A.P.E. STRENGTH TRAINING

Ape Strength Training with Ben Gaal

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.
Contact Ben:
(315) 447-9759
gaalbz@lemoyne.edu


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:

A.P.E. would like to announce the next Strength and Conditioning Class being offered by LeMoyne’s Strength and Conditioning Coach at The Warehouse. This Pre-Season class is designed specifically for players looking to gain baseball/softball specific strength and power as they prepare for the fast approaching spring season. The class will also focus on baseball/softball specific speed, agility and conditioning as well as arm care to prepare the players for the increased workloads their bodies will be experiencing. This program can be tailored to meet the needs of any athlete(s) who is not participating in spring sports, or who is currently participating in winter sports (please contact Ben with any questions/concerns).
Classes will meet 3x/wk for 5 weeks. Each session will be one hour long and will be held on Tuesdays/Thursdays/Saturdays. The class will run from Tuesday, January 7th thru Saturday, February 8th. There will be two sections offered for the class, a 14U section and a 15+ section. 14U will run from 6:00-7:00pm on Tuesdays/Thursdays and from 10:00-11:00am on Saturdays. The 15+ section will run from 7:00-8:00pm on Tuesdays/Thursdays and from 11:00am-12:00noon on Saturdays.
Please select your class time based on the athlete’s age at the beginning of the session. Price of the class is $393 credit or $375 cash/check and is limited to 10 athletes per section. Payment plans are available. Due to the coach’s schedule, missed classes may not be able to be made up, although all efforts will be made to work with each athlete. If you have any questions about the class or would like to register, please contact Strength and Conditioning Specialist Ben Gaal directly at (315) 447-9759 gaalbz@lemoyne.edu



A.P.E. Pre-Season Plyometrics Class - New Session Posted! (First Half):

A.P.E. would like to announce a Pre-Season Plyometric Class being offered at The Warehouse by LeMoyne’s Strength and Conditioning Coach. This class is designed specifically for athletes looking to improve their athletic performance through better jumping and landing mechanics, greater force production and absorption, and overall explosiveness. We will focus on proper mechanics for jumping and landing, improving the rate at which you produce force and reducing your risk of injury.
Class will meet on Fridays from 6-7pm for 4 weeks beginning on January 17th extending thru February 7th.
Price of the class is $105 credit or $100 cash/check and is limited to 10 athletes. Payment plans are available. Due to the coach’s schedule, missed classes may not be able to be made up, although all efforts will be made to work with each athlete. If you have any questions about the class or would like to register, please contact Strength and Conditioning Specialist Ben Gaal directly at (315) 447-9759 gaalbz@lemoyne.edu



A.P.E. Pre-Season Speed & Agility Class - New Sessions Posted! (First Half):

A.P.E. would like to announce a Pre-Season Speed and Agility Class being offered at The Warehouse by LeMoyne’s Strength and Conditioning Coach. This class is designed specifically for spring sport athletes looking to improve foot speed, top end velocity and change of direction. This program can also be utilized by athletes who do not participate in spring sports, but wish to continue to develop their speed and agility. We will focus on proper running mechanics, sprinting and change of direction drills, and lower body strength training.
There are 2 new sessions of this class and you can sign up for 1 or both. One session will meet Tuesdays from 7-8pm and the other will meet Thursdays from 7-8pm for four weeks. The first class will be Tuesday, January 14th and Thursday, January 16th respectively and will run thru February 4th and 6th .
Price of the class is $105 credit or $100 cash/check and is limited to 10 athletes. Payment plans are available. Due to the coach’s schedule, missed classes may not be able to be made up, although all efforts will be made to work with each athlete. If you have any questions about the class or would like to register, please contact Strength and Conditioning Specialist Ben Gaal directly at (315) 447-9759 gaalbz@lemoyne.edu



A.P.E. Pre-Season Combo Hitting Class (First Half)(CLOSED):

CNY Baseball Warehouse and A.P.E. Strength Training would like to announce the next Hitting and Strength and Conditioning Combination Class being offered at The Warehouse. This combo class is designed specifically for baseball/softball players looking to improve their overall hitting skills while simultaneously developing baseball/softball specific strength and power in preparation for the fast approaching school season.
Classes will meet 3x/wk x 5 weeks. Each session will be two hours long and will be held on Tuesdays/Thursdays/Saturdays. The class will run from Tuesday, January 7th thru Saturday, February 8th. Each class session will run from 6:00-8:00pm on Tuesdays and Thursdays and from 9:00am-11:00am on Saturdays. The first hour will be spent with one of our experienced hitting instructors working on all aspects of hitting. The last hour will be spent with LeMoyne’s Strength and Conditioning Coach Ben Gaal in the A.P.E. weight room performing strength and conditioning. Price of the class is $785 credit or $750 cash/check, a combined savings of over $1,200, and is limited to 8 athletes. Payment plans are available. Due to the schedules of our coaches, missed classes may not be able to be made up. If you have any questions about the class or would like to register, please contact Strength and Conditioning Specialist Ben Gaal directly at (315) 447-9759 gaalbz@lemoyne.edu



