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 Corporate Identity
ZACH LOVE
Freelance Photojournalist • Editor • Field Producer

ph. 708.899.2338
email. zach@1080z.com
web. www.zijital.com
mobile web. www.1080z.com

Client: Zijital
Piece: Business Card

Jessica Ladowski, MSW

Certified School Social Worker

Trailblazer Elementar y
9760 S. Hackberry Street • Highlands Ranch, CO 80129
ph: 303.387.6250 • fx: 303.387.6251
jessica.ladowski@dcsdk12.org • www.dcsdk12.org

Client: Cheer Tough, Inc.

Piece: Business Card
Client: Jessica Ladowski
Piece: Business Card

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•
EU

Client: Independent VoVo Specialists

Piece: Logo Design Concept

Client: Applecore Design for Peak Healthcare Management

Piece: Logo Design Concept Peak Healthcare
Management, Inc.
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 Brochure

Answers
If you answered “yes” to any of the previous questions,
you may be experiencing some type of hearing
impairment. Over 36 million people, young and old,
suffer from some form of hearing loss. Certain types
of hearing loss are medically treatable, others are not.
Sensorineural hearing impairments are typically not
treated through medical intervention; however, benefits
can be obtained through hearing aid use. It is generally
the person with a sensorineural hearing impairment
who answers “yes” to many of the previous questions.
If you feel that you are experiencing any hearing
difficulty, please contact your family physician, an
otolaryngologist, or your audiologist for a complete
evaluation and consultation.
Spring Valley
Hearing Center

Spring Valley Hearing Center

4910 Massachusetts Avenue NW #29
Washington, D.C. 20016
Ph: (202) 362-4300
Email: springvalleyhearing@gmail.com
www.springvalleyhearingctr.com

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Client: Spring Valley Hearing Center

Piece: Brochure
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 Publication Design
feature

CONTENTS
Issue 8.1
conditioning fundamentals
NSCA’s

Performance T
January / February
09www.nsca-lift.org

raining conditioning fundamentals

German Volume Training:

Journal 10 14 Triple An Alternative Method of High

German Volume Training: Extension:
An alternative method of high The Key to Athletic Power
volume-load training for stimulating Greg Frounfelter, DPT, SCS, LAT, CSCS

Volume-Load Training For

muscle growth. A true key to athletic power and success
Daniel Baker, PhD, CSCS is the triple extension. This article exam-
Conditioning This article discusses what German ines two lifts that can help improve your about the
AUTHOR
Stimulating Muscle Growth
Fundamentals volume training is, how to perform it, and triple extension.
the benefits and drawbacks of such a
Features Daniel Baker is a
program.
German Volume Life Member and
President of the
Daniel Baker, PhD, CSCS
Training: An Alternative
Method of High Australian Strength
Volume-Load Training & Conditioning Introduction crease the recruitment of different muscle fibers as typi-
For Stimulating departments Association. His Resistance training may be implemented to achieve dif- cally occurs when performing different exercises for the
Muscle Growth full-time job for fering outcomes such as increased control and stability, same muscle groups. But there is an alternative method
Daniel Baker, PhD, CSCS the past 14 years hypertrophy of muscle, maximal strength, power, or to the common edict of multiple exercises per body

Triple Extension: The 4 In The Gym

Back to the Playground:
16 Nutrients for the Common
Training Table is as strength and
conditioning coach for
strength-endurance. Common among the desired out-
comes for many trainers is the hypertrophy or growth
part, gleaned apparently, from the training of German
olympic-style weightlifters that has been labeled by re-
Key to Athletic Power
Greg Frounfelter, DPT, Jumping Rope for Athletic Cold? Will anything help relieve the Brisbane Broncos of muscle. nowned Canadian strength coach Charles Poliquin as
Conditioning symptoms? Rugby League team, “German Volume Training” (GVT) (3).
SCS, LAT, CSCS
who participate in
Kyle Brown, CSCS Debra Wein, MS, Typical recommendations to develop muscle hypertro-
Australia’s professional
Revisit this old activity, and look at how RD, LDN, CSSD, NSCA-CPT,*D phy include a higher training volume (eg. multiple sets of
National Rugby League The German Volume
you can incorporate jumping rope into and Courtney Standish Hernandez, MS, > 10 repetitions) with shorter rest periods (e.g. < 3-min-
your training program. RD, LDN
(NRL) competition.
utes) at a moderate intensity (60 – 75% 1RM). Moreover,
Training Workout
Before this time he
Catching a cold can sideline your training some research (1) and a large amount of practical train- The GVT has been advocated in the coaching and
worked with elite

