You really CAN achieve anything, as long as you have the right tools.
The right physical tools, the right mindset, the right attitude and the right support. While we can help you with all of that, we’re going to focus on the right physical tools here.
No matter your sport, or combination of sports, there SHOULD be a method to your training schedule…this is called ‘periodization.’ In case you were wondering a little more about it, here’s a great article:
Essential to all athletes is an off-season program and year-round conditioning program. Athletes are often too late coming to the realization that they cannot expect to get in shape right before pre-season training without having a high risk of injury. Athletes should progress gradually in their conditioning so that they are not doing anything “too hard”, “too fast”, too far”, “too quickly”, predisposing themselves to injury.
Off-season conditioning programs should address conditioning, strength training and flexibility. During the off-season, the exercise program is at a lower level, thus allowing tissue healing; and the program should peak right before the competitive season. A structured program should be followed for the greatest benefit. A year-round program helps to prevent injury and a maintenance program helps to prevent recurrence. The training program should follow an interval fashion and should be formulated so that the athlete reaches peak fitness during the competitive season, or periodization.
Conditioning needs to be approached with the same motivation and organization as the competitive season. Without proper conditioning, muscles, tendons, ligaments and bones are more likely to suffer injury. A lack of conditioning contributes to poor performance and inconsistency. Proper conditioning cannot, however, be obtained in the 4-5 weeks of preseason practice. A well-planned, year-round program is needed to minimize the risk of injury and prepare for peak performance during the competitive season.
A good program includes more than strength training, as muscle strength is only one requirement for performance. Flexibility, speed, power, muscle endurance, aerobic/anaerobic capacity, agility and coordination/skill training are also components of a good conditioning program. In addition, the athlete must pay attention to nutrition and mental preparation. Here are some good components to adhere to:
1. It is important that the core of the body—thighs, hips, trunk, shoulder—be strong to provide a stable base for movement and reduce stress on the body.
2. Train for muscular balance. Joint stability relies on the contradiction of muscles on both sides of the joint; therefore, a program which emphasizes only certain muscle groups leaves an athlete susceptible to injury. It is also important to train both sides of the body.
3. Train strength before power or endurance. A base level of strength must be achieved before power drills and muscle endurance exercises can be successfully initiated. Bodyweight exercises must be maximized before external focus is added.
4. Emphasize quality of exercise, not quantity. Few understand that the training stimulus must also be progressively and periodically varied. All programs have positive and negative aspects no matter how well designed or specific – too much time on one program and you’ll lose to the positive aspects and accumulate the negative aspects
5. Train for muscle endurance. Muscle endurance is critical for preventing injuries. Once muscles are fatigued, the stability of the joint is disturbed which may lead to a variety of injuries.
6. Although a conditioning program is used throughout the year, the concept of periodization should be implemented. Strength gains do not occur by muscle fibers becoming larger, instead, strength increases when the nervous system becomes more efficient at causing muscle fibers to contract.
We believe in dividing the sports year up into four different training phases. Our work begins depending on where we’ve acquired a team in relation to the competition season. Ideally, we like to begin work with a team during Phase I; however, we design our programs to encompass all four different training phases. Here is a periodization sample by phase:
Phase I Preparation Phase–Begins eight to twelve weeks before pre-season training begins. Focus is on strength conditioning, both in muscle development and in core to ensure an athlete’s body is strong enough to handle the ensuing pre-season and competition. A focus is also put on flexibility (a longer muscle is a stronger muscle) and balance to ensure minimal risk of injury and maximum output of muscle. Speed and agility becomes the focus towards the end of the preparation phase.
Phase II Pre-Season–Begins four to eight weeks before the competition season starts. Now that the athlete’s strength is up, focus is more on power; combining their muscular strength, their core strength and their flexibility and balance with speed and agility and skill drills to maximize power output. Strength conditioning and flexibility is still emphasized along with their skill. At the end of this phase, athletes should have reached periodization, or their peak to take them right into the competition phase.
