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Give to Brock. Every gift makes a difference. McMaster Performance. McMaster Performance is a High Performance Training Centre for athletes of all ages Masters and abilities located at McMaster University. McMaster Performance is dedicated to the development and progress of committed athletes.

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Are you looking to take your game to the next level? Training sessions are offered: Monday to Friday: pm. Learn More. Get started. School Board programming. Enhancing physical activity education through sport Improving the execution of physical education to local school boards, high schools and PE classes.

Lead Sport Performance coaches will conduct interactive and experiential sessions to enhance the knowledge on PE assessment programming and how to apply the Long Term Athlete Development LTAD model to the existing curriculum. Local PE and health classes can join BSP for a half or full day of interactive sessions with our Lead Sport Performance coaches.

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Give to Brock. Every gift makes a difference. Ways to give. Copyright © Brock University Non-discrimination Policy University policies Privacy Accessibility. Working out at the gym isn't easy. But getting there shouldn't be hard. SPARK Sport Conditioning is located and easily accessible from all of Edmonton.

Get Started. Team Training. Golf Specific Training. AMP Youth Sport Performance. Group Training. Non-periodized training removes programmed variations, like volume and intensity, among two of the most important variables within a successful program 10, While non-periodized training may be adequate for a general population client, simply seeking consistent physical activity and overall health, this method will not cut it for an athlete requiring specific adaptations for sport in the long-term.

When programming exercises, the most taxing, bilateral, multi-joint movements are placed at the beginning of the session for safety purposes and for the most effort to be given in their execution.

The exercise selection and loading scheme for these initial primary exercises are dependent on the annual program phase, whether that be stabilization endurance, strength endurance, hypertrophy, maximal strength, or power output. Among the exercises that you may choose for this section of a training session are unilateral or asymmetrical movements.

Each of these variables are essential to the athlete's maximal strength, athleticism, and overall well-being. Implementing isolation exercises may also contribute to strength in bilateral movements and reduced injury rates by strengthening and developing lagging muscle groups 6. Though strength is highly specific to the intensity and loading scheme of an exercise, evidence reveals a correlation between muscle mass and strength improvements, mainly as an athlete gains lifting experience, illustrating the benefits in a variety of training strategies that develop multiple physiological variables The final component of an athlete's program often involves strength and stabilization exercise s for intrinsic core muscles 6.

Maintaining core strength and stability is invaluable to contact sport athletes to protect internal structures during forceful interaction with other players. This evidence demonstrates how important it is to attain the strength and stability of the core when training for maximal strength and sports performance.

Additionally, core strength and stability are essential to efficient force transfer from the lower through upper extremities, promoting greater speed and strength Furthermore, from an injury prevention perspective, the core's development enhances the stability of the spine and pelvic region, which may reduce the occurrence of lumbar and lower extremity pain and injury Skeletal muscle and physiological processes are highly adaptable to the specific demands consistently placed upon them As such, manipulating key acute variables is of utmost importance in effective and progressive strength and conditioning programs.

It is through periodization of acute variables that muscular strength, hypertrophy, neuromuscular and physiological adaptations can be optimized Of the many resistance training factors that assist in inducing specific adaptations, like that of prescribed mechanical load, frequency, rest periods, exercise selection and order, velocity, joint actions, and range of motion of movements, volume and intensity are presumed to be of the highest priority Volume can be further distinguished by the time or duration of a training session, the distance covered, calculated tonnage sets x repetitions x mechanical load , or the number of exercises prescribed Intensity, or one's relative load, is measured as a percentage of an individual's repetition-maximum RM RM's are commonly tested within the range of of a given exercise.

Collecting RM data is a standard method for assessing the intensity needed to incur specific adaptations. In this video you can find more about specific training principles for sports performance.

Check it out. Each zone can be distributed within a weekly periodization model, to account for varied adaptations required for sports performance, and the enhanced ability to recover between sessions 9.

Along with imposing adaptations through manipulating volume and intensity within a structured training model is the influential variable of frequency. Frequency can be described as the number of sessions performed within a given period or the number of times a major muscle group is targeted within a microcycle.

The manipulation of training frequency is a strategy for increasing training volume over the long-term scale, to enhance adaptations in muscular strength, hypertrophy, and neuromuscular performance 18, Research has illustrated that, when volume and intensity are accounted for, three resistance training sessions per major muscle group per week is likely superior to one or two Additionally, training frequency above three may not be any more effective Overall, evidence suggests for strength and hypertrophic development, two to three sessions per week for each major muscle group is sufficient Training athletes requires the coach to learn how best to integrate multiple modalities of training within a program.

The coach must have a firm understanding of how to integrate the different training sessions within a program and microcycle, allocating sufficient recovery between training stimuli, maintaining performance in subsequent sessions, and decreasing the risk of overuse injuries. Plyometric regimens should be programmed in conjunction with other strength and conditioning methods, such as weight training The most common recommendation in programming plyometric exercises is to combine lower-body resistance training with upper body plyometrics, and vice versa.

However, other systems can also be developed. Complex training CT is a programming option for more experienced athletes with a history of resistance training and plyometric training 3, Read also: Plyometrics: Building Power in Everday Athletes. CT is characterized by combining a heavy resistance training exercise with a plyometric exercise similar in movement pattern; for example, a back squat paired with a jump squat or a bench press paired with a bench medicine ball power throw Performing CT drills has been studied and found to be just as effective as non-complex plyometric programs; though, it has not been consistently observed as a superior method over non-complex plyometric training CT is also a recognized strategy during power phases in NASM's OPT Model 3.

Research suggests rest periods of two minutes between sets of a given plyometric exercise and three to four minutes between subsequent exercises This way, the athlete can synthesize the needed energy to execute high power output with each set and subsequent plyometric training.

The typical duration of a plyometric workout is minutes 22, Sprint capacity, swift direction changes, and effective agility are multidimensional skills involved in many sports Success in each of these skills requires efficient body positioning, muscle activation, force generation, and perceptual-cognitive interpretation The primary factors that enhance the product of mass and acceleration force in these skills are an athlete's RFD, also described as explosive strength; and impulse, the degree of change in momentum of an object, expressed as the product of the force generated and time to produce such force.

Further underlying constructs involved in the development of sprint ability, COD, and agility include the stretch-shortening cycle SSC and eccentric to concentric muscle action efficiency, which can be further improved with plyometric and specific resistance training strategies When incorporating speed, agility, and COD session, careful consideration should be made when it is integrated and the duration of the session.

Adequate recovery between this style of training and subsequent lower extremity focused sessions must be prioritized to prevent excessive muscle fatigue, increasing injury risks, and derailing performance in either session. Evidence has shown that concurrent training can improve running economy RE , neural factors, and time to exhaustion at maximal aerobic capacity 27, RE is described as the amount of effort needed at a given running speed