Every program is built around the following proven training principles:
1. Individualized Sport-specific Training
Every athlete has unique training needs- based on training age, injury history,
body size, sport and positional demands, and hundreds of other variables. We
distinguish ourselves by providing individualized programming to meet every
athlete wherever they may be. Likewise, we provide programming designed to
maximize transfer to the field of play by developing the specific movement
skills and energy systems of each sport.
2. Multi-Joint Movements
No single muscle works in isolation in sport. Rather, the body works
synergistically to produce complex movements. Running, jumping, kicking,
shooting and throwing all require multiple joint actions timed in a
synchronized recruitment pattern. This can only by enhanced through
movement-oriented training, which develops the musculoskeletal (muscles,
joints, connective tissue) and neuromuscular systems (brain) simultaneously.
3. Multi-Plane Movements
Movement in sport occurs in three planes- sagital (forward-backward), frontal
(side-to-side) and transverse (rotational), and combinations of all three.
Resistance training should incorporate exercises and movement patterns that
develop strength and speed in each plane. Movement training should
emphasize acceleration (force production), deceleration (force reduction) and
agility (change of direction skills) since these have the greatest impact on sport
4. Ground-Based Movements
Most sport skills are initiated by applying force in to the ground, on one leg or
two, or transferring force to an implement (stick, club, bat, ball). The more
force an athlete applies against the ground, the faster they will accelerate and
the higher they will jump. The more force they can transfer from the ground
(through the core) and out to the implement the harder they will hit, kick or
shoot. Weight training exercises should be chosen that enhance this ability to
generate and transfer force with the feet on the ground. Specifically, intensive
core training (on stable and unstable surfaces), combined with squats (single
and double-leg), lunges, and Olympic lifting is critical. Plyometrics and sport specific
agility drills can also be very effective.
5. Explosive Training
The ability to generate force at high rates of speed (power) is crucial in sport.
Power output is the result of motor unit recruitment by the central nervous
system. There are two types of motor units- fast and slow- that vary greatly in
their ability to generate force. Training explosively, using ground-based,
multiple joint movements trains the body to recruit fast motor units at high
rates of speed. This, in turn, improves performance potential.
Performance gains will eventually plateau and even diminish if the same
training prescription is continually followed. Periodization is a scientifically
proven model that uses different combinations of volume, load (intensity),
tempo, rest and specificity to progressively overload the body and bring about
specific training adaptations.
No training program can be successful without a commitment to nutrition, rest
and a healthy lifestyle. Decrements in performance can often be traced to a
poor diet, poor sleep habits, and/or lack of recovery time. It is essential that
athletes understand and apply regeneration techniques that accelerate recovery.
Becoming the best possible athlete requires more than talent, consistent
training and a commitment to nutrition. A foundation that includes resolve,
discipline, courage, perseverance and selflessness is essential for true success.
These attributes must be emphasized, developed and rewarded during training.