planning ahead and packing along
food are basic skills that require some time and effort.
Although fast food should not be the first choice for
athletes, it is often the most convenient and readily
available source of food for most. With that said,
eating fast food does not have to result in depleted
glycogen stores and suboptimal sport performance. If
athletes choose fast foods wisely, they can get sufficient
carbohydrate. When ordering fast food, athletes can
increase carbohydrate intake by including carbohydrate
containing side-dishes such as corn, rice, or baked
potatoes, vegetables, fruit, and salads. Some fast food
restaurants such as McDonald’s also have a fruit and
yogurt parfait, which is a good high-carbohydrate choice.
To limit fat intake, athletes should choose leaner meats
such as fish and poultry that are grilled, not fried.
Athletes should keep in mind that while fast food may be
more convenient, it should be used only OCCASIONALLY.
Planning ahead such as preparing a lunch the night
before can greatly reduce fast food consumption and
potentially prevent glycogen depletion, and thus, fatigue.
Frequent Snacks Athletes generally have high
daily caloric needs, and it is difficult to meet these
(cont.)
fall 2006
6
athlete’s menu
1-day menu for a 110 lb athlete
Recommended Amount for intense training:
250-350g
Breakfast: Athlete’s Fruity Cereal
• 1-2 cups whole grain cereal (> 3 g
fiber) or oatmeal, optional add sliced
almonds or pecans to cereal
• ½-1 cup berries (frozen or fresh) or sliced
fruit
• 1-1 ½ cup low-fat/skim/soy milk
~75-100 grams of carbohydrate
Lunch: Athlete’s Lunchbox
• 2 slices of whole grain bread + 3 oz
(3 slices) deli meat or tuna salad
(+lettuce, tomato, sprouts, etc).
Optional mustard or light mayonnaise
• 1 cup raw veggies (baby carrots, bell
peppers, cherry tomatoes) or 1 cup
salad with dressing
• 1 cup or 1 medium fruit
• handful of pretzels
• 1 cup water
~100 grams of carbohydrate
Workout Snack
• 2-4 cups sport drink during exercise
• 1 medium bagel with 1 tsp peanut
butter and water after exercise for recovery
~ 60-80 grams carbohydrate
Dinner: Athlete’s Recovery Meal
Grilled Meat or Fish
• 4 oz lean meat (steak, poultry, fish)
• bowl of salad with ¼ cup black beans
and 2 Tbsp salad dressing
• 1 medium grilled potato (regular or
sweet) with salsa & low fat plain yogurt
• fresh fruit
• 2-3 cups of water
~85 grams carbohydrate
Total carbohydrate: ~340-365 g
table two
Snacks with ~25 grams of carbohydrate
1 piece fruit
1 plain yogurt
1 granola bar
1 slice bread
1½ Fig Newtons
sport gels (Clif Shot)
Snacks with ~50 grams of carbohydrate
1 large bagel
½ cup raisins
10 small pretzels
2 cups apple juice
1 cup unsweetened applesauce
1 sport bar (Clif Bar, PowerBar)
7
fall 2006
needs without snacks. In addition to meals, snacks are a great way
to keep energy levels up and meet increased nutrient needs including
carbohydrate. As a general guide, athletes should strive to include
frequent snacks containing carbohydrate each day. Going longer than
four hours without eating should be avoided as this quickly depletes
glycogen stores. Frequent snacking and packing snacks to workouts and
competitions also requires planning ahead. Table 2 lists a few portable,
high-carbohydrate snacks.
Carbohydrate and Recovery
Meals and snacks are an important part of achieving the athlete’s daily
carbohydrate needs. As already mentioned, poor dietary patterns (high
intake of fast foods) typically lack adequate carbohydrate, which can
quickly translate into early glycogen depletion, fatigue, and decreased
performance. Beginning exercise properly fueled with carbohydrate
is of primary importance. Of additional importance is the timing of
carbohydrate intake following exercise. Immediately after exercise, the
body is primed to remake glycogen (and repair muscle tissue). Because
the rate at which glycogen is made is much higher within the first few
hours after exercise than later, this period is key to starting the recovery
process. If athletes fail to consume adequate carbohydrate immediately
after exercise, the recovery process is slowed. For athletes training twicea-day, this potentially leads to suboptimal performance at a subsequent
workout performed on the same day. For athletes training several days
in a row, low carbohydrate stores from insufficient recovery may lead to
a gradual decrease in exercise capacity during repetitive training days.
Consequently, athletes should focus on consuming quickly digestible and
easily absorbable carbohydrates in the form of sport drinks and bars
within 30-60 minutes following exercise to rapidly refill glycogen stores.
Unfortunately, athletes often neglect this important recovery period.
