Alex Semenik has over 14 years of experience as a personal trainer specializing in athlete development. Only 38 years old, Alex has trained hundreds of athletes, all with a common goal of reaching the next level. With this experience comes the ability to evaluate and advise the right program at the right time for almost any athlete. The semeniksports.com program, developed by Alex Semenik can help any athlete succeed.

Alex was voted “All- American” by the J.C. Gridwire as the leading receiver in the United States at the tight-end position for the Scottsdale Community College Football Team. This led to a full scholarship to San Diego State University where he dedicated himself to superior training and nutrition while receiving a bachelor’s degree in Public Administration.

Alex’s continued commitment toward excellence in athletics was rewarded with double-edged honor of an injured right knee with the Kansas City Chiefs and an injured left knee with the Oakland Raiders. Although his professional football career was cut short, it gave Alex the insight to pursue his passion for strength, conditioning and nutritional training.

After years of running one of the elite High School strength, speed and agility programs in the metro Phoenix, Mesa, Tempe, Scottsdale, Chandler, Gilbert area Alex moved to Montana.  His presence is still felt in Arizona with some of his top students still doing training for kids in that area and help athletes follow the program by instructing and motivating.

Scottsdale, Phoenix, Mesa Speed And Agility Training

This program helped many High School athlete’s achieve their goal of playing college football. See our former client list below.

Alex is currently working with the Stevensville High School Yellow Jackets (Stevensville, MT.)  sports programs. His total football training program that includes motivation, strength training, speed and agility drills and nutrition coaching has the team off to a 3-1 start after going 1-9 the previous year.

Information on this sports fitness training program will be available to athletes who are motivated in the whole Bitterroot, Montana area including Hamilton, Florence, Lolo, Corvallis, Victor and even Missoula.

His previous team experience includes the following.

Saguaro High School (Scottsdale, AZ.) football program. 3 time back to back to back state champions in football 2006, 2007, 2008

Notre Dame High School (Scottsdale, AZ.) baseball program. 3 time state championship runner up and nationally ranked in the top 10 in 2009. 2005, 2006, 2007, 2008, 2009

Hard Work With Team Sports Training Pays Off With Victories

Thunderbird High School (Phoenix, AZ.) football program 2008, 2009

Here are some of the numerous individual athletes Alex has helped make it to the next level.

Mike Tyson (Former Heavyweight Champion of the World) • Trained for Danny Williams fight in Louisville Kentucky July 30, 2004

Mike Brown (Scottsdale Saguaro High School) • Free safety Chicago Bears • 2 time All-America Nebraska • 1995 State Player of the Year

TJ Beam (Scottsdale Saguaro High School) • Major League Baseball Pitcher • University of Mississippi • New York Yankees • Pittsburgh Pirates

TJ Beam

Craig Roh (Scottsdale Chaparral High School) 2008 Gatorade AZ. Player of the Year, First Team All State DE, Full Scholarship University of Michigan

Sean Renfree (Scottsdale Notre Dame High School) 2007 Arizona Republic Player of the Year QB, Full Scholarship Duke University

Tim Ruben (Scottsdale Saguaro High School) 2007 Gatorade, Ed Dougherty, Arizona Cardinals, Barry Sollenberger Player of the Year QB. Two Time 4A State Champion QB.

Blake Behrens (Phoenix Brophy Prep High School) 2006 All State OL, Phoenix Metro Player of the Year, Full Scholarship University of Colorado

Shane Anderson (Scottsdale Saguaro High School) 2006 First Team All State WR/DB, Full Scholarship University of Nevada, 2006 Nike SPARQ Champion

Tanner Shuck (Jenks High School Oklahoma) 2006 Tulsa World Oklahoma Player of the Year DE, Full Scholarship Rice University

Steve Haley (Scottsdale Desert Mountain High School) 2006 All Region OL • Full Scholarship University of Nevada

Andrew Serrano (Phoenix Brophy Prep High School) Brown University • 2006 All State Linebacker,

Brad Selby (Scottsdale Saguaro High School) • 1998 First team All State Offensive Line • Full scholarship to Stanford University

Loren Howard (Scottsdale Saguaro High School) • First team All State 2001 Defensive Line • 2001 Culp Award Winner (State’s top defensive lineman award) • First team freshman All-American at Northwestern University • Big Ten Defensive Freshman of the Year • All Big Ten Honorable Mention 2003 • Full Scholarship to Northwestern University

Kyle Caldwell (Scottsdale Saguaro High School) • All State three years in a row DL/FB • 2002 Culp Award Winner (State’s top defensive lineman award) • 2002 Gatorade Player of the Year • Full Scholarship to Arizona State University • All Pac Ten Freshman Team 2003

