Blog

19 August 3:58 pm

Rest assured…all is well with new Union net minder Rais Mbolhi.

Following practice Tuesday, Union interim manager Jim Curtin confirmed rumors that Mbolhi, 28, the club’s latest signing was involved in a minor car accident during a return trip to France to button up personal affairs.

The accident, was minor in nature and found Mbolhi suffering no injuries.

The two-time FIFA World Cup veteran is scheduled to board a flight to return to Philadelphia, where he will train for the first time alongside his Union teammates later this week. According the Curtin, there are no issues remaining with any of Mbolhi’s paperwork that includes a work visa and international transfer certificate (ITC).

“Seems like everything is okay with him and he’ll be in, we expect, by tomorrow (Wednesday),” said Union interim manager Jim Curtin.  He’s on a flight now; [his initial flight] got rescheduled and missed because of a car accident.  It's the kind of the news we got at 4:30 in the morning [from our team coordinator]. Unfortunate for [Rais], obviously safety is first and we’ll get him back as soon as he gets in. But he’s okay and there was no injury or anything like that.”

It’s unknown whether Mbolhi will get his Major League Soccer debut this Sunday when the Union return to PPL Park to take on the San Jose Earthquakes (8 p.m., purchase tickets) as Curtin mentioned that they want to be both cautious and methodically calculated with his first MLS start.

“We’ll see where Rais is at and we’ll talk with him – have a good honest talk,” said Curtin. “ If I had to guess from the last time when he came back and trained for four days, he was coming off of a pretty long layoff and he still kind of has been, He wants to be 100 percent before he goes out there and I as a coach can appreciate that. I will not speculate, but I’ll tell you that we’re preparing now as if Zac [MacMath] is going to start.”

Right now, both Union goalkeepers in camp are riding high with MacMath helping the Union capture its first trip ever to the U.S. Open Cup final while rookie goalkeeper Andre Blake is an MLS Save of the Week candidate following this acrobatic save to deny Houston's Will Bruin during the club’s primetime matchup last Friday.

Cristian Maidana: Feeling better

It’s a “wait and see” on midfielder Cristian Maidana, who again aggravated a hamstring injury and was forced to fly home following the team’s U.S. Open Cup semifinal victory. But after a minor procedure, Maidana has returned to training with his teammates and participated in full training Tuesday.

“The medical staff determined that he was not up to where they wanted him to be physically [following the Open Cup semifinal], so they sent him home,” said Curtin.  He had a [platelet rich plasma] injection in the hamstring and that’s settled down now.  He feels very good today. We have to be cautious with him because we know what it took to get him fully going and acclimated and fit and we don’t want to have any more setbacks.”

Curtin his hopeful that he’ll have Maidana back soon, which is a plus considering he is currently among the League leaders in assists with eight.

PPL “Park-ing” updates and practice stuff

Located on the Union website is a detailed rundown of the rearranged parking lot structure  given construction for the club’s brand new practice facility is currently underway. Keep an eye on philadelphiaunion.com in the coming days ahead for a detailed feature on the practice facility complete with images and renderings of the finished product. If you have yet to read it, a good informational piece regarding the facility was featured on Philly Soccer Page last week.

Each week, we’ll send out a video of how construction is moving along as this project is scheduled to be completed in October. Here's the first:

The possibilities of the finished product are endless.

Contact Union digital editor Kerith Gabriel at kgabriel@philadelphiaunion.com    

15 August 3:28 pm

It’s not everyday that soccer can change lives, but this is exactly what happened Thursday night in Chester.

Anyone that has ever been to a Union game understands the city that the team calls home. PPL Park may be a grandiose architectural marvel but it looks down on a small, urban town that has seen its share of trouble.

Times were hard for Chester in the past, crime was rampant and tension within the community was being reported nationwide, something had to change.

At the same time that Chester was taking a turn for the worse the Philadelphia Union chose Chester as the place where they wanted to start to their soccer journey. This was a monumental decision for the city of Chester because it meant that not only would thousands of people flood their city on weekends, but more importantly there were going to be thousands of jobs now open community members in desperate need of a fresh start.