5 Ounce Of Prevention
Practical Tips to Reduce Rear Leg
plans. In this issue we will look at some
popular supplements and what the evi-
athletes from a diverse
range of sports such
ing experience also suggests that a higher volume-load
(total repetitions x the weight lifted) is more effective
popular media as an effective training method to help
athletes gain lean body mass and muscle size (2, 3). Ac-
and Rear Foot Pain in Long dence has to say about their effectiveness in developing muscle hypertrophy as compared to the cording to Charles Poliquin, the GVT workout was pur-
table of

Distance Runners
Jason Brumitt, MSPT,
SCS, ATC/R, CSCS,*D
For long distance runners, Achilles injuries
18 Mental Training Fundamentals
are a major concern. Try this sample pro-
gram to help decrease your risk of injury.
on fighting colds.
Mind Games
Suzie Tuffey Riewald, PhD, NSCA-CPT
Take a look at some basics of mental
conditioning (training) that are important
as power-lifting, diving,
soccer, and track &
field to name a few. He
completed his PhD in
Sport Science at Edith
Cowan University in
Perth, Australia, where
he is also an Adjunct
same volume (sets and reps) and intensity performed
with exercises that utilize lighter resistances.
For example, 3 x 10RM bench press with an 80 kg resis-
tance (volume-load = 30 x 80 kg = 2400 kg) is presumed
to be more effective in developing muscle growth as
compared to the alternative workout of 3 x 10RM chest
portedly developed by German weightlifting coach Rolf
Fesser to aid lifters who wanted to increase lean body
mass during the general preparation phase of training
(3). The original GVT workout entailed the performance
of a larger number of sets per exercise (ten sets per ex-
ercise) than is typically recommended for hypertrophy-
oriented training (2). Specifically, the original GVT train-

8
Fitness Frontlines
G. Gregory Haff, PhD,
CSCS,*D, FNSCA
The latest news from the field on: the
effects of aerobic and anaerobic exercise
on cardiac risk factors, effects of strength
training on cardiovascular health and
obesity, and strength training and running
economy.
Lecturer. He can be
to grasp if one is to launch or maintain a
contacted at www.
mental training program.
danbakerstrength.com
flies with 15 kg dumbbells (volume-load = 30 x 15 kg x
2 each = 900kg).
Consequently most trainers and athletes wisely tend
to choose a predominance of multi-joint, compound
exercises when training to increase muscle growth so
that a high volume-load can be attained to help stimu-
late muscle growth. Aligned with these choices is the
typical recommendation to choose multiple exercises
(e.g. 2 – 4) to “hit the muscle from every angle” or in-
ing prescription was 10 sets of 10 repetitions performed
with about 60% 1RM or a 20 RM resistance. As achieving
a high volume-load with a resistance of around 60%
1RM is the strategic goal of the work-out, the strategy
of reducing the resistance by 2.5 to 5kg after a failed set
(where 10 repetitions was not achieved) or when the
athlete believes they will fail in the ensuing set, is neces-
sary to maintain set lifting volume at 10 repetitions per
set. If athletes attempt to maintain the initial resistance
and do fewer repetitions per set due to accumulating

nsca’s performance training journal • www.nsca-lift.org • volume 8 issue 1 3 nsca’s performance training journal • www.nsca-lift.org • volume 8 issue 1 10

Client: National Strength and Conditioning Association (NSCA)

Piece: Bi-monthly online research journal

bulletin 31.02
February 2009

bridging the gap between science and application

Don’t Leave Your Talent on the Bench
The Epic Rating will allow you to identify talent and compare test
Coaching Performance

Conduct a pre-test prior to the off-season program with your entire

EAS Extends Sponsorship Contract
The NSCA is pleased to announce that EAS, a division of Abbott Labs,
News & Updates
Thank You to 2009 SSTC Exhibitors