Udeme Udofia (Scottsdale Chaparral High School) • Full Scholarship to Stanford University

Ekom Udofia (Scottsdale Chaparral High School) New Orleans Saints 2010 • 2004-2005 Rivals.com #1 rated national defensive lineman • 2003 1st Team 4A All State Defensive Tackle • 2004 Rivals.com top defensive prospect in the Western United States • Top 3 defensive performer and # 1 underclassman at the 2003 Nike Nor Cal high school football combine •

Nick Neuenfeldt (Scottsdale Chaparral High School) QB Colorado State University

Dave Bertrand Jr. (Scottsdale Horizon High School) • University of Arizona

Justin Evans (Phoenix Brophy Prep High School) • 2002 2nd Team All-State Defensive End • Honorable Mention All-State Tight End • Villanova University

Mike Mattingley (Phoenix Brophy Prep High School) • 2003 1st Team All-Region • Full Scholarship Air Force Academy

Bevan Howard (Scottsdale Saguaro High School) • 2004 Scottsdale Tribune East Valley 1st Team 4A Linebacker • Full Scholarship Utah State University

Taber Lemar (Phoenix Brophy Prep High School) • All-State Wide Reciever 2001 • Full Scholarship University of Wyoming

Take your training to the next level with our online training program! Click here to see how.

How Our System Works

Team sports training is dedicated to helping your sports team become more athletic. We use a combination of motivation, sports fitness games and events, resistance training, flexibility movements, and our Athlete/Nutrition training manual to increase athlete’s speed, strength, agility and fitness.

Team Sports Training Fitness Games

The team sports training system has been proven time and again to help athletes run faster, jump higher, increase agility, prevent injuries and improve endurance. And best of all, our program will make your team more competitive.

As a coach you should expect to see a dramatic improvement in player motivation, speed, agility, quickness, strength, stamina and a reduction injuries. With these improvements it will be easier to plug your athletes into your sport specific skills. This will cut down on pre-season strength and conditioning preparation and allow more time to coach sport specific skills.

Our system focuses on educating coaches and athletes together. With athletes and coaches learning the system together, both parties will maximize time and energy. The ownership and education will allow the coaches to spend less time re-teaching and baby-sitting and spend more time managing the important variables of the workout system.

Stevensville High School Montana/Team Sports Training Weight Room

Coaches will be pleasantly surprised that the athletes will lead themselves and help other athletes that are having a hard time mastering the system. With self-motivated athletes, coaches will find more time for themselves to devote to life activities like family, faith and fun.

Another great benefit of our program is that is teaches athletes and coaches healthy habits for life. Because our system focuses on more than just one variable like weight lifting the system teaches people a whole way of health, fitness and positive thinking.

How We Are Different and Innovative From Our Competitors

Most team sports training programs focus only on a couple of variables like strength training and general speed and agility work. Many of these programs leave out an emphasis on some very important and overlooked components like balance, flexibility, nutrition and precise movement mechanics involved in running, jumping and change of direction.

Our program focuses on maximizing every aspect of making athletes their best. We take every component and break it down to a science so that it can be explained and implemented easily for the athletes and coaches.

Our program is designed around constant testing to monitor the athlete’s progress. Every workout can be a mini test as to how the athlete is progressing in any one area and can leave results and feedback for the coach and athletes to determine where there needs to be more, less or similar amounts of work.

Nutrition – It’s Not Just About Calories!

Today it’s not just about eating enough food to fuel athletes for their sports. The new age is about quantity and quality! Our nutrition program sets us apart from other programs that neglect nutrition altogether. Honestly most programs don’t understand how diet really works to change an athlete’s performance. We know how very important it is! Honestly most nutrition programs are just copycat food pyramid programs passed down over the years.

We know for a fact that different foods have dramatically different effects on the body than others. This is the real key for making dramatic gains in performance. Our system educates the athletes and coaches on everything from how much to eat to exactly what foods fuel the body the most efficiently.

As stated earlier about healthy habits our nutrition program can be tailored for athletes and coaches to follow even after they are done competing. Many of our former athletes that are now in the business world still follow the fundamentals of the diet to look and feel better for life!

Resistance Training – More Than Just Lifting Weights!

We take our strength training to another level with teaching and following a system that focuses on postural balance of the body. This focus not only makes the athletes stronger but less likely to get injured.

We recognize that the body is a perfectly designed system of levers (bones) and pulleys (muscles). We understand how the system works and know that the body must be trained in balance so that one muscle group does not become excessively stronger or tighter than the muscles on the opposite side of the (body) lever system.

Our workouts are designed with the fact in mind that there is a consistent faulty pattern found in most athletes. These areas of the body are consistently tighter and or weaker than muscles on the opposite side of the body for most athletes. We understand how to recognize and fix these patterns. With this knowledge we can show both players and coaches to not only find these patterns but also understand how to fix them.

