Ben Gaal provides design and instruction for all APE training programs.  Ben has an undergraduate degree in Psychology from Le Moyne College and a Masters degree in Exercise and Sports Science from Ithaca College.  Ben has been involved in competitive athletics his entire life.  From little League, where he played on State Championship teams, to Babe Ruth Baseball where he played in the Babe Ruth World Series, right through to college where Ben played for then Division I Le Moyne, winning multiple All-Conference Selections, Conference and Tournament championships, and reaching the NCAA Tournament twice (facing the likes of perennial powers Arkansas, Texas A&M, Witchita State and Ohio State).  Professionally, Ben has served as an assistant coach at the College level (Onondaga Community College and Ithaca College) and for the past several years as a Strength and Conditioning Coach for Le Moyne College Baseball and the Los Angeles Angels of Anaheim organization.  In addition to physical training, Ben has a background in sports nutrition, sports psychology, and understands that these factors all must work together in order for the athlete to succeed.  Having played at the Division I level and coached at the professional level, Ben understands what it takes to succeed in competitive athletics.

Common Training Myths

Myth #1: Nutrition

     - The myth that athletes and non-athletes can share the same nutritional habits.  Scroll down to our "Nutrition" section and read up on why nutrition is so important to athletes.

Myth #2: Female & Male Athletes

     - The myth that male and female athletes are built the same and should train in exactly the same manner.  Scroll down to our "Girls Training" and "Boys Training" sections to read up on some crucial differences between the genders.

Myth #3: Sports Have Seasons But Training Does Not

     - The myth that athletes should train in the same format (sets, reps, intensities, schemes) at all times of the calendar year.  Scroll down to our "Training Seasons" section and read up on how athletes should alter their training depending on the time of their sport's year.

A.P.E. Pre-Season Strength and Conditioning Classes:
During pre-season training, the athlete begins to shift focus toward sport specific activities and the importance of sport practices begin to take precedence over working out.  Workouts tend to drop to 2-3 sessions per week.  The workouts are shorter and focus more on high intensity exercises, power development, and sport specific movements.  The goal is to peak physically for the start of the season.
A.P.E. Training Interest Form
 

Nutrition

Nutrition is a very important, and often overlooked aspect of an athlete's training.  Athletes need to realize that their nutritional requirements vary from those of non-athletes.  Whether you are trying to add size and strength, or are looking to cut body fat in order to improve performance, nutrition is critical.  It is crucial that athletes understand not only what to put in their body, but also when is the right time for it to be ingested.  At APE we continually stress proper nutrition and hydration and are always giving out constant tips and reminders on how athletes can use nutrition to improve their performance.  APE takes every aspect of training into consideration when working with its athletes.  We will be sure to educate and motivate your athlete to look at nutrition as a challenge they must undertake in order to reach their goals.  Nutrition must be altered to match the training that each athlete is undertaking.  "Eat to Compete".
A.P.E. Training Interest Form

 

Drop-Ins

APE offers access to the weight room and its equipment for any parents or brothers/sisters looking to exercise on their own.  The cost is $5 per visit and is based on availability of equipment.  This is a great option for anyone looking to get healthier or simply pass the time!  A waiver must be signed before access is granted. 
 
A.P.E. Training Interest Form

 

Personal Training

Personal Training provides individual and specific training programs with the added benefit of hands-on instruction.  Every aspect of the training program will be geared toward the individual and their goals, and will be based on their age, skill level, and time of the season.  The one-on-one setting allows for complete monitoring of body mechanics, to ensure that athletes remain safe and that any imbalances are corrected immediately before the chance of injury.  Personal Training is great for athletes who are just beginning to train as well as those more advanced athletes making the push toward Varsity and Collegiate level athletics.
A.P.E. Training Interest Form

 

APE Classes

Classes will be offered continuously throughout the calendar year at APE.  The classes will be aimed toward specific athletes at specific times of the year. Every aspect of the class will be geared toward a specific sport in order to ensure maximum results for its athletes.  All sports can be addressed, and classes can be created to meet demand.  Nutrition, injury prevention, strength, speed and agility are all aspects that will be covered in each class.  Duration of the classes may vary based upon the sport's season and what goals we are trying to achieve.  Classes are great for individuals or teammates looking to receive training that is directly aimed at their sport in order to maximize their potential.
A.P.E. Training Interest Form

 

Custom Group Training

Group Training provides sport and athlete specific programs at a reduced price.  Price breaks begin with groups as small as two athletes and pricing is reduced as the size of the group increases.  There are two key elements that separate APE Group Training from other training programs in the area.  The first is that APE Group Training will never exceed 10 athletes, eliminating the possibility of an athlete getting lost in the shuffle as often happens in larger group workout programs.  By keeping class sizes small, athletes will receive individual attention during workouts and maximize the benefit received from each training session.  The second is the custom nature of the group programs.  This feature is truly unique to APE strength training and helps families avoid having to change their schedules to squeeze in pre-set workout dates and times.  Each group program can consist of a 6, 8, 10, or 12 week program that meets 2 or 3 times per week.  The athlete and parents, working with Ben Gaal, decide when is the best time for the training program, including those days of the week and hours of the day that work best for the entire family.  This allows the program to be built around you and your family’s schedule which will increase attendance and maximize training benefits, all while reducing the stress levels of everyone involved.  Don’t just train, train when it’s appropriate for you and convenient for the entire family.  Custom Group Training is great for small groups of friends or teammates looking to get better on their schedule.  Setting up car pools is a great way to make it a little easier on the parents!

