Morris Plaines Trainer Keeps Pros, Amatures in Shape

 Mark Williams develops specific training regimens for each sport at his new facility.

ByLauren Mennen

Founder and owner of Williams Sport Training, Mark Williams.Credit Courtesy of Brian Swisher
Photos (3)


Mark Williams training an athlete Williams Sport Training facility.Credit Courtesy of Brian Swisher
Founder and owner of Williams Sport Training, Mark Williams.Credit Courtesy of Brian Swisher
Williams Sport Training Facility.Credit Courtesy of Brian Swisher
 A Morris Plains resident with more than 10 years of experience in strength and conditioning training of athletes recently opened a new Morris County gym.

Mark Williams, 41, opened Williams Sport Training in Whippany last month. Williams trains athletes of all levels, and has had clients from several professional teams such as the New York Red Bulls and the New York Dragons of the Arena Football League.

At his new facility located at 9 Whippany Road, Williams works with high school, college and professional athletes with strength, speed, power and injury-prevention drills.

Williams, who was an all-conference goalkeeper for Montclair State University and played semi-professional rugby, trains athletes in all sports, including soccer, baseball, basketball, ice hockey, rugby and lacrosse. He develops sport-specific strength and speed programs for the athletes.

Williams developed his philosophy, which is “to get athletes to achieve peak performance while reducing the risk of overuse injuries,” from his experiences and the results he’s gotten from his athletes.

“Results are our priority,” Williams said, “I pride myself on that and all of my staff. We’re in it for the right reasons. We’re helping athletes with injury prevention and their performance.”

Williams said he develops the programs for the different athletes based on the sport-specific movements.

“We usually just focus on the actual movement happening in the sport,” he said. “I try to dissect that.”

Prior to his Whippany location, Williams had another facility in Cedar Knolls. He’s had athletes from all over New Jersey and Pennsylvania. While he works with many athletes in the area with students from Morristown-Beard and the Morris Rugby program, Williams said he is trying to get out more in the local market.

Williams Sport Training also just had a summer session with a number of college athletes from many schools such as Rutgers, Syracuse and Villanova.

One session of lifting and drills with Williams lasts one hour, but he said within a week, he will help the athlete work out their entire body through different exercises. One day he will focus on the lower body, and another will focus on the upper body.

The training sessions are similar for every sport, especially with the strength drills, he said, but there are little tweaks for certain sports.

To learn more about Williams Sport Training visit its website.

London 2012

Yes, the 2012 Summer Olympic games are almost upon us ( and with that comes the never ending NBC TV spots, commercials featuring real athletes hocking everything from rent-a-cars to deli sandwiches and of course, national pride. I love watching the Olympics and absolutely find myself getting caught up in the American spirit. Collectively, we will be focused on the main events such as basketball, track and field and swimming and the training that goes with their respective sports, but here are two lesser known sports that I find very interesting.  Check it out:

Team Handball

It’s like a combination of soccer (but you can use your hands), basketball (but not as much dribbling) and lacrosse (lots of passing) all being played on a very large indoor court with a small ball (smaller than a soccer ball but bigger than a lacrosse ball).  It’s seven on seven with a shooting zone that only the goalkeeper can stand in. I know it’s hard to get a grasp of what I’m trying to explain so check out this link –

This sport is very popular in Europe, and during the Olympics it’s one of the most popular attractions during the games. The USA team did not qualify for the London games so we will be forced to watch 2011 World Champion France and Pan America team Argentina duke it out with ten other teams for the gold medal.


Yes, Trampoline. That springy launch pad mat that has broken more nine year old ankles and caused more bumps and bruises than Pee Wee football, is an Olympic sport.  This sport debuted in the 2000 games in Sydney with the Russians taking both the men’s and women’s individual gold medals.  We Americans probably are not as focused on ‘trampoline-ing’ as we seem to think of bouncing on a 10×10 plastic springboard more of a hobby than a real sport.

But, think of ‘trampoline-ing’ as gymnastics with some zip.  Check out the height that these guys get while doing flips, summersaults, twists, you name it –

Overall, I would say that’s pretty cool.

The games start on July 27 and go to August 12 with plenty of coverage on NBC and all its affiliates. This is a great time to check out new and different sports, watch the best conditioned athletes on the planet compete and cheer on your respective countries.  USA! USA!


July is…



July 2012 has started off with a bang! First, the Euro 2012 Soccer Championships concluded yesterday with Spain rolling past Italy 4-0 in Ukraine. Spain has holds three major championship titles as they are now the two-time reigning European Cup champions and the 2010 World Cup champions.

It was a wonderful three weeks of some amazing soccer (football).

Congrats to both Spain and Italy for making it to the finals.

Secondly, according to the website, July is National UV Safety Month ( Ultraviolet (UV) radiation is the main cause of skin cancer so it is imperative that you protect yourself before training (or anything else) outside. Remember that even the best sunscreen is useless if you don’t put it on. Make sure to apply your sport sunscreen at least 30 minutes before going outside to play. And, apply it even on cloudy days. As much as 80 percent of the sun’s ultraviolet radiation can sneak through the clouds, even on the most overcast days [source: American Academy of Dermatology].

Most sunscreens with an SPF of 15 or higher do an excellent job of protecting against UVB (one of the UV sun rays). SPF — the wonderful Sun Protection Factor — is a measure of a sunscreen’s ability to prevent UVB from damaging the skin. Here’s how it works: If it takes 20 minutes for your unprotected skin to start turning red, using an SPF 15 sunscreen theoretically prevents reddening 15 times longer — about five hours (

UV rays can also damage your eyes so if your exercise permits it, grab your favorite pair of sunglasses. Here is the medical side to why you should wear sunglasses and here is how to buy the right sunglasses (Currently, I’m rocking my Oakley Twenties!).

To reward yourself for staying true to your exercise routine, don’t forget that July is National Ice Cream Month!! The International Ice Cream Association (yes, it really exists) wants to remind consumers to celebrate the flavorful dairy month with a Rocky Road, a Chocolate-Vanilla Swirl or a Mint Chocolate Chip (my personal favorite) and not to forget that  July 15th is National Ice Cream Day! (–views/media-kits/ice-cream/july-is-national-ice-cream-mon/)

Have fun exercising and eating this month! If it gets too hot, give us a call at 862-701-5505 to train indoors. And maybe we’ll see about getting some ice cream!