|
Explanation of Phases: These phases are in-place and integrated into to every strength and conditioning program offered at the Overtime Training Center.
Beginning Phase: This phase is geared toward athletes who have little or no experience in athletic development, strength, or physical training of any kind. The objective of this phase is to 1) Introduce remedial level strength training to incur the proper physical adaptations necessary to learn and execute more advanced exercises. 2) Utilize the repetitive effort method to enhance muscular and connective tissue development as well as practice proper motor learning. 3) Utilize isometric method to enhance the body's capabilities to maintain correct postures during exercise and sporting movements. 4) Prepare the athlete to advance to the next phase.
Intermediate Phase: This phase is geared to the athlete who at least has introductory level experience in an athletic development and/or strength training environment. For example, athletes who qualify for this program must have the ability to execute bodyweight exercises (e.g. pushups and pull-ups) properly and have the ability to demonstrate required athletic postures to execute barbell lifts. The objective of this phase is to 1) Introduce basic barbell/ dumbbell lifts into their routine via sub maximal and repetitive effort methods. 2) Emphasize the development of a functional muscle structure to prepare the athlete to execute more explosive lifts as well as maintaining a structural balance to help prevent chronic injury. 3) Develop a specific conditioning base that will carry-over to their respective sport. 4) Prepare each athlete for advancement to the next phase.
Advanced Phase: This phase is geared toward the advanced athlete who has a significant foundation in strength and athletic development training. The advanced phase is defined by its highly charged and competitive atmosphere which is highlighted by the competition between sub-groups (and athletes themselves) in the program. This phase utilizes advanced strength and conditioning methods, such as the Maximal and Dynamic Effort methods, which are used world wide to produce top athletes. The objectives of this phase is to: 1) Develop such skills as maximal strength, strength-speed, speed-strength, explosive-strength, and specific conditioning. 2) Raise many athletic abilities to the maximum to enhance each athlete's overall abilities. 3) Specify weaknesses throughout the training cycle so they do not return during the season. 4) Truly prepare each athlete's mind and body for the rigors of their respective sporting season.
Measuring Progress: When do athletes progress in to a new phase? In our first two program phases (Beginning and Intermediate) athletes are measured in an objective sense such that the coaching staff evaluates efficiency with an emphasis on correct biomechanics. (i.e. - coaches visually identify any deficiencies or improvements in correct posture during exercise). Keep in mind the primary goals of these two phases is to 1) establish a base so more extensive strength and conditioning can be done in the future 2) establish improvement in athleticism through mastery of movement and exercise technique to build proper muscles, enhance coordination, and aid in preventing injury. Timelines are not definitive, but can typically take from anywhere form a few training months to 1 full training year (which does not need to run concurrent but would rather coincide with our seasonal schedule) to demonstrate enough improvement for advancement into the next program phase.
|
