How working at Vinny's Pizza at 9 Year's old turned me to an All Conference football player?

Vinny's pizza was a small spot in Hollywood, FL. My brother and I were always thinking of ways to make more money as we saw our mother struggle to make ends meet. This was perfect for us...so we thought. Our good friend Tyrone introduced us to Vinny and the rest is history. Vinny offered us positions as flyer carriers for different neighborhoods. That is just a fancy word for Vinny dropping us in the neighborhood with a bundle of flyers to hang on every door we could.

I remember those days like it was yesterday. The sun was beaming hot and I would have done anything to be around my brother. I admired him because he was a natural born leader. He also was one of the best athletes I have ever been around. In fact, my brother was timed at a 4.39 40 yard dash in eighth grade. We had several private schools in the area who wanted him to play football for them. But my brother made some bad decisions that led him towards a different path.

Let's get back to the Vinny experience....the routine was to ride our bikes to the pizzeria. We would place our bikes in the back of the restaurant and someone would drive us to the neighborhood where we would work. We would split up and start hanging flyers on different doors. Our day's work would end three hours later. Vinny would pick us up and pay us about 20 bucks a piece. I think Vinny took advantage of us now, but back then at 9 years old it was as if I was a millionaire. It's funny, but we would always go to Popeye's chicken after work.

I guess that part has not changed as I still like it when my wife has a hot meal prepared after a hard day's work. lol! The point of the story about Vinny's was I loved the hustle because I enjoyed the reward of being paid. That is why I think some parents need to let their kids earn the training they desire with their trainers. I guarantee most kids will value it more when it took their own sweat to earn the dollars to pay for training.

I learn the value of hard work paying off when I worked at Vinny's. The drive to earn my reward kept me walking from door to door when I was tired. I did not need a reminder from my mother or anyone else. The bible talks about a man that does not work does not eat. I am paraphrasing, but that is the gist of it. How does this relate to being an all-conference?

Well, I learned that anything worth having will require me to put in work. Anyone that has played ball with me or hit the chamber with me know I lay  it on the line. I always wanted to practice like there was no tomorrow. I wanted to win every sprint during conditioning because I was not afraid of set backs. This helped me when I realized that the last schools that were looking at me that I was interested in were not going to offer me. The schools I was looking at were Pennsylvania, Illinois State, and USF. They all said' I was too small.

The hard work mentality kicked in when I realized I was going to have to go to a D3. I was thankful that I had somewhere to go as some people do not get the opportunity to play after HS. I hit the campus at 5'9" and weighed 145. I vowed to myself that I was going to leave campus a stronger version of myself. It helped me make the difficult decisions I had to make later on. What were those decisions you ask?

Some of the decisions were training when I did not want to, drinking those terrible protein shakes, eating when I did not want to eat, going to the library when I did want to, and getting extra help at the Academic skills center. I wanted to succeed in every area of my life. I wanted to be a better player, better student, and a better Christian. God changed my life on that college campus.

I recall one football practice session that tested me mentally. I was having an off day and I was exhausted at the DB position. In fact, we ran close to 40 plays back to back that day. Coach would not remove me from the DB position because he said I was not playing hard. The WR kept changing and they were running deep routes. It did not help that it was raining and cold. This is when you find out what you are made of. That day I had a flash back of how hard it was to get here and the early days of Vinny's pizzeria kicked in. I wish I could say I kept the WR's from catching the ball. Coach stated that if I let one more WR catch the ball in front of me just to make a tackle the team would be sorry. Our WR caught a 15 yard stop route. We did 150 up downs that day. I could have folded that day because that was a tough day.

I took it as a lesson learned as I started demanding more from myself. In fact, I had an opportunity to be tested again. That is the thing about life you only fail if you stop. Some made that choice and quit that team. But that was not an option for me because I had a goal that I knew required hard work. We were preparing for our toughest opponent in the conference and coach made us run after each session. We would have individual drills and run two gassers right afterward. This sequence followed after 1on1's, team, etc...but I made up in mind coach would not break me. In fact, I was laughing as I made all my required times on every single one. I embraced this as just part of the process. This attitude followed me into the games.

You are who you are most consistently. I tried to be mentally tough and work hard in every area of my life. This way it would become a habit. The challenge came the week I faced the WR with the most receiving yards in the conference. It was like a rocky fight. I studied game film, hit the chamber hard, and practiced hard that week. The end result is that he had 0 catches that game. My hope is that you can see that the take home message is that hard work is something that can be developed and helps change every area in your life. It will take hard work to become all-conference in every area in your life.