A.P.E. Pre-Season Combo Pitching Class (First Half)(CLOSED):

CNY Baseball Warehouse and A.P.E. Strength Training would like to announce the next Pitching and Strength and Conditioning Combination Class being offered at The Warehouse. This class is designed specifically for baseball players looking to improve their overall pitching skills while simultaneously developing baseball specific strength and power in preparation for the fast approaching school season.
Classes will meet 3x/wk x 5 weeks. Each session will be two hours long and will be held on Tuesdays/Thursdays/Saturdays. The class will run from Tuesday, January 7th thru Saturday, February 8th. Each class session will run from 5:00-7:00pm on Tuesdays and Thursdays and from 10:00am-12:00noon on Saturdays. The first hour will be spent with pitching instructor Bryan Gaal working on all aspects of pitching. The last hour will be spent with LeMoyne’s Strength and Conditioning Coach Ben Gaal in the A.P.E. weight room performing strength and conditioning. Price of the class is $785 credit or $750 cash/check, a combined savings of over $1,200, and is limited to 8 athletes. Payment plans are available. Due to the schedules of our coaches, missed classes may not be able to be made up. If you have any questions about the class or would like to register, please contact Strength and Conditioning Specialist Ben Gaal directly at (315) 447-9759 gaalbz@lemoyne.edu or Bryan Gaal at (315) 439-2675 bryan@cnybaseballwarehouse.com



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".



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.



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.



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.



Endorsements:

Oswego State Baseball Endorses A.P.E. Strength Training: Scott Landers, Oswego State Head Baseball Coach

Ben is a young, energetic Strength and Conditioning Coach who takes pride in his work. In my two years at Oswego State, we have used the A.P.E. Strength Training Program that has benefited our athletes immensely. Ben's sport specific program has shown to make our players much stronger physically and noticeably faster while maintaining the flexibility to perform at the highest level. The A.P.E. program is outstanding for any level athlete who is committed to being the best. I would recommend any baseball player who wants to play at the next level to use Ben and his abilities.

Coach Scott Cassidy and Le Moyne College Baseball endorsement of APE Strength Training: The guys have been working out very hard in the weight room and it shows as they are in great physical shape at this point. We would like to give a special thanks to Ben Gaal, a former player here at Le Moyne, who is a certified Strength and Conditioning Specialist at A.P.E Strength Training located in the CNY Baseball Warehouse. Ben has worked with our team the past few years and we have seen great improvements in this area of our program.

Winter Hours of Operation
(October-March)



Monday 3-9pm
Tuesday 3-9pm
Wednesday 3-9pm
Thursday 3-9pm
Friday 3-8pm
Saturday By Appointment
Sunday By Appointment

Summer/Fall Hours of Operation
(April-September)



Monday Class Times / Appointment
Tuesday Class Times / Appointment
Wednesday Class Times / Appointment
Thursday Class Times / Appointment
Friday Class Times / Appointment
Saturday Closed
Sunday Closed

April through September:

Please contact Ben Gaal at (315) 447-9759  gaalbz@lemoyne.edu to confirm APE hours if you wish to drop in. We are always available by appointment and are open for any APE class that is currently in session. Class information may be found under the "APE NEWS" and "CLASSES OFFERED" tabs. Summer/Fall hours vary day-to-day so that we may be available for coaching our travel teams at practices, games, and tournaments. Thank you!

*Saturday availability may vary due to prior engagements with Baseball U New York*
*Appointments can be made for times outside the hours of operation by contacting Ben Gaal*
Discounted rates apply for cash or check payments.


$5 Drop-in fee for parents or brothers/sisters who would like to use the weight room during lessons or classes. Access is based on availability and a waiver must be signed prior to use.

60-Minute Group Sessions:



CREDIT CASH/CK
GROUP OF 2 $42/athlete $40/athlete
GROUP OF 3-4 $37/athlete $35/athlete
GROUP OF 5-6 $32/athlete $30/athlete
GROUP OF 7-8 $26/athlete $25/athlete
GROUP OF 9-10 $21/athlete $20/athlete

60-Minute Individual Sessions:



CREDIT CASH/CK
60-MINUTE INDIVIDUAL SESSION $65 $60
PACKAGE (5) 60-MINUTE SESSIONS $290 $275
PACKAGE (10) 60-MINUTE SESSIONS $545 $520
PACKAGE (15) 60-MINUTE SESSIONS $785 $750
PACKAGE (20) 60-MINUTE SESSIONS $985 $940
PACKAGE (25) 60-MINUTE SESSIONS $1,180 $1,125

A.P.E. Training Interest Form