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.
ISOMETRIC-SPEED PROGRAM (2 day/4 week)
- During this phase the goal adaptations are to improve the athletes isometric strength and speed, by utilizing specific concentrated training for these two end goals.
- To improve isometric strength at a fast rate the program utilizes both overcoming isometrics and maximal yielding isometrics. When each of these forms of isometrics are used they are performed at the disadvantageous point of the movement where the muscle is lengthened, so the strength gained transfers over to the entire lift.
- To improve speed at a fast rate the program utilizes french contrast and complex training through out each training day. The plyometric utilized are primarily bilateral because it allows for the athlete to reach higher speeds in the weight room. Also within the training primtimes and sprints are used to ensure proper running patterns are being developed alongside the weight room work. Lastly the banded exercises used are bilateral, so the athletes can perform them at higher speeds.
- During this phase the goal adaptations are to improve the athletes isometric strength and speed, by utilizing specific concentrated training for these two end goals.
- To improve isometric strength at a fast rate the program utilizes both overcoming isometrics and maximal yielding isometrics. When each of these forms of isometrics are used they are performed at the disadvantageous point of the movement where the muscle is lengthened, so the strength gained transfers over to the entire lift.
- To improve speed at a fast rate the program utilizes french contrast and complex training through out each training day. The plyometric utilized are primarily bilateral because it allows for the athlete to reach higher speeds in the weight room. Also within the training primtimes and sprints are used to ensure proper running patterns are being developed alongside the weight room work. Lastly the banded exercises used are bilateral, so the athletes can perform them at higher speeds.
| ISOMETRIC-SPEED TRAINING: DAY 1 & 2 |
ISOMETRIC STRENGTH PROGRAM
The isometric strength programs below are just as they sound, the utilize isometric contractions with high intensity lifts to develop strength. I prefer to utilize isometrics for strength training over any other method because it trains the individual to get stronger at their weakest position in a lift. By getting stronger at their weakest position in a lift they are able to express their strength more optimally through out the rest of the exercise. Below are some of the way these programs will enhance your athletic abilities.
- Increase strength at weakest and deepest position of major movement patterns
- Improve motor control and mobility
- Strengthen joints t weakest building minimizing the risk of injury
The isometric strength programs below are just as they sound, the utilize isometric contractions with high intensity lifts to develop strength. I prefer to utilize isometrics for strength training over any other method because it trains the individual to get stronger at their weakest position in a lift. By getting stronger at their weakest position in a lift they are able to express their strength more optimally through out the rest of the exercise. Below are some of the way these programs will enhance your athletic abilities.
- Increase strength at weakest and deepest position of major movement patterns
- Improve motor control and mobility
- Strengthen joints t weakest building minimizing the risk of injury
| ISOMETRIC HYPERTROPHY PROGRAM: w/ Olympic Weightlifting (3 day/ 2 week) |
| ISOMETRIC HYPERTROPHY PROGRAM: w/ Olympic Weightlifting 2 (3 day/ 3 week) |
| ISOMETRIC HYPERTROPHY PROGRAM: w/ Olympic Weightlifting 3 (4 day/ 2 week) |
| ISOMETRIC HYPERTROPHY PROGRAM: w/ Olympic Weightlifting 4 (3 day/ 3 week) |
| ISOMETRIC STRENGTH PROGRAM: UPPER/LOWER SPLIT - 5 day/ 4 week |
| ISOMETRIC STRENGTH PROGRAM - 3 day/4 week |
ISOMETRIC ATHLETE PROGRAM (4 day/4 week plan)
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 Isometric 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 Isometric 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
| ISOMETRIC ATHLETE PROGRAM - 4 day/4 weeks |