The “Union” between soccer and Chester was born.

Five years later Chester has proven to be a perfect home for a professional soccer team, and many of Chester’s own work in various positions throughout PPL Park. Since the city has been such a gracious host it was time for the Union to give back to the community it calls home.

This came to fruition on Thursday night when the Philadelphia Union, the Philadelphia Union Foundation, and the Chester-Upland School District partnered to launch the Safe Playground at Showalter School in the heart of Chester.

Basking in the late summer evening air Chester residents and Union staff came together under the necessity to create a safer Chester. The Mayor of Chester John Linder and Union CEO Nick Sakiewicz were on hand to offer words of appreciation for what the soccer team is trying to do for the community.

But the night was truly about the kids.

In places like Chester soccer is rarely the sport of choice, in fact many residents don’t know anything about it because of its lack of exposure to the national market. The Union is looking to change all this for the young people of Chester and starts with things like the Safe Playground initiative. If you ever visit Showalter School the first thing you will see is a field, but this not your typical grade school back yard.

This field has two nets, freshly cut grass, and is enclosed with signs similar to what you would see around the field at PPL, it looks like a youth training ground for a European soccer team.

A field that on Thursday night was teeming with youngsters kicking and chasing soccer balls, a sight that five years ago would have been impossible to see, which makes it all the more beautiful. The residents of Chester looked on with smiles from ear to ear, the air smelled of hot dogs and happiness, it was a moment in the city’s history that may prove to be truly special.

For right now it’s a start, the Safe Playground is a representation of everyone in the city saying no to violence and yes to progression, in the words of Mayor Linder “it’s the perfect representation of unity in the community.”

It’s fitting that the name of the professional soccer team that calls Chester home is the Union because that is just what was on display on Thursday.

A Union that steps outside of the realm of soccer and understands giving back is always a good way to move forward. 

 

Contact Union writer Doug Ammon at dammon@philadelphiaunion.com

 

06 August 12:18 pm

The Philadelphia Union Foundation will host a School Supply Drive during the next two home matches on August 9 and August 24. Fans are encouraged to drop off unused school supplies such as notebooks, pens/pencils, binders, paper, scissors, markers and rulers. 

Details: 

  • Collections taking place two hours prior to kick and end at kickoff.
  • Collection locations: Toyota Plaza and Sons of Ben tailgate area.
  • When you donate, you are entered to win a post-game autograph session at a future game.
  • Proceeds to benefit City Team Ministries, Chester and their back-to-school carnival on August 23.

 

24 July 5:35 pm

In preparation for the Safe Playgrounds Launch on August 14th, the Philadelphia Union Foundation held a Neighborhood Meet and Greet at Showalter Middle School. In conjunction with the City of Chester and the Chester-Upland School District, the Meet and Greet gathered neighbors in Chester and talked about taking back playgrounds in the area and making them safe. The gathering was a huge success with many public figures in attendance:

  • Chester Mayor - John Linder
  • State Representative - Thaddeus Kirkland
  • Chester Community Liaisons - Nicole Cogdell & Jonathan “Rahim” King
  • Chester Councilwoman Portia West
  • Chester Councilwoman Elizabeth Williams
  • District Attorney for Delaware County – Jack Whelan
  • Philadelphia Union, VP of Community Affairs – Rick Jacobs
  • Philadelphia Union, Manager of Community Affairs – Leah Moore
  • Chester City United Founder - Pat Trippley
  • Showalter Community Partners 

The Foundation continues to make an impact on the places they visit. They were able to create a safety line painted on the streets adjacent to the playground and paint the no parking signs. There will be big changes around the playground in the near future with the installation of three new street lights shining on the park, a new park entrance, newly featured slow down signs and a regular landscaping schedule. 

Interested in attending our Safe Playgrounds Launch?

  • Date: August 14, 2014

  • Time: 6:00 p.m.-8:00 p.m.

