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Welcome to Key 2 Sports training, a sports performance enhancement company dedicated to building faster, stronger and more powerful athletes! Key 2 Sports opened its doors in the spring of 2008 by owner Cornell key with the hopes of training and preparing athletes for sports domination. We since have trained over 2,000 athletes in the Monmouth County area from all sports including football, soccer, baseball, basketball, wrestling, lacrosse, mixed martial arts, swimming, field hockey, ice hockey & x-games to name a few. We believe that sports’ is about power and the speed of movement. We help increase your power through cutting edge training aimed at increasing your strength, speed and mobility. In addition we believe that our athletes should train in a competitive atmosphere much like the ones they will be competing in. We provide the most intense of atmosphere’s to help develop and cultivate that competitive nature deep inside of all the athletes we work with. Key 2 Sports Training gets results, period. Regardless of if you’re a beginner or a professional, we have the ability to take your game to the next level!

Training Video of the Week

SINGLE LEG SQUAT (REAR LEG ELEVATED) FROM SUSPENSION STRAPS


KEY 2 SPORTS TRAINING TIP OF THE WEEK!!!

POWER Training: Power is the body’s ability to express strength in the shortest amount of time. Many athletes are looking for more POWER because when it’s all said and done, POWER is one of the biggest proponents of sports performance enhancement. If you’re looking to improve performance, you MUST improve POWER.

POWER can be trained in 2 major ways.

1 way is to improve POWER Potential. This is basically improving your overall potential to have the greatest amount of POWER possible. This happens through  training the CNS to absorb and produce force explosively. Usual methods include Olympic lifting variations, jumping, throwing and various short sprint like actions to  name a few.

2nd way to improve POWER is through power Capacity. This involves more metabolic & cardiovascular means and is designed to allow athletes to have the POWER their sport requires for the duration of that particular sport. This happens through various methods from sprints to jumping intervals, depending on the individual.

For more information on how to get Key 2 Sports to design a POWER program for you, call 732-749-3093.

 

 

PROGRAMS OFFERED HERE AT KEY 2 SPORTS & FITNESS

  • SPORTS PERFORMANCE RELATED
    • PERSONAL TRAINING
    • STRENGTH & CONDITIONING
    • SPEED & AGILITY TRAINING
    • POLICE, FIREMAN & OTHER SPECIALTY SERVICES
    • NFL COMBINE TRAINING
  • GENERAL FITNESS RELATED
    • PERSONAL TRAINING
    • SEMI-PRIVATE & GROUP TRAINING
    • PERSONALIZED PROGRAM DESIGN
    • IN-HOME TRAINING (5-mile radius only)
*all athletic performance services are done on a personal training or group training level. we also train small teams & offer on-site program design and coaching

 











Articles

In-Game Adjustments: The “REAL” Strength of a Program

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In-Game Adjustments: The "REAL" Strength of a Program

 

Solid program writing is one of the hallmarks of any good fitness program. If you plan on achieving the best possible results and want to maximize efficiency of your time, its critical to have a solid program in place. However, it's almost inevitable that at some point during any program there will need to be adjustments. This is truly when the program starts. Its safe to say that if you write programs for people, you will need to make adjustments to those programs. Why? Because people change, things change, circumstances change and all these problems can become quite complex when broken down into their various types & forms. I've seen it time and time again, people begin doing a certain program and then all of a sudden they stop seeing results. Weight stops coming off, strength stops rising and enthusiasm soon dips. Well, the life blood of any good program is not in the blueprint. That's right. Although a solid system is necessary to build from, its not the the thing that makes the program work. The true strength...
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THE X FACTOR: ACTIVE REST! WHAT IS IT & HOW YOU CAN USE IT!

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THE X FACTOR: ACTIVE REST! WHAT IS IT & HOW YOU CAN USE IT TO MAXIMIZE PERFORMANCE!

Active Rest is something many of the top sports performance coaches have been using for some time now. Active rest basically means just that, being active during rest intervals. The uses of active rest can be many and if done right can add tons of positive benefits to your training program.  

