As a former student athlete at Phillipsburg High School in New Jersey, Andrew (Drew) Horun was inducted into the National Honor Society and competed on the school’s wrestling team. He has also contributed to his local community by coaching youth in wrestling and soccer. In his free time, Andrew Horun supports the New York Red Bulls soccer team.
Recently, the New York Red Bulls signed Denis Hamlett as sporting director. Hamlett will oversee the team’s sporting operations, including player acquisitions and the operations budget. He will also be involved in the team’s player development model, which includes the youth-oriented Red Bulls Academy, the New York Red Bulls II (a reserve team), and the amateur-league Under-23 team.
A native of Costa Rica, Hamlett played 31 games with the Colorado Rapids during his career. He comes to this new role with nearly two decades of coaching experience, previously serving as head coach of the Chicago Fire for two seasons. Hamlett spent the 2015 and 2016 seasons as top assistant to Jesse Marsch, the Red Bulls head coach.
Time Under Tension
A resident of New Jersey, Andrew Horun is a graduate of Phillipsburg High School and excelled in wrestling as a student. An avid supporter of local sports teams, from the Brooklyn Nets to the New Jersey Devils, he has experience coaching wrestling as well. Fitness focused, Andrew Horun has trained regularly at MADE Strength & Conditioning for the past several years.
One key aim of many wrestlers is to add bulk and this begins with lifting heavier weights in a coordinated series of repetitions. A combination of exercises such as deadlift, bench, and squats helps gain muscle mass where it counts.
One aspect of this involves increasing time under tension (TUT), or the actual time spent with the muscles engaged weights and straining. Boosting TUT can be accomplished by reducing time spent resting and adding reps to the workout. In addition, the eccentric portion of lifts, when the muscles are being stretched, is emphasized. Instead of simply lowering the bench press bar, take as much as five seconds to slowly lower it and feel the burn.
Similarly, the isometric phase, when directionality is being shifted, can be extended by pausing the weight at the bottommost part of the lift, before exerting force upward. This pause ensures that target muscles receive the maximum burn and begin building new strength.