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    Parents, athletes, NFL Athlete Trainers, Division I Strength Coaches, UFC Fighters, and Professional Lifters all USE AND LOVE our programs.

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    Our trainers have been featured speakers at national strength and conditioning conferences as well as authors in Men's Fitness magazine and Elitefts.

    Our Story and Credentials

4 Foods To Fix Muscle Soreness

October 3, 2011
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This week has been action past at the Synergy Athletics gym.  Our 6 pm adult bootcamp members powered through one of the hardest workouts yet, and three new athletes joined the gym.  What does a female softball player have in common with a male lax player or an adult boot camp member?  Everyone gets sore. [...]

Kinetic Speed & Strength Semianr

September 21, 2011

Before I get to the gym announcement, this week’s tips: Nutrition Tip:  Don’t let “low fat” fool you.  Foods like peanut butter and some dairy products have the fat removed (often healthy fats the body needs) and puts in fillers that are MUCH worse for you.  Low fat doesn’t always equal better for you. Muscle [...]

Nutrition, Muscle Recovery, and New Records

September 3, 2011
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Its been a busy and awesome week at the Synergy Athletics gym!  Before our recap, here’s a few quick tips for our athletes and adult fitness boot campers. Muscle Recovery Tips During a sport or activity drink room temperature water.   Your body isn’t built to digest ice water, it first heats it up before [...]

**Live Action** Youth Athlete Workout

August 26, 2011
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Young athletes need to go through a proper general physical preparedness (GPP) before any serious resistance training occurs. GPP is best defined as getting in shape to workout. No untrained individual can walk in to a gym and successfully perform a resistance exercise without first preparing their body and mind (neurological adaptations to training). These [...]

**Live Action** Swim Team Workout

August 26, 2011
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This summer I had the pleasure of working with the Maine Endwell boys and girls swim teams.   They were dedicated and picked up on the exercises quickly. As with all athletes, we started with a General Physical Preparedness phase (form, body weight exercises, band resistance, sleds, etc) and moved into resistance training as the [...]

3 Exercises To Supercharge Your Lacrosse Shot

August 24, 2011
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I will start out with a disclaimer: the most important thing for improving your shot is…you guessed it…shooting. Find a net, get a bag of balls and just start shooting. The repetition will help expose any flaws with your technique and strengthen the muscles involved, not to mention improving accuracy and consistency. After your technique [...]

2011 State Champion Swim Coach Testimonial

August 23, 2011
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Coach Bill Underwood and his 2011 State Champion team has joined Synergy Athletics for our summer training program. A typical day included 35-40 swimmers working out right along with their coaching staff! Come join us for a free trial workout! Congrats to M-E Swimming!

How To Use A Water Bottle To Muscle Fix Soreness

August 22, 2011
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Muscle recovery is essential for all athletes.  Sports that involve running or jumping during practice often result in DOMS (delayed onset muscle soreness) in the feet, calves, quads, hamstrings, and glutes. Here is a quick trick to fix this soreness and improve performance: Instructions: Fill a water bottle up and freeze it. Roll the frozen [...]

**Live Action** Football Workout

August 19, 2011
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The original members of our gym were football players.  We have a proven track record of developing the most explosive, fast, and strong athletes in the area. In the recent Section IV football combine our athletes finished FIRST PLACE in the 40 yd sprint, 20 yard shuttle, bench press reps, and 3 cone drill.  Last [...]

**Live Action** Female Athlete Workout

August 19, 2011
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Our girls group trains hard!  We progress the female group (and every group) from body weight exercises up to external resistance exercises. These girls play a variety of sports:  volleyball, basketball, softball, and field hockey.  We train them for health, speed, explosiveness, endurance, and relative body strength. Female Athlete Training Video Female Athletes Workout Endwell [...]

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