  • Location: Showalter School- 1100 W. 10 Street, Chester, PA

 

23 July 4:42 pm

As a coach I have heard all of the excuses as to why people can’t commit to a training program. I understand that everyone is overbooked and has very hectic lives but when it comes to our health we need to find the time.  Here are some of the more common responses I hear from people as to why they are unable to start a program and improve their health and fitness.

  • I don’t belong to a gym.
  • At the end of the day the last thing I feel like doing is exercising.
  • It costs too much to eat healthy.
  • I use to be in good shape back in high school but now I don’t really have any reason to exercise.
  • I have kids and I just can’t find the time to exercise.
  • I am too old.
  • I don’t want to get big and bulky so why should I lift weights.

Blah, blah, blah!!!! Now that you are done making these excuses I am going to share with you TEN ways that you can improve your health in less than TEN minutes a day by implementing some of these ideas into your routine. Now, these tips are not going to get you in shape to do an Ironman, however, they will get you headed down the path towards feeling better and hopefully convince you that you do not need to spend hours upon hours exercising to see gains in your overall health.

Are you ready? Here we go.

1. Have a morning ritual

When you pop out of bed tomorrow instead of reaching for your cell phone to “update your status” take ten minutes for yourself. By simply talking ten minutes it can have a big impact on how your day goes.  Instead of reaching for your phone that will most likely stress you out and raise your cortisol levels, here is what you can do:

Get a big glass of water with lemon (good for digestion)

Walk outside barefoot and get some sunlight (it helps set your circadian rhythm which is critical to your sleep cycle)

Meditate for 5 minutes and take some deep diaphragmatic breaths.

2. Go for a walk without your cell phone

Walking is so good for you. It can improve your mobility, posture as well as strengthen your heart. However, when I see someone walking with their cell phone I can’t help but think that they are not moving efficiently. Unless it’s an emergency put the phone down and WALK. Move your arms with a purpose. Don’t just “simply fall forward”. Pick up your feet, move your arms and clear your head for 10 minutes and watch what happens to your attitude as well as your energy.

3. Do ten (10) minutes of pull ups

Pull-ups are so good for you. They can improve your posture as well as your grip strength. They can develop a strong back and improve your speed when you run. Here is how you can do it: Find a pull-up bar and set a timer. Do as many as you can in ten minutes. If you can’t do any than use a resistance band (buy them here with this link: https://rbt.infusionsoft.com/go/bd/kevinm).  Rest whenever you need  to rest. Record your number and do this for eight (8) weeks and see how much you improve from week to week.

4. Run hill sprints

Hill sprints are great way to build strength and endurance. Plus, it’s a safe way to run when it comes to hamstring pulls and other soft tissue injuries. Find a hill that takes anywhere from 10-30 seconds to run up. Walk back down and repeat.

5. Bear Crawl

If you want one exercise that can improve mobility, stability, flexibility, strength, gait as well as your endurance than head out to a park or field and do some bear crawls. Simply get down on all fours and crawl. I would recommend that you crawl for 30 seconds and then rest for 30 seconds. Do this 10 for a great workout.

6. Resistance Band Training

If you don’t belong to a gym resistance band training is the perfect option for you. Simply purchase a set of bands (red, black or purple) and head to a park or your own backyard. Set the timer and try these 3 exercises.

  • Band chest press: 10 reps
  • Band rows: 10 reps
  • Band resistance runs: 15 seconds

Rest for 30 seconds and repeat.

7. Yoga

I have only done yoga a handful of times, however, I always feel better at the end of the session than I did at the beginning.  A great way to add this to your routine is to take a class with an instructor and implement some of the movements into your own routine. Yoga can be a great way to relive stress as well as improve mobility.  Men, especially, can really benefit from adding yoga to their routine.

8.  Walk barefoot on the grass

Over the past couple of years the topic of “earthing” has become more and more popular. A simple way to “ground” yourself is to walk barefoot on the grass either first thing in the morning (wet grass is best) or any time of day. It can help with jetlag, sleep disturbances, recovery as well as muscle aches and pains. Give it a shot.  All of you have to do is walk or sit on the grass or sand (the beach is a great place to do this. Think about it, don’t you always feel better on the beach?)