Because it takes between 1-2 days to fully restore glycogen levels,
athletes should make every effort to begin the recovery process, using
carbohydrate-rich foods and drinks immediately after exercise. To
maximize recovery, athletes should aim for 0.5 g/lb carbohydrate every
hour for up to four hours following exercise. When combined with small
amounts of protein (~10 grams), protein synthesis is also stimulated,
enhancing the recovery process (and training adaptation). Following are
some examples of recovery foods containing both carbohydrate and
protein as well as fluid and electrolytes needed to replace sweat losses:
> 1 low fat or non-fat plain yogurt + 1 banana + 2 cups of water
> 1 Clif Bar + 1 cup of sport drink + 1 cup of water
> 1 cup low fat or non-fat chocolate milk + 2 cups of water
> ½ protein bar + 2 cups of sport drink
> ½ sandwich with peanut butter & jelly + 2 cups of water
Summary Carbohydrate is the primary fuel for both brain and body, yet
many athletes fail to achieve recommended amounts. To maximize training
and sport performance, every effort should be made to meet carbohydrate
recommendations. This means eating frequently and including highcarbohydrate foods before, during, and immediately after exercise.
Additional Resources For more information on the carbohydrate content of
specific foods: www.nutritiondata.com, www.nal.usda.gov
FAST
CERTIFIED
tested. proven. guaranteed.
TM
Frappier Acceleration Network Members become tested.
proven. guaranteed. by participating in the Frappier
Acceleration Training and Certification course. An in-depth
knowledge of exercise science, biomechanics, and Frappier
Acceleration® equipment, protocols and procedures are taught
and assessed throughout each level. This keeps FAN members
up-to-date in the ever-evolving FAST training methods that help
athletes reach their full potential.
FAST is proud to congratulate the Network members listed
whom have recently passed all of the required exams and met
all requirements to become certified in the respective levels:
Level 3 [Fully Certified]
Level 1 (cont.)
Mark Vrba > Frappier Acceleration – Mercy North Iowa,
Mason City, IA
Greg Reister > TOSH Park City Acceleration,
Park City, UT
Torrie Chizek > Frappier Acceleration – Mercy North Iowa,
Mason City, IA
Jason Clinton > Acceleration Indiana – South,
Indianapolis, IN
Jeff Hronchek > Acceleration Indiana, Indianapolis, IN
Level 2
Eddie Renteria > Jamestown College, Jamestown, ND
John Hayden > Acceleration Indiana, Indianapolis, IN
John Sitt > Acceleration Illinois, Chicago, IL
Herman Demmink > Xcelerated Athletics, Columbia, SC
Jonathan Good > Sports Enhancement Center,
Bloomington, IL
Jenna Graham > Frappier Acceleration – Mercy North
Iowa, Mason City, IA
Julie Richards > Peak Acceleration and Sports Training,
Colorado Springs, CO
Jessica James > Peak Acceleration and Sports Training,
Colorado Springs, CO
Kandy Veneskey > Frappier Acceleration – Mercy North
Iowa, Mason City, IA
Josh Mills > Winning Edge Acceleration, Irving, TX
Kelan Krohe > QuadCities Sports Acceleration,
Davenport, IA
Mathew Hanson > Trinity Accelerated Performance,
Ft. Dodge, IA
Kevin Greenley > Mercy Acceleration, Cedar Rapids, IA
Staci Hager > Aurora BayCare Medical Center,
Green Bay, WI
Leah Heath > Peak Acceleration and Sport Training,
Colorado Springs, CO
Stephanie Koenig > TOSH Sport Science & Acceleration,
Salt Lake City, UT
Lisa Mall > Washington Institute of Sports Medicine &
Health, Kirkland, WA
Level 1
Marissa Dombovy-Johnson > Maksymum Performance,
Rochester, NY
Aaron Sieber > TherapyWorks, Lawrence, KS
Anna Rau > Zoom Sports, Frisco, TX
Ashley Wines > Jamestown College, Jamestown, ND
Matt Campbell > Washington Institute of Sports
Medicine & Health, Kirkland, WA
Matt Caren > Maksymum Performance, Rochester, NY
Brian Easter > Acceleration Illinois, Chicago, IL
Megan Hamilton > Washington Institute of Sports
Medicine & Health, Kirkland, WA
Chris Trytten > Frappier Acceleration – Mercy North
Iowa, Mason City, IA
Michelle Rogers > Xcelerated Athletics , Columbia, SC
Emily Schilling > Carle Foundation Hospital, Urbana, IL
Erin Robinson > Utah Valley Regional Medical Center,
Provo, UT
Gigi Miranda > Bodymax Sports Training, Pleasanton, CA
Mike McCarthy > Acceleration Indiana, Indianapolis, IN
Rick Warren > Sports Enhancement Center,
Bloomington, IL
Tyler Landers > Frappier Acceleration Sports Training,
Fargo, ND
Zach Rupp > TherapyWorks, Lawrence, KS
fall 2006
8
today’s athlete
76
success
+
29
3
3
4
17
logan manki
[A RECIPE FOR SUC
ins
CCESS]
=
fall 2006
10
a second team All-American his senior year and the buzz
in the NFL draft was that Logan would be a late second to
high third round draft pick. Of course, the higher the pick,
the better off a player would be financially.