The workouts also emphasize training the muscles that are most important for sprinting, jumping, pushing and pulling as opposed to workouts that may focus on unnecessary body-building. By focusing on these muscles athletes will be assured they are spending their time wisely instead of focusing on exercises that will not produce a maximal return on time spent training.

Every time the coaches and athletes enter the weight room or a resistance training workout the main focus will always be toward building a combination of strength, speed, flexibility and postural balance. The focus on all these variables instead of just a couple variables, leads the athletes towards becoming more efficient competitors.

Players and coaches will be able to take the resistance training information and use it for life. Because proper posture and muscle balance is so important as people get older for preventing ailments every participant will benefit from the knowledge. The understanding of how the body works and how to balance it is something everyone can use to maintain a high quality of life!

Speed, Agility And Quickness Training – More Than Just Going Out And Running Sprints!

We understand that there is more to speed training than just going out and running some sprints. Just like there is a correct way to throw a football, swing a baseball bat or swing a golf club, there is a proper way to run. We also know that there is a correct way to carry the body when performing change of direction drills.

We will teach the coaches and athletes the concept of sprinting from a mechanical viewpoint so that the athletes can run with the greatest efficiency. Learning to be efficient with the sprinting motion, developing explosive strength in the weight room and developing optimal body composition through diet will lead to impressive gains in speed.

The same concepts will be used to learn change of direction drills so that athletes can compete faster on the field and improve agility test times. These improvements in both these areas along with learning proper sport specific skills from coaches will lead to more competitive athletes.

Just about every sport requires speed to gain a competitive advantage. We understand that by running correctly athletes can increase their speed. This slight increase in speed due to proper mechanics could be just enough for an athlete to break away to win a championship game.

Conditioning – Out With The Old And In With The New

Conditioning for sport is another area where we can greatly help the athletes and coaches gain a competitive advantage over the competition. Many coaches take the conditioning they learned and just hand it down to one another over the years. We realize that there is a more scientific and measurable way to do it.

Many coaches actually spend more time teaching the athletes movement patterns that either make their athletes slower, more prone to injury or create poor movement habits. By looking at the sport from a scientific and functional viewpoint athletes can get more out of a conditioning session in less time than what is currently being done.

Our program helps athletes and coaches understand how to set up conditioning programs that go hand in hand with the overall training program. This leads to superior gains in speed, strength, injury prevention overall performance.

Testing

Testing is important for training athletes because it tells you what direction your training program is going. Our program includes some basic but important tests to monitor the progress of athletes during the season and off-season. By monitoring these tests you will know what direction to take the training program to help the athletes progress.

Strength To Weight Ratio Is The Key to Maximal Performance

Strength to weight balance is the most important factor for becoming a more athletic athlete. This means if you can reduce or maintain your body fat and increase your strength and explosiveness while maintaining an optimal body weight you will become a stronger, faster and more explosive athlete.

Think of this process like building a race car. You first start by increasing the horsepower in the engine (get stronger in the weight room and track). Next you decrease the weight of the car (lower your body-fat percentage) by using lighter metals to construct the frame. Just changing these two variables alone will make the car faster.

Our program includes all the variables to improve your strength to weight ratio. This will lead to a noticeable increase in speed, jumping, movement drills and overall competitiveness.

Rest, Recovery And Effective Workout Patterns

“The space between the note is what makes the beauty of the song!”

Another component that our program includes that separates us from other programs is rest, recovery and properly timed workout patterns. Many programs force the athletes to just lift their upper body two times weekly and their lower bodies two times weekly.

These programs neglect the rest and recovery component that is so important for dramatic and long term gains. Our program helps the athletes and coaches understand this concept and use it to their advantage while others may be over training their athletes.

From our years of experience we have seen how this concept will actually make athletes stronger, faster and maintain freshness during the season.

Modular Workout Components

When training athletes with a busy schedule like students coaches and athletes may be limited for time. Time commitments like school, jobs, outside of school league sports and other extracurricular activities can limit how much time is devoted to training. I have found that some athletes will have enough time to perform only 2-4 45 minutes workouts per week and others are willing to do up to 8, 45 minute workouts per week.

Our program includes enough workouts for kids that want to do extra and a minimal amount for those with time constraints. We give example explanations as to what we think are the minimal amounts of workouts necessary to see good results.

We have seen kids gain 15 lbs. of muscle and increase their broad jumps by 4 inches with only 4 of these workouts per week. These results also included following the nutrition manual and participating in weekly basketball and baseball practice. In the end being consistent with all the variables in small amounts can still add up to impressive results.