High Knee Hug

What is the Chamber?

Many have asked me what the chamber is all about. They have heard us mention it when we are talking about training, so most thought it had to do with physical training. And you would be right. However, there is much more to it. The chamber is harnessing your God-given passion for training to change your mindset about training. I was a rookie to the chamber until I stepped on my college campus. Dan Helms and the example showed me what it really meant to enter the chamber.

 The chamber has everything to do with overlooking your equipment limitations in the weight room or focusing on what you don't have. Our weight room was real old school. But, the more results I received the more I realized that fancy machines were not needed to get results. We had everything you need to obtain results. Let's take a trip down memory lane. We had some benches, rusty weights, bars, dumbbells, squat racks, and hammer machines. I can still remember the rust on my shirt when we left the weight room. There was something about that atmosphere that made me realize my only reason for being there was hardcore training.

We would challenge each other which made us push our limits. It would be rare that someone would want to give in. If Dan Helms or the example added another 25 lb plate to the bar they would have to drag me out of there for me not to attempt it. That was not the best program design now that I know better, but it helped me develop mental toughness that could not be touched on the field. It made me feel like there wasn't a receiver in the conference I could not punish. I reminded myself that these opponents did not train with Dan helms and the example. What a feeling it was to know that you strained, sweated, and bled to make it through those grueling sessions.

 I think that is one thing we have tried to instill in our business Lamour Training Systems. We want you to know that you will work hard during the training sessions, but the inward as well as outward rewards will be well worth it. Life is not about easy DB curls and looking at the mirror. Life can be a tough grind sometimes but you must learn to appreciate being uncomfortable. I live by the bible verse faith without works is dead. You will not reach your fitness or athletic goals without learning to be uncomfortable. this Many times I have heard others say that football players or professional athletes should look great since that is their job. Wake up...stop making excuses. They still have to make a decision to put in the work.

I have been around enough lazy athletes to tell you that the hard workers are to be appreciated. You can put forth that same effort to accelerate your results as well. There were many times I did not want to enter the chamber because I knew what was ahead would not be fun. What kept me going was having my goals in my room to remind me why I am taking my body through this. I knew that I wanted to be the best DB in our conference. It was a true blessing, but not a surprise that I made all conference for three years. I sowed the substance of what I hoped for. I spent my summer in training while friends were watching TV and going out. I endured the process because every step toward progress encouraged me.

Each goal I achieved was fuel to keep pushing. I would squat 315x10 while weighing 170. Maybe, that is why I enjoy fast fuel pre-workout. That small victory created a mindset that seeked adversity. I soon learned that though adversity is the road less traveled it is the road that leads to the greatest victories oftentimes. Some days I would have temporary set backs where I could not hit my numbers I wrote in my training books or missed my sprint times. Although, the setbacks were numerous I refused to allow them to be failures. Failure only occurs if you stop.

I fought until there wasn't any more fight. It is the same way I approach business and family life. You must be willing to leave it all on the field in every area of life. You can help develop that mentality if you stop seeing the weight room as just a place to train but start seeing it as the "chamber." I leave you with a story of another episode of the chamber.

 It was one of those grueling sessions in the weight room during off season workouts. It was early in the morning and I did not want to be there. It was one of those stays where I had a big number of tests and did not get enough sleep. But like Mitch Jenk said, " You are here now." It didn't help that coach came in singing old West Virginia country songs. The switch was turned on...I ask God to help me as I knew I was going to lay it on the line. We were separated into our lifting groups and the chamber began. We started at the hammer squat. This machine was huge contraption that worked the legs. It might not have been the best leg muscle developer as the machine helped fix the plane of motion. However, we didn't know any better also our progress could be measured. It seemed I made tons of progress when I did not over think things and made sure I increased the weights weekly. Now a days we have so much information on the internet that we can over think our training.

