Welcome to the Undergraduate AEXS Internship Experience Blog

Hello everyone

Welcome to the internship experience blog for the summer of 2007.  We will be using this blog to keep everyone who is completing their internship this summer connected, to complete assignments, and as a way to communicate with us, the faculty. 

Here are the syllabi for the internships:



Each week you will be given an assignment through this blog.  It is your responsibility to check each week (more often if you’d like) to get the assignment and complete it.  This will usually consist of responding to a question.  Use the comment function at the end of each post to do so.

Also, feel free to ask questions, respond to your classmates thoughts, or to simply share your own views through the blog.  Again, simply use the comment function at the end of each post.


Your first assignment is this:  Share with us your first thoughts of the experience so far.  What have you learned in the first days of your internship, and what do you think you will gain from completing this experience?  This assignment will be due on Friday, June 8th 2007 at 5:00 pm

Good luck!  If you have any questions, feel free to call or email Mark at 413 748 3485 or mblegen@spfldcol.edu

Take care


50 Responses to “Welcome to the Undergraduate AEXS Internship Experience Blog”

  1. Andrea Gallo Says:

    I am doing my 450 a sport specific training facility called Future Fitness. My first thoughts of my experience are that it is going to be what I make it out to be. In the first week I have figured out that the more questions I ask and the more I get myself involved that better it is because there’s not real ‘intern manual’. Since the clients pay per-session, I have a feeling I will learn alot about the business behind retaining clients and how the programs differ from clients who come regularly and those who do not. I also hope to gain more knowledge in injury prevantion and rehab, as well as sports nutrition from the specialists on staff. It’s only been a week but so far so good!

    Andrea G

  2. Nick DeCele Says:

    I am doing my 90 hour internship at a place called Sunnyview Rehilibation Hospital, in the wellness center. This is like nothing I have ever been a part of before. For the most part, the clients of this facility are older adults, people just coming off of bypass surgery, people who have just finished or are in phsical therapy, and there are some para/quadrapalegics. So far, I have learned a few things about the “behind the scenes” action that goes on. for example, taking phone calls, doing paper work, mailing out things, etc. In the first week my goal was to become familiar with the facility. The facility has a hydrolic pool, cardio equipment, resistance training equipment, a pulmonary center, and a room with an electric-stim bike, which is one of the most amazing things I have seen. Honestly, this experience so far has made me decide to push my future in a completely different direction then I previously saw it going. I am working a few hours a day, three days a week right now just to get a lot of hours out of the way until I start my other job. Like I said before, this is a completely new experience and population than the one I am used to and will learn a great deal from what is being offered to me. The first few days have been a little slow, but educational. I am looking forward to wha the future brings.

    -Nick DeCelle

  3. Chris Fee Says:

    This summer I am volunteering at Club Fitness; it is a gym open to the public that also offers personal training for all different people. The gym has a balance of free weight and machines. My supervisor, Rob Mangino c.s.c.s., has me working with middle school to high school athletes. I work with Rob on Tuesdays and Thursdays from 3:30 to 6:30, and Saturdays from 11:30 to 12:30. I would like to add more hours once the summer goes on. Once the local high schools get out, there will be opportunities for more hours.
    Rob has made a name for himself on the shoreline of Connecticut for the past ten years. He has trained hundreds of local high school all conference, and all state players. Rob also has been getting high school players ready for the next level of collegiate athletics. In the past, Mangino has worked with college football players in order to get them ready for the NFL draft.
    My first couple of days I was thrown right into the fire. I was given a group of four middle school athletes ranging in ability. I took these kids through the entire workout that Mangino wrote for them. I spent most of my time coaching and helping the kids learn how to squat. His philosophy is driven on proper form. Everything about the lift has to be perfect before increasing in weight.
    After I was done working with my group I had time to talk with my supervisor and ask him questions. I like to take advantage of this because I learn best in those situations. One thing I have already noticed was that I may know how to do all of the lifts, but I do not know how to coach every lift. What I really like is that each person is different. All the people need work in different areas. Overall I’m really impressed with my first week working with Rob Mangino.

  4. Mike Tremble Says:

    This summer I am working at the University of Texas as a strength and conditioning intern for the basketball team. The job so far has been great. The facility here is state of the art and is located in the basketball pavilion. The weight room was designed specifically for men’s and woman’s basketball. I answer directly to assistant strength coach Logan Schwartz and head strength coach Todd Wright. They both are excellent coaches and teachers I know that working under them all summer will be a great learning experience. Alumni players who have left early to pursue professional careers and careers in other fields will be in the weight room for the summer as well to workout and to provide mentorship for the undergraduate players.

    My responsibilities so far are to: keep the weight room clean, set up for testing the men and woman, assist in fitness testing, nutritional supplementation, assisting in all aspects of the players workouts, and then of course there are all the odd jobs that the head and assistant strength coaches need done. The coaching staff also works out and we are responsible for helping them in any way we can by correcting form and providing guidance and input.

    We have been working from 9am-6pm each day this week but we were told that next week we will be working from 6:30am until 6pm starting on Monday. While that’s a lot of hours to work I am excited to gain the exposure. I will be constantly in a position to learn this summer and I look forward to what learning opportunities may present themselves as the season progresses.

    I hope that everyone is having a good experience this summer and is learning as much as I am.

    Mike Tremble

  5. Mark Novellano Says:

    Recently I started my 90 hour internship at Worlds Gym on Long Island New York. Im really excited about this internship because as a kid in high school I worked out at this particular gym for a few years and wished to be part of the staff. In November 2006, they opened up a rehabilitation office to help people with chronic injuries, pain and post surgical injuries. In my first week I started in the rehab office helping Chad Smith, who is the physical therapist, with his patients. So far, I have worked with shoulder injuries of the rotator cuff and labrum. I have also worked with clients that have had full knee replacements in both knees, ACL and miniscus tears and I have also worked with back and neck pain. Since we deal with alot of clients that have chronic pain or just pain in general, I think this experience will help me become a better personal trainer in the long run because if one of my clients has pain somewhere I’ll know how to work around it so they can still work out not injuring themselves even more. My jobs include keeping the rehab office clean, wiping down benches, putting ice and heat on patients. In addition, I adminster programs to rehab patients and answer any questions they have. Im in the process of learning how to use the electric stim and ultra sound machines. I learned today how to keep records of payment from the clients. The first week I am mainly there to observe in order to get a routine, hence I get to know the patients and there programs. I was excited because I got to do more then just watch I actually took people through there rehab programs and I enjoyed helping them in every way. My hours are from 2-8 Monday,Wedensday and Thursday. Next week, I was told that I get to observe an evaluation of a reconstructed knee and get to design a program for that patient and submit it to Chad to see if the program suites that patient. This is going to be a good learning experience for me because Ill get to learn the business of owning a gym, personal training clients and rehabing injuries, which will help me become a more rounded trainer.

    Mark Novellano

  6. Ryan Koenig Says:

    I am doing my 90 hour internship at the local high school in my town. I will be working with the football team in the weight room, primarily training the new freshman football players. Their summer lifting program does not begin until June 18, because that is when they get out of school. In the mean time, I have met with the two strength coaches, and we have discussed certain topics such as what type of lifting program that they plan on using, how many times a week we want to train the athletes, and how we plan on progressing the athletes, to get them ready for the start of the football season in August. We also talked about what we plan on having the athletes do to improve their agility and speed. So fare I feel that this is going to be a great experience. The other strength coach and my supervisor in the weight room are going to give me a lot of opportunities to work directly with the athletes, and to help them with writing the exercise program. I am really looking forward to getting into the weight room with the athletes, and helping them as much as I can.

  7. Colleen Faltus Says:

    This summer I am delving into my 90 hour internship with the head strength and conditioning coach at Providence College. Coincidentally enough the assistant strength and conditioning coach at Providence college is a Springfield College alum.
    I have just started my internship this week because the strength and conditioning room just starteed their summer hours on Tuesday. I plan on working every Monday, Wednesday, and Friday from 7am-12. I may even alterante days and work some Tuesdays and Thursdays so that I can become familiar with the athletes and the programs used on these days. So far the experience has been a good one and I know I have alot to learn about the field of strength and conditioning. The good thing about doing my internship during the summer is that there is not really a particular focus on one team. There are various individuals from different teams that come in ranging from ice hockey to basketball. Therefore, I am able to expand my knowlegede in the field of strength and conditioning by being exposed to the various strength programs for designated teams and athletes.
    From this internship I want to be able to make a plethora of strength programs for different teams and be able to make any alterations to the program to enhance the strengths and improve the weaknesses of individual athletes. I know that with the direction of Coach White, the head strength coach at PC, I will be able to do this. However, in order to become more knowledable within this field and become more familiar with creating strength programs I am going to have to put myself out there and not be afraid to ask questions. Although it may be a little difficult to put myself out there, I will need to learn to break out of my shell and not be afraid to make mistakes.

  8. Tim Caron Says:

    Chris Fee, I want to see some posts about you squatting and lifting and running. Take a look at the grad intern page to see what blogging is all about.

    Coach Tim

  9. Mike Tremble Says:

    Is anyone going to the Perform better summit in Providence RI from the 22nd to the 24th?

    If so I recommend that you all go and see Todd Wright. He is my boss and the head strength coach for University of Texas basketball and one of the top strength coaches in the country.

    His presentation will be on Friday the 22nd from 2:15-3:15 with a hands on presentation from 3:30-4:30. He will be presenting on increasing functional performance by training movements. It should be a very good presentation.

    Mike T.

  10. Colleen Faltus Says:

    hey mike i got a newsletter in the mail about the perform btetter summit in providence I was very interestd in going because i do know that they have some very good speakers at the presentation but i am oing to be at my internship……..but thank you for the look out

    hope all are enjoying your internships and making the most out of them!!!!

  11. Nick DeCele Says:

    Is there a link or website with the information about the Perform Better summit?

  12. Mark Says:

    Nick, here you go:


  13. Michele Coriale Says:

    I have just began my 450 internship this week at a sport specific speed school called Parisi’s in NJ. I attended this speed school years back when i was a high school athlete and truly enjoyed it as well as benefited from it. I have started this week by simply learning the system and protocols that the company follows. In order to be a full out coach, you need to know all the exercises and movements before you can actually teach them, obviously. Therefore, i have been shadowing a few of the coaches through out their sessions as well as jumping in a few classes to perfect my movements for when i start coaching my own classes. I knew what this internship was going to offer and i have gotten just that so far. I hope to be able to get more involved as time moves on, but if not i’ve learned that sitting down with a coach and picking their brains can sometimes be just as educational as being out on the turf coaching! Best of luck to all.

  14. Joe Knauer Says:

    This summer I am completing my 90 hour internship with a cardiovascular rehab facility here on Long Island. I started actually the day after I returned from school at the end of this spring semester. Here at this private facility it is split in half with once side being one where the cardiologists will do ecos, 12 leads, nuculear stress testing, heart picturing, and many other complex procedures. The other half of the facility is the rehab side. They have all the newest heart monitoring equipment and machines as well.

    Overall now I am in the final weeks of this internship and can look back on that first week and see how far I have come. In the first week there I was introduced to all of the doctors, nurse practitioners, exercise physiologists, and patients. The days at the rehab center are broken down into classes that are in 1 hour time periods the first starting at 7am and last starting at 5pm. These classes’ clients are given strict exercise prescriptions and made to follow them out. Some patients wear monitors and others who have completed a monitored program and graduated but still choose to return do not.

    These monitored patients wear 4 lead’s and the unit sends a wireless signal to a receiver on a computer and a EKG shows up. This EKG is constantly monitored by one of us working there. We can have up to about 25 or 30 people in a class with about 15 or so who are monitored so it can get a little crazy taking exercising and resting BP’s, O2 levels with a pulse OX, blood sugars if needed, and assisting in their exercise plan. Once you get the hang of it though it all works out well and ended up with a ton a experience with patients and the techniques used that were learned at college but will be fine tuned at this facility.

  15. Jesse Demers Says:

    I am 2 weeks into my 450 hr internship. I am doing my internship with Rehab Assoc. of CT and Competitive Edge Performance Center. My situation is very interesting. I work under an exercise physiologist and a PT who specializes in speed strength and conditioning. During my day I will work one on one with rehab patients who vary in functional capacity and ability. Then for the remainder of the day I work with pro, college ,high school and young children running training sessions and speed clinics. The one thing that I really enjoy that i was never exposed to at SC was the role of an Ex Phys in a PT setting. So far it has changed my out look on our field. We do a thing called “Work Conditioning” this is a program that helps workers return to work. We run them through treadmill test and compare their numbers to the MET demand of the job. We then use 25 or so visits to return them to their job. Since each job demands something different capacity wise, we have to treat them like athletes. We train them with crate lifting, ladder drills (climbing ladders) and drill stations. This is something that i have never been exposed to. The problem with this is, the PT’s of the world are trying to eliminate Exercise Physiologist from the PT setting. This has been taken to the state level and is raising concern. In one statement they called AEXS majors “less educated” . For those who have been in this situation they know that Ex. Phys and PT’s can work side by side to create outstanding results. So not only have I been hands on with patients but I also am entering the PT world at a very interesting time.

  16. Henry Ruggiero Says:

    Tomorrow will be the last day of the first week of my 90-hour internship. I am doing my internship at Boston College. So far the experience has been great. The program that BC uses is a lot different from what I am accustom to and what I have seen at done by other strength and conditioning programs.

    The main focus or the program, as is the same with most programs, is injury prevention. What is most interesting is that the main focus of injury prevention is through flexibility. I came into the internship thinking that I had decent flexibility but compared to what they want I have nothing. So one of the things I need to work on is going through their stretching protocol of active isolation stretching in order to be able to properly perform exercises before I can coach athletes on them.

    Which brings me to my next point, form is huge at BC. Every single athlete is tested for flexibility before they can perform lifts, the more flexibility they have the more they are aloud to perform lifts that require more skill and require athletes to get into different body positions. For instance to be aloud to squat athletes must be able to squat parallel with no bend. Most athletes when they come in due to lack of flexibility cannot do this, like myself, so they are put on the bear squat machine which allows them to stay in a position so that their back stays in a neutral position.

    Finally what is most different is that almost every athlete wears Olympic lifting shoes. This is because all Olympic lifts at BC are done from the floor. That does not mean that every athlete is doing them from the floor rather they are taught the Olympic lifts as a progression and once they master the skill and gain the flexibility to get into the proper positions to perform the lifts they are aloud to. I could write much more about what I have learned so far but I will leave it at that for now so as not to bore anyone. If you have any question about the program you can just ask me.

  17. Shayna Richardson Says:

    I am doing my 90 hour internship at Helen Hayes Hospital in Nyack. I started my internship this past Monday and so far it has been going great. The first day I observed one of the cardiac rehabilitation classes and learned about the program, then started reading patients cases and taking blood pressures on the clients. I was also able to sit in on a meeting where the cardiac department in Nyack discusses patient progress and problems, it was a bit fast paced but very interesting. On Wednesday, I was actually able to run the cardiac rehabilitation classes and learned a lot about progressing clients in there assigned programs. In the afternoon on Wednesday, I was able to sit in on occupational therapy sessions in which I learned a lot about different techniques used and saw multiple conditions patients came to have treated. Overall, I feel as though this is going to be a great experience for me. I have already learned a lot and I expect to keep learning.

  18. Lauren D'Arrigo Says:

    I am doing my 90 hour internship at Harvard University working in their weight room. This was my first week and I am really enjoying it. The two teams that are in there on a daily basis are the football and men’s hockey teams. I was a little nervous about working with these two teams because I did not know how friendly and receptive they would be to interns, especially at 6 in the morning! To my surprise they have been nothing but nice and receptive to the things that I have had to say. Every single athlete has come up and introduced themselves and things to go out of their way to make me and the other interns feel comfortbale.
    The coaches that I have been working with have already taught me so much. They all have such different coaching styles that I have been able to see how each one of them intereacts differently with the athletes. Each of them has had different experiences in the field and hearing about what each of them has encountered has help me to learn what it is like outside the world of athletes. I look forward to the next couple of weeks when I will start coaching more and becoming more involved with the athletes.

  19. Jenny Smith Says:

    I just finished my first week of my 450- hour internship at Wyeth Health and Fitness Center in Madison, NJ. The first day we discussed the MediFit procedures to a corporate fitness center. I began the week by going over floor work guidelines and reviewing the enrollment procedures. I will be working on the summer incentive program for the members so I thought up of different ideas for this. I also participated 2 spinning classes and 2 other group exercise classes to become familiar with different styles of group exercise teaching, as later on this summer I will be an instructor. To become a member here at Wyeth Fitness center, individuals have to go through a risk assessment process, which I have learned to do. I then reviewed the next process, which is a fitness assessment. This includes the YMCA bike test, muscular endurance, muscular strength, flexibility, blood pressure, heart rate and height/weight. Starting next week I will take members through their first work out and then I will begin personal training.

  20. David Forrette Says:

    The first week for my 450 at Equinox hasn’t been bad at all. Slow to say the least, but positive 100%. The facility, being brand new as of May 21st, is still having some bugs in equipment and planning to be set up, but it is an amazing place still. The equipment is primarily Hammer Strength, but includes pieces from Cybex, LifeFitness, and StairMaster. The facility is roughly 9,000 sq. ft. (I believe) of exercise floor space. Right now I am working all floor shifts to get used to the equipment; the Kinesis Wall is unlike anything I’ve seen at any gym. If I had to compare it to something, it would be a cable machine, but it has four different alignments that can exercise the body in almost any plane of movement. Another cool piece are two Power Plates,which vibrate at specific ranges (30 times/sec, 35 times/sec, etc.). With all the time on the floor, its been great to learn lots of exercises, approaches, and ways to use equipment and work with prospective clients. Next week I will be shadowing and learning how to run Equifits, which is a simple fitness evaluation, and hopefully working on them by myself soon. Can’t wait to start training either!

  21. Lisa Thomas Says:

    Today I completed my first week of my 450 hour internship at Dr. John H. Briggs Wellness Center in Naples Florida. So far everything is going very well. Since it was my first week most of what I did was observe others workers appoitments with members and get familiar with the equipment and classes the gym facility has to offer. One of the requirements is that I take every class that is offered and towards the end I will have to opportunity to teach a few of them.
    As far as equipment goes, the facility is brand new since December and most of the equipment is new as well. Similar to the new equinox, we also have the four-piece Kinesis wall which was very new and interesting to me. I have not gotten the opportunity to take the class yet but I look forward to it. We also have one of the power plates which I had never seen before. Along with this equipment we also have a variety of other cardio pieces more senior-friendly. These include a stepper and eliptical that work from a sitting position.
    Most of our equipment is TechnoGym. This is a very unique brand. All the cardio equipment has its own TV in the main screen so the members can choose their own show. Also, all the TechnoGym cardio and strength equipment is set up with a smart key where each member will be set up with his or her own key which they will insert into the equipment before each exercise and it will monitor their progress along with calories burnt and improvement.
    Currently the smart keys are being used to run a team challenge monitoring teams of five and the top 4 team at the end of 6 weeks wins some very nice prizes. This is the first attempt at using the keys with the members and we hope that it will be a big hit. The mebers have access computeres located throughout the facility where they are able to print out their own progress reports. This smart key feature is no additional cost to the membership fee.
    For the most part my experience here is a great one. I have the freedom to work the hours that I choose and play around with the equipment and taken the classes during my shifts. The idea behind it is that I familiarize myself with the facility for the first couples weeks as I choose (working 7-hour days for the most part) and then I will be taking my own appoitments and eventually leading some classes.

