It takes more than luck and a few practices to turn someone into a champion athlete. You’ll have to prepare your mind body and will to compete, and this can take a lot of Hard Work, Dedication and Sacrifice, not to mention Blood, Sweat and Tears.
The Coaches at FA have all the skills and experience you’ll need to get to that point, and has produced a number of champions in the past, proving that their techniques work.
Regardless of age, size, gender, condition, or Goals, a persons Health, Athletic Performance and Quality of life are enhanced by being Stronger, Faster and More Powerful. Join our family and Change Your Life!
We’ll incorporate what competitions are being attended, as well as what your personal outcome is for each. We’ll also talk about what kind of personal goals you want to meet, whether it’s to become more flexible, stronger, or an overall better athlete.
1. Setting Goals
We at FA feel very strongly that the first step in designing a Strength Training program is to set goals for each individual. Whether you’re an Athlete looking to peak for competition or a FAnatic looking to get ready for a vacation, wedding, or a mud run, we feel there must be something to work towards.
2. What is practical?
How many days a week is the athlete or FAnatic willing to commit to their training?
How much time per day can the athlete commit to their training?
What equipment is available to be used?
3. Exercise selection
Each exercise that is chosen in your program is based off the 6 W’s : Who, What, Why, Will, When, and We.
4. Understanding Your Sport.
What are the Demands of the Sport
What are the Dominant Energy Systems used
What are the Limiting Factors – (these are the phases of strength training where maximum Performance will not be achieved if these components are not developed at the highest possible levels
Training Objectives – Training the athlete using the dominant phases of training during the right phase times of the annual plan
5. Plan it.
A Strength coach without a plan is just hoping to peak his athletes at the right time. Training without a plan is a recipe for disaster and that disaster is called overtraining.
Define the progression, this is the most important facet of designing a strength training program, without progression there will be no adaptation.
Once we establish what the goals, amount of time, energy demands, 6 w’s and when we know all competitions or major events we will then create the annual plan by dividing the yearly training cycle into the 3 phases of the annual plan.
Creating the annual plan
The first thing we do when setting up the annual plan is to set the the competition dates with the focus on peaking for the major competitions or in the case of a FAnatic the major events in their lives.
A. Preparatory Phase – the objective of this phase is to prepare the body for the rigors of the sport by focusing on gains in Maximal Strength > Power > Muscle Endurance, etc.
B. Competitive Phase / Maintenance – It is very important to train during the in-season. athletes who do not maintain their strength during the competitive season will lose 30-50% of their strength in 3-5 weeks. the loss of strength will quickly result in loss of performance.
C. Transition Phase – The objective of this phase is to Transition from one yearly plan or season to another or one training phase to another i.e., from a Maximal Strength Phase to a Power phase. The transition phase should completely regenerate the athlete.
6. Phases of Training
Breaking down the Annual Plan into more Manageable Training Phase – To Peak Performance at the time of Major Competitions. These are the actual Training Phases used at FA.
A. Foundation Training (F) -This phase is used for new or detrained FAnatics, it is also used for athletes in the early prep phase or in the transition phases to allow the body to recover and regenerate.
B. Hypertrophy (HYP) –
HYP 1 – Hypertrophy for Sports – The Main focus is on making the prime movers bigger by training full body and or multi joint movements with heavy loads and faster bar speed to recruit fast twitch fibers with minimal rest between sets.
HYP 2 – Hypertrophy for Bodybuilders – Isolating body parts and muscle groups with the goal of Muscle Growth, Symmetry, Aesthetics, and definition as opposed to performance, using split body routines so that the competitor can be judged for Competition.
C. Maximal Strength (MxS) – The ability to produce the highest amount of Force against a resistance This is the most important component because; WITHOUT STRENGTH YOU CAN NOT BE ANYTHING ELSE.
D. Converting to Power (PW) – The ability to exert the maximal amount of force in the shortest period of time. This is done by training with moderately heavy loads and fast explosive movements.
E. Muscle Endurance (ME) – S hort, M edium, L ong – The ability to perform strength movements for a long period of time or the athlete contracting their muscles for a prolonged period of time during competition.
F. Power Endurance (PE) – S hort, M edium, L ong – The ability to perform explosive movements for a long period of time.
G. Burst Training – FA’s Signature Training Method used for Conditioning and Energy System Training. Burst training will prepare the athletes body for what they will experience in the heat of the battle. This type of training will train the Alactic, Lactic, O2, and Aerobic Systems.
7. Make it a lifestyle!
Your training doesn’t stop at the end of every practice, so your goals shouldn’t either. When we create each plan, we take into serious consideration not only the short-term athletic goals you wish to achieve, but the long-term, life changing ones as well, and adjust your program so that you are meeting all of these needs.