Anyways, it was my turn and coach slapped 700 lbs. on the machine. I think I was weighing about 175 and there was no way I was going to let coach take off any weights. Remember, we are in the chamber baby... I lifted and lifted. Things started slowing down and this where you enter the grind zone. Do you run and hide or attack the weights. I chose to attack. Coach was saying things like, " Let's get one more rep for the playoffs, for the program, for the championship." There was no way I was going to let the team down. I ended up doing 23 reps and beat some of the linemen. The end result was they had to carry me to breakfast because I could not walk. Also, my jaw locked and I had to go see the emergency dentist. Some would say that was crazy, but I was will endure the pain to receive the promise on the other in. What are you willing to endure? How bad do you want it? Step into the chamber...See you all next time. Special thanks to Dan Helms and The Example who showed me how to get down in the chamber.

How to Stay in Shape as a college football or HS football Coach?

This is something I have been wanting to address for some time. Coaches are in a great position to make a difference in a young man’s life. However, a coaching job can be very demanding. Many coaches are the first one there and often the last to leave. HS coaches sometimes have to teach a subject, manage students, manage athletes, study film, and the list goes on. I could recall when I coached leaving the office on game nights at 11 p.m. That is not exactly a formula for being chiseled. College coaches are also under tremendous stress to win and their schedules are hectic. I remember my college football coach sleeping in his office instead of his home during two a day practices. I also recalled watching a documentary of one of the best football programs in the nation and a coach saying he would skip lunch just so he could make it home by 10 p.m. I know if you don’t you don’t stay at the major programs, but there is no way I am sacrificing my family for football. You don’t get that time back and those programs have no loyalty. You are the hero one minute and the hunted the other. That is a whole other story. I think we as coaches have to be role models to the young men that we lead. We have to show them how they can balance their passion for football yet not neglect other areas of their lives. I am a firm believer in prioritizing life in the order of faith, family, and football. How can you tell them to stay in shape while you are overweight? There is nothing like a coach that sets the tone by living what he preaches. Don’t get me wrong I believe in working hard, but not over working. Here are some strategies to stay in shape while coaching effectively. 1) Eat healthy snacks- Snickers is not a quality lunch. Keep fruit and nuts handy. These are easy to carry and does not require much planning. Also, all natural bars like Rise Bar, Pro Bar, Focus Food Bars, or Parr Bars. These bars should keep you full before your next meal and keep you from eating empty calories. Also, drink plenty of water which will keep you full and stay away from drinking your calories. That means the sugar laden coffee, soft drinks, and beer. 2) Train with the team. Your workout may be different since you are not a spring chicken anymore, but the kids just enjoy the fact that you are willing to step into the trenches. I have been able to get more out of my guys when I step up to the plate benching, squatting, rowing, and doing pull ups. It shows them that you are willing to go to war with them and it will build camaraderie. They know you are not one of them, but you share enough in common to build a strong bond. I would even run with them as that is where it really takes mental toughness to complete the drills. However, you better warm-up so you don’t get hurt. 3) Enlist the help of another. Allow the athletes to see you submit yourself to another that knows more than you in an area. That will show them it is okay to ask for help and not know everything. Many college coaches have strength coaches on their staff and this is a great resource to build a quality training program. I would keep my workouts about 45 minutes long and go hard on compound movements. Also, have fun with some supplemental exercises that will ensure total body development. Don’t try to hold back…let them see you struggle as well as fail. That is part of life and will help prepare your athletes for adversity on and off the field. 4) Read a book every day. It is unrealistic for you to expect your athletes to value education if you are unwilling to invest in that area. Also, read books that are not related to sports. The message must be clear that life is more than football. As coaches, we must help our athletes develop life after football because football will eventually stop. Please stop cussing coaches as it teaches the young men that they should limit expressing themselves and wrongfully deal with anger. How about correcting with passion, but also building them up. Coaches that cuss always looked like kids that did not know how to communicate effectively. All failures are opportunities to teach which is what coaching is all about. 5) Take walks often to clear your mind and spend time with your family. There is enough stress in life. I can’t make it in life without praying that God guides me throughout the day. Find time with yourself and pull away for some relaxation. This could be your time to get away from football. 6) Travel is not excuse to keep you from exercising. Bring your travel kit like blast straps, trx, jump rope, and stretch bands. I also like to bring my jump rope and my running shoes. I like to run hill sprints and enjoy some bodyweight exercises. This will help relax you for the game. I hope these strategies gave you some ideas on how to stay in good shape regardless of your schedule while coaching. There are other tips, but I thought this would be a good start. Feel free to ask any questions you might have.

Warm-Up Fast Fuel Style

Strength Coach Jason Spray from Middle Tennessee State talks about preparing for College

What are common areas of weakness you see with incoming freshmen?


