Athletic Development - Advanced Sports Training Techniques

“There is a time for everything and a season for every activity under heaven... A time to tear down and a time to build... A time to search and a time to give up… A time to keep and a time to throw away, a time to tear and a time to mend…”
-Ecclesiastes 3

As with many aspects of playing sports, the timing of variables within a strength and conditioning program is everything. All too often, the solution to many performance problems in sport seems to be a philosophy of “the greater the strength and the greater the muscle, the better,” despite the fact that one constantly witnesses exceptional performances being achieved by lighter and less strong individuals. These achievements oftentimes can be directly linked to a properly periodized strength and conditioning program.

Periodization is a long-term systematic training process consisting of various training cycles or phases, organized within an annual plan. Fit-Zone devises each cycle/phase to exploit the natural rhythms of adaptation, restoration and growth of the human body, in order to enhance performance. This is achieved by organizing all components of training (i.e., strength, strength-speed, cardiovascular endurance, and strength-endurance) according to the competition calendar, while aiming to achieve specific performance goals.

An extensive Needs Analysis must precede periodization of any strength and conditioning program. This analysis, administered by Fit-Zone’s coaching staff and allied specialists, consists of the assessment and evaluation methods mentioned in previous sections, along with interviews of players, coaches, and parents. Careful analysis of this information is used to determine areas of strength and weakness. Short and long-term goals are then established, and a specific program is designed in order to reach these goals. This individualistic approach also accounts for the fact that each individual will display a different rate, degree, and efficiency of responding to the same type, quality and quantity of physical training. Even within a team setting Fit-Zone makes every effort to address individualistic needs.

Following goal setting on an individual and/or team basis, success will in part depend upon the skill to select a diverse spectrum of exercises that will produce the required cumulative training effect. Fit-Zone’s coaches determine this by taking into account the specific demands and qualities of the sport (i.e., amplitude and direction of movement, rate and time of maximum force production).

Lastly, the resulting affect of exercise selection depends largely on managing the volume (how much exercise) and intensity (how hard to exercise) at which these exercises are performed. These variables are manipulated throughout the annual cycle in accordance to the competition calendar, to ensure a progressive adaptation to exercise and improvement in performance. Fit-Zone’s “recipe” for controlling these variables is unique and highly successful due to the careful attention given to athletes’ individuality. Without this type of proper program design, neither team nor individual will have an opportunity to maximize their potential.


		“There is a time for everything and a season for every activity under heaven... A time to tear down and a time to build... A time to search and a time to give up… A time to keep and a time to throw away, a time to tear and a time to mend…” -Ecclesiastes 3 As with many aspects of playing sports, the timing of variables within a strength and conditioning program is everything. All too often, the solution to many performance problems in sport seems to be a philosophy of “the greater the strength and the greater the muscle, the better,” despite the fact that one constantly witnesses exceptional performances being achieved by lighter and less strong individuals. These achievements oftentimes can be directly linked to a properly periodized strength and conditioning program. Periodization is a long-term systematic training process consisting of various training cycles or phases, organized within an annual plan. Fit-Zone devises each cycle/phase to exploit the natural rhythms of adaptation, restoration and growth of the human body, in order to enhance performance. This is achieved by organizing all components of training (i.e., strength, strength-speed, cardiovascular endurance, and strength-endurance) according to the competition calendar, while aiming to achieve specific performance goals. An extensive Needs Analysis must precede periodization of any strength and conditioning program. This analysis, administered by Fit-Zone’s coaching staff and allied specialists, consists of the assessment and evaluation methods mentioned in previous sections, along with interviews of players, coaches, and parents. Careful analysis of this information is used to determine areas of strength and weakness. Short and long-term goals are then established, and a specific program is designed in order to reach these goals. This individualistic approach also accounts for the fact that each individual will display a different rate, degree, and efficiency of responding to the same type, quality and quantity of physical training. Even within a team setting Fit-Zone makes every effort to address individualistic needs. Following goal setting on an individual and/or team basis, success will in part depend upon the skill to select a diverse spectrum of exercises that will produce the required cumulative training effect. Fit-Zone’s coaches determine this by taking into account the specific demands and qualities of the sport (i.e., amplitude and direction of movement, rate and time of maximum force production). Lastly, the resulting affect of exercise selection depends largely on managing the volume (how much exercise) and intensity (how hard to exercise) at which these exercises are performed. These variables are manipulated throughout the annual cycle in accordance to the competition calendar, to ensure a progressive adaptation to exercise and improvement in performance. Fit-Zone’s “recipe” for controlling these variables is unique and highly successful due to the careful attention given to athletes’ individuality. Without this type of proper program design, neither team nor individual will have an opportunity to maximize their potential.