But before Mankins could enjoy the draft day process
of anxiously watching the NFL Commissioner announce
round by round draft picks that would determine his
future, he had to experience the NFL Combine. Every
March for one week in Indianapolis, Indiana, the NFL puts
+
their future prospects through a series of drills that are
timed, recorded and measured. NFL scouts watch and
compare players so closely that the annual event is known
as the meat market. A poor showing at the Combine can
mean disaster on draft day for a player.
Bauer has over 12 years of high school and Division I
college football coaching experience. He has negotiated
Your preparation off
the field will dictate
your success on the
field.
over 300 NFL players contracts; represents several NFL
This was the message sports agent Frank Bauer gave
the past few years Bauer had been requesting that his
his new client, Logan Mankins, in 2005 following the
football clients go through Bodymax’s training programs
completion of his college football career. Mankins, now
before the Combine to help them prepare for the
starting as left guard for the New England Patriots in the
experience.
head and assistant coaches, and has seen many of his
clients go through the Combine experience. “It’s all in
the preparation,” acknowledged Bauer who suggested
to Mankins that he go and spend 6-8 weeks working
with Bodymax Physical Therapy and Sports Training in
Pleasanton, California, prior to the NFL Combine. For
>> Greg Mergens
NFL, was an offensive tackle on Fresno State’s football
team in California. Following his senior season, Mankins
“It was a tough commitment,” acknowledged Mankins
signed with Bauer of Sun West Sports & Associates
who agreed to do the program even though this meant
with the hopes of being drafted and playing football in the
spending some time away from his wife and child. “I’ve had
NFL. With Bauer’s help and some training with Frappier
a lot of good coaches and they’ve always preached that
Acceleration, Mankins set out to reach his goal.
you need to have good technique,” explained Mankins, who
recognized Bauer’s advice that off field preparation would
Mankins was a talented college football player who had
help him on the field.
a good shot at making the NFL. During the 2005 NFL
11
Draft, The NFL Draft Report called Mankins the most
The difficult part of the training is the timing of players
technically sound lineman in the colligate ranks and
finishing their college football schedules, signing agent
rated him the best offensive guard prospect. He would
contracts and the NFL Combine in March. With the
probably be drafted as an offensive guard even though
Combine occurring in the spring, it’s not easy for players
he spent his entire college football career playing at the
to commit to a 6-8 week training program immediately
offensive tackle position. In his senior year at Fresno
after their football season is over. Most of the time the
State, Mankins hadn’t allowed a sack or pressure on
player’s bodies are pretty banged up after their season
the quarterback all season and he was responsible for
and many of them have end of the season football aches
producing 16 touchdown-resulting blocks. He had been
and pains.
fall 2006
Bodymax’s goal with Logan was refining the skills he
showed Mankins video tapes of the Combine drills so
already had in the most efficient way possible. “In his case,
he could know what to expect and they also recorded
he had the physical size and all the tools to be a top draft
all of Mankins times in the drills. All enrolled athletes at
pick and he was everything you wanted in an athlete. A
Bodymax are required to complete a standardized pre-
hard worker, intelligent and he took the initiative to get
and post-program evaluation. The results are entered
done what needed to be done and came into it knowing
into the Frappier Acceleration® Athlete Information
this was the next step to get to the next level.” Because
Management System (AIMS®) and used to determine
of the short turn-around time of the training, Bodymax is
and measure improvements.
adamant about getting the buy-in from the player because
the athletes have a limited amount of time to pack all the
For Mankins, the training wasn’t entirely new to him,
information into their heads.
but a little more focused. “Most of the drills I had done
before, but I hadn’t been used to practicing them,”
“The Combine is a pretty involved process,” explained Evan
he admitted. “Most of what we did was focus on my
Nielson, who trained Mankins at Bodymax. “Besides the
technique, on how to do things more efficiently. We
drills, they also do flexibility and strength testing.” Nielsen
spent a lot of time working on core strength.”
