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Athletic performance programs -

Damian Marsh, Athletic Performance Coordinator, ACT Brumbies Rugby Union Ashley Jones, Physical Performance Coordinator, Crusaders Rugby Union. Firstly, some thoughts that have inspired us along the path to write this particular piece, all from the mind of Louie Simmons;.

In the sport of rugby where we spend most of our programming and coaching time, there are elements of all types of strength in the on field performance. But, often when you view training programs they only cater for hypertrophy or maximal strength or some system of modified Olympic lifting.

This is why we believe in focusing on the big rocks first and foremost. Speed and Power Neural focus 2. Strength Mechanical focus 3.

Aerobic and Anaerobic mix Metabolic focus. Other than Simmons, the published work of Christian Thibaudeau www. com , Fred Hatfield www.

com and Bud Jeffries www. com immediately come to mind as stimulating comments of programming and training in general. In his particular system you select from a speed-strength exercise and then a limit strength protocol. Table 1. Hatfield has used an interesting mix of compound and isolation type exercises with a set, rep and rest protocol designed to stimulate gains in strength, size and endurance while working within the energy systems of phosphate, lactate and aerobic.

Table 2. Table 3. In this system of programming we have adopted a three-step approach to delivering an appropriate program to the target group.

This is not exclusive to rugby players and we feel that all could benefit from using the guidelines enclosed here with.

Firstly, select your training split based on time availability and the type of adaptations you wish to develop. Secondly, select the appropriate exercises for you to use from the categories and then finally, select the type of overload pattern of sets and reps to be used. This will relate back to the specific adaptations that you wanted to occur as stated in step one.

Time availability obviously is a most important consideration when planning your physical work. Presently, I have no particular peak in mind to aim for but I want to be in a state of readiness should something come along that stimulates my interest. Some examples are included below with some specific routines added, but as you can see the possible number of permutations is unlimited and is up to your needs and experiences.

Eclectic Split 1. And after… See More. Functional Training Functional SHRED John Rusin. PRVN Compete is for those that are committed to putting in the time, effort, energy, and sacrifice to train like t… See More.

Functional Fitness PRVN Compete Shane Orr. Train Like The Pros See all. This is a FOUR day SIX week Mobility Program aimed at improving mobility, restoring range of motion and strengthen… See More.

New Mobility Explored Program Vernon Griffith. Train like an athlete, move like an athlete and perform like an athlete regardless if you are playing competitively or not. Field Sports Athlete Training Team Max Schmarzo. Come take the same journey that took Mac McClung from barely being able to touch the bottom of the backboard to wi… See More.

Basketball Mac McClung ELITE Jump Program Paul Fabritz. Titan Games winner Matt Chan delivers fresh, balanced, flexible, effective and time efficient programming. Cycling TrainFTW Matt Chan. The Professor Project gives you a program, community, and training system that will make you stronger, faster, a… See More.

Functional Fitness The Professor Project Brent Fikowski. Receive 5 training sessions per week of both the Jump Ship 90 Minute and 60 Minute program.

Functional Fitness Jump Ship Crew Jump Ship. Move Fast Lift Heavy's Christian Harris is giving YOU access to Coaching and Premier programming all in the palm o… See More. Functional Fitness MFLH Christian Harris. Functional Training Head Down Eyes Forward - Lunch Break Version Mattie Rogers.

Receive programming from the one and only Matt Wenning, world record setter in RAW AND EQUIPPED Power Lifting. Powerlifting Matt Wenning Conjugate Training Matt Wenning.

One worth checking out is this four-day a week training program for someone of any level of experience or ability that will help you feel strong and more athletic. This high-level athletic workout program will help you build muscle without feeling like a bodybuilder, give you better energy , and have you moving better through whatever life brings.

Your program consists of two pairs of alternating upper- and lower-body workouts. Your upper-body muscles train while your lower body recovers, and vice versa. Four training days allows for plenty of rest, plus room for your other athletic or recreational pursuits.

Any good program should deliver results, allowing you to get more out of life, without missing life by spending all your time in the gym. We start our workouts with the more challenging exercises and work our way through a deliberate progression of priorities.

Each workout starts out with a power movement. As we get older we progressively lose muscle mass, strength, and the ability to express strength quickly, aka power. Use it or lose it. We want to be able to retain our strength and our ability to express power as we get older.

Whether to enjoy our favorite sports or protect ourselves from harm. We focus on building strength with exercises like squats and deadlifts. We gain strength by focusing on heavier weight and lower reps. We focus on using weight we can control with good form though safe range of motion.

Sets of lower reps help us train our nervous system to recruit more muscle fibers efficiently, making us stronger. Being strong has limitless practical uses in life. Next we use exercises and rep ranges focused on building muscle.

Age-related muscle loss — called sarcopenia — has a strong relationship with early mortality. Having more muscle can enhance confidence, sense of well being, and the process of strength training has a strong relationship with better physical and mental health.

We finish your workout with a stamina building, low-impact exercise. This enhances your work capacity for your training, sports, and life. Pushing a sled, while challenging, can be a fun way to complete a workout, while providing joint-friendly training that supports your cardiovascular health.

We can add sets, reps, or weight. We can shorten rest breaks between sets. We will certainly see you improve technique and range of motion. Always adding sets becomes time prohibitive and always increasing reps starts to get out of the target rep ranges for our key goals.

Every time it again gets easy to do the top number of reps, add more weight. Massage guns, cryotherapy, and biohacking might sound enticing, but good old nutrition, sleep, and hydration are the keys to recovery and maximizing program results. Focus on getting 1 gram of protein per day per pound of lean body mass.

Overall calories needs will vary by individual but aim to fuel yourself to perform. The increase in metabolic rate from the training and recovery may lead to some fat loss anyway. Carbs are a better fuel for athletic performance and active lifestyles. Clean urine is a good sign. Cloudy dark yellow urine means your probably dehydrated.

Try to retain as much of the challenge and spirit of the program as possible and not remove the challenges that will lead you to your best progress.

We bring Maintaining alcohol moderation experts from a variety of fields to educate Athpetic, coaches, and parents on health, training, and sport Maintaining alcohol moderation. These programs focus on enhancing Colon cleanse for radiant health attributes such Maintaining alcohol moderation progrzms, speed, agility, Kidney detox diets, body control and ;erformance. Our team provides on-site and off-site testing services to evaluate a variety of athletic attributes tied to performance and fitness. We offer introductory and intermediate nutrition services to provide athletes and their support teams with customized dietary plans. Our training plan development sessions focus on providing coaches with optimized training schedules for their athletes. Sport Manitoba Performance offers year-round developmentally specific training programs for Wheelchair Sport Athletes looking to maximize their athletic potential.