Rams Athletics
Riverside High School
Girls Varsity Volleyball
Team Files.
Power Train Session March 17th
Free session at Power Train on March 17th.
Off Season Workouts
Anyone interested in working in a group, let me know which option you would like, and I will try and coordinate a group. Options include: Explosive Performance through Brambleton Sport and Health http://www.sportandhealth.com/ Power Train Sport and Fitness Ashburn http://www.powertrainsports.com/ Black Bench Fit flyer attached Performance Edge http://www.performanceedgeva.com/ Performance Edge – Competitive Strength Training - Overview Our program is a more non-traditional program in the sense that we do things from a ground/bottom up approach with our first and foremost mission/goal being to prevent injury through the teaching of proper movement mechanics, strength and power development, and finally speed & agility training. Most of the competitive team sports in the county, or for that matter, nation, are based on quick explosive movements of a 100% effort/output that then require a brief rest and recovery period that is then repeat over and over again throughout the course of a game or tournament. Most practices (if not every practice) for these sports have the athlete performing explosive speed and agility movements and conditioning with little or no regard to movement mechanics or strength development. Each athlete learns the specific movements required by their sport from those qualified to teach that sport. However, they do not receive the same qualified instruction and attention when it comes to developing the necessary strength to perform the sport specific movements they will need to withstand the wear and tear and pounding associated w/practicing, games and tournaments. The ability to move quickly is determined by the strength of muscles to generate force (contract). If those muscles are trained to move weight, they grow (in strength and ability to contract, not necessarily size) if done so through the instruction of biomechanically safe lifting protocols. This allows for more powerful movements with less risk of injury. Our goal is to provide sound movement skills according the athlete’s sport and position to increase their rate of force production and reduce the possibility of injuries. A few details: · #1 goal is to build strength to prevent injury (or in some cases recover/remain injury free) which will lead to improved speed, quickness, agility, etc. (see below) · Programs are written based on: o sport/position o goals and objectives o desired frequency and length · Periodization is built into each training program -- they are broken into 4-week mesocycles. · We offer a college bound program that includes contacting the designated school of choice, speaking with the said college’s strength coach and/or position coach and then working with that athlete to teach them the school’s program. Many of our former college bound athletes return to work with us throughout their college careers. Performance Edge – Training Program Content Dynamic Warm-Up (5 to 8 min) Prepares the body for the demands of a work out or practice: · Increases heart rate, respiratory rate and blood flow to the muscles · Increases core body temperature · Enhances muscle elasticity ------------- • Warm up with exercises for both the upper and lower extremities • Progress from low to a higher intensity • Multidirectional movement (Sagittal, Frontal & Transverse Planes) ------------- • Each client should feel like they are warmed up. • They should break a sweat with Dynamic Warm-up Core Stability and Pre-Hab (8 to 15 min) The process of teaching specific injury prevention protocols to increase or maintain functional movement through the use of specific strength, mobility and coordination exercises for the areas of the ankle, knee, hip, back/spine, shoulder, elbow and wrist. Prevent or lessen the risk of injuries before they happen! Individual/Specific Strength Exercises (35 to 50 min) The careful supervision and coaching of weight bearing or resistance exercises based on the team’s required movements for their sport and their mental and physical abilities. Physiological Parameters Developed: - Rate of Force Development - Maximum Lower/Upper Body Strength - Core/Rotational Strength - Increased Lean Body Mass - Anaerobic Work Capacity Stretching/Flexibility (12 to 17 min) Each participant will be required and instructed on soft tissue myofascial release (SMR) or foam rolling and the most efficient stretching techniques and protocols for increasing their range of motion.
Be sure to check out the General Files page for additional files.
