1. SPORTS SPECIFICITY
Training programs are designed to meet the specific metabolic and biomechanical needs of your sport.
2. MULTI-JOINT MOVEMENT
Movement patterns in all sports require the synchronous recruitment of multiple muscle groups. Closed-chain (standing) multi-joint exercises are most effective for training the body to perform complex movements explosively.
3. PERIODIZATION
To maximize gains when training for strength and power, programs are divided into cycles or phases-each with specific goals that enable the athlete to "peak" for competition.
4. "POWER ZONE" TRAINING
You must be powerful to compete! Power (force x speed) is produce in the "power zone" --the area between mid-torso and the knees. Muscular strength and power in this region is crucial for producing explosive movements.
5. RECOVERY
No program can be successful on its own. You must be committed to doing the right things before and after you work out. A healthy diet, adequate rest and sufficient hydration are critical.
6. INTENSITY!
Numerous factors influence athletic success. Many of these are what we called "intangibles" --Mental toughness, desire, attitude, teamwork, and focus. Have a positive attitude! Be mentally tough! Take pride in what you do! Be focused! Train with intensity!
