Team Training
“The main ingredient of stardom is the rest of the team.”
– John Wooden
  • “In August of 2010 I made the observation that our athletes were in very good condition, but were a bit lacking in power, explosiveness and general athleticism. I was very impressed with mark and the FMF program when we were introduced. Our relationship with Mark has been a very positive addition to our training plan. The overall fitness level and strength has improved drastically over the year. Mark understands the dynamics of swimming movements and is in tune to the needs of each individual in the group. His program has helped us achieve our goal of increasing the overall fitness level of our athletes and remain competitive on the local & national swimming scene.”
    Paul Stafford - Head Coach The Terrapins Swim Team 2010-2011 USA Swimming National Team Coaching Staff


Functional Muscle Fitness Inc. (FMF) believes that proper team development requires discipline from every individual. When the PAAS Athletic Performance Training model was created the goal was to develop and enhance talent in every sport through tertiary methods (speed and agility training), strength training, power training, and discipline training. PAAS, which stands for Preparation, Accountability, Attitude, and Strength, is more than performance enhancement exercises / workouts. PAAS is athletic performance for the entire spectrum of everything involved to become and continue to be an elite level athlete. PAAS Athletic Performance Training has worked for numerous Division I athletes, professional MMA athletes, Olympic hopefuls, and professional athletes.

Team Training at FMF starts by developing each athlete through proper technique, core stabilization, balance, muscular function, stretch shorten cycle (SSC) development, and work ethic. FMF believes in strength and power for each athlete; however, FMF also believes that each athlete must go through a progressive program that teaches athletes how to handle these movements safely.

FMF starts by assessing and testing each athlete. This provides a baseline number and generates a greater knowledge on each athlete before starting the training program. Each of FMF’s trainers observe and direct each team member though proper progression. This progressive training method starts with the development of core strength and stabilization through cross education (one leg / arm) training; along with various other original stabilization exercises. FMF runs each athlete through movement assessments while them proper technique.

For example, before FMF’s S&C Coaches allow athletes to perform the power clean, each athlete will be required to perform each part of the movement correctly. Basically, we have a method that deconstructs each part of the movement. As a result, improvement is shown in as little as one session. More advanced athletes will be at “full go” by session two. FMF’s progressive training methods are implemented for each athlete on the team. PAAS methodology has lead to more optimal results, along with a reduced injury percentage amongst our athletes. Once each athlete has been passed through PAAS’s baseline program, each athletes will engage in complex training movements that enhance lateral quickness, foot speed, agility, upper and lower body coordination, speed, range of motion, strength, and power.

How is PAAS Athletic Performance Training applied to Team Training?

Preparation requires discipline, dedication, hard work, and sacrifice. These traits are all a necessary part of the preparatory process. FMF holds each athlete accountable for their level of work intensity. No matter the situation, each individual is expected to be willing to put in the time to learn correct technique, encourage each teammate, lead by example, and sacrifice time in order to reach their / team goals. When one of FMF’s S&C coaches assigns “at home” work, each athlete is expected to perform these tasks. FMF ensures that every team member understands how to prepare for life and athletics.

Team Training Team Training Class


Accountability is more than being physically present, it’s being mentally present too. FMF maintains an attendance role system that keeps track of their athletes attendance / effort. This keeps each athletes accountable to their coaches and teammates. However, the greatest form of accountability is self-accountability. FMF pushes, encourages and teaches each athlete how to be accountable to oneself. FMF lives by John Wooden’s quote, “the main ingredient of stardom is the rest of the team.” Without a team, there can never be a star. Head Strength & Conditioning coach Mark Wine understands this. Wine is constantly changing groups, switching team leaders, and teaching each athlete to be self reliant and team reliant.

Attitude might be the most important piece of a successful team. “One attitude can ruin a team.” Many teams fail because of one cancerous attitude. Unfortunately, numerous athletes who have natural talent often are allowed to have a negative attitude. This one player can influence his/her team greater than any other player or coach. It is imperative to rid any negative attitude immediately. FMF works to rid any negative attitudes through various team training methods, including partner training and competitions. Head S&C Coach Wine often works with each athlete and attempts to create a relationship of cohesive communication between the coaches and players. Coach Wine will often mix it up with the team to showcase proper leadership, proper movement technique, and proper work ethic. FMF’s Team Athletic Performance Training creates a cohesive unit with one goal, one work ethic, and one attitude.

Strength as S&C Coach Mark Wine likes to say, “the individual who is the weakest is often the strongest; the individual who is the strongest is often the weakest; but the individual who realizes that strength comes from the mind attains both.” Strength in PAAS training stands for mental strength, not physical strength. Mentally strong individuals strive in life and in athletics. FMF builds mental strength through difficult training sessions, exercises, and situations. Mental training teaches each athlete how to handle pressure situations, how to handle failure, and how to handle success. But what is success? S&C coach Mark Wine defines success by saying “success is not a goal in which one can obtain, but rather a pathway in which one chooses to live their life.” A successful pathway is filled with more failing than succeeding. In reality, learning can only be derived from failing. Therefore, in order to achieve true success, one must fail.


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