Phase II Competition Season–Focus now becomes on keeping their skill sharp, and their flexibility and mental focus high. Strength conditioning is still prevalent, but more focused in their core. Drills such as plyometrics and endurance training are decreased to ensure optimal energy levels for competition.
Phase IV Off-Season—The athletes are now given a ‘rest.’ Conditioning is dramatically scaled back and the emphasis is split between strength and endurance. The main focus is put on flexibility to reduce the risk of injury during the off-season, as well as core training to ensure their core muscles stay strong, producing good power output once preparation season starts.
Now you know a little more about periodization. Want to put it to good use?
Are you a basketball player? Is your kiddo a basketball player…Or wondering if they want to become a basketball player? Then we have the perfect camp for you or them!
And tomorrow only (Saturday, June 23rd), we have the perfect special to register for the camp.
The 3-day camp, which focuses on physical performance, basketball skills and life off the court is regularly $249 ($199 if you’re a College Bound or i9 Athlete). But tomorrow ONLY (Saturday, June 23rd), we’re registering athletes, regardless of original cost at ONLY $99.
But hurry! There are limited spots in each age group – they are partly filled and will go fast tomorrow. So call (614-735-9890) or email (firstname.lastname@example.org) immediately with registration details (we accept cash, check and/or credit card).
For more details, check out the blog page. Register today…Stay Healthy & Active!! Greg (614-746-9185)
Gone are the days when pregnant women were told to ‘Get Your Rest’; ‘Don’t Reach Your Arms Above Your Head’; ‘Have Someone Else Lift/Do That’, etc. Today’s moms-to-be and new moms are more active, more fit and more healthy than ever…and it’s showing in their babies!
For several years now, professionals and doctors have told expectant moms to get up, get moving and exercise (within reason and within each individual’s own limits); but now researchers say that a pregnant woman’s workout will also aid her baby’s nervous system.
A recent study found that compared with those of sedentary women, exercisers’ fetuses had better control during breathing movement, a sign that development of their respiratory and central nervous systems was on track.
They also had significantly lower average heart rate and more heart rate variability, both promising predictors of health.
The exercising moms-to-be (between the ages of 20-35) walked at a moderate to vigorous pace, did stationary cycling or ran at least 30 minutes three times a week and supplemented these cardiovascular workouts with strength training exercises.
And what about supplements for mom & baby? It’s common knowledge that folic acid is a must-take when pregnant to prevent certain birth defects. But this vitamin is believed to be even more vital than ever. Women who hope to become pregnant that take the vitamin for at least a year before conception also reduces the risk of preterm birth by at least 50%.
Did you know that if you are an expecting mom and considered obese, 20% is is a number you need to be aware of? It’s the percentage of decrease in an ultrasound’s ability to detect fetal problems in obese women compared with normal-weight women.
20% is another percentage women who take antidepressants throughout pregnancy need to know. They’re 20% more likely to give birth prematurely. However, surprisingly, the same % of depressed women who aren’t treated for depression while pregnant will experience pre-term birth. These numbers are compared to only 6% of women who aren’t depressed give birth prematurely.
So what does all of this mean for expecting women? These findings and statistics may seem overwhelming, especially considering everything else you need to learn and prepare for to give birth. But having a good fitness, nutrition, stress management and overall wellness plan in place for your pregnancy is key to keeping both you and your baby happy and healthy, both during the pregnancy and after…and is the absolute best gift you can give your little one! So if you need help with your plan, don’t hesitate to contact us…we can help. We hope these stats gave you something to think about and consider if you’re pregnant or expecting to become pregnant!
On the flip side, after all that careful planning during the 9 months (and sometimes earlier), not much prepares you for losing the baby weight after delivery. We can help with that, too. Check out our awesome Power Mommy class (and check out the awesome sale we have going on right now – details at the bottom)…
**You MUST pre-register to attend. To participate in the summer session, at any time, you MUST be pre-registered by June 1st…registration for the entire summer is cut off that day. To do so, simply contact us at 614-735-9890 or 614-746-9185 or you can shoot us an email at email@example.com
-Fitness Instruction that focuses on endurance, agility, core and power, fat loss and lean muscle retention
-Pilates and yoga based instruction
-Supplemental health & wellness topics
-Must bring your own mats
-Fun filled atmosphere where you build friendships, camaraderie and share your goals with like-minded moms and their little ones
-Bring your little one to incorporate into your workout…use your Bjorn, backpack, stroller or just freestyle it. Little ones 5 and under only please.
