Recovery and Restoration

Waking Up to a Better Workout

Written by: Coach Jeff Hermann, USAW Lead Strength Coach If there is one thing I can’t stress the importance of enough, It is sleep. Good old fashioned snoozing is the single most important aspect to recovery and healthy bodily function in general. Making sure you are getting adequate sleep every night can have dramatic effects […]

How to Improve your Ankle Mobility

By: Jeff Hermann, Lead Strength Coach, CTS Strength & Conditioning One of the most frustrating things for an athlete or fitness enthusiast to deal with during an exercise, is lack of balance and stability. I mean seriously, how can I expect to get the most out of my squats if I feel like I’m walking […]

Improve Your Knee Pain with these 2 Simple Stretches [Train Smart Wednesday]

Time for another installment of Train Smart Wednesday at CTS! In today’s video, Coach Jeff Hermann shows you two different movements you can use right away to help alleviate knee pain, especially associated with overuse injuries such as patellar tendonitis often associated with squatting movements, tight quadriceps muscles, etc.  [youtube]http://youtu.be/WsewYhw1Qck[/youtube] Using a foam roller on […]

Simple Stretches for Tight Hips and Ankles [Train Smart Wednesday]

Morning guys! Two areas of the body that seem to be a very common problematic area of tightness are in the hips and ankles. Tight hips and ankles can not only be a hindrance to certain movements in the gym or your sport, but they can also cause pain and stiffness in areas that will […]

The Importance of a Proper Warm-Up for Workouts

If you are serious about your training and your longevity in your sport, every training session should ALWAYS begin with a thorough warm-up. This is often considered a “boring” part of the workout – foam rolling, stretching, and performing dynamic movements through full range of motion often gets neglected and not taken very seriously because […]

CTS September Athlete of the Month

Our CTS September Athlete of the Month award goes to Isabel Jennings, a junior basketball/track & field athlete at Justin-Siena High School! Isabel has quickly become a standout in the gym with what seems endless progress in strength, power, and overall athleticism! She has made great gains including adding 3 inches to her vertical jump […]

Tips for Avoiding Shin Splints

Got shin splints? Use these simple tips to avoid shin splints and keep training hard! [youtube]http://www.youtube.com/watch?v=o62sHzXBPgk[/youtube] See ya, John Cortese CTS Strength & Conditioning Napa, CA

3 Stretches to Prevent Lower Back Pain

Let’s face it – lower back pain is no fun at all. Trust me, I know from experience. In fact, let’s rewind back to the Spring of 2004 (my senior year of high school), where I experienced some of the worst pain I’ve ever felt in my life! There I was, coming off of a […]

How to Simply Test and Improve Mobility for Athletes

When a new athlete comes in to train with us, we first need to establish a baseline of where they’re at, physically and mentally. Part of this evaluation process is testing their current level of flexibility and mobility. We use a simple warm-up with basic movements coupled with one simple movement to screen and assess […]

Creatine for High School Athletes?

Should high school athletes use creatine in their training? I think it’s fair to say “YES” and “NO”. Mainly “NO” though, for a few reasons (which I go over in the video below). Basically though, if you aren’t 18 and still eat like crap and get to bed at 2 AM every night, you have […]