Performance Class Athletes
Programming for every athlete starting at age 9. Developing the body for performance is an evolving long term investment. We provide the proper foundation and customized training regardless of your sport, position or ability. We believe in building athletes from the ground up, step by step, training block by block.
What we do best
Personalized Training Process &
Long Term Athlete Development
At the early stages of development, it is imperative that sport development programs are designed around critical periods of accelerated adaptation to training. These periods of development represent the time when young athletes are ready and able to develop fundamental sport skills and abilities such as running, jumping and throwing. In addition they are able to improve their speed, agility and balance, which are related sport skills. Young Athletes who do not develop their fundamental motor skills by age 12 are unlikely to reach their genetic athletic potential. At SHIFT, we break our development training models into 3 training stages.
All LTAD Programming Includes
Progressive Training blocks within each Group
2 in-class group sessions weekly
Manual training log
Online Training Program via "Trainerize App"
Movement & Posture
Intro to Load & Compound Movements
Force Development & Power
This goal of this program is to restore functional movement, teach body awareness while improving cardiovascular health. This is the foundation and base of the pyramid.
Concepts that are critical for maintaining a strong and healthy body include the following:
Self Myofascial Release (SMR) to address muscle soreness
Training the global stabilizers and learning coordination
Mobility drills that will help increase functional movement
Introduction to different energy systems (aerobic, anaerobic)
Understand how posture plays a role in all of exercise
This phase is mandatory given the importance of the above principles.
Monday & Wednesday @ 4:30pm
It is important to note that postural issues must be corrected before starting this phase of training.
The focus of this program will centre around the following:
1. Building on body awareness and coordination via dumbbells, kettlebells, barbells
2. Introduction of various strength equipment and educating when best to use which tool
3. Proper training of the core as this is the foundation of all compound movements
4. Understanding of time under tension (tempo) and differentiating between eccentric and centric movements
5. Teaching of technical barbell movements requiring total body control. These will include: barbell back squatting, barbell front squatting, barbell deadlift, barbell bench press, barbell overhead pressing
Load will not be the same for everyone. An assessment is required to determine the proper load (weight) for each individual to ensure safety and proper mechanics.
Monday & Wednesday @ 5:30pm
By now you should be familiar with various barbell compound mechanics, using weights, and jumping. The next phase will increase intensity (difficulty) and introduce plyometrics. Plyometric exercises are to build speed and power via learning how to shorten the stretch cycle.
The intent of this program is to improve force development aka - power and speed. In order to be 'fast', and, 'explosive', hip extension and a strong posterior chain are key.
Training the fast twitch muscles requires lots of practice as technique is key. This is a longer than average mesocycle with five training sessions per week and one active recovery workout.
Proper speed development requires ample rest. Watch the rest periods. They are long for a reason - to maintain QUALITY.