Getting stronger every day
It’s easy to get distracted by what other players are doing but the important thing is to get a little bit better everyday. This leads to excellence in the long run. It also says, don’t get complacent just because you may be better than others on your team.
Michael Jordan had talent but he was always competing against himself constantly and getting better everyday by doing things like taking 1000 shots a day.
Are you better than you were last year? Last month? Last week? Stay focused on YOUR goals and your improvement, that’s what you have control over! Let’s train!
I remember watching an interview with Floyd Mayweather and he seemed so relaxed before a fight. He mentioned that he trained as hard as he could so there was nothing to worry about. He was either prepared or he wasn’t.
There’s nothing like the feeling of getting stronger, getting faster, and getting more endurance for your sport. It’s like when you study hard for a test. If you REALLY studied for it, you get the paper and fill it out in a breeze.
“If I have seen further than others, it is by standing upon the shoulders of giants.” -Isaac Newton.
I am dedicated to sharing my knowledge and experiences with those who are interested in learning. I was very fortunate to be trained by some great coaches.
The 12 Week Strength Program is a cumulation of that knowledge.
What is it?
The 12 week strength program is for the serious athlete who wants results. This is a commitment of 12 weeks. A big part of getting results is showing up “consistently”- 1,2,3 days per week over the span of 12 weeks.
This undulating method is broken down into 3 week intervals and would like like this:
Weeks 1-3 – Volume Stimulus
Weeks 4-6 – Intensity/Load Stimulus
Weeks 7-9 – Volume Stimulus
Weeks 10-12 – Intensity/Load Stimulus
Why 12 weeks?
Proper periodization will keep you working smart in the weight room. This is a methodology that will keep your results both in the short term and long term.
“Changing phases and introducing different movements, rep schemes, and intensity brackets will help to create a new stimulus for your nervous system to adapt to, as well as setting phase-specific goals to make things continually interesting. “
What do you want to achieve?
What are you aiming for?
Strength?
Power?
Size?
Sport-Specific?
Rehab?
Relative Strength – Maximally improving strength without changing body weight
Functional Hypertrophy – Improving strength and moderately increasing muscle mass
Hypertrophy – Maximally increasing muscle mass
Strength Endurance – Increasing a muscle’s ability to contract repeatedly while minimizing fatigue
Strength Principles we follow:
1. Undulating method
-allows for CNS recovery and eliminates need for recovery week
2. Progressive Overload Principle
3. Appropriate Quality, Exercise technique
- Last Rep should look like your First rep
4. Tempo
- Looking to build intramuscular coordination, base of eccentric strength
5. Strength Ratios
6. Balanced Methods
- eccentric methods
- speed methods
- different grip lengths and widths
7. Intended Maximal Concentric Acceleration
- As fast as possible, this will create more tension which will tap into more high threshold motor units which will help you get stronger
Getting Started
- Uncover your goals, training year, and needs
- Complete Initial Goal Setting Assessment + (8) Private sessions
The 12 Week Strength Program is for athletes who are looking for serious results. By committing to 12 weeks, you are setting the stage for both your short term and long term goals.
When incorporating tried and tested strategies within sports performance and working with an experienced coach, you will be able to achieve the results you are looking for, both on the field and off.
Think you can commit to 12 weeks? Talk to your strength and conditioning coach today.