Most lineman and combos “linebacker, fullbacks, running backs, tight ends” typically come from a powerlifting style training program that are centered around the bench press “horizontal pushing strength” with less than adequate pulling strength, and poor shoulder mobility. This is recipe for a shoulder injury, and it’s amazing the number of 18 year old kids that have power lifting type injuries, like symptomatic labrum problems, also poor hip mobility is usually a given as well.

WR – DB types typically are good to decent in the mobility area, but lack in the strength department. So let’s take a look at the absolute strength and the absolute speed continuum. Skill position athletes in high school tend to stay more far right “absolute speed” sprinting, jumping etc. with just body weight exercises not truly developing their strength potential.



How can they better prepare themselves in HS to prepare for the rigors of college football?

First try and become use to strength training in season. Strength training isn’t just for the off season; its benefits are just as important during the season as well.

Try to report to their respective school in as best shape possible. The worst mistake an athlete can make is reporting to either training camp or the early period in July not being physically prepared. If you’re not responsible enough to follow the program on your own, hire yourself a qualified performance coach or ask a high school coach to help.



How important our grades and character in developing a quality football player?

Wow I had to learn that the hard way coming out of high school. I had to go the JUCO route out of high school for a semester, then PROP 48 for a year. Like the old saying goes “NO GRADES NO PLAY” If an athlete can’t meet NCAA requirements no matter how much a coach or coaches loves you as potential athlete, there is nothing they can do for you. Show me a kid with poor grades and I will show you kid with character flaws, whether its laziness or defiant it takes responsibility and effort to do well on the field and in the class room.



What services are available for improving test grades if you struggle with a particular subject?

This I am not sure about, but I do know colleges offer excellent academic aid “study hall, tutors etc” now a days







What can a HS football player expect during a junior day?

It’s a great way to meet potential coaches and gain exposure. Most Jr days consist of 40 yard dash, variety of agility drills and position specific work.



How can an athlete gain favor in a coach’s eye? What can they do to make a good impression?

Well coaches can say what that want, but the first thing that gets the coaches eye is what the player physically looks like, “passing the eye test”. Second standout on film, have that “wow factor”. If you do not have quality film “play on the field” its tuff to get recruited. When they meet coaches in person conduct themselves like an adult. Introduce themselves to the coach look him in the eye and shake his hand.



What are 3 exercises that every football player should master?

Well In the weight room I am going to say Olympic lifts and its variations, rear foot elevated split squats and chin ups. Field work 10 and 20 yard sprints, and pro agility drill.



What supplements do you recommend?

My response when I get asked this question is, do you eat 3 meals and two snacks every day? If the answer is no, then start there. If the answer is yes then multi vitamin, fish oil, protein supplement and maybe creatine.



What is ideal for preparing for two a day practices?

NCAA has limited schools to only two two a days during summer camp, so the grind is not what it once was.



How important is time management when dealing with a D1 athletic schedule? Can you walk us through a typical day for one of your football players from waking up, classes, meetings, study hall, eating, and leisure time?

The everyday grind and structure of the college athlete is just appreciated by the outsider unless you have done it! The typical Monday in season looks like the following.

Get their workout in between 6am – 2pm

Typical student athlete has 3 classes a day. 8am 10am and 1130am

Treatment 6am and 230pm

Study hall 2pm and 730pm

Team meeting 3 individual position meeting 330

Jason Spray has climbed the ladder of success rapidly in the sports performance industry, since his collegiate athletic career, and he continues to exemplify the tremendous work ethic that made him a decorated gridiron standout at Middle Tennessee State University. The durable and hard-working Spray played in 32 career games at Middle Tennessee. He was named co-captain of the 8-3 2001 Sun Belt Championship team.

Coach Spray is an expert sports performance coach whom writes for STACK and Premier Players Magazines. Coach Spray has been involved in sports performance at the collegiate level for nine years, and has worked with athletes from many sports who compete at various levels to improve performance, eliminate dysfunction and recover from injury. Coach Spray has published articles about his proven training program and innovative methods for many prominent strength and fitness related sites. Coach Spray has spoken in front of groups as diverse as honor students, salesmen, sport coaches, church groups, parents, military and sports medicine teams. Spray’s group of offseason pro projects has grown over the years, and the players often come to Murfreesboro on short notice during breaks in their schedule to train with coach Spray.

Upcoming Speed Seminar

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