The funny thing is that all these assistance exercises happen to replicate some aspect of the bench press. Assistance exercises are just sports-specific exercises for powerlifting. What I do is apply this same logic towards assistance exercises to sports-specific exercises for other sports. The goal of exercise programming for enhanced human performance is to maximize training transfer.

Some exercises provide obvious and direct transfer to improved performance in sporting actions and overall functional capacity, whereas others provide less obvious transfer—that is, indirect transfer.

These two categories of exercise—specific and general—offer different benefits; more specifically, each type benefits certain interdependent components of fitness and performance that the other category may miss.

Specific exercises provide obvious and direct transfer to improved performance because they are based on the principle of specificity. That principle has been defined very well by Dr. Although all athletes should use well-rounded, whole-body exercise routines, supplementary exercises specific to the sport can provide a training advantage.

The simplest and most straightforward way to implement the principle of specificity is to select exercises similar to the target activity with regard to the joints about which movement occur and the direction of the movements. In addition, joint ranges of motion in the training should be at least as great as those in the target activity.

General exercises are essentially conventional strength-training exercises and may consist of either compound or isolation movements using free weights, cables, or machines. In most cases, general exercises create a more ideal environment than specific exercises for stimulating increases in overall muscle strength and size.

Therefore, these applications offer general transfer into improvements in human performance by increasing muscle hypertrophy, motor-unit recruitment, bone density, and connective tissue strength, which can improve overall health and reduce injury risk. Sports Specific Training. Sports Performance Division Youth Athletic Development.

The Velocity Performance Division is a progression based system designed to give young athletes a solid foundation of athletic development at their most critical point of physical and mental growth; ages Strength and Conditioning are a non-negotiable element in the schedule of a competitive athlete in any sport at this age.

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Book Your Treatment. Facebook Twitter Instagram. Home All services Locations Burlington Oakville Blