Category: Coach D’s Blog

Want to Be a Better Athlete?

Posted on August 7th, by dwalczak in Coach D's Blog. Comments Off on Want to Be a Better Athlete?

Want to be a Better Athlete?

It seems everyday people approach me with the same questions about how to become a better athlete. These are individuals with goals such as running an obstacle course race or completing the Boston Marathon. High school and college athletes, weekend warriors and of course people who just want to look like an athlete. Most of the time these individuals are dedicated gym goers who log hours of workouts each week but just can’t seem to get to the next level. They often have been performing the same workout week after week with little to no improvement. What amazes me is that these workouts usually have no athletic movements in them what so ever. Instead, they either involve heavy upper body exercises (particularly with men) or low weight and high repetitions as they do not want … Read More »

Just What The Doctor Ordered

Posted on June 30th, by dwalczak in Coach D's Blog. Comments Off on Just What The Doctor Ordered

On Saturday June 30th Doc Sharp came into Meta Performance Center Chelmsford and taught a kick ass Sports Yoga Class. Everyone who came got a lot out of it and walked out a lot more flexible and refreshed. We all beat on our bodies in the weight room but tend to neglect the recovery so Doc really helped us out. For those who missed the class and would like to attend the next one send us an email as where going to schedule another one soon.

Thanks again Doc, your the best!



Need To Stretch?

Posted on June 9th, by dwalczak in Coach D's Blog. Comments Off on Need To Stretch?

Whether you lift a lot of heavy weights, run a lot of miles every week, have an injury or just are overly tight in any area of your body we have the solution for you. Saturday June 30th @ 9:30 am Doc Sharp will be in our Chelmsford Location teaching his Sports Yoga class. This is not your typical yoga class, it is geared to those who like to get after it in the weight room, on the pavement and treadmill. No previous yoga experience is required, in fact this is perfect for individuals with little to no yoga experience as well as yoga enthusiasts.

So Come join Doc on Saturday June 30th @ 9:30 am, but sign up asap as space is limited! | 617.999.5166

Don’t Want to Do Cardio Today?

Posted on May 23rd, by dwalczak in Coach D's Blog. Comments Off on Don’t Want to Do Cardio Today?

Try this… Db or Kettlebell swing / Burpee superset
Start at 15 swings and 1 burpee and inverse the number of reps until you reach 1 swing and 15 up downs.
How to perform the exercises:
1. Swing:

 Grab a dumbbell or kettlebell and hold with an overhand grip, feet shoulder width apart, knees flexed
 With an arched back and straight arms reach between legs behind your but by flexing at the hip.
  Now explosively extend the hips forcing the weight upward towards chest heigh

Try to limit the shoulder recruitment by focusing on thrusting the hips forward.

2. Burpee  (also known as a squat thrust):

Drop into a squat position with your hands on the ground.
Extend your feet back in one quick motion to assume the push up position.
Begin in a standing position feet shoulder width apart.
Return to the squat position in one quick motion.
Return to an … Read More »

What is Functional Strength Training?

Posted on May 10th, by dwalczak in Coach D's Blog. Comments Off on What is Functional Strength Training?

The Term “functional strength training” has become very popular in the fitness industry. It also has been used to describe a wide variety of exercises and workouts. But what is Functional Strength Training?

Simply stated, the primary goal of functional strength training should be to transfer improvements in strength and coordination achieved in the weight room to everyday activities. In an athletic sense we use functional strength training to enhance sports performance. These workouts should involve compound exercises and full body movements designed to enhance the relationship between the muscular and nervous systems.

We put an emphasis on “movements” not so much on the particular exercises or a singular muscle. Once we understand the different movements of the human body in all three cardinal planes -sagital, frontal and transverse, we can rotate through different exercises. These exercises should transfer to activities such … Read More »

Want to get in a quick workout outside of the gym today?

Posted on May 6th, by dwalczak in Coach D's Blog. Comments Off on Want to get in a quick workout outside of the gym today?