Active rest 1st came to me by accident

At Key 2 we have training times where we fit clients and or groups of clients into time slots. With in these time slots we have to get as much done as possible without overloading our clients with too much training content. A few years ago while working with a group of athletes we were doing maximal effort lifting for one of our training sessions. Now anyone who knows about true maximal effort lifting, there needs to be fairly long rest intervals between sets. This simply gives the body time to go through the different chemical phases necessary to lift at true maximal effort. Well, part of our business is...
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Acceleration Running Rules of Engagement

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Acceleration Running Rules of Engagement

  By now everyone knows when it comes to most field & court sports, acceleration is one of the most influential factors in athletic performance. Most sports are played at angles and require very short powerful bursts of what we call speed. Because of this, acceleration must be a major focus of any athletic training program. Here today we will discuss a few "rules of engagement" for approaching acceleration and how you can get the most out of your body to increase sports performance! #1 - Acceleration requires strength & more importantly, dynamic power! Here's a quick science lesson. Our bodies are constructed of a complex group of nerves muscles and bones ( as well as organs & other things.. etc). Our nerves are controlled by our brain. This brain sends signals to our nerve endings that, for the sake of time, communicate to our bones when movement is required. The speed at which are bones can move is affected by how strong our muscles are, because it is or muscles that move the bones. So.....if you have weak muscles, they wont be...
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ATHLETES: DO YOU WORKOUT OR DO YOU TRAIN??

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floor press
Do you workout or do you train? Many people sadly don't know the difference. By not knowing the difference, you therefore have your answer. Anyone who trains, knows it. But anyone can simply workout. Today I'm going to give some simple pointers detailing the difference between the two. However, I wont address workouts very often. The reason is because I shouldn't have to. When you want to know whats real, you don't study whats fake. I good older friend of mine used to tell me; "Bankers don't study counterfeit money as they learn whats real and whats not. They simply spend their time learning everything about real money. This way when they spot the fake, its recognizable." In like wise fashion I will address training, in hopes that if there are areas in question you can begin to move toward a more authentic approach. You may ask what is training? Here is a short list of what training is and how it's approached. There may be points not listed here, however, by maintaining these simple steps you can rest assured that you are training and moving toward the prize.   # 1. Training is about winning. Training is about having a serious set of goals...
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In-Season Training, Football & Performance pt 1.

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KEEP PERFORMANCE HIGH and REDUCE INJURIES....IN-SEASON TRAINING PT 1
   

In-season training for football arguably plays as big a role in performance as any other aspect of the in-season schedule. Football players have such a unique sport in that there is generally only 1 competition per week after many hours of practice, skill work, film study and other forms of mental and physical conditioning. Football requires great power, strength, aerobic endurance, mental focus, athletic skill and attrition. The nature of the game is explosively aggressive and takes a simple yet well designed in-season plan if athletes are to continue meeting the various demands required to play at high levels.

During the off season the training begins with a focus on building general work capacity, strength, mobility and endurance. Athletes enter into lifting programs that help build what we call GPP or general physical preparedness. This general approach is essential for setting the ground work for the demands that will be placed on  the athletes' later in the training year. Programs most likely start by focusing on building a good aerobic base, establishing sound joint mobility and tissue flexibility and good baseline strength. There is...

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5 REASONS YOU ARE NOT GETTING STRONGER!

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5 REASONS YOU ARE NOT GETTING STRONGER! In today's world strength is a high priced commodity. People will go to great lengths and pay a big money to increase their strength and muscle size. Strength is being displayed all around us every day. We see it at gyms and through various media outlets. We also hear about it constantly. As a high school athlete it wasn't uncommon for 2 total strangers to share stories about their strength feats whether on the field on in the weight room. We'd ask about who benched what or who manhandled who on the field. In school you got respect for being strong. At work and in the gym and even at home strength always gives someone that little extra something,...... respect, attention or just flat out fear. So it's no wonder that of all the questions I get daily, 70% or more have to do strength.
In this article I'm not going to give you keys on 'how' to get stronger. There is so much content on this subject now-a-days that you would have a harder time NOT finding something than you would trying to find something about strength. I'm simply going to address some...
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