“... [Logan]
took the
initiative
to get
done what
needed to
be done
and came
into it
knowing
this was
the next
step to get
to the next
level.”
fall 2006
12
Although most linemen are
doing. They were great guys. Some stuff I had no clue what I
not known for their speed,
was doing and they had tons of patience.”
they all have to participate
#70
logan mankins [patriots]
in running drills in the NFL
Following Mankins training in January and February 2005 at
Combine. “Logan had a
Bodymax, he competed in the NFL Combine in March 2005.
good initial burst but he
“Logan is an exceptional football player and when he went to
was not particularly fast
the Combine he was in great shape,” explained Bauer and his
in the 40 yard dash,”
performance impressed many of the NFL scouts. He impressed
stated Nielsen. “This was
the New England Patriots staff so much so that on draft day on
something we focused on,
April 30, 2005, the Patriots selected Mankins with the 32nd
straight on speed, teaching
pick in the first round of the NFL Draft.
him how to run and lower
body explosiveness.”
For Mankins, it was a dream come true and he would be playing
Bodymax made a couple of
football for the hottest team of the decade. Having won Super
adjustments in Mankins running style such as lengthening
Bowls in 2002, 2003 and 2005, the Patriots had shown no
his stride and working on body mechanics to help his
signs of being any less competitive in the future. Although
running become more efficient.
Mankins spent his entire college career playing the offensive
Size and strength are always good for football linemen, but
the guard position in the NFL and the Patriots made him their
it’s their agility that gets a player into the NFL. “The side to
starting left guard.
tackle position, his versatility and size made him a natural to play
side movements with a 300 pound guy are pretty difficult,”
acknowledged Nielsen. “The plyometrics portion of the
In Mankins’ first year in the league, the New England Patriots
training was really helpful for Logan and his body control.”
averaged 352 offensive yards a game, the seventh best record
Although Mankins already had good natural foot speed,
in the NFL despite their offensive line being decimated by
his work with the four square formation improved his foot
injuries. Only Mankins and his teammate right guard Stephen
speed.
Neal played in all sixteen games. Mankins is still doing some of
the stretching and core strength exercises that he worked on at
Mankins also worked on and improved his vertical jump at
Bodymax. “Being flexible helps prevent injuries,” insists Mankins
Bodymax. The NFL Combine measures each player’s vertical
and this proved true in his rookie season. Although the Patriots
jump. For a 300 pound lineman, this can be a difficult area
didn’t repeat as Super Bowl champs, the team played deep into
the playoffs before being eliminated
to test. “By the time I left Bodymax, I had a 32 inch vertical
and I was only in the mid to upper twenties before,” stated
Mankins.
Bodymax also used the bench press with Mankins because
the NFL Combine has a strength test that measures how
many times an athlete can bench press 225 lbs. By the
time Mankins left Bodymax he was able to bench press 225
pounds just over 20 times.
For Bodymax, the goal of working with these athletes is
for their body to adapt to the new efficient movements.
“Athletes have a lot of things to be thinking about during
competition,” explained Nielsen. “The technique comes
a lot easier if you can get the athletes to not think about
their motions and have their body do it on their own.” For
Mankins, he was able to get his body to adjust automatically.
“It’s all second nature now and I don’t have to think about
it,” stated Mankins. “Those guys really knew what they were
13
fall 2006
“...what
Frappier’s
program
does with
their
focus on
quickness
and speed,
it fills the
training
need for a
player in the
NFL.”
and there are high hopes for the
2006 season with most of their
veteran players returning.
“Bodymax helped him prepare
for the Combine and it helped him
enormously,” stated Bauer. “For what
Frappier’s program does with their
focus on quickness and speed, it fills
the training need for a player in the
NFL. If I could send every kid over to
Bodymax I would. It’s an exceptional
training program for NFL players.”
With any luck, the training Mankins
received through Bodymax and
Frappier Acceleration might help him
be on one of the first NFL teams to
win four NFL Championships within
the same decade.
fall 2006
14
insideacceleration
Jordy Christian was no more
than four years old when he first tried on
a pair of hockey skates—and he wasn’t
happy. “My Dad just kind of put me on the
ice. I think I cried the first time,” he said.
Nearly 14 years after first setting foot on the
ice, Christian is a senior at Moorhead High School in
Moorhead, MN, and he’s got plenty to smile about. He’ll
start his last season of high school hockey anticipating
a big move in his athletic career: while just a junior,
Christian’s hockey prowess earned him a scholarship at
Minnesota’s St. Cloud State University.
According to Moorhead High School hockey coach Dave
Morinville, natural ability and commitment to training
separate Christian from his competitors. “He has talent,
and he works extremely hard. That’s a pretty good
combination to have,” Morinville said. “He’s extremely
focused on becoming a better player.” Having already
coached Christian for three years, Morinville has watched
him mature as a player. On the ice, Morinville said, “Jordy
would stand out. He’s the type of player who, when he’s on
the ice, is always making something happen.”