9. Play with your dog

When it comes to having a dog there are so many benefits. One of the best things that you can do for both your dog and yourself is to play in the backyard or park. Dogs love to run short sprints and then relax (sounds like the perfect interval to me). Get outside, run with the dog and then relax. Do this for 10 minutes and you will have worked on your speed, mobility, and agility.

10. Walk with a loved one

I don’t think I need to explain this but I will. All of us are so busy (myself included) and we need to stop and spend time with our loved ones. A simple 10 minute walk can have tremendous health benefits for you. Put the cell phone away, hold hands (you will get some great hormone benefits by holding hands by releasing Oxytocin) and walk and talk.

Well, there you have it. Ten ways in ten minutes to improve your health. Nowhere on this list do you see anything about a gym membership or boot camp instructors screaming at you. Get outside today and implement these tips and watch your health improve.

Good luck!

Follow Union fitness coach Kevin Miller on Twitter: @kmillertraining and on Instagram: kevinmillertraining. Also, Miller is a featured panelist on Philly.com's Sports Doc blog: http://www.philly.com/philly/blogs/sportsdoc). For best practices along with additional health and fitness tips, check out: Philly.com/Health

15 July 11:48 am

Join the Philadelphia Union Foundation for the launch of Safe Playground on August 14th from 6:00 p.m. to 8:00 p.m. The launch will be held at Showalter School (1100 W. 10th Street, Chester, PA).

The program is run by the Chester City Office of the Community Liaisons, Chester-Upland School District, Philadelphia Union and the Philadelphia Union Foundation.

The evening will include family activities, music and entertainment, a Q&A session and remarks by Mayor Linder and other community representatives.

DETAILS

  • Date: August 14, 2014

  • Time: 6:00 p.m.-8:00 p.m.

  • Location: Showalter School- 1100 W. 10 Street, Chester, PA

For more information on the Safe Playground initiative, check out Safe Corridors, the umbrella program for Safe Playground. 

11 July 6:28 pm

He doesn’t have to do it.

For Brent Jacquette, his time could be better served enjoying the moments of his day when he’s not trying to make the Widener men’s soccer team better through recruiting and working on drills. But in addition to doing all of that he’s in the Chester community and its surrounding suburbs working diligently on the Chester-Upland’s "Soccer for Success" program.

Soccer for Success is a program that was started just last year with Jacquette as director to inspire and empower Chester’s youth using soccer as a conduit.

Naturally kids learn how to pass and shoot, but Jacquette and his staff also preach what is called the “four pillars” of success:

  • Physical activity
  • Nutrition
  • Mentorship
  • Family Engagement

The great strides Soccer for Success has made since its inception has now been recognized by Major League Soccer.

On Friday, July 12 the League announced that Jacquette was selected as a finalist for its Community MVP award, given to a community leader that “uses the world’s game to make a difference on a local level,” according to MLS chief administrative officer JoAnn Neale.

In the Soccer for Success program, participants are encouraged to have 60 minutes of physical activity a day, followed by making the correct nutritional choices.

Coaches function as mentors to emphasize teamwork and dedication, while also providing a safe and fun setting. When the hour is up, it is almost impossible to get the kids to wind down and head inside.

Vote Soccer for Success director Brent Jacquette for MLSWORKS Community MVP: http://bit.ly/JacquetteVote

Now you have a chance to show your appreciation for Jacquette’s selfless act of civic responsibility.  Fan voting has opened for the MLS Community MVP. Vote now through July 25 using this link: http://bit.ly/JacquetteVoteYou can also show your vote of support by copy and pasting this post on Twitter:  “I vote for the @MLSWORKS @WellsFargo @PhilaUnion #CommunityMVP”

Voting ends on July 25 at noon. The grand prize winner will be announced on Friday, July 25 at 2pm ET via twitter by @MLSWORKS. 

Help us make sure that when the votes are tallied, the winner is Jacquette for all that he does each day in the Chester community. 