As the worldwide authority on strength and conditioning, we scores for athletes across the country. The EPIC Rating is scored on a team and follow up with a post-test to determine individual progress has agreed to extend its relationship as a national sponsor and pri- • AdvoCare International, L.P. • Power Lift
support and disseminate research-based knowledge and its practical 0 – 1,000 point system for each test. It is based on a decathlon-type and team progress. Improvements in test results directly assess the mary supporter of the NSCA Sports Nutrition Program (SNP) for an ad- • Athletic Republic • Power Plus Fitness LLC
application to improve athletic performance and fitness. scoring system in which athletes receive index points based on per- effectiveness of your program. The index scores from one test period ditional three years. EAS and the NSCA joined forces on this ambitious • Champion Nutrition • Power Systems, Inc.
formance as compared to their bodyweight. The higher they jump, alone do not tell the entire story. Keep in mind the athlete will show initiative to create the Sports Nutrition Program in an effort to address • Christian • Powering Athletics

Certification News and Updates the more points they receive. The faster they run, the more points
they receive. The index has been standardized so that a score of 500
the most progress in the first year of training. Each succeeding year,
less progress is made as they near their genetic potential. The key is
a common objective to educate strength and conditioning profes-
sionals, coaches, and athletes on the importance of proper nutrition
Performance Group
• Coaches Choice
• ProMera Health, LLC
• Rogers Athletic Co.
on any of the three tests is considered a college scholarship athlete to continue to show progress in the areas in which they have weak- when striving to attain optimal performance results. Contents of the • CytoSport • Samson Equipment, Inc.
Congratulations to all who met the recertification requirements for 2. Changing up the Certification Website to make it more user friend-
level performance. Tests include the Vertical Jump, Pro-Agility Run, nesses. research-based program regarding basic and advanced nutritional • Dartfish USA • Santeplus
the 2006 – 2008 reporting period. This past reporting period was the ly for individuals reporting their CEU’s and recertifying with the
and the 10-yard dash or 40-yard dash, with a separate index for each concepts are available electronically as well as delivered at scheduled • Draz Athletics • SMARTSPEED
most successful one yet. The NSCA is pleased to announce that there NSCA during the next reporting period.
was an increase of more than 4,750 individuals that re-certified for the gender. Points are combined from the three tests to create the EPIC It has been concluded that 500 points on the vertical jump is equiva- sessions during NSCA conferences and clinics throughout each year • Eight Ball Nutrition • Strength Systems Inc
2006 – 2008 period compared to the 2003 – 2005 reporting period. 3. Continued development of exams and study materials in the inter- Rating. lent to 500 points on the pro-agility run, which is equivalent to 500 of the agreement. • Epic Athletic Performance • SWISS Therapeutic
Final numbers will be calculated at the end of the January extension national markets where the NSCA has a presence. points on the 10 yard or 40 yard dash. This is true, the system is weight- • General Nutrition Center Training Products
period. Use the free EPIC Rating codes from the NSCA to get an idea of how ed to help easily identify areas in need of improvement. The nature of Within the NSCA Sports Nutrition Education Program, the latest sci- • Gilman Gear • The Polar Pool
4. Service length and process to rotate committee members on and the EPIC Rating can identify talent for you. Test any three athletes and the point system is such that athletes receive more points the closer entific research is provided in order to arm interested NSCA mem- • Hammer Strength • UCS Strength & Speed
The NSCA Certification Department will be sending out audit packet off the Executive Counsel and Exam Development Committees. within seconds after entering their test scores, you will be able to they get to the ultimate performance. For instance, if a 200-pound bers with critical knowledge fundamental to educating athletes and • Human Kinetics Division
notices to those individuals randomly selected to have their CEU’s re- identify the one with the most potential for success in power sports. athlete improved his vertical jump from 10 inches to 11 inches, he clients with the vital information required to fuel performance, im- • Hyper Wear • UESAKA
viewed. Notices, along with instructions, will be sent out in February 5. Marketing of the certification programs throughout the year. The Additional EPIC Rating codes are available from the NSCA in two pack- would receive approximately 2 points, but if another 200-pound ath- prove fitness levels, and maintain health. Members enrolling in the • Infinity Flooring • Ultimate Ice Wraps