  22. Alex O'Keefe Says:

    This past week I have had staff meetings at Athletic Evolution for my 90 hour internship. During the meetings we have been going through the workouts so that we are all familiar with them. The workouts are pretty tough but I like the fact that we we know exactly how the kids will feel while we put them through them. The program starts next Monday (11th) and I am really looking forward to working with the other interns and staff, but even more than that I am looking forward to working with all of the athletes who are participating in the program. All of the people who work there have been given the option to work out, either with their own program or participate in some of the seesions that we are not in charge of. Erik, my site director and owner of the facility, has already told me that he wants and expects me to learn a lot and he wants to give me the the ability and freedom to run some of the lifts and add new things into the program. I really cannot wait to get started.

  23. Colleen Faltus Says:

    hey guys here is a quick question more in terms of S&C. How effective or how appropriate are peg boards and ladders for upper body strength? How often should they be used (per week) and should these body weight drills be combined with free weight or Olympic bar exercises in the same session?

  24. Henry Ruggiero Says:

    I’ve never really heard much done with peg boards and ladders but depending on what you are doing with them I think it is fine to do with Olympic lifts. The whole idea behind doing Olympic lifts is to teach and develop power in athletes. Olympic lifts are mutli-joint very technical lifts, that are often dumbed down into the hang or other positions and adpated to better fit athletes. They are done at the begining of a workout to produce a greater potentiation factor. Furthermore they are done to teach large muscle groups control over a fine motor pattern that will hopefully carry over onto the field of play. So in the long and short of things you don’t want to be doing to many explosive things within the same workout because the bodies CNS cannot handel it, so seeing as peg boards and ladders do not seem to be very explosive ecercises that require a great deal of power or place a large demand on a lot of major muscle groups I would say they are most likely okay to do with Olympic lifts. The one thing took look at and take into consideration is that all three are pulling exercises. Sorry I hope that wasn’t to long.


  25. Emma Homberg Says:

    This past week I started at Healthworks. So far I have been kept very busy filling out papers for new memberships, organizing group projects such as the biggest winner program that is offered here. In addition, I run clients through something called “jumpstarts”. This is where new members schedule an appointment with a trainer to talk about their goals and expectations. I also walk them through the machines and teach them how to use them and basically just get acquainted with the floor. I have also taken a number of classes that are offered here such as spin and body shop. I have learned a lot so far specifically all the components that go into managing a gym. I went shopping with the manager and am starting to understand budget. It is all very new to me and I am glad I’m being exposed to such a variety of areas here at Healthworks so far in my first week.

  26. Colleen Faltus Says:

    hey Henry thanks for the feedback…..makes alot of sense

  27. Tyler Thebeau Says:

    I am doing my 90 hour at the Casco Bay YMCA. I am working with an older crowd running orientations and setting clients up with a computer program that monitors there cardio and resistance training. Besides that I am running a fitness assessment program. Clients sign up and I do an array of tests on them, sit down with them and listen to their goals, and design a program to help them achieve their desired goal. I then retest them in 6 weeks and see how they improved. Lastly I am in charge of a 30 minute period in which anyone who walks into our facility can get there blood pressure taken by me, and ask me any questions they have about blood pressure or exercise in general. My two supervisors are quite knowledgeable, but I don’t see them often because I work nights and Saturdays due to my schedule.

  28. Brian Bert Says:

    I am currently doing my 90 hour internship at the University of Rhode Island with the head strength and conditioning coach. I began this last week where i completed ten hours. My schedual for upcoming weeks are going to be Monday through Thursday from 1-7

  29. Brian Bert Says:

    ….I am receiving a great deal of knowledge with this internship that will be highly useful in the future. I have been working with a several different teams in the weight room. The strength and conditioning program that i am learning is slightly different then one’s i have seen in the past. One of the main focuses of the program is injury prevention which is highly important when strength training athletes. I am enjoying working with a variety of athletes but football and the men and womens basketball are the main focus for this part of the summer. So far i have learned a great deal from strength training to outside conditioning. I am looking forward to the new and exciting things that i will be learning during this internship.

