First impressions are everything.

When I made the trip down to Chantilly, VA to check out the Sport and Speed Institute (SSI) to start my mid-winter break from school, I knew I was going to see how a real sports performance facility was run before I even parked my car.

I arrived at 14290-A Sullyfield Circle at about 9 p.m. and the lot was pretty dark except for the lights shining outside of the huge glass walls on the side of SSI. As I passed by to park my car, I could see Coach Justin Kavanaugh and Dylan Seely working overtime with Keenan Reynolds and Chris Swain of Navy in preparation for their NFL Pro Days. Once I made it inside, I watched Justin oversee and coach each rep of their speed drills, while also recording each sprint with a camera for further review.

Justin gave me the opportunity to check out his place and see how a real sports performance center is run and I was hooked right away. This was my first time at this type of facility and that moment confirmed my beliefs that this is something I want to do. I could have left after they closed shop an hour later and been satisfied. But, little did I know, this was just the beginning.

I came while their NFL Combine prep was underway so SSI was very busy over the weekend. All I’ve known about is the training aspect, but I learned there are so many other aspects that go into developing athletes. SSI takes a holistic approach in dealing with its athletes and virtually everything is covered – nutrition, recovery, physical therapy, off-the-field coaching, skill-specific work and, of course, the training.

The design of SSI let’s you know as soon as you walk in the door that you’re not in your typical commercial

gym. The second I walked in I just got this vibe of success and hard work and it just put me in a positive mindset for the whole day. The first thing I saw was the SSI Pro Wall and all the signatures of top athletes that have come here to train. It was just so motivating to me and makes me want to have my own gym that could churn out stud athletes.

Next, I saw the athlete’s lounge and it was littered with framed newspaper and magazine articles of clients. Down the hallway leading into the gym I saw framed pictures of all the athletes in this year’s NFL Combine program and passed the conference room. The room has inspirational quotes on the wall and I saw everything take place in there from meetings, film and play breakdown on the white board and mock interviews. Also, on the table were binders for each member of the draft class which were filled with everything from workouts, warm-up routines, food journals and journals for how the players were feeling throughout the training.

Finally, the gym itself is huge. There’s a spacious turf area that’s more than 40 yards long where you could not only run sprints, but have enough room to actually go through position-specific drills. The weight room has all the necessities with multi-purpose Keiser racks, kettlebells, glute ham raises, medicine balls and plyo boxes. The physical therapy area is top of the line with all sorts of gadgets I’ve never seen before, from vibrating foam rollers to the Fusionetics software. The software allows coaches perform various assessments and the athletes also use it to check in each day with how they’re feeling mentally and physically.

I pretty much got to see everything they do inside the gym at SSI. Coach Josh Schroeder led a busy morning of classes filled with high school and youth athletes. I got to see how they broke down and organized a training session comprised of speed and strength work flawlessly. The SSI high school training is far-reaching because it’s also where the Nike Epic7 team trains. I got to see some of the best football players in the area get coached up by a stellar group of coaches in former NFL defensive back Shawn Springs, Schroeder, Brandon Randolph, Lorenzo Hoff, Drew Amuwave and the head coach of the team Elite 11, Paul Troth.

There’s more to the training than the workouts themselves, as I got to see Coach Kav counsel a promising high school football player on what he needs to do to get more scholarship offers. They went through everything from social media presence, how to put together and send out film and how he needs to plot out his next few months in the recruiting process. I’ve never heard of recruiting training as part of a gym package.

But, Coach Kav isn’t your typical trainer. He has a wide-ranging network in the football world at all levels, from high school all the way to the pros. He offers things you can’t get anywhere else. With his pro guys, he covers every detail of Pro Day and gives them a full itinerary on what they need to do that day to maximize their results. Every off-the-field aspect is covered. SSI provides its athletes with the right supplementation, they get catered meals from Justin’s private chef Ed Mays and the physical therapy is high quality. The physical therapy is headed by Megan Rogers, one of the top physical therapists in the country, Seely, an injury specialist and Justin, who’s also well-versed in physical therapy.

I spent most of my time with Justin and Dylan and they couldn’t have been more helpful to me whenever I had a question. Justin drew up a diagram for me and went point-for-point on teaching me why he has his athletes train their core to start a workout. Dylan is one of the smartest trainers I’ve ever met and he took me through their assessment process and how they are able to spot possible injuries and stop them before they happen.

Overall, this was an educational, motivating and fun trip. This gave me a glimpse of what it takes to run a successful training business geared for athletes. I learned how to properly run a group training session for younger athletes and all the little details that go into running a program for the pros. I also got to throw a football with a Heisman Trophy candidate in Reynolds and watched Devin Fuller, a player I covered when I worked at the Newark Star-Ledger while he was in high school, prepare for his Pro Day.

This was one of the best experiences of my life and only motivated me even more to pursue and reach my goals as a trainer. I can’t wait to see what the next trip to SSI will bring me over the summer.