>> Linda Heltemes
To some, Christian’s hockey career seems to have been
predestined. His father, Ed Christian, played hockey at
the University of North Dakota. His uncle, Dave Christian,
won a gold medal with the 1980 Olympic Hockey Team
(as depicted in the movie, Miracle on Ice). His grandfather,
Bill Christian, won a gold medal with the 1960 Olympic
Hockey Team.
15
“Hockey runs in the family,” Christian said. “It was kind of
already in my genes.” Still, Christian insists that hard work
is the key to success. “You work hard at hockey so you
can have fun with it. After you work hard, it’s more fun to
play because you’re better. It’s more fun to score a goal
than to get scored on.”
fall 2006
Two years ago, Christian’s search for superior training
led him to Frappier Acceleration Sports Training (FAST) in
Fargo, ND. Before FAST, “I went to a general fitness club,
but it was more to work out,” Christian said. At FAST, he
was immediately impressed with Frappier Acceleration’s
training system, and the sport-specific emphasis. While
weights and strength training are integral to his program,
Christian emphasizes the differences between Frappier
Acceleration and a standard fitness center. “You can’t
get what Frappier has anywhere else. But
you can get what everybody else has at
Frappier,” he said.
Jay Macleod, Director of Hockey Operations at FAST, has
trained Christian for nearly two years. “He’s driven and
focused,” Macleod said. “What I like most about him is his
mental toughness. He doesn’t get too high, he doesn’t get
too low.” Macleod also applauded Christian’s generosity
toward other hockey players. “He’s always willing to go out
of his way and work with younger kids. In my opinion, that
is his strongest suit,” Macleod said. “He’s got that vibrant
personality. He’s always willing to help people.” Recalling his
observations of Christian working with younger teens during
a recent hockey camp, Macleod said, “The kids just loved
him.”
When Christian began training at FAST, Macleod said, “The
one thing he had was great talent. What he wanted was
to get quicker and faster. That’s primarily what we focused
on.”
Naturally, Frappier Acceleration’s Skating Treadmill was
integral to Christian’s training. “It’s just like skating on the
ice,” Christian said. “You can change
the elevation, to make it harder,
or you can speed it up and try
to push yourself. It gets you in
shape really fast.” In gauging his
progress, he said, “You can tell by your stride; it feels more
efficient. You get the most out of every stride. You know
you’re not wasting any energy. You feel better, more
confident, and you’re faster. In most sports, that’s
what it’s about—who gets there first.” For Christian, the
equation is simple: “You train at Frappier, you get better
speed.”
T
“It’s all about acceleration with us,” Mcleod said. “There are
strength coaches out there who can make him stronger,
but we’re going to make him faster.”
Since beginning his Frappier Acceleration program,
Christian said he has developed increased strength,
quickness and stamina; all of which are crucial to success
in his sport.
In addition to his rigorous hockey practice schedule,
Christian trains at FAST four to five days a week during
the summer, and two to three times a week during
hockey season. Along with general weight training,
Christian focuses on building his lower body strength by
performing explosion jumps using the Plyo Press. For
balance, coordination and quickness, Christian utilizes
Plyometrics training. Both the Skating Treadmill and the
Super Treadmill are used to build stamina and endurance.
“He’s got incredible stamina,” Macleod said. “And he’s just
a rocket on the ice. His speed, his quickness, his smarts—
those set him apart from everybody else.”
never won State,” Christian said. “My sophomore year, we
finished second. Last year, we lost in the section finals.”
This year, “Everybody who is coming back has that mindset.
We want to get back to the State Tournament and win it.
We only lost three players from last year, so we should be
good.”
Ultimately, Christian dreams of entering the NHL. “I want
to go as far as I can in hockey,” he said, “and I’m getting an
education to back it up.” While he plans to study business
in college, he’s keeping an open mind as to his academic
major. As for his journey as an athlete, Christian will
continue to follow the advice of the man who first put him
on the ice: his father. “Skate hard and have fun. It sounds
simple, but before every game, it’s
never, ‘Do this, score five goals.’
It’s never, ‘Win the game.’ It’s
always, ‘Skate hard and have
fun.’ If you do that, you’re
going to do pretty well.”
As a result of Frappier Acceleration, Christian said, “I’ve
gotten a lot stronger. I’ve put on some weight. I’m quicker.
And every day you play hockey, you’re a little bit smarter,
too. Every day is a new day—it’s like you’re going to school
for the first time every day you step on the ice.”
photo credits: School Pride Group
In his senior year, Christian returns to the ice with the
goal of winning the Minnesota State Hockey Tournament.