07 July 11:15 am

In less than eight weeks high school athletes will be gearing up for their fall season. Athlete’s ranging from football players to field hockey players are getting ready for the 2014 fall season.  If you drive past most high schools you will see teams practicing on the fields that surround their campus. Football players are lifting weights in the weight room. Soccer players are running intervals on the track in an effort to build their endurance. Coaches are doing their best to bring their teams together so when preseason officially kids off in early August their kids have already developed a solid base of strength, fitness and team unity.

Below I want to share with you FIVE tips for high school athletes when it comes to your preseason summer training.

Tip No. 1: GET A TRAINING PARTNER

Let’s face it, when it comes to training it’s always better to train with a partner. When you get tired he/she will be there to help you finish the last set even when you want to give up. When it comes to getting a training partner it’s important that he/she understand your goals and that both of you are on the same page. The two of you need to hold each other accountable for your actions. Finding a good training partner can be the difference between JV and Varsity.

Tip No. 2: MASTER THE BASICS

When it comes to working with high school athletes I want to make sure that all of them (both male and female) can do the following:

  • Squat  (Front squat)
  • Hinge (Deadlift)
  • Push  (Push up)
  • Pull (Pull up)
  • Crawl (Bear Crawl)
  • Roll (Forward, back and to the side)
  • Sprint (100% effort with good form)
  • Stop (Land from a jump)
  • Breathe (Relaxed with full exhalation)

If you can master the basic movement patterns listed above you will have developed a solid foundation for you to build upon. If all you do is bench press and curl you run the risk of getting hurt.

Tip No. 3: TRAIN IN WARM/HOT WEATHER

If all of your training is taking place in a nice comfortable gym with air conditioning and music you will have a rude awakening when camp starts.  I am not recommending that you do all of your training at the hottest part of the day just get outside and get use to the warm weather. It takes time for your body to get use to the heat.  I would recommend that you do both early morning training as well as mid-day training. Keep the sessions rather short. The goal is to get your body use to training in the warmer weather so on the first day of camp you are not struggling with the heat and humidity.

Tip No. 4: TRAIN FOR YOUR FITNESS TEST

Most high school athletes are required to complete some sort of fitness test. Below are some common tests for high school athletes

  • One (1) mile run
  • Repeat 110’s on a track
  • Bench press max
  • Pull up max number of repetitions
  • 300 yard shuttle runs

Make sure that you understand exactly what is expected of you on day one of fitness testing. Over the summer set a baseline for the tests and over the course of the summer repeat the test several times to see if you are making progress.

Here is an example. If you have to run 1 mile on day one of camp I would recommend that you test yourself 8-10 weeks out and then every 10-12 days test yourself in the mile to see if you are making progress towards your goal.

Tip No. 5: DIAL IN YOUR NUTRTION AND HYDRATION

Nothing can shut down an athlete quicker than poor nutrition and hydration. It’s critical that high school athlete’s take the next 6-8 weeks to understand exactly what their body needs to function at a high level. Some athletes do well on a high carbohydrate diet. Others do well on a lower carb diet with a medium mix of fats and proteins. Everyone is different. Now, is the time to experiment and make good decisions.  I always recommend REAL food for my athlete’s. Start with vegetables, fruits, lean meats, quality fats and water.

Preseason camp is an exciting time for high school athletes. I wish all of you the best and good luck with your training.

Follow Union fitness coach Kevin Miller on Twitter: @kmillertraining and on Instagram: kevinmillertraining. Also, Miller is a featured panelist on Philly.com's Sports Doc blog: http://www.philly.com/philly/blogs/sportsdoc). For best practices along with additional health and fitness tips, check out: Philly.com/Health

13 June 2:17 pm

Philadelphia Union and The Philadelphia Union Foundation will hold their fourth annual River Cup on September 6 at 11:30 a.m., the club announced today.  The one of a kind event features the Union front office and technical staff against the Union supporters group, the Sons of Ben, in a spirited match on the pitch at PPL Park. However, this year the fun doesn’t stop when the game ends.  Guests are invited to stay and check out the inaugural “Delaware River Craft Brewfest” that will be held on Toyota Plaza as well as cheer on Philadelphia Union as they take on Toronto FC live from Canada on the video board inside PPL Park.  

