Developing a stronger and more muscular physique, that transcends into a faster, more powerful, and quicker athlete, is a primary goal, and is necessary for consistent and outstanding athletic performances. For those student-athletes who aspire to play on the collegiate level, building a college ready body is mandatory.
In every great collegiate program, the strength and conditioning coach is often referred to as the head coach's most important assistant. Why? Because consistently improving strength, speed, power, quickness, and agility, while recovering from injuries as quickly as possible, are critical for team success.
On the high school level, athletes who participate in Coach Green's sports performance, weight lifting, and athletic performance training programs, progress much faster than those who depend on school programs only. In addition, every year, there are many athletes who switch over and train with Coach Green after experiencing a "big box" sports performance program, with a multiple trainer, business model.
When an athlete chooses to work with Green Athletics USA, they are trained by
Coach Green only, every set, every rep, every workout, and every season.
Sports Performance and Athletic Performance Training Guidelines
1. Injury Prevention - Reducing the risk of injury during competition and training is a major focus within our program. We identify common areas of injury for each sport and position, and develop resistance training protocols designed to decrease the incidence of such injuries. We have also helped many athletes rehabilitate after an injury, getting them back to full speed and strength, as quickly and safely as possible.
2. Training Form and Function - Emphasize proper technique in the weight room, on the track, and on the field. Break down movements and skills and insist athletes pay attention to detail. This will not only aid in injury prevention, but ensure that the proper musculature is being engaged during each movement.
3. Ground Base Exercises - Most sports are played with athletes' feet in contact with the ground. As a result, an athlete's ability to execute skills is largely based on the body's ability to transfer force and power generated from the ground to the desired areas of the body. Ground-based exercises provide a base of support and are key components in developing power production for many athletic movements. These exercises are emphasized in various phases of the resistance training program.
4. Power Movements - Athletic movements are quick and explosive in nature. Power movements train muscles to react quickly and explosively. These exercises are action-specific. For example, a jump in football is similar to a jump in basketball. They should be quick, explosive, and powerful. Resistance training movements that develop these characteristics include high repetition squats, plus weighted vest drills such as box jumps and tuck jumps.
5. Speed of Movement - Athletic activity is quick, powerful, and performed with speed. During the proper training period, I emphasize moving resistance with speed and quickness. Speed of movement in training allows for maximum recruitment of fast-twitch muscle fibers, which are the most powerful and explosive muscle fibers in the body. Maintaining speed of movement with resistance maximizes gains in power. The weighted vest I used in conjunction with the proper exercises develops speed and power synergistically.
6. Sprint Mechanics - The ability to get faster in a 40 or 60 yard sprint requires specific track training techniques that will improve stride length, increase leg turnover rate, develop an explosive start, and create a proper arm swing. It also requires consistent training on the track, dynamic stretching to prevent injury, the correct weight lifting protocol, and a physique which consists mostly of lean body mass and low body fat.
7. Body Weight Exercises - The ability to control one's own body weight is extremely important for all sports. Exercises such as the lunge, step up, dip, pull up, inverted row, and push up are a few examples that help an athlete gain control over their own body weight, and are emphasized in resistant training.
8. Posterior Chain Development - Posterior Chain musculature includes the Gastronomies, Hamstrings, Gluteus, and Lower Back muscles. These muscles are greatly involved with the power principle known as tripple extension of the ankles, knees, and hips. This is a power motion, and the posterior chain is very instrumental in the development of athletes and injury prevention. Every action sport can benefit from Posterior Chain training and is emphasized in weight lifting workouts and field training.
9. Change of Direction Drills - The ability to start and stop quickly, move from lateral to linear directions rapidly, and explode into a vertical leap, all in quick transition, is a requirement for action sports. Field workouts incorporate plyometric and agility training which enables athletes to improve their athleticism while improving their quickness, reactions, vertical leap, and close out ability.
10. Cardiovascular Conditioning and Recovery - Stamina and endurance are performance requirements in all action sports. The ability to recover quickly throughout an entire game requires a cardiovascular system that delivers maximum oxygen output to the working muscles, and a more efficient dissipation of lactic acid. Fast paced track workouts help produce this type of physiological response while increasing performance and recovery.
11. Pyramid Lifting Principle - In the weight room, the pyramid lifting principle is a training method that prepares each muscle group for maximum weight loads without excessive stress on the tendons, joints, and ligaments. During every exercise, the muscle group being trained is properly warmed up and stretched during the first set. This is a critical component for injury prevention, both short term and long term, and is mandatory before any heavier weights are lifted during subsequent sets. Maximum weights are never lifted before the fourth set.
12. Weight Training Coordination - Athletes in high school are often subjected to weight training workouts that are limited in scope, time and adult supervision. Making the proper adjustments to an athlete's weight training routine is critical for an athlete's overall development, health, and performance. Failure to do so can lead to injuries caused by poor technique, muscle imbalances, improper recovery times, limited stretching, or the overloading of weight without proper warm-up.
13. Sport and Position Specific Nutrition - Building muscle while maintaining a low body fat percentage, recovering from workouts, and sustaining high levels of energy for practice and game time performances requires a nutrition plan that incorporates the correct balance of nutrients and caloric values every meal. Proper meal timing and the correct portion sizes are taught to maximize the windows of opportunity for lean body mass gains and weight management. Proper hydration is incorporated to sustain peak performances and to avoid dehydration, heat exhaustion, and cramping.
14. Physical Development and Anatomical Adaptation - Create the proper training protocol for every athlete. Understanding when to incorporate power lifting exercises with heavier weights (e.g. squats, power cleans, dead lifts, and bench press) is the protocol for building mass without injury. Consistent total body strength training with proper bio-mechanics, plus the appropriate core exercises, builds the structural foundation necessary for young athletes to perform mass building exercises, safely and efficiently.
15. Training Progression and Athletic Performance Analysis - Athletes are evaluated on a consistent basis, with the necessary adjustments made to ensure proper physical development, functional form, improved athleticism and speed, injury prevention, and on-field performance.
16. Structural Balance and Periodization - Athletes are trained to achieve Structural Balance throughout their entire body (upper and lower, left and right side). In addition, athletic training programs are adjusted for the correct training protocol during each athlete's sports season (e.g. off season, pre season, and in season).
17. Attention to Detail and Relationship Building - Coach Green personally trains all of his athletes in either a one on one, or small group setting. In small groups, athletes train with other athletes of similar strength, physical development, age and/or physical maturity level for a given training protocol, sport specific, and athletic goals.
18. Recovery Systems and Recommendations - Coach Green helps in coordinating external recover protocols including Cryotherapy, Stretch - Mobility, Normatec Compression, Massage Therapy, and Chiropractic Adjustment. He has a network of proven professionals and quality services for all of his athletes and clients.
The above referenced information may not be distributed or copied without expressed written consent.
Athletic Performance Training Guidelines
"I Develop Good Athletes into Great Athletes including multiple
phases of Training, Performance, Nutrition, and Recovery ."
in all Phases
ATHLETE SPECIFIC * SPORT AND POSITION SPECIFIC * PERFORMANCE TRAINING AND EDUCATION
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