“If you can’t explain it to a waitress on a napkin, then don’t bother talking about it.”

-Buddy Morris

This wasn’t your typical weekend certification.

I don’t even like using the term “weekend certification” when talking about Joe DeFranco and Jim Smith’s Certified Physical Preparation Specialist (CPPS) course. It doesn’t do it justice. We live in a time where anything can be slapped together and labeled a certification when it’s nothing more than a money grab. I’ve followed Joe D. and Smitty for a long time and the biggest thing I’ve learned about them is when they team up for a project, you know you’re getting your money’s worth, and then some. Plus, not many “weekend certs” have you take a 28-page test and submit a 15-plus minute coaching video.

I kicked off my spring break in Paramus, NJ to attend the CPPS, but the learning didn’t begin there. It started in January when I signed up and had my study materials shipped to my door – their Complete Athletic Development System. This all-encompassing system is comprised of six books and 11 DVDs, so my work was cut out for me.

As a new trainer interested in working with athletes, there’s so many things I’ve learned from the live certification, books and DVDs. I left there a more confident and better trainer than I did before I started combing through all the material in January. I’m shy and was a little intimidated being around so many knowledgeable trainers, but two things that really helped me were how approachable Joe D. and Smitty were and how they are able to break complex topics into simple, easy to understand terms.

The CPPS was part lecture and part hands-on. Joe D. and Smitty made sure I was involved and Joe even made me introduce myself to this class – the largest class they’ve had to date – before I explained Janda’s Upper and Lower Cross Syndrome. “Hi, I’m Charlie Guthrie from Staten Island, NY,” I said sheepishly. “No,” Joe said in a slight disapproving tone. I didn’t know what else he wanted me to say, but then he continued. “This is Charlie Guthrie, our first ever Strong Bastard 911 grand champion!” Within seconds, the whole class was clapping for me, which was a nice ice-breaker. Smitty also made me jump in and help out with the squat practical and always asked how I was doing during most of the hands-on portions.

They make you feel welcome and treat you like and equal. They don’t try to out-smart you. I put that Buddy Morris quote at the top of this blog because I’ve heard Joe mention it a few times during his seminars and on his Industrial Strength Show podcast. Joe likes to bring up his SAT scores and say he isn’t the smartest, but the guy is a genius performance coach. Smitty is the MacGyver of training, where he can put together a 12-week program if all you gave him was a quarter, a rubber band and two 10-pound dumbbells to work with.

Part of their genius is that they don’t talk over you. You come away smarter after listening to them because they live by that Buddy Morris quote. I can talk about things like Verkhoshanky’s Theory of Dynamic Correspondence, Contrast Training, what a positive shin angle is and maximal and operational outputs because they make the material digestible for everyone. I can’t emphasize enough how important that is.

Sometimes I’ll read or watch something and give up after a few minutes because the presenter is throwing all these terms I’ve never heard before at once. That wasn’t the case when going through the Complete Athletic Development System. The 100s of new exercises I learned from the series are just the tip of the iceberg. Speed and power training were areas I was weak in, yet now I feel more confident programming it into my clients training. I learned how to properly set up a warm-up, how to train all dimensions of the core and their Strength book and DVDs have led to many quick PRs from me and my clients. Some of those PRs came just off of the tips they give on properly setting up and creating tension in the right areas.

The DVDs and books would have been enough, but the live certification made it that much better. The two days in Paramus gave me an education I could only get in person. One example would be my setup on the deadlift. I knew something didn’t feel quite right when I deadlifted, but I couldn’t put my finger on it. Within five minutes of watching me lift, Smitty and Felipe Cotas, a fellow classmate in my group, fixed it. The camaraderie and hands-on work with fellow classmates really helped me grasp certain topics. I really saw the difference proper breathing has on mobility and weight lifting because I performed it with other classmates and instructor Brian Oberther cleared up any questions I had with his demonstrations. I feel a lot more confident giving assessments because we had to go through each movement with another classmate. It makes such a difference having another like-minded professional going through the exercises with you.

As I just mentioned, I didn’t just learn from Joe and Smitty. One of the perks of getting CPPS certified is you can attend any future event for free. Joe and Smitty have also brought back previous graduates to help teach the course. I had my squat looked at by power lifter and gym owner John Gaglione, who graduated from the first ever CPPS class. Another CPPS coach, C.J. Appenzeller, led the presentation on the deadlift, breaking down conventional and sumo pulls. One of C.J.’s coaches, Chris Ragos, was in my class and led the group warm-up. He taught me a few exercises to add into my own routine.

There was even some business advice and motivation tossed in from pitching coach, speaker and CPPS coach Paul Reddick. As a former player and baseball fan, it was awesome to hear a baseball guy speak. Paul’s whole speech centered around conquering fear to get to where you want to be. The part that stuck out to me the most was when he discussed the three parts of the brain. First is the “want” and the second is the “can”. You know what you want to do and how you can do it. The third, and most important, is the “will”. The “will” can mess with you if you let it and has for me plenty of times. That’s where the doubts creep into your head. He said you’re in charge of your brain and it loves motivation. This course has helped erased some doubts for me and the “will” is becoming more of a reality.