  30. Caitlin Quinn Says:

    Hi guys. Sorry i’m so late with this response. I was given the wrong syllabus and I’ve been a little blog illiterate. I am 2 weeks inot my 450 internship at the University of Kansas. Things are moving along quite swimmingly. My day starts at 5:30am and the first practice is at 6:00am. Women’s basketball and womne’s volleyball practice together every morning. They do the same warm up and then move on to their team’s own lift and conditioning. I love the morning practices. The girl’s teams work hard, encourage each other when they need help and chastise each orther when a teammate is slacking. Coach Andrea Hudy (whom some of you may remember used ot be a UCONN) is very tough but fair with the women. I mostly encourage and observe at this point. During lift I have, however, taken some of the new freshmen through the workout. The next practice is men’s basketball at 3:30. The dynamic of the men’s practice is completely different. The men are, well, babies. They wihine and complain more than you would believe. Hudy takes a completely different approach to coaching the men. Hudy explained to me that the men’s team is given whatever they want and babied by their coach. “The bottom line is I work for coaches who make big bucks, so in a way I have to treat their athletes based on the precident they’ve set.” Coahc Self keeps the basketball team happy so strength and conditioning follows suit. Now this isn’t to say that she doesn’t challenge them and expect as much from them, she just coahes them with a little more finess. Though I see what Hudy is saying I still think they’re big babies. I think this experience is going to teach me a lot about the type of athlete that I would like to coach. I make them sound worse than they actually are, for the most part the men’s team is a lot of fun. I have a ton to tell you guys but I’m sure no one will read this beacuse of the length as it is. So basically things are great. I begin to coach more and more every day. I am doing a ton of administrative work between practices and inbetween all that, trying to get back into shape. I look foward to reading more about what everyone is doing and I wish you all the best of luck. Keep up the good work!

  31. Tony R Larkin Says:

    Hey everyone, I, similar to Caitlin, have had a very limited access to internet these past few weeks, but now I am ready to go. I am fulfilling my 450 hours at the College of the Holy Cross and it has been a great experience thus far. The first few days were orientation where we went through all the motions and learned a great variety of exercises that are employed in the programs day to day. In my opinion, that is the best way to learn and teach an exercise. By going through the motion, it enables you to get a better feel for the exercise, such as what muscles need to be activated.

    The past couple weeks have been enlightening. I work under Jeff Oliver, the director of strength and conditioning, and Brijesh Patel, the asst. director. The way they run their camp is a huge benefit to us interns. Right from day one, we are thrown in to coach groups through their full workout, which consists of a brief warm-up, abdominals, activation exercises, plyos, linear/lateral speed drills, conditioning (sometimes after the main workout). and finally weight lifting. Their philosophy in here is that everyone is a teacher and student. Quality and technique are paramount.

    Another group is coming in soon so I am about to log off. There will be more that I can discuss at a later date. If there are any questions, please contact me by phone and leave a message with my secretary, Greg McMahon, who happens to also work at Holy Cross. Thanks.

  32. Lauren Culyer Says:

    Sorry this didnt get out there sooner but i just found out about the blog. I started at the end of May at a personal training facility called Personal Fitness in Syracuse, NY. Over the last month it has gone well. I open the faciltiy at 6 am and stay until about 3pm. Throughout the day i work with my boss on anything he needs and also work at the main desk learning all the ins and outs of running a facility. I have also worked with some trainers on the floor with their clients.
    From this experience i know i will gain lots of self-confidence, knowledge about owning a gym, and learning how to adapt to each individual. Personal training is all about catering to individual needs and if that means waking up at 6 am to train a member then you wake up at 6 and do it. Running a gym is more then just coming up with a workout because there lots of things that go on behind closed doors and i know that you cant do it yourself. So far so good. I look forward to learning anything there is out there in the gym business.

  33. Conor Hughes Says:

    Well, I have been very busy working on my 90 hour internship. I have been working at Peak Preformance Strength and Conditioning. I mostly work with highschool athletes. The first week of work I had to move all of the equipment, and weights out of the weightroom. Clean everything and then put it back in. Most of the athletes I have been working with are experienced lifters. The kids are split into two groups of expereniced and not experienced. So I will have to most just correct form. It has been fun so far.

  34. Shayna Richardson Says:

    I am about half way done with my 90 hour internship and things are going great I have learned a ton of stuff. There is however one thing in particular that has really made me think, and that was how to know when to increase a patient’s speed or incline. My supervisor Luci gave me the file on one of the patients and asked me to try and figure it out. After an attempt she explained that increasing the speed and incline are based on target heart rates and when the patient is no longer within their target heart rate during the exercise portion of the workout we increase the patients speed and/or incline. Now that I have learned how to do this I have been deciding when to increase patients speed and incline. I work with three different people two are registered cardiac nurses and one has a bachelors degree in exercise physiology as well as the NSCA-CSCS certification.