Hockey season opens November 8th, and the 2007
state tournament is scheduled for March 10th. “We’ve
fall 2006
16
fantasticathletes
Every year the Frappier Acceleration
Network (FAN) trains thousands of
exceptional athletes. This section of the
magazine highlights a handful of these standout athletes who have recently
trained at a Frappier Acceleration Sports Training facility. Congratulations to
these athletes and good luck on your future endeavors!
Devon Wentz > Bismarck, ND
Track, Volleyball
St. Alexius Human Performance Center, Bismarck, ND
Devon just completed her senior year at Bismarck High School and capped it off by winning a State
Title in the 300 meter hurdles, this being her fifth State Title. Her team also went on to capture the
Class A Girl’s State Team Title. Devon was named the Most Valuable Athlete at the Mandan Kiwanis
track meet as well as the WDA Regional Senior Athlete of the Year. She currently holds seven
school records in the 100 meter hurdles (14.87), the 300 meter hurdles (43.31), the 200 meter
dash (24.86), and the 400 meter dash (58.07). The other three school records were relay events.
Devon also has three State Titles from her indoor track season. She graduated with a 3.9 GPA
and with Highest Distinction and plans to attend North Dakota State University next year on a track
scholarship. Devon also played and lettered in volleyball.
David Klech > San Ramon, CA
Track & Field
Bodymax, Pleasanton, CA
David Klech has established himself to be arguably the best high school track and field athlete to
ever come out of the state of California. While Frappier Acceleration Sports Training has played a
large part in David’s success, no one can take away from his tireless work ethic on the track. David
may be most well known for his back-to-back (2005 and 2006) California State Championships
in the 300 meter hurdles. He is also an accomplished jumper, setting personal bests in the long
jump and high jump, reaching 24’7” and 7’3/4” respectively. His personal bests in the 300 meter
hurdles (35.45) and 400 hurdles (50.35) both rank him in the top ten all-time in high school
history. David’s versatility in track and field has translated to a California State Record in the
indoor pentathlon with a score of 3980. David managed to balance his high school track and field
success with his classwork, finishing with a 4.0 GPA. David concluded his high school track and
field career with being named 2005-2006 Gatorade National Boys’ Track and Field Athlete of the
Year. David will continue his track and field career at UCLA where he will be a freshman this fall.
Andrew Swanson > Davenport, IA
Track, Football, Basketball, Soccer
QuadCities Sports Acceleration, Davenport, IA
Andrew is a 15-year-old freshman at Pleasant Valley High School who ran a 5:26 mile on grass as
a sixth grader. He developed into a State Champion record-holder in the 800 and anchored the
distance medley as a well as the 4 x 4 relay to Middle School State titles in the spring of 2006. This
past summer, he broke the 15 and under division record for the Bix 7 road race and finished 110 in
a race of 15,000 runners. Andrew initially completed Frappier Acceleration in the sixth grade and
has completed a total of five programs. He completed the Level 3 program this past summer.
17
fall 2006
Network of Frappier Acceleration Sports Training
®
ALABAMA
Health Plus Fitness Center
Auburn (334) 887-5666
IDAHO
The Athletic Training Center
Boise (208) 658-0602
ALASKA
Acceleration Alaska
Anchorage (907) 333-3278
Performance Edge Sports Trng.
Hayden (208) 772-6991
ARIZONA
Gold Medal Acceleration
Scottsdale (480) 860-4653
ARKANSAS
Winning Edge Sports Academy
Jonesboro (870) 268-1400
Arkansas Sports Performance Ctr
Little Rock (501) 539-3278
Arkansas Sports Training, Inc.
Springdale (479) 725-2544
ILLINOIS
Chicago Acceleration
Bensenville (630) 766-8505
Sports Enhancement Center
Bloomington (309) 663-9300
Decatur Memorial Hospital
Decatur (217) 876-2690
Get Fast, Inc.
Geneva (630) 845-0511
Get Fast, Inc.
Joliet (815) 741-2225
licensed/franchise facilities
JAPAN
TOTAL Workout, Inc.
Chuo-ku, Osaka
+81 011-81-6 -4708-1255
TOTAL Workout, Inc.
Minato-Ku, Tokyo
+81 011-81-3-5785-2588
TOTAL Workout, Inc.
Roppongi Minato-Ku, Tokyo
TOTAL Workout, Inc.
Shibuya-ku, Tokyo
+81-011-81-3-5728-2029
KANSAS
TherapyWorks
Lawrence (785) 749-1300
KENTUCKY
Get Quick
Owensboro (270) 691-8900
NEBRASKA
Madonna ProActive Sports Perf.