Summer Session Start & End Date |
Monday June 4th 2012
Friday September 28th 2012
Get your workout in in the morning or evening |
8:00-9:00 a.m or 6:00-7:00 p.m.
4 Days a Week |
Monday – Tuesday – Thursday – Friday
2 Convenient locations |
Carriage Place Common Park; 4900 Sawmill Road; Columbus, OH 43235
Goodale Park; 120 W. Goodale St; Columbus, OH 43215; Southwest Corner by the old baseball diamond/backstop
4 Convenient Packages |
One Session $17
One Week of Sessions (4) $60
One Month of Sessions (16) $192
One Summer Unlimited (May-Sept) $499
1 Power Sale Going On |
Buy 1 single session, get the 2nd session FREE = 2 sessions for $17
Buy 1 week of sessions, get the 2nd week at 1/2 off = 2 weeks for $90
Refer a FRIEND |
Bring a friend and get your session for FREE. Refer a friend and get CASH BACK. Contact Power Flex for details.
**You MUST pre-register to attend. To participate in the summer session, at any time, you MUST be pre-registered by June 1st. To do so, simply contact us at 614-735-9890 or 614-746-9185 or you can shoot us an email at firstname.lastname@example.org
**Space is limited in each Power Mommy, so sign up today! See you Monday the 4th!
Training for any sport is multi-faceted. Skill training for your particular sport and often positions within your sport is necessary. Strength training is also very important; and speed and agility training has come to the forefront in recent years.
But one medium of athletic training that is often overlooked is flexibility. Athletes typically go through some form of warm-up and cool-down stretching, but these regimens are often antiquated and are performed with little or no instruction or enthusiasm on the athlete’s parts.
All that is beginning to change. Professional athletes have come to realize the importance of a good flexibility program, and athletes at the collegiate and high school levels are quickly catching on.
Exercise mediums such as Pilates and yoga have garnered national attention with the participation of high-profile athletes such as Tiger Woods, Kobe Bryant, Tony Stewart and various teams. One member of the Cincinnati Bengals even opened a Pilates studio in the Cincinnati area.
So what’s making these athletes sit up and take notice of an exercise medium that was once thought of as something traditionally geared to the soccer moms?
Flexibility is needed for, among other things, improved range of motion and power output. Stretching properly allows the muscles to grow to their full potential providing increased speed and vertical height. It also prevents the possibility of over-training or likelihood of an injury. Here are some of the benefits Pilates and yoga have to offer:
- One session of yoga can provide dynamic stretching cycles for proper warm up, as well as static stretching poses more appropriate for cool down;
- Stretching cycles used in your yoga practice can be used to target different muscle groups to help prevent or overcome injury;
- Increased flexibility leads to better range of motion and core-strengthening leads to maximum power output, both of which lead to better performance;
- Having good flexibility and a strong core lead to decreased risk of injury and quicker recovery coming off an injury;
- Balance helps with agility and body control — both Pilates and yoga are exercise mediums that isolate balance exercises;
- Every form of competition is 90% mental – regular practice of Pilates and yoga works out your mind to improve concentration and mental focus;
- Regular yoga practice also helps with breath control – deep breathing techniques help deliver oxygen-rich blood to your muscles preventing fatigue.
The benefits of a good flexibility program, especially combined with a great core-strengthening program, are endless. Give your body the edge; athlete-based flexibility programs are available through our individual and group training, as well as our camps and clinics.
Thinking of starting a flexibility program but don’t know where to start? Contact us today, we can help you get that edge over the competition. In the meantime, stay healthy & active!
Erin Morrow and the rest of the Power Flex Team