ELITE ATHLETE TRAINING
Elite athletes (both youth and adult) have very little time to address training away from their specific sport due to a multitude of reasons. One is because the competition season is so long, especially for those who make post-season, and is filled with competition. Two due to the grueling nature of competition a small period of the off-season is required to be used "time-off" for the athlete to recover from both a mental and physical standpoint. The above is mainly referring to adult athletes, when working with youth athletes you also need to consider the fact that most are now training year around in their sport. Leaving next to no time for training away from their sport to develop all of their non-specific qualities.
This leads me to my point that when a coach does indeed have time to train an athlete for a period of uninterrupted time they must take full advantage of it. To do this the training should be specific to the athlete based on their individual needs. These needs are developed through whatever test you choose to use on their athlete if it lines up with the demands of their given sport.
It is well known that the Block periodization is best used on elite athletes because as an athlete develops they require higher and higher levels of concentrated stress on specific adaptations to see further improvement. Even though this training style is optimal for the elites to see improvement, it requires a lengthy off-season because each phase of training is so specific a multitude of them is necessary to peak an athlete for their competitive season.
To offset this issue we all face when training elites, to short of off-seasons, our only real option is to take a vertical integration approach and address multiple issues at once. That is why I have put together programs below, as examples of training that can be put together to develop athletes in multiples areas they may struggle with at once. Both of these programs are just a few of the many possible options that can be changed based on the athletes needs.
Elite athletes (both youth and adult) have very little time to address training away from their specific sport due to a multitude of reasons. One is because the competition season is so long, especially for those who make post-season, and is filled with competition. Two due to the grueling nature of competition a small period of the off-season is required to be used "time-off" for the athlete to recover from both a mental and physical standpoint. The above is mainly referring to adult athletes, when working with youth athletes you also need to consider the fact that most are now training year around in their sport. Leaving next to no time for training away from their sport to develop all of their non-specific qualities.
This leads me to my point that when a coach does indeed have time to train an athlete for a period of uninterrupted time they must take full advantage of it. To do this the training should be specific to the athlete based on their individual needs. These needs are developed through whatever test you choose to use on their athlete if it lines up with the demands of their given sport.
It is well known that the Block periodization is best used on elite athletes because as an athlete develops they require higher and higher levels of concentrated stress on specific adaptations to see further improvement. Even though this training style is optimal for the elites to see improvement, it requires a lengthy off-season because each phase of training is so specific a multitude of them is necessary to peak an athlete for their competitive season.
To offset this issue we all face when training elites, to short of off-seasons, our only real option is to take a vertical integration approach and address multiple issues at once. That is why I have put together programs below, as examples of training that can be put together to develop athletes in multiples areas they may struggle with at once. Both of these programs are just a few of the many possible options that can be changed based on the athletes needs.
ECCENTRIC-POWER PROGRAM (2 day/4 week)
- During this phase the goal adaptations are to improve the athletes eccentric strength and power output, by utilizing specific concentrated training for these two end goals.
- To improve eccentric strength at a fast rate the program utilizes supraximal eccentrics to overload the system maximally by using load that can only be trained with eccentrically, not concentrically. These eccentric lifts are performed through accentuated eccentrics and hand assisted lifts.
- To improve power output at a fast rate the program utilizes unilateral plyometrics primarily from a deep joint angle, that will carry over to higher/faster outputs from shallower joint angles during future speed training. Also the banded exercises are performed unilaterally and using the rebound method, which requires a great deal of eccentric strength to reverse the limb back into the band.
- During this phase the goal adaptations are to improve the athletes eccentric strength and power output, by utilizing specific concentrated training for these two end goals.
- To improve eccentric strength at a fast rate the program utilizes supraximal eccentrics to overload the system maximally by using load that can only be trained with eccentrically, not concentrically. These eccentric lifts are performed through accentuated eccentrics and hand assisted lifts.
- To improve power output at a fast rate the program utilizes unilateral plyometrics primarily from a deep joint angle, that will carry over to higher/faster outputs from shallower joint angles during future speed training. Also the banded exercises are performed unilaterally and using the rebound method, which requires a great deal of eccentric strength to reverse the limb back into the band.
| ECCENTRIC-POWER TRAINING: DAY 1 & 2 |
ECCENTRIC HYPERTROPHY PROGRAM
The eccentric hypertrophy programs below are exactly as they sound, they utilize time under tension as a mechanism to increase muscle mass. If your goal is to get improve your size while still training like an athlete these programs are for you. Below are some of the many ways it will enhance your performance:
- increased muscle mass with minimal joint stress
- improved motor control of movement patterns
- strength development in major movement patterns
- tissue remodeling to improve resiliency to injury
The eccentric hypertrophy programs below are exactly as they sound, they utilize time under tension as a mechanism to increase muscle mass. If your goal is to get improve your size while still training like an athlete these programs are for you. Below are some of the many ways it will enhance your performance:
- increased muscle mass with minimal joint stress
- improved motor control of movement patterns
- strength development in major movement patterns
- tissue remodeling to improve resiliency to injury
| ECCENTRIC HYPERTROPHY PROGRAM: w/ Olympic Weightlifting (3 day/ 2 week) |
| ECCENTRIC HYPERTROPHY PROGRAM: w/ Olympic Weightlifting 2 (3 day/ 3 week) |
| ECCENTRIC HYPERTROPHY PROGRAM: w/ Olympic Weightlifting 3 (4 day/ 2 week) |
| ECCENTRIC HYPERTROPHY PROGRAM: w/ Olympic Weightlifting 4 (2 day/ 3 week) |
| ECCENTRIC HYPERTROPHY PROGRAM: UPPER/LOWER SPLIT - 5 day/4 week |
| ECCENTRIC HYPERTROPHY PROGRAM: TOTAL BODY - 5 day/4 week |
| ECCENTRIC HYPERTROPHY PROGRAM - 3 day/4 week |
ECCENTRIC ATHLETE PROGRAM (4 day/4 week)
In the world of sports today, we often see many athletes specializing in a specific sport far to early in their physical development. This minimizes the possibility for their peak capabilities at the of their sporting careers.
That is why I created the Eccentric athlete program. This program will develop all around athletes and raise their ceiling for possible athletic capabilities. It covers many facets all athletes need in a program:
- Increased strength in all foundational movement patterns
- power development that will carry over to sport specific performance
- improve tissue integrity creating a more resilient injury proof athlete
In the world of sports today, we often see many athletes specializing in a specific sport far to early in their physical development. This minimizes the possibility for their peak capabilities at the of their sporting careers.
That is why I created the Eccentric athlete program. This program will develop all around athletes and raise their ceiling for possible athletic capabilities. It covers many facets all athletes need in a program:
- Increased strength in all foundational movement patterns
- power development that will carry over to sport specific performance
- improve tissue integrity creating a more resilient injury proof athlete
| ECCENTRIC ATHLETE PROGRAM - 4 day/4 week |