Try this workout it requires only a kettlebell, a sledge hammer, a medball, a brick or cement wall and an old tire or two. It’s great for the core and will get your heart rate up.

What you’ll need:

  – Kettlebell: any weight will work but try to get one that you can perform swings for 15 to 20 reps.

– Sledge hammer: you can buy a 10 lb sledge hammer at Lowes for around $30, but can use anyone you have.

– Tire: we use old tractor tires, you can get these for free at most places that sell large tires. Just ask to look through the scrap pile. If    you don’t have the room to store a large tire you can get 1 or 2 regular size tires. Just stack them or place one on top of something a foot … Read More »

Guide to Travel Competitions – Part II

Posted on May 5th, by dwalczak in Coach D's Blog. Comments Off on Guide to Travel Competitions – Part II

A few weeks back I Asked Pam to write a blog about preparing for a travel competition, here is part II, the third and final installment will be posted within the next week or two….

As meet day approaches and your training winds down, you’ll need to take care of non-training related preparation. For me, this is the hardest part of training, when the doubt might creep in, and I get cranky that I’m not lifting heavy. But there’s still plenty to do to ensure a smooth, stress-free meet.

One Week Prior to the Comp

• Buy food to take with you. Pick up some protein bars, trail mix, or your favorite non-perishable staple that you know agrees with you. You may not have easy access to a grocery or supplement store at the comp, so you’ll want to make sure you have … Read More »

Today’s workout

Posted on May 1st, by dwalczak in Coach D's Blog. Comments Off on Today’s workout

Looking for a lower body challenge? If you have access to a sled try this superset we’ve been doing with a few athletes. It’s great for strength and general conditioning as you will be forced to run through all energy systems.

Deadlift: use a weight you get for 10 reps (we used 225)

Sled pull: start with 10-15 yards increase in 5 to 10 yard increments using a moderately heavy weight (we used two 45lb plates and 40 yards.

Deadlift 10 reps then immediately pull the sled as fast as possible. Rest just long enough to complete next set (without throwing up) for as many sets as possible (we start with four.

Good Luck.

Guide to Travel Competitions- Part I

Posted on April 26th, by dwalczak in Coach D's Blog. Comments Off on Guide to Travel Competitions- Part I

I was recently discussing last year’s USPF Nationals (which took place in Chicago) with Pam Paul when I realized that she was extremely well prepared beyond her workouts. I had taken care of her training in the gym and gave her a few pointers about being out of state for a few days but Pam took it to the next level. Everything ran so smooth that I guess until recently I hadn’t even noticed how well she prepared everything involved with the travel. So I asked Pam to write a blog giving a few pointers on traveling to a meet in which you’ll be away from home for a few days. She broke it into three parts. This is a must read for anyone traveling for their first powerlifting meet or any athlete that travels for competition and is looking … Read More »

Mayo Runs Boston!

Posted on April 24th, by dwalczak in Coach D's Blog. Comments Off on Mayo Runs Boston!

Congratulations Jane Mayo on completing the 2012 Boston Marathon!

Despite a nagging knee injury caused by a slight tear in her quad and the extreme heat Jane Mayo successfully completed her first Boston Marathon. Jane had trained hard for this event for 7 months before the injury limited her to almost no long distance running during the final 6 weeks. Still she trained around the knee, busted her butt in the gym and worked hard at rehabbing, then went out and Monday morning and never looked back. Jane’s perseverance is an inspiration to us all!

Great work Jane rest up and get ready to start training for next year!

You made us proud,

-Coach D and the entire Meta Performance Staff

Pam's Training Log

Keep up with Pam as she trains for her next strongman competition.


Thursday, 7/13 2 Weeks Out


Honestly, my energy level is pretty good, but psoas is so pissed right now that pulling 185 is actively painful. ...


Wednesday, 7/12 2 Weeks Out

Repetition Log – 2 x 8-10 reps, 140 x 8, 140 x 8

Close Grip Bench – 3 x 10, 95,...


Tuesday, 7/11 2 Weeks Out

I skipped conditioning day to do some rehab and I really think that was the right thing to do. Hopefully,...