Athletic Development - Advanced Sports Training Techniques

“If you train hard, you’ll not only be hard, you’ll be hard to beat”
-Herschel Walker

On the field of play it is oftentimes the player with more strength and power that determines the outcome of a play. Whether it’s gaining leverage over an opponent, or hurling an object past defenders, strength and power are an integral part of an athlete’s competitive edge.

The improvement of strength is essential for overall development of the physiological abilities needed for athletes’ to reach their potential. This is achieved using various methods that ensure a high carryover from the weight-room to the playing field.

Goal Setting
Following a medical history and assessment by a Corrective Exercise Specialist, baselines are established by evaluating body fat and circumference measurements, and testing absolute strength (i.e., back squat, bench press, deadlift) and power production (hang/power clean, broad jump, vertical jump, etc.). These comprehensive tests are combined with an understanding of the patterns of force production in sport, to determine an athlete’s deficiencies and strengths. Based on this analysis, Fit-Zone’s coaches determine what type of strength training program should be prioritized (i.e., speed-strength, absolute strength, strength-endurance).

Olympic-Style Weightlifting
How strong an athlete must be for sport depends wholly on the demands of the sport itself. Expressing strength quickly however, is a universal quality among most sports. For this reason, Fit-Zone emphasizes Olympic-style weightlifting; teaching variations of the Power Snatch and Power Clean. Such exercises mimic forces resisted and applied during sporting activities. These technical, multi-joint exercises, are performed explosively and under significant loads, in order to develop a strong and powerful athlete.

Functional Training
Many resistance training exercises can be performed to develop strength and/or power without being applicable to the demands of the sport and specific position played. Fit-Zone addresses this problem by teaching “functional” or “useful” training. Such training takes into account related reflex profiles, maintenance of center of gravity over base of support, motor programming compatibility, open- vs. closed-chain exercise selection, relevant biomotor abilities, and isolation-to-integration training. Following Fit-Zone’s Core Function Assessment, high-performance abdominal and back conditioning is integrated throughout programming and progressed appropriately.

Plyometrics
Lifting weights improves strength, but does not necessarily lend itself to sport-specific speed conditioning. Plyometrics develop the speed component of power through a skill related range of motion. Fit-Zone implements exercises such as jumps, twists, and throws performed explosively, replicating the ballistic nature of movement in sport. Utilizing plyometrics enhances the muscle’s reactive ability, and develops an athlete who’s not only strong, but also quick!


		“If you train hard, you’ll not only be hard, you’ll be hard to beat” -Herschel Walker On the field of play it is oftentimes the player with more strength and power that determines the outcome of a play. Whether it’s gaining leverage over an opponent, or hurling an object past defenders, strength and power are an integral part of an athlete’s competitive edge. The improvement of strength is essential for overall development of the physiological abilities needed for athletes’ to reach their potential. This is achieved using various methods that ensure a high carryover from the weight-room to the playing field. Goal Setting Following a medical history and assessment by a Corrective Exercise Specialist, baselines are established by evaluating body fat and circumference measurements, and testing absolute strength (i.e., back squat, bench press, deadlift) and power production (hang/power clean, broad jump, vertical jump, etc.). These comprehensive tests are combined with an understanding of the patterns of force production in sport, to determine an athlete’s deficiencies and strengths. Based on this analysis, Fit-Zone’s coaches determine what type of strength training program should be prioritized (i.e., speed-strength, absolute strength, strength-endurance). Olympic-Style Weightlifting How strong an athlete must be for sport depends wholly on the demands of the sport itself. Expressing strength quickly however, is a universal quality among most sports. For this reason, Fit-Zone emphasizes Olympic-style weightlifting; teaching variations of the Power Snatch and Power Clean. Such exercises mimic forces resisted and applied during sporting activities. These technical, multi-joint exercises, are performed explosively and under significant loads, in order to develop a strong and powerful athlete. Functional Training Many resistance training exercises can be performed to develop strength and/or power without being applicable to the demands of the sport and specific position played. Fit-Zone addresses this problem by teaching “functional” or “useful” training. Such training takes into account related reflex profiles, maintenance of center of gravity over base of support, motor programming compatibility, open- vs. closed-chain exercise selection, relevant biomotor abilities, and isolation-to-integration training. Following Fit-Zone’s Core Function Assessment, high-performance abdominal and back conditioning is integrated throughout programming and progressed appropriately. Plyometrics Lifting weights improves strength, but does not necessarily lend itself to sport-specific speed conditioning. Plyometrics develop the speed component of power through a skill related range of motion. Fit-Zone implements exercises such as jumps, twists, and throws performed explosively, replicating the ballistic nature of movement in sport. Utilizing plyometrics enhances the muscle’s reactive ability, and develops an athlete who’s not only strong, but also quick!