  35. Mar Novellano Says:

    Hey I got a question for anyone who wants to answer…Has any one been told that when you perform bench press or shoulder press that you should only lower till you elbows are flexed 90 deg. When you go deeper it puts alot of stress on your shoulder joint which can cause injury especially if your lifting heavy weight. Also when performing any bench press or chest press keeping your shouulder blades together takes alot of pressure off your shoulder joint allowing you to train if you have a bad shoulder. Before my 3rd shoulder surgery I tried these techniques and I was able to bench without injuring myself further more and was able to get through sets with no pain even with torn ligaments. Let me know your input thanks

    Mark Novellano

  36. Colleen Faltus Says:

    Hey Mark good question…….I actually have not heard anything about performing chest or shoulder press only until the point where your elbows are flexed at 90 degrees………I have heard however that when performing any form of chest or shoulder press too deep would put too much pressure on the shoulder joint……

    However I would like to add something. I feel that by only doing the distinct exercsie, whether it be chest or shoulder press, until the elbows are at 90 degree flexion would impinge upon the proper range of motion the athlete is capable of doing…….Therefore what I am saying is that I feel that you could not tell every athlete to perform the chest and shoulder press to 90 degrees of flexion becasue it may actually be hindering their performance if they have the proper flexibility and strength in the shoulder joint to go lower on the designated exercise. Another suggestion for athletes that might have injured their shoulder joint or do not have proper flexibility in that joint is to take a broom stick behing your head and put your hands on either side of the broom stick and bring the broom stick from the anterior to posterior portion of the body, which could actually loosen up the shoulder joint and create a little more range of motion. I hope this helps!

  37. Mike Tremble Says:


    For someone who has shoulder problems or a shoulder injury they are usually lacking two major things; mobility and stability. By bench pressing and only going to 90 degrees you are further decreasing shoulder mobility and without mobility in the shoulder you can’t have stability.

    Also I would argue that when benching heavy you actually put more stress on the shoulder joint when only going to 90 degrees as opposed to going through the entire range of motion in a bench press. This is because when you bench press and stop at 90 degrees the pectorals never get loaded and therefore can not decelerate the weight, this in turn forces the shoulder joint to load and decelerate the all the weight.

    Bench pressing at 90 degrees just isn’t functional at all. For most activities you wouldn’t push something from 90 deg. Would you throw a baseball from only a 90 degree angle? The body works as a chain. By isolating a part of the chain you don’t allow the body to function properly. When you bench press at 90 degrees the pectoral muscles aren’t allowed to load and the thoracic spine isn’t allowed to load. So only benching from the 90 degree position could lead to T-spine immobility, shoulder immobility and therefore could cause problems in the hips, which would cause problems in the knees and possibly feet.

    Are there instances when a 90 degree bench press can be incorporated in to a program? Absolutely, but only when training within a specific transformational zone (a transformational zone is the ability to load and explode from different planes and different ranges of motion). But the other transformational zones should also be worked throughout the full range of motion. The shoulder is designed to move in all different planes of motion and is naturally very mobile joint, why limit that?

  38. Mark Novellano Says:

    Hey guys thanks for the response. I should have explained it a little bit more clear I was mainly talking about coming back from surgery of the shoulder as a rehabilitation when the do not have the ROM (range of motion) I deff agree with you though Mike thanks again.

  39. Mark Novellano Says:

    And also with shoulder inpingment.

  40. Henry Ruggiero Says:

    Hey Mark just thought i would throw my two cents in as well. I agree witht he points everyone else has made but one more point I would make is to make sure that you are not bouncing what so ever that it is purley touch and drive. A lot of people like to say they don’t bounce when a lot of times they do its just not very noticeable. So especially when you get to heavy weight or last reps on a set make sure you are strict about touch and drive. The reason I say this is that by allowing the bar to bounce off your chest even teh littlest bit it is now moving because of a rebound in momentum of the chest not becuase of the muscle itself, so now the pecs actually have to catch the bar and keep driving in order to complete the motion. It is this catching that causes small tears in the muscle that can build up little bits of scar tissue that make the muscle tight. So therefor even with proper amoutns of back work the shoulder can become rounded over. Thus if the shoulders are rounded over and not pulled back properly by a lack of flexion in the upper back and shoulder and weak back muscles you are then going to be moving the shoulder through a more un-natural range of motion doing things such as shoulder press raises etc, which may then lead to impingment. May not the case for you in your situation but just something to think about for other athletes.


  41. Erik Garnis Says:

    Hey guys whats up? I just started my 90 hour internship this past week at Valdosta State University in southern Georgia. So far it has been great working with the football team, but on the first day to be honest it was a little overwhelming. I have been working with the team towards the end of their summer program before camp and during each day there are three separate sessions each lasting two hours at a time. During each session there is a large list of sports specific speed and agility drills, conditioning and lifting exercises to run the team through.

    So far I have learned that there are many more ways than I previously thought to train athletes of a specific team. Strength and Conditioning Coach Mike Doscher, whom I am working under is now using a powerlifting style of lifting to train the football team. I have also learned about many football specific speed, agility and conditioning drills and the thought process behind them. At the end of this summer internship, I feel I will be better able and more prepared to thoroughly coach an entire team through drills and lifts. I think I will have a greater understanding of different programs and what each has to offer specific athletes in terms of goals, benefits, lifting styles and overall outcome achieved.

