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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!

KEY 2 SPORTS TRAINING

TRAINING TIP OF THE WEEK!!!

Assistance Work!
Never neglect the importance of assistance work when trying to build strength. Weak points don’t get stronger by heavy lifting. Assistance exercises are designed to build up smaller muscles that surround the primary movers. These groups assist in both muscle synchronization and activation/timing to help you express muscle strength better. Heavy lifting alone doesn’t make you stronger. A heavy lift simply shows how much strength you have! You need to spend time focusing on smaller muscles like your shoulder rotators, abductors, adductors, spinal erectors, glute med etc., if you want to reach your full potential in strength.

For more information on how to get Key 2 Sports to design a STRENGTH 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

HERE IS OUR UPDATED SUMMER SCHEDULE











Articles

SAFETY JOSE GUMBS SIGNS WITH NEW ORLEANS SAINTS

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SAFETY JOSE GUMBS SIGNS WITH NEW ORLEANS SAINTS!!!

 

  For anyone who's been following Key 2 Sports Training for any length of time now, its no shock that we have been preparing Monmouth University Safety Jose Gumbs for life in the NFL. However, through all the preparation, Pro-days and NFL buzzzz, there are NO GARUNTEE'S any athlete will definitely make that step. So leading up to the NFL Draft this past weekend, everyone had their attention set on the young safety to see if he's actually take that next step! Tension was thick as Jose, myself and a host of other people waited through 7 rounds of the NFL Draft waiting to hear his name called. NFL Network came down this past weekend to spend time with Jose for an upcoming show airing this fall on NFL Network. The show's name is "Hey Rookie, welcome to the NFL"...and the cast members are various NFL rookies looking to stake claim on NFL life! Well the cameras were everywhere as we worked out here on Friday, day 2 of the NFL Draft. They took part in every aspect...
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Question: Cornell Addresses Popliteus & ACL Issues for athletes

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Hey Cornell!!! How are you?!?! I MISS YOU AND TRAINING!! I actually have a very imortant question. Haha I strained my papliteous or however you spell it in the back of my knee, the sports medicine place on campus also told me that my ACL's are very loose and im scared!!! I was wondering if you could tell me some workout or something to help strengthen my knees?!?! I do not need to get hurt so please let me know(: thanks and i hope you and the family are doing well!!!

Laura D.  

Hi Laura, thanks for the question. We certainly miss you here as well! Hope all is going well for you at school and with soccer. So, i'm going to attempt to answer your question as best I can & the simplest way possible.

So here it goes: 1st of all your "popliteus"....lol, is a small muscle that runs just behind the knee under the hamstring & calf muscles. It is known to have a number of different functions helping stabilizing the knee. Here are three of its most major...
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3 Ways STRONGMAN Training can ENHANCE your workouts!

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In "true" Strongman training, just about every exercise is MAX Effort or at least somewhere close to it. This is because the true nature of that sport is, in and of itself, STRENGTH. However, when using Strongman variations for fitness purposes, its not wise to train with extremely heavy loads as your purpose isn't just strength but also conditioning and overall fitness. And because Strongman training has the added benefit of cardiovascular development (unlike powerlifting or Olympic lifting variants) , the training can be used in a variety of different ways successfully. When we program Strongman lifts into our workouts we do it because of the sheer fun it brings! Its just down right fun to express your strengths through non traditional training. Pushing trucks, flipping tires, pulling sleds and carrying inordinate heavy objects presents a challenge while you strength train that is unmatched by any set/rep scheme. Its also a sneaky way to do a ton of work without thinking about set after set and rep after rep. Its feels like a bigger accomplishment to do heavy hand over hand rope pulls for sets over just doing single...
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Great Shoulder Stability Variation!

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EXERCISE:

UP-SIDE-DOWN KETTLE BELL "ARNOLD " PRESS

This variation of the "Arnold Press" popularized by Arnold Schwarzenegger is great for anyone rehabbing their shoulders or just trying to increase stability. The range of motion allows a smooth natural flow of movement. This acts to protect the AC joint from stress normally incurred through traditional over pressing with a pronated grip. The "up-side-down" nature of the kettle bell places the weight at the top of the bell, forcing the lifter to have to balance the weight while performing the lift. Over all this lift can be used as both a great rehab tool or just a advanced variation to challenge and build better shoulder strength. Give them a try!

VIDEO HERE

...
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The Truth about Sport Specific Training

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What is Sport Specific Training?

Over the years the term sport specific training has garnered a ton of attention. Businesses all over the country have used this tag line as a marketing tool to get athletes of all types and ages to train with their company. Coaches and parents have even used this phrase to qualify themselves for their coaching resumes' &  any additional services they may offer. People every where are looking for sport specific training whether it be for their child, who's an aspiring athlete, their team or even for themselves.  So today I want to briefly discuss what it really is and how you can benefit from it?

So what IS Sport Specific training??...

Well i'll start this off by telling you what it is NOT.

Sport Specific training is not:
  1. Doing exercises that ONLY physically mimic the specific actions one does on the playing field. Many times I see trainers and coaches who promote sport specific training doing nothing more than playing their sport with dumbbells and cables in a gym. Using a cable machine to throw, swing, punch etc is NOT sport...
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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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