Combination River Cup and Brewfest tickets, as well as individual River Cup tickets, will be available for purchase via PhiladelphiaUnion.com  or at the PPL Park Box Office.  All proceeds from River Cup will benefit The Philadelphia Union Foundation.

“We are about tradition at Philadelphia Union and The Philadelphia Union Foundation,” said Rick Jacobs, Executive Director of the Philadelphia Union Foundation.  “That’s why we are so excited to continue the tradition of our River Cup, now in our fourth year. There’s no better way to raise money for our Foundation Building Blocks than partnering with Sons of Ben, the most committed and loyal supporters group in all of MLS.”

The Delaware River Craft Brewfest includes live music and entertainment, gourmet food options, and a variety of vendors, including over 100 breweries. The event will feature a sampling of the best crafts, imports and ciders from the United States and around the world. Samples of limited-release beers such as Goose Island Bourbon County and Scratch Series from Troegs will also be available.  Breweries on site include Victory, Troegs, Anchor, Rogue, Full Sail, Evolution, Starr Hill, Long Trail, Goose Island, Old Dominion, Lancaster and Magic Hat.

"The Sons of Ben are again excited to participate in the River Cup with the Philadelphia Union Foundation,” said Sons of Ben President Kenny Hanson.  “We are just as equally excited to be a part of raising money for such a great cause, the Philadelphia Union Foundation."

Tickets starting at $35 are available through PhiladelphiaUnion.com , by phone at 1-800-298-4200 or in person at the PPL Park box office. Designated Driver Tickets are available at $10. All ticket purchasers must be 21 or older to attend and must present a valid photo ID at the gate. Ticket purchasers during the first week of the on-sale will receive a free commemorative limited edition beer glass.

VIP Session tickets will kick off the festival from 2:00–3:00 p.m. with a special firkin tapping, VIP Parking, and the ability to talk to brewers and taste exclusive beers that will not be served in the general session. General Session will run from 3:00 p.m. – 6:00 p.m.  Both VIP and general session tickets will include a souvenir tasting glass.

 

03 June 12:09 pm

Summer is finally upon us and people have started to head to the shore for some much needed rest and relaxation.  If you are someone who exercises on a regular basis it may seem like your training will have to take a back seat for the time that you are at the beach.  I personally love to exercise at the beach.  If you want to mix up your training and incorporate some HIIT (High Intensity Interval Training) into your routine you have come to the right place. The beach in my opinion is one of the best places to train.

Before we get started, let my briefly explain what I am talking about when we talk about HIIT. For years athletes and weekend warrior have been incorporating HIIT into their routines. Here is just one example: If you played high school football, I am sure that you ran hill sprints.  Well, this is a form of HIIT training. This type of training has become very popular over the past few years but don’t let people fool you, this training is nothing new. What is new is that people are now starting to realize some of the cardiac and skeletal benefits as well as adaptations that can happen when someone implements a safe and progressive HIIT program.

HIIT training is basically short, intense training intervals where your body works at a very high intensity for a specific time and then allows for adequate recovery period.  After a certain time you then repeat the exercise for a certain number of sets and repetitions.

So why is HIIT training beneficial for people instead of long slow training? Here are a few key points that I learned from reading Ben Greenfields book "Beyond Training":

  • Helps to optimize your heart’s capacity to send blood to your muscles.
  • Helps you to go harder and longer in your endurance events when you implement a safe protocol.
  • You can increase your metabolic efficiency and improve your fat burning qualities in less time than you can with long aerobic sessions.

HIIT training is just one form of training. A key point to ask yourself is what are your goals? If you are planning to do triathlons/longer running races than you will still need to incorporate long aerobic sessions into your training (FYI, there are benefits as well to aerobic training). If your goal is simply fat loss than implementing HIIT training into your routine a couple times per week may increase your benefits.