to those individuals that are included in the process. Executive Counsel will meet again in July at the NSCA National ages; 50 codes for $100, or 500 codes for $500. lete improved his vertical jump from 34 – 35 inches, he would receive SNP are provided an extensive archive of sports nutrition articles as • Informed-Choice • VersaClimber/Versa Pulley
Conference in Las Vegas. approximately 50 points. The second athlete’s achievement is much well as at least seventeen ready-to-deliver power point presentations • Keiser Corporation • Vizual Edge, LLC
The NSCA Certification Executive Counsel Committee gathered in Every strength and conditioning program should begin with each more significant than the first athlete’s and is scored accordingly. on sport nutrition topics ranging from dietary assessment to nutri- • Legend Fitness • WerkSan Barbells
Nashville, TN, at the Sport-Specific Training Conference on January The Exam Development Committees (EDC) will meet in Overland athlete being tested and evaluated. This allows the coach to assess ent timing. Additional materials available for immediate download • Mondo USA • Wolters Kluwer
9, 2009, for one of their two annual committee meetings. The com- Park, KS, in March. The NSCA-CPT EDC will meet March 5 – 7, 2009, each athletes’ initial performance levels and determine their strengths Use the Five Star EPIC Rating table below to see where your athletes and use include a food journal, shopping list, and weekly dietary as- • Myotest, Inc Health - Lippincott
mittee comes together to discuss topics relating to NSCA Certifica- and the CSCS EDC will meet at the end of the month, March 26 – 28, and weaknesses. This is particularly useful in one-on-one conferences compare to athletes in other sports. A girl that scores 500 points on all sessment tool. To date, SNP presentations have been delivered by • New Leaf Williams & Wilkins
tion both in the United States and internationally and to review exam 2009. The committees meet each year to develop new questions that with the athlete to show them where they need to make improve- three tests would be a Four Star Athlete in Volleyball but considered a NSCA members to thousands of students, athletes, and clients world- • Optimal Nutrition Company • Woodway USA
development and recertification processes. Executive Council mem- will be submitted and implemented within the CSCS and NSCA-CPT ments and where their strengths lie. The results will help the athlete Three Star athlete in Track and a Five Star in Softball. wide. All SNP materials are available to NSCA members by accessing • Perform Better • World Sporting Goods, Inc.
bers include: Chair Margaret Jones, PhD, CSCS,*D; John Kordich, MEd, exams for next year. Through this process, new questions along with set short and long term goals and motivate them to work harder in www.nsca-lift.org/NSCASportsNutrition. • Polar Electro • XVEST
CSCS,*D, NSCA-CPT, *D; Jaynie Bjornaraa, CSCS,*D; Don Chu, CSCS,*D, the most up to date research and material vital in the industry are the weight room, where improvements are made. To obtain your free Epic Rating codes, check out the ad on page 8.
NSCA-CPT, *D, FNSCA; and Public Representative Barbara Young, PhD. included in the exams. In addition to the materials available on the NSCA website, EAS has
Guests at the meeting were Dan Wathen, MS, ATC/L, CSCS,*D, NSCA- Boys Football Baseball Basketball Track Wrestling Gymnastics Tennis agreed to support sport nutrition sessions at the NSCA Sport-Specif-
CPT, *D FNSCA Chair for the NSCA-CSCS Exam Development Commit- As the 2009 – 2011 CEU reporting period begins, get a head start on 5 Star 1950 1725 1725 1500 1275 1125 1050 ic Training Conference and NSCA National Conference each year of
tee and Tony Abbott, EdD, CSCS,*D, NSCA-CPT, *D, FNSCA Chair for earning your CEUS. Stay up to date on the latest NSCA Conferences 4 Star 1800 1575 1575 1350 1200 1050 975 the agreement. Support is also provided for state/provincial clinic
the NSCA-CPT Exam Development Committee. Topics on the agenda and CEU approved activities in your area. Sign up to receive personal 3 Star 1650 1425 1425 1200 1125 975 900 involvement. State/provincial directors interested in scheduling a
included: email notifications online at www.nsca-lift.org/mainnews.shtml 2 Star 1500 1275 1275 1125 1050 900 825 presentation as well as member interested in learning more about
1 Star 1350 1125 1125 1050 975 825 750 the program or how to get involved, are encouraged to contact Jay
1. Review of individuals recertifying during the 2006-2008 reporting
Dawes, NSCA Director of Education or Kimberly Blank, NSCA Sponsor-
period and changes to procedures that will be reviewed to be im- Girls Volleyball Softball Basketball Track Soccer Swimming Tennis
ship Coordinator at 800-815-6826.
plemented during the 2009 – 2011 CEU Reporting Period. 5 Star 1650 1500 1575 1800 1575 900 1125
4 Star 1500 1350 1425 1650 1425 825 1050
3 Star 1350 1200 1275 1500 1275 750 975
2 Star 1200 1125 1125 1350 1125 675 900
1 Star 1050 900 975 1200 975 600 825
www.nsca-lift.org • volume 31 issue 02

