Programs

We offer Youth and High School Training Programs.

Dates, Times & Details

 

June 12th – August 18th, 2016

Facility Hours:
Monday – Thursday

6:00 a.m. – 12:30 p.m.

5:00 – 8:00 p.m.

Friday

6:00 a.m. – 12:30 p.m.

Saturday

6:00 – 11:00am

***All hours are subject to change.

High School & College Private Group Training

Mission
To prepare athletes for the upcoming season through high performance programs and a motivating group environment.

Program Goals
  • Decrease injury potential with proper warm-up and cool down protocol
  • Increase speed and quickness with plyometrics
  • Increase muscular strength and power
  • Increase sports specific conditioning (energy system development)
  • Enhance multi-directional speed and agility
  • Increase core strength
  • Improve psychosocial and body image
Program Guidelines
  • Progressive Overload – The gradual increasing of volume (reps x sets) and intensity (% of max) from workout to workout or week to week.
  • Muscle Regeneration – Allowing the body to recover from exercise.Download weeks (low volume, low intensity weight training), Post workout & game meals (high carbohydrate / moderate protein), Foam Rolling, Pool Mobility Workouts, Ice Baths, Hurdle Mobility, and Aerobic exercise (light bike ride or jog) are methods we use.
  • Planned Performance Training – Alternating periods of Progressive Overload with Muscle Regeneration to maximize performance.
  • Perfect Technique – Of course we teach and stress perfect technique.Through the course of teaching proper technique I notice muscle imbalances and as a result, can add corrective exercises to their personalized workout.
  • Specificity – We create profiles for each student-athlete, faculty, and staff in order to create a personalized workout.We discuss if they are training for a specific sport(s) or general fitness, performance and fitness goals, injury history (with help from the athletic trainer if needed), and training history.This profile also holds all their performance test scores.
  • Training Variety – These are advance techniques we use with our workouts to keep athletes engaged and excited about training.
    • Super Sets – Alternate sets between two different exercises.You can super set opposing muscle groups or the same muscle group.
    • Circuit Training – Performing multiple exercises (6-10) with multiple pieces of equipment for a period of time or number of reps in succession with minimal rest.
    • Barbell Complexes – A circuit using a fixed barbell weight and one space.
    • Complex Training – Performing a Strength movement (Box Squat) with a Power movement (Squat Jumps) in a similar movement pattern.This can also be called Contrast Training – A 10 yard sled push followed immediately with a 20 yard sprint
    • Cluster Sets – Short rest periods (10-20 seconds) between reps within one heavy set.This allows the athlete to lift additional reps of their 3RM or 5RM.
  • Competition – To increase the energy of each student-athlete in the Fitness Center with workout challenges (sled races and tug of wars), Keiser competitions (highest power score per exercise), and the Record Board.
  • Balanced Programming – We program all the basic movements found in the gym and in life into every person workout.They include Upper Body Pull (horizontal and vertical), Upper Body Push (horizontal and vertical), Lower Body Pull, Lower Body Push, Rotation, and Stabilization.

     

    Sample daily schedule
    minutes typical workout focus
    5 foam roll warm up/dynamic flexibility massage and stretch to prepare to perform
    20 speed and agility training speed mechanics, acceleration, deceleration, change of direction
    5 core strength abs, lower back, butt and hips = core muscles
    25 corrective exercise, strength and power development fix weaknesses, teach proper techniques, improve size and strength
    5 foam roll cool down/static stretching massage and stretch tight muscles
  • Youth Training Program

    Mission
    To create a safe and fun environment for kids to exercise, learn proper movements, improve body image, and create healthy habits.

    Program Goals
    • Increase muscular strength and cardiovascular health
    • Improve bone health
    • Enhance motor skills and sports performance
    • Decrease injury potential
    • Improve psychosocial and body image
      Promote and develop exercise habits to decrease childhood obesity
    Program Guidelines
    Using a variety of safe, effective and fun training methods, the focus of the program is on increasing endurance, flexibility, body weight strength and agility.Each athlete will:
    • test pushup endurance and box jump height
    • have a fitness folder to chart progress
    • begin with a relatively light load and focus on correct technique, including muscle balance and posture
    • be educated about recovery, healthy nutrition, proper hydration and adequate sleep

    Youth Training program is based on science, research, and Volkmar’s 12 years of training experience. Program design is based on the National Strength and Conditioning Association (NSCA) Position Statement on Youth Strength Training and the American College of Sports Medicine (ACSM) Position Statement on Youth Strength Training.

    Program Details
    • Open to children ages 8-12
    • Starts June 26th for 8 weeks
    • 3-5 days a week based on the athlete’s ability
    • 60 minute sessions
    • $400
    Sample daily schedule
    minutes typical workout focus
    10 foam roll warm up/dynamic flexibility teach proper warm-up techniques
    20 speed and agility training, conditioning games learn speed mechanics, acceleration, deceleration, change of direction techniques; improve cardiovascular fitness with fun conditioning games
    10 core strength abs, lower back, butt and hips = core muscles
    15 corrective exercise and relative strength development fix weaknesses, teach proper techniques, improve body weight strength
    5 foam roll cool down/static stretching massage and stretch tight muscles
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