Lincoln (402) 420-0000
NEW JERSEY
Summit Sports Training Center
Cherry Hill (856) 216-9090
NEW YORK
BlueStreak Sports Training
Hauppauge (631) 232-2583
Cornell University
Ithaca
Maksymum Performance, LLC
Rochester (585) 426-8488
South Dakota State University
Brookings (605) 688-4990
Avera Queen of Peace Health Serv.
Mitchell (605) 995-0161
Avera McKennan Acceleration
Sioux Falls (605) 322-5185
TEXAS
Athletic Edge Sports Training
Amarillo (806) 352-3656
Zoom Sports, Inc.
Frisco (972) 731-0055
Texas Acceleration
Houston (281) 463-1720
NORTH CAROLINA
Carolina Acceleration Sports Trng.
Greensboro (336) 299-6266
Winning Edge Acceleration
Irving (972) 969-2946
Carolina Panthers
Charlotte
Lonestar Speed Development
Mansfield (682) 518-8488
MASSACHUSETTS
Athlete’s Edge
Acton (978) 635-0009
Evolution Sports Training
Pineville (704) 889-2800
Next Level Sports Training
Midland (432) 699-8877
Get Fast, Inc.
Orland Park (708) 403-4530
MICHIGAN
Orthopaedic Associates
Grand Rapids (616) 464-5639
NORTH DAKOTA
Belcourt Acceleration
Belcourt (701) 477-6471
Memorial Hermann Sports Medicine
The Woodlands (832) 813-7023
Advance Acceleration
Quincy (217) 222-6800
Excel-R-ation
Holland (616) 594-2000
St. Alexius Medical Center
Bismarck (701) 530-8100
Michigan Technological University
Houghton
Dickinson State University
Dickinson (701) 483-2719
CALIFORNIA
Loyola Marymount University
Los Angeles
Get Fast, Inc.
Naperville (630) 236-1800
Riekes Center
Menlo Park (650) 298-3409
Acceleration Illinois
Northbrook (847) 441-7348
Golden State Warriors
Oakland
Bodymax Sports Training
Pleasanton (925) 621-2200
Acceleration - AthletiCare
Advanced Acceleration, LLC
Rancho Cucamonga (909) 989-5300 Springfield (217) 744-3278
UNITED KINGDOM
Sport Dimensions
London, UK
+011-44 (208) 563 0007
UTAH
Logan Regional Acceleration
Logan (435) 716-2890
Stanford University
Stanford
Acceleration Illinois
Chicago (773) 763-1600
Advantedge Sports Training
Marquette (906) 225-5585
Frappier Acceleration Sports Tng
Fargo (701) 280-3092
Inland Empire Acceleration
Upland (909) 982-1121
Carle Foundation Hospital
Urbana (217) 326-1965
Total Performance Training
Wixom (248) 669-9818
Acceleration Center
Grand Forks (701) 746-2768
CANADA
Canadian Sports Rehab Center
Calgary, AB (403) 284-4526
Acceleration Ottawa (West)
Kanata, ON (613) 599-0299
Acceleration Illinois
MINNESOTA
Vernon Hills (847) 634-0400 ext.178 Acceleration South
Apple Valley (952) 997-7456
Get Fast, Inc.
Acceleration North
Willowbrook (630) 986-8482
Arden Hills (651) 486-0020
Acceleration Illinois
Acceleration Central Lakes
Winnetka (847) 441-7348
Baxter (218) 824-0082
INDIANA
Acceleration West
Sports Acceleration Center
Eden Prairie (952) 948-0887
Evansville (812) 474-3278
Acceleration Ottawa (East)
Ottawa, ON (613) 741-0441
Acceleration Indiana, Inc. South
Indianapolis (317) 786-6000
University of Minnesota
Minneapolis
Englewood Health Center
Clayton (937) 832-8982
Notre Dame College
Wilcox, SK (306) 732-2080
Acceleration Indiana, Inc. North
Indianapolis (317) 842-2702
Acceleration Northwest
Plymouth (763) 577-9990
The Ohio State University
Columbus
Brock University
St. Catharines, ON
Sports Acceleration Center
Jasper (812) 482-7755
Acceleration East
Oakdale (651) 702-2550
Accelerate Ohio
Dublin (614) 734-3278
COLORADO
Peak Acceleration & Sports Trng.
Colorado Springs (719) 597-6776
Jennings County Chiropractic
North Vernon (812) 346-4181
Acceleration St. Cloud
St. Cloud (320) 202-1144
Tekulve Acceleration Training
Forest Park (513) 742-2222
WASHINGTON
Washington Institute of Sports Med.