Group Size

Cost Per Athlete (per session)

2

$40

3-4

$35

5-6

$30

7-8

$25

9-10

$20

A.P.E. Training Interest Form

    

Girls Training

APE Strength Training is proud to offer sports specific training for the female athlete.  Although there is crossover in training between men’s and women’s sports, APE understands there are subtle differences that must be addressed in order for the female athlete to excel.  These include the female athlete triad, body composition, injury prevention, the psyche of the female athlete, and common gender related misconceptions about strength training.  Options available include both Personal Training and Custom Group Training.  Girls Training is great for any female athlete at the Modified/JV/Varsity/Collegiate levels, as well as those new to training and are unsure about the myths and facts associated with females and weight training.  For those who may be hesitant to train with boys, APE Strength Training will schedule “girls only” sessions to meet interest.  Pricing is the same as listed under the “Personal Training” and “Group Training” sections.
A.P.E. Training Interest Form

 

Boys Training

APE Strength Training is proud to offer sports specific training for all male athletes at the Modified/JV/Varsity/Collegiate levels.  All programs are specific to the sport, athlete, and the current time of the season.  In addition to physical training, additional topics will be discussed on an on-going basis.  These include nutrition, injury prevention, and sports psychology.  Options available include both Personal Training and Custom Group Training.  Boys Training is perfect for all sports and skill levels.  Pricing is the same as listed under the “Personal Training” and “Group Training” sections.
A.P.E. Training Interest Form

 

Adult Training

APE Strength Training is proud to offer specific programs for the adult looking to improve their general fitness level.  Training will be tailored to meet the individual’s fitness level and will be gradually progressed to meet their goals.  Beyond the physical training and conditioning, additional topics will be discussed on an on-going basis.  These include nutrition, injury prevention, the benefits of strength training, and how to maintain a healthy lifestyle.  Options available include both Personal Training and Custom Group Training.  Pricing is the same as listed under the “Personal Training” and “Group Training” sections.  Adult Training is perfect for any individual looking to improve general fitness as well as any adult looking to improve their performance in recreational sports.  Get yourself on the road to a healthier life today.  Remember, working out with friends is a great way to motivate and hold each other accountable for reaching your goals!
A.P.E. Training Interest Form

 

Training Seasons

When dealing with competitive athletes it is very important to remember that there are different seasons during the training year: Pre-Season, In-Season, Post-Season, and Off-Season.  Each season has very different goals, program design, and even takes a different level of priority when compared to the sport itself.  Listed below is a brief explanation of each season along with some of the differences that exist between phases.  APE Strength Training believes that it is very important that athletes and parents alike understand the phases and their differences and realize that in order to maximize potential, training must be done continuously and must be done correctly.  Work out smarter, not harder.
A.P.E. Training Interest Form

 

Pre-Season Training

During pre-season training, the athlete begins to shift focus toward sport specific activities and the importance of sport practices begin to take precedence over working out.  Workouts tend to drop to 2-3 sessions per week.  The workouts are shorter and focus more on high intensity exercises, power development, and sport specific movements.  The goal is to peak physically for the start of the season.
A.P.E. Training Interest Form

 

In-Season training

During the season, priority shifts fully to games, practices, and the development of sport specific skills.  Workouts usually drop to 2 sessions per week and focus on maintaining the gains made during the off-season.  Although in-season lifts may vary in intensity/volume throughout the season (to allow for peak performance at varying times), this does not mean we drop the intensity in the weight room for the entire season.  Workouts should be shorter but continue to focus on power development and sports specific movements.  If we drop the intensity (or stop working out altogether) for the entire season our performance will decline as the season progresses.  This is a vital time to be in the weight room in order to get the results you trained for all off-season.
A.P.E. Training Interest Form

 

Post-Season Training

Post-season training can vary based on the sport and the athlete.  For most sports and athletes, it includes any extra playoff time spent with the team.  Here, our goal is to continue to keep the body fresh and train to peak on certain days (playoff games).  For non-playoff contending athletes it can still refer to that time period but our goals are to let the body recover from the stress of the season and recharge for the upcoming off-season training phase.  For sports like high school baseball where an athlete may play a school season (March-June) and then a travel season (June-August) it may refer to 2-4 weeks following the end of all sports activity (games and practices).  Here our goals are the same as non-playoff contending athletes where the focus is on letting the body recover and get ready for off-season training.
A.P.E. Training Interest Form

 

Off-Season Training

During off-season training, workouts become the priority ahead of sports activities.  This is the time of year when athletes should spend the most time in the weight room, usually 3-4 sessions per week.  At the onset of the off-season, workouts include the highest volumes of training and use more gross movements as opposed to sport and position specific movements.  As the off-season progresses we start to stress strength gains over large volumes.  The further you move toward the pre-season, power development and sports specific movements take precedence over gains in mass and strength.
A.P.E. Training Interest Form

Please note, class dates and times are final and due to instructors' schedules, make up classes will not be offered

We apologize for any inconvenience that may cause and we thank you for your understanding and continued interest in CNY Baseball Warehouse and A.P.E. Strength Training

 





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