  42. Mark Novellano Says:

    Thsnks for the input Henry. Yea my shoulder problems came from a tramatic fall but thanks for thee response

  43. jesse demers Says:

    Hey Guys,

    Now that i see you were talking about having a limited ROM, I would recommend staying away from the core lifts such as bench press, shouler press or anything with heavy load. The key is to gain full ROM using therapy modules such as stretch both passive and active. Then make small gains using med balls, bands and body weight. Since shoulders are very complicated use a slow progression to get back. Bench pressing is a bad idea untill you are fully ready and pain free. The 90 degree idead does have some research that supports it and i have seen it, but like i said make sure your ready or your client is ready for it.

  44. Mike Tremble Says:

    Good call Jesse,

    I agree with you.

    Mike T.

  45. Mark Novellano Says:

    Have any of you guys used the perfect push up? I used it before my surgery I thought it was an excellent piece of equipment gives you external rotation and internal working the biceps. Also you can add a scapula protraction at the top and scapula retraction at the bottom to make the push up more challenging. I think using this with a good program can help increase strength. I saw good results by using this just wondering if anyone else has used the before

  46. Colleen Faltus Says:

    excellant feedback on mark’s question guys……definately agree with what was being said

  47. Erik Garnis Says:

    Today completes the end of my first week at Valdosta State University under Instructor/Head Strength and Conditioning Coach Mike Doscher. My job description is to learn the daily routine of a strength coach. To help and supervise student athletes in proper lifting/training programs. To learn the foundations of strength and conditioning programing for athletes. To perform daily maintenance/repairs of weightroom facility. To assist the GA/strength coach in any aspect needed. To help in setting up/breaking down of drills. To learn how to interact with head/assistant sports coaches. To learn how to work with athletic trainers and the limitations of athletes. To learn how to appreciate differences in athletes/training methods from different areas of the country. To enjoy the experience and find out if this is a path I would like to follow.

    The training facility has 7 platforms, 7 squat/bench racks, several Hammer glute ham, high/low row and ground jammer machines. There are also sets of 8 different sizes of chains, logs and db’s racks. My hours are 6am-6pm. I feel that the program I am now involved with has a well thought out plan to it that is very organized. There is strength training 3 times per week, speed/agility drills, med ball/jump rope workouts and conditioning that mimics play time on the field for each position. On off strength training days there is active recovery involving stretching and flexibility work, including one day dedicated to just hip stability and strength. I feel that I will learn a lot from this intership as long as I keep asking questions and keep an open mindset.

  48. Mark Novellano Says:

    Hey Mike I hope this clears up a little what I was trying to say before. When you bench press and go deeper then the chest line of the body it puts the shoulder joint in a loaded horizontally extended/abducted position which puts the capsule of the shoulder at risk for injury especially with heavey weight. When the shoulder joint is hyperextended with elbows passing chest line it puts alot of stress on the AC joint (acromio clavicular joint) during pressing movements like a bech press. When you allow this to happen it decreases the force angle of the shoulder (from elbow to shoulder angle) As this decreases the ability off the pec major to produce muscular force decreases. When the muscle is stretched like this at the angle insufficient actin and myosin over lap occurs. This leaves the muscle in a position where it is not capable of effectively producing muscle force which leaves alot of room for injury. This is because the joint is being held passively by realively weak shoulder muscles and ligaments. Since the pec is a large muscle that can produce alot of force any exercise that places the elbow below chest line puts the shoulder at a disadvantage mechanically and can contribute to rotator cuff injury and shoulder instability. The pec does not have a good line of pull until the elbow-shoulder line reaches the frontal plane. In basic terms when a muscle is stretched beyond normal it is weaker and can not produce much force so if you are using a heavey weight it can cause injury

    Also to add in my supervisor explained to me depending on arm length and back/chest build some people are naturally unable to go past 90 degrees. I re read the book where I saw this and I hope this is a better explanation of what I was trying to get at.

  49. Colleen Faltus Says:

    also to add to what Mark just said any athlete, no matter the strength and flexibility of the shoulder joint, should never go any deeper than the chest line anyway. There is absolutley no need to be going that deep on an exercise when pressing to the chest line or slightly above it would benefit the athlete tremendously without putting them at risk for injury. Also to add to what Jessie had said earlier if the athleteis unable to naturally go past the 90 degrees either during a chest oor shoulder press careful consideration should be made to make sure that the athlete’s priority is focusing on the flexibility of the shoulder joint before adding weight and a whole lot of resistance.

  50. latisha Says:

    Never thought I’d see a book like this, but I found this yesterday. Was skeptical at first, but it is a well worth read. “You Have A College Degree, Now What?” http://www.amazon.com/You-Have-College-Degree-What/dp/0578044048/ref=pd_rhf_p_img_4

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