The process involves a sequential pattern of fitness testing, strength and conditioning, mental training, and soft-tissue protocol to achieve peak performance.
I. DISCOVER EACH INDIVIDUAL’S PHYSICAL AND PERFORMANCE GOALS.
A. Goal Projection of Personal / Health / Fitness / Athletics Vision.
B. Desired timeline to achieve results.
II. FUNCTIONAL FITNESS TESTING
This component ensures that a safe and effective approach is administered from the very beginning.
Our comprehensive approach starts with gathering the participants health and medical history, and is followed up with assessing a series of measurable functional data that informs the program coach of any points of concern that will immediately alter the course of the process.
Advanced Athletics has designed a protocol to meet most potential issues. We focus in on the establishing the foundation of having the proper the biomechanics, musculoskeletal structure, and core stability as they most effect our results in performance and prevention
A biomechanical diagnosis requires analysis of function, mobility, and stability of the involved joints and their functional links. We now realize that understanding musculoskeletal problems requires knowledge of how loads are transferred through the body and how deficiencies in one part can influence the function of the entire system. - Andre Vleeming, 1998
In the interest of each participant’s self-discovery, a results consultation will be given following the process below:
- Health/Medical History
- Body Weight, Composition, Girth Measurements
- Postural Analysis
- Musculoskeletal Analysis
- Functional Weight Bearing Tests
- Isolated Range of Motion Testing
- Core Testing
- Muscle Strength/Endurance Testing (additional service upgrade upon request)
- Agility Testing (additional service upgrade upon request) - This test includes movement pattern analysis which will determine whether or not there is an optimal range of motion (r.o.m.), and correct posture balance while maintaining optimal speed throughout the entire r.o.m.. From this analysis, we can determine which muscles or muscle groups need more strengthening and/or flexibility.
III. NUTRITION & GENERAL HEALTH
Advanced Athletics realizes that nutrition is a key component to the overall success of the program. There are many philosophies on nutrition, and the one that has had the best results for any fitness goal, and the longest lasting is that of Blood Sugar Stabilization. We believe that it's easily achievable when health is made the priority. That's when nutrition is no longer a “Diet”, it’s a Lifestyle.” – Learn more here.
IV. INDIVIDUALIZED STRENGTH & CONDITIONING PROGRAM DESIGN
We design each program based on the results of the analysis, and the individual’s specific goals. Every individual begins at square one, and will not skip a step no matter if they are a professional athlete or a business executive. The program consists of four progressive phases of training, all of which seek to accomplish specific objectives in preparation for the next step:
Phase I – seeks to build a solid base physiologically and mentally by the following:
Rehabilitate any injuries which may exist
Any pre-existing injuries are diagnosed by a physician, and rehab protocol is designed and possibly implemented by a physical therapist. This may include a variety of techniques and modalities. Techniques such as structural re-alignment, joint mobilizations, myofacial release, soft-tissue massage, stretching are used to improve the health and integrity of the traumatized soft-tissues. Then, reinforcement is established with implementing corrective joint or muscle strength/stabilizing, and movement re-education exercises.
Enhance each individual’s balance base
Establish a solid aerobic base
Phase II - seeks to build from the base that was previously established in Phase 1 by the following:
Increase Muscular Strength
To accomplish this, a periodization is introduced in which controlled moderate speed movements are met with a progressive increase in weight and a decrease in the number of repetitions.
Increase Muscular Power
Introduce Sport/Activity-specific Exercises
Phase III – Seeks to combine the anaerobic and aerobic capacities into one a series of Circuit training workouts to reach peak levels of conditioning.
Introduces Combined Multiple Disciplines
This is the most challenging aspect in that it challenges the muscular system, the cardiovascular system, the nervous system, and one’s mental toughness all in one highly intense, fun, and exhilarating workout. It is designed so that there are specific work to rest ratios based upon the intensity of each exercise and the objective of each circuit. There are four different circuits with four different objectives.
This phase mimics the dynamic energy demands involved in an individual’s sport or activity. Advanced Athletics has proven this to be one of the deciding factors in developing the edge over athletes of respectable skill and athletic ability
Phase IV – seeks to ultimately peak an athlete’s body for competition
Pre-competition drills for both practice and game. This involves a set of exercises and movements designed to prepare the body for activity/competition by way of warming up before and cooling down after. The exercises incorporated here are designed for preventative maintenance for the body using active stretching, sport-specific footwork, and plyometric exercises. Each phase can last anywhere from 2 to 8 weeks based on an individual’s physiological and mental response to the progression. Factors include: Pre-existing experience Pre-existing conditioning level Pre-existing injuries or restrictions Pre-existing imbalance or dysfunctions Neural Response – strength, coordination or motor learning Mental toughness Genetics Competition Schedule
V. PERIODIC RETESTING WILL BE GIVEN FOR QUANTIFICATION PURPOSES
Remember that it is clear that success is tightly linked to progress, and progress is best assessed by detailed, periodic evaluations of performance. Body Weight: Monthly or Bi-monthly weigh in Composition & Girth Measurements: Once every 1 to 3 months Postural Analysis: Subjective from daily, weekly or monthly.
- Musculo-skeletal analysis: Subjective from daily, weekly or monthly.
- Functional Weight Bearing Tests: Subjective to daily, weekly or monthly.
- Isolated Range of Motion testing: Subjective to weekly or monthly.
- Core Testing: Subjective to weekly or monthly.
- Muscle Strength/Endurance Testing: Subjective to weekly or monthly.
- Agility Testing: Subjective to weekly or monthly.
VI. REASSESSMENT AND MODIFICATION OF THE PROGRAM IS A CONSTANT TO MAXIMIZE RESULTS.
Orchestrated manipulations take place due to the observations and results from workout to workout, or re-testing. The program is in a constant state of flux to safely, efficiently, and optimally stimulate an individual’s body and nervous system for peak performance. The modifications may be in exercise, resistance, sets, repetition, or recovery.