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Client: National Strength and Conditioning Association (NSCA)

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 EXHIBITOR
Advertisements
PROSPECTUS

Sport-Specific Training Conference

January 8X –– 9,X, 2010
2010• /Hilton
SomeOrlando
Hotel / • Orlando,
Orlando, FL
FL /• www.nsca-lift.org/SSTC2010
Client: National Strength and Conditioning Association (NSCA)
Piece: Half-page magazine advertisement

TSAC Conference
Tactical Strength and Conditioning Conference
November 17 – 19, 2009 • The M Resort • Las Vegas, NV
Discover the latest research-based physical training information
and techniques geared toward tactical operators.

sponsored by
information / registration • 800-815-6826
www.nsca-lift.org/TSACNov
Client: National Strength and Conditioning Association (NSCA)
Piece: Half-page magazine advertisement

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 Miscellaneous
“I have been training athletes for sports performance for over 25 years. While recently
witnessing my first cheer competition I was amazed by the high level of athleticism that
the routines and stunts require. I must admit to also noticing that the competitors bodies
TRAIN FOR YOUR SPORT
didn’t appear as strong or prepared as the other athletes I work with. So, I wasn’t sur-
prised to learn that cheerleading leads other sports in injuries. I have developed this video
meet the needs of the cheerleader-athlete. Cheer Tough: Train for Your Sport has every-
thing a cheerleader needs to know to prepare their bodies for maximum performance for
the sport of cheerleading.”
Mike Caton, President and Founder of Cheer Tough
What you can expect after training according to this video:

n
Trai
• Improved strength
• Increased jumping ability
• More flexibility
• Less chance of injury
• Leaner body
For
Mike Caton
President and Founder of Cheer Tough
Mike holds a masters degree in Exercise Physiology and has
received the prestigious IHRSA/CYBEX Fitness Director of the Year
award for his industry leading efforts at creating profitable personal
training programs while he implemented as fitness director of the
world-renowned Cooper Fitness Center in Dallas, Texas. For five

Your
years, Mr. Caton owned and operated his own personal training
center. He is a past presenter at fitness industry events and has
authored articles for and has been featured in a number of national magazines and indus-
try publication.

Spor
HD Interactive Menu
Duration Time:

t
Produced by: Bryan Gibson • Colorado Light / Video Productions
Art Director: Noel Dolan, Noel Dolan Graphic Design • www.noeldolan.net
Cover Image: Noel Dolan, Noel Dolan Graphic Design • www.noeldolan.net

Cheer Tough Inc.

P.O. Box 26601
Colorado Springs, CO 80936
cheertough.com

Warning: All rights reserved. Cheer Tough: Train for Your Sport may not be reproduced in part or with-
out written permission from the owner. Consult with your doctor before taking part in these exercises.
We do not accept liability for any injuries.

Client: Cheer Tough, Inc. Client: National Strength and Conditioning Association (NSCA)
Piece: DVD jacket cover Piece: Trade show display booth

Mr. and Mrs. Gerald Batliner

Lia Jensen and David Abbott • July 29, 2007

and
Mr. and Mrs. Stephen Jensen

M
Request they Honour

pencil. Dr.
angel, ofmy
at the Marriage
very self
Your
of Their
all, Presence
my
Only aDaughter
words today and at that with
Lia Michelle
Though
few

still in Jensen
bed, my

D
thoughts go out to you, my
oubt thou the stars are fire, Immortal Beloved, tonow and then
Doubt that the sun doth joyfully, then sadly, waiting to
move; Doubt truth to be a liar; But learn whether or not fate will
Dr. David W. Abbott
never doubt I love. hear us. I can live only wholly
with you or not at all. Be
SonLove
calm. of me.
Mrs.today.
Helenyesterday.
G. Abbott
William Shakespeare, Hamlet, Act II, Scene ii
Oh continue to love me. never
on Sunday, the
misjudge the Twenty-Ninth
most faithful of July,
heart of TwoyourThousand
beloved.Seven
at Five o’Clock in the Afternoon
ever thine
ever mine
The
everEnglish
ours Inn
677Ludwig
South
VonMichigan
BeethovenRoad
Eaton Rapids, MI

Reception Immediately Following Ceremony.

Client: National Strength and Conditioning Association (NSCA) Client: Lia Jensen & David Abbott
Piece: Company holiday card Piece: Wedding invitation (Front Cover)

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