GET JACKED! With Coach Scott Umberger


GET JACKED! With Coach Scott Umberger

This Week’s GET JACKED! – What generation are we? The LAS crew recently saw the documentary “Our Time” for some answers and Scott Umberger has some thoughts of his own. Don’t feed into the lazy/entitled stereotype of the younger generation because getting ripped is a job and it’s time to punch the clock.


Scott Umberger Strenght Tips - After A Crazy Week It's Business Time








After A Crazy Week It’s Business Time


Scott Umberger > GET JACKED!

Quote of the Week:

You can’t change your life or your business this year with the same mindset, habits, and ideas that you had last year. Stop doing what took you to the level you’re at and start doing the things that will take you to the next level.
James Malinchak

This is a business quote, apply it to your athletic career.

How does it all fit together? How do you fit lifting, conditioning, speed work, and lacrosse skill work all while working and having a social life. I personally worked construction 40 hours a week and umpired baseball every night. I trained after I did all that at 8:00 pm. I didn’t have a strength coach in my life at the time. RMU actually didn’t have a strength coach until I graduated. I didn’t have the guidance that I offer. Maybe that’s why that it is that I do what I do.

So how do you fit it all in all?

My suggestion would be to train with weights 3-4 days a week. A “3 day total body workout” or a “4 day split” with 2 days of upper body and 2 days of lower body work. The videos that I’ve posted the last few weeks have offered a variety of ways to train using simple objects. I would save the speed training for intense lacrosse skill sessions which you should be doing twice a week. Don’t jog around half speed wasting your time. Get after it when you practicing your skills. That would be ideal for speed training.

Are you playing on a summer team? There’s your speed and conditioning work. As long as you are playing at least 2 times a week you will be fine. That leaves time to lift at least three times a week, why not four?

This was an interesting weekend. Steve McNair gets capped and Lance Armstrong gets it done by stepping up to 3rd place after 3 days. I know that it’s an 18 stage race but are you kidding me? For the past three years, Lance has been slugging beers and enjoying the things that he gave up to be the greatest cyclist of all time. For him to place in the top 20 is impressive.

I doubt that we’ll ever know the truth about McNair but there’s a lesson to be learned about how he played the game. Your generation is as soft as puppy shit. Read that again. Your parents were raised by hard nosed people. Your grandparents are tough SOB’s. Your parents most likely earned what they have. Your parents lived “without” so they don’t want you to. The result is a generation that has an “entitled” attitude. You need to learn that respect is earned, that greatness is earned. Steve McNair played hurt. When others worried about paychecks he played and was a true Warrior. He played the game the way that your grandparents lived life.

How he died sucks. I can cast judgment but that’s not were the lesson is to be learned. Do you go to the gym and do triceps kick backs and cable crossovers or do you squat and deadlift? Are you the deush that curls in the squat rack or are you the hardcore athlete that actually has functional muscle? Do what’s right and “Earn it Everyday”! The lesson is in the journey!


Scott Umberger is the owner of Umberger Performance and can be reached through his website or email at

Scott Umberger has worked with high school, college (athletes from 20 different NCAA schools), and professional athletes (MLL, NHL-ECL, MLB, CHL, NFL, NBA, World Championship Games, and Arena Football I & II), 3 All-Americans (track, swimming, hockey), a Biletnikoff Trophy Winner (top DI Football Receiver), 2 Hobe Baker Trophy Finalist-top 3 and top 10 (Heisman Trophy of College Hockey), a top 10 NCAA scorer in Men’s Hockey, a member of the USA U-22 Woman’s Team, FINA Master World Championship Qualifying Swimmer, current Olympic Hopeful Javelin Thrower, ECAC/IC4A qualifying track hurdler.