All of these experiences gave me the “why” behind everything DeFranco and Smith do. I’ve followed their programs and used almost of their exercises and techniques in my training, but I wanted to know why they program things the way they do. They showed me step-by-step how to organize a training session and a program. I learned how to put together a progression and regression model and all the components needed for a proper warmup and workout to get an athlete in the best shape of their life.

I’m still in the early stages of my training career and far from an expert. Attending the CPPS was a big step forward and I’m a lot closer to my goals than I was a few months ago.

The tone was set the second I turned into 14290-A Sullyfield Circle a little before 9 p.m. on a Friday night and saw the lights still on at The Sport and Speed Institute. Through the window Coach Justin Kavanaugh was on the turf spending extra time with Navy standouts Keenan Reynolds and Chris Swain going over some drills.

They would be at it for another hour before closing up shop at 10 to conclude another 12-plus hour day for Kavanaugh.

I’m new to this business, having only been a trainer for two years. My goal is to one day be regarded as one of the best in the field and Coach Kavanaugh invited me down for the weekend to see his facility and get a hands-on learning experience. I’ve always heard that you needed to put in long hours to be a successful coach. Friday night gave me my first glimpse of the holistic approach Kavanaugh uses with his athletes to make sure they get the most of their training.

My biggest takeaway from the weekend is you don’t just choose to train at SSI because of the facilities. What separates this place from others I’ve seen is that every single aspect of athletics and training is covered there. Whether you’re 8 years old or a pro athlete, you’re given every tool necessary to succeed on and off the field.

The training future pros receive for the NFL Combine and their Pro Day is only the tip of the iceberg in terms of what they get at SSI. What keeps these high level athletes at SSI is its ability to detect and fix injuries before they even occur. Each player’s health is monitored closely with state of the art software and an expert coaching eye. They log in every day how they are feeling so the workouts can be adjusted and go through detailed movement screenings with the Fusionenics program that helps detect muscle imbalances and possible injuries. That’s on top of the hands-on treatment they get from one of the top Physical Therapist in the country Megan Rogers and injury specialist Dylan Seeley. 

SSI is about training the total athlete and Coach Kavanaugh has their nutrition taken care of with healthy meals delivered to the gym by his private chef Ed Mays and is on top of the athletes pre, intra and post workout supplementation thanks to his partnership with MusclePharm. The prospects also go through mock Pro Days and he covers how they should go about every minute of the day, including how they dress.

This sort of treatment isn’t only for the pro’s. Kavanaugh is connected with college football coaches all over the country and consults with high school athletes on every single thing they need to do to attract the appropriate colleges. I sat in on a consultation where Kavanaugh instructed a kid on what times he needs for certain drills, how to use social media to his recruiting advantage and how to properly organize a HUDL video, among other things. SSI also hosts training for the Nike Epic7 Team where some of the best high school players in the area receive high quality coaching from former NFL defensive back Shawn Springs, Josh Schroeder, Brandon Randolph, Lorenzo Hoff, Drew Amuwave and the head coach of the team Elite 11 coach Paul Troth. The NFL Combine crew even hops in to help players go through the warm-up and would work in to help the players individually with various drills. “How great of an opportunity to have a Heisman Trophy candidate to work out with” 

There’s a trend of big names being tossed around at SSI and that’s because Kavanaugh makes sure his clients hear from the best. United States Olympian Arn Kritsky, former NFL player Howard Stevens and Super Bowl Champion Doc Walker are just the most recent names to visit SSI, but step into Kavanaugh’s office and you’ll see a whiteboard loaded with names he’s trying to bring in.

Oh, I forgot to talk about what’s in the gym itself. It’s got all of the necessities needed to improve athletic performance with a spacious yards of turf, speed sleds, battling ropes, medicine balls, state of the art Keiser racks, plyo boxes, dumbbells up to 100 pounds, kettlebells, bands, etc. It’s stuff you’ll find in most athletic performance facilities. 

What separates it from the rest is the high quality coaching and the fact Kavanaugh will leave no stone left unturned in his pursuit to get each athlete to perform above and beyond their potential. SSI is a sports factory that has a long, proven track record of sending high school kids to play college ball and getting college kids into the NFL. 

With all the different ways it caters to athletes and with all the big names that come through the doors to speak and help out, I was shocked to hear that there weren’t more high school kids training there. Sure, I saw plenty, but I figured the glass entrance door would have been broken down with kids waiting to get in there and work out.

I wish there was a place like this where I’m from when I was in high school. When you sign on to train at SSI, you’re basically saying I want to – and I will – continue playing sports in college. In an age of self-promotion and hype, SSI is still a hidden gem. 

That is until the word gets out.