SPORTS PERFORMANCE TRAINING

 

MIDDLE SCHOOL

Movement Training

Preparation - We focus on the “A,B,C’s” of building movement patterns: Agility, Balance, Coordination with an emphasis on Support System Prep - Foot/Ankle mechanics. A strong support system for a young athletes is essential for preventing future injuries

Plyometric - Vertical plyometrics are primary focus. Deceleration, landing and low-grade intensity with HIGH volume

Movement Emphasis - Competitive stations, circuits of footwork, reactive agility, movement patterns in all directions, and deceleration

Weight Room

Reverse Periodization Model

  • Younger kids that are in prepuberty or are in puberty, should NOT lift heavy external loads (heavy barbell, DB, machines, etc).

  • The primary resistance load of bands, body weight, LIGHT DB/KB/plates should be maintained from week to week

  • The progressive overload is increasing Volume from week to week; specifically increasing tempo (speed of repetition)

  • EVERY motion-based exercise (upper press or pull; lower squat or posterior chain) is complexed with a long, motionless isometric contraction - young kids need these “isometric holds” to enhance POSTURE

HIGH SCHOOL / COLLEGE

Movement Training 

Preparation - Custom to level of training experience, athleticism, and sport

Plyometric - Vertical, Lateral, Horizontal . Using almost 40 levels of progression with emphasis on Horizontal plyos, the most specific to maximize speed/power for ALL sports at this level

Movement Emphasis - 3 major movement themes: Linear, Lateral, Multidirectional (forward and backward). Every session is designed with a heavy emphasis on resisted and assisted movement patterns and sprints to elevate the response of the Central Nervous System and activation of muscle fibers through Complex Technical drills , always followed up with full speed Application drills for the best adaptation of the muscles involved in each athletes respective sport.

Sport Specificity - 2-3 complexes DAILY applying the movement skills learned with exact sport movements

ADVANCED WEIGHT ROOM

We work in three-week undulating micro-cycles, changing exercises and loading patterns every 2-3 weeks in order to avoid accommodation.

Week 1 - Learn proper intention of muscle action while performing each assigned exercise. MODERATE volume (sets of 5-8 reps); MODERATE intensity. STANDARD tempo with isometric pauses to GAIN intention on concentric

Week 2 - HIGH volume (sets of 8-15 reps); LOW to MODERATE intensity. HIGH tempos (longer repetition speed and more time under tension per set). Short rest periods to stimulate hypertrophy (muscle growth)

Week 3 - MAX week of EXTREME HIGH intensity (90%+) and LOW volume (sets of 1-4 reps). EXPLOSIVE tempos with intention of heavy weights FAST; OR lighter weights with lots of variable load (i.e. bands) FAST

Sport-specific is most relevant at this week

  • High contact sports and/or athletes needing to gain muscle mass will have heavy load (i.e. football, some lacrosse/baseball/hockey/basketball)

  • Speed/power sports will have have lots of variable load with bands and air resistance (soccer, tennis, volleyball, golf, gymnastics/cheerleading, baseball/softball)

  • Combat sports will focus power endurance and/or grip endurance (boxing, grappling, MMA, wrestling, martial arts)