Kirkland (425) 820-2110
Maximum Perform-X
Fort Collins (970) 493-4073
IOWA
Mercy Acceleration
Cedar Rapids (319) 221-8833
Pipestone County Medical Center
Acceleration
Pipestone (507) 825-6201
Kettering Sports Medicine
Kettering (937) 395-3905
Pro-Active Sportsmed, LLC
Olympia (360) 528-3300
North Colorado Sports Medicine
Greeley (970) 392-2107
Siouxland Acceleration
Cherokee (712) 225-6858
Ralph Engelstad Arena
Thief River Falls (218) 681-2183
Mercy Center for Health Promotion
Perrysburg (419) 251-8789
bodylink
Poulsbo (360) 697-7726
Maximum Perform-X
Loveland (970) 493-4073
QuadCities Sports Acceleration
Davenport (563) 355-7601
MISSOURI
Saint Francis Health & Rehab
Cape Girardeau (573) 331-5153
Mercy Center for Health Promotion
Toledo (419) 251-8484
bodylink
Silverdale (360) 337-7662
CONNECTICUT
BlueStreak Sports Training
Stamford (203) 969-2583
Trinity Regional Medical Center
Ft. Dodge (515) 574-6916
The Competitive Edge
Boardman (330) 729-1440
WISCONSIN
Sports Acceleration Fox Valley
Appleton (920) 419-3278
PENNSYLVANIA
Summit Sports Training Center
Bryn Mawr (610) 525-2300
Aurora BayCare Medical Center
Green Bay (920) 288-4725
Summit Sports Training Center
West Chester (610) 436-1600
Mercy Acceleration
Janesville (608) 743-2757
PHILIPPINES
PlyoSports, Inc.
Manila (632) 816-1131
Acceleration Madison
Middleton (608) 836-0111
National Sports Devel. South
Calgary, AB (403) 201-8788
Talisman Centre
Calgary, AB (403) 233-8393
DELAWARE
Pro Sports Acceleration
Wilmington (302) 225-2400
FLORIDA
Fast-Start Sports, Inc.
Altamonte Springs (407) 331-9500
Fast Performance
Coral Springs (954) 227-7156
Ultimate Speed, Inc.
Jupiter (561) 296-0940
All Star Sports Training
Paisley
NutriFormance Acceleration
Chesterfield (636) 530-7272
Frappier Acceleration – Mercy
North Iowa
Mason City (641) 422-5964
Peak Performance
Columbia (573) 449-8771
Siouxland Acceleration
Sioux City (712) 279-3278
Saint Francis Hospital
Maryville (660) 562-7908
Sports Acceleration Center, Inc.
Spirit Lake (712) 336-4040
Show Me Acceleration
Nevada (417) 448-3990
Acceleration Iowa
Urbandale (515) 334-3278
Ozark Acceleration
Poplar Bluff (573) 778-3278
Heartland Sports Medicine &
Acceleration
St. Joseph (816) 901-9309
Jamestown College
Jamestown (701) 253-4147
ASK, Inc.
Minot (701) 839-3139
Heart of America Medical Center
Rugby (701) 776-5261
OHIO
Tekulve Acceleration Training
Cincinnati (513) 474-4525
SOUTH CAROLINA
Xcelerated Athletics, LLC
Columbia (803) 788-2118
SOUTH DAKOTA
Avera Health System
Aberdeen (605) 622-5871
TOSH Park City Acceleration
Park City (435) 647-5955
Utah Valley Regional Medical Center
Provo (801) 357-8860
TOSH Acceleration at Utah Olympic Oval
Kearns (801) 955-0332
TOSH Sport Science & Acceleration
Salt Lake City (801) 314-2996
DRMC Acceleration
St. George (435) 652-0130
VIRGINIA
Acceleration Virginia
Danville (434) 791-2786
Players Edge Performance Ctrs
Mclean (703) 288-0057
Acceleration Richmond
Richmond (804) 545-3278
Aurora BayCare Sports Medicine
Two Rivers (920) 793-7570
Acceleration Waukesha
Waukesha (262) 650-9028
fall 2006
18
PRSRT STD
U.S. POSTAGE
PAID
BISMARCK, ND
PERMIT NO. 433
®
2301 25th Street South, Suite E
Fargo, ND 58103
There is no out of bounds.
P R E M I E R P R I N T AWA R D W I N N E R
1 8 0 3 E A S T B R OA DWAY AV E N U E
19
BISMARCK, ND 58501
701.222.4000
w w w. i m a g e p r i n t i n g . c o m
fall 2006
The Frappier Acceleration® Sports Training Programs offered at this facility are independendently owned and operated through a license granted by Acceleration Products, Inc. d/b/a Frappier Acceleration® Sports Training.