 
  • When I recommend HIIT training I always recommend the following:
  • Wear a heart rate monitor. The interval session should be based off of your recovery. If your heart rate gets to 180 bpm (beats per minute) wait until your heart rate comes back down to 120-130 bpm before you repeat the cycle. I use a Polar heart rate monitor for my training.
  • If you are beginner ALWAYS allow for added recovery. If you work hard for 20 seconds REST for as long as it takes for you to be able to catch your breath and feel comfortable. Going to hard early on in your training is not the goal. The goals are consistency and results over time.
  • Allow 72 hours between training sessions. The days in between are a great time to incorporate some strength training as well as longer aerobic sessions to increase blood flow and improve cardiac function.
  • If you are an advanced athlete, I still recommend wearing a heart rate monitor.
  • Finally the goal is NOT to get your heart rate as HIGH as possible but rather work to a point where it may be tough to have a conversation and then back off. Be smart and as always LISTEN to your body.

Here are five ways you can HIIT the beach this summer.

Please note before you ever start a HIIT program make sure that you have medical clearance and then you ALWAYS warm up properly. Use your heart rate monitor (120-130 bpm) or the talk test to determine your recovery time. Talk test is when you can have a conversation with someone before going again.

Workout No. 1: Deep sand shuttle runs

  • Set up 2 cones 25-50 yards apart
  • Run from one cone to the next approximately 80-90% effort.  Depending on your fitness level you can run for 25-100 yds. Rest and repeat. 
  • Sets: 8-12 rounds depending on your fitness levels
  • You can run barefoot or with shoes. If you have never run barefoot I would recommend starting with shoes.

Workout No. 2: Kettlebell deadlifts and shuttle runs

  • Grab a kettlebell that you can safely deadlift. If you do not know how to deadlift and hinge than work with a coach who can teach you the proper way to deadlift.
  • Set up two (2) cones 25-50 yds. apart
  • Work set:  Five (5) deadlifts + shuttle run. Rest and repeat
  • Sets: 6-10 rounds depending on your fitness levels

Note: if you are experienced with kettlebells you can substitute swings for deadlifts (both are great exercises when done properly).

Workout No. 3: Body weight squats + Pushups + Striders

  • Set up two (2) cones 25 yards apart.
  • Work set: 10 squats + 5-10 pushups (you can do kneeling pushups if you are unable to do regular pushups) + 25 yd. run. Walk back to the start and repeat when you feel recovered
  • Sets: 6-12

Workout No. 4: Medicine ball routine

Grab a medicine ball that weighs 4-10 lbs. Also, everyone should have a medicine ball for training. It’s one of the best tools you can use.

Work Set:

  • Five (5) squats with medicine ball
  • 10 ax chops with the medicine ball (five right/five left). The ball comes diagonally across your body.
  • One (1) medicine ball chest throw (two hands and throw as far as possible)
  • One (1) run for 10-25 yds.
  • Walk back to the start
  • Sets 6-12 rounds

Workout No. 5: Band training on the beach

This is one of the best ways to train on the beach. If you don’t have bands click this link to purchase. https://rbt.infusionsoft.com/go/bd/kevinm/

Attached 1-2 bands to a lifeguard stand (Black or purple bands are great to start with)

Work Set:

  • Eight (8) chest rows (2 hands into your chest)
  • Eight (8) chest presses (hands shoulder width apart as you press out)
  • Five (5) lateral squats per side (step in the band and step right 5x and then left 5x)
  • 20 yd. bear crawl (butt down and back flat; go slow and breathe as you do this)
  • Walk back to the start
  • Sets 5-8 rounds

These are just five examples of how you can HIIT the beach. As always, train smart, monitor your performance and have fun. Good luck!

Follow Union fitness coach Kevin Miller on Twitter: @kmillertraining and on Instagram: kevinmillertraining. Also, Miller is a featured panelist on Philly.com's Sports Doc blog: http://www.philly.com/philly/blogs/sportsdoc). For best practices along with additional health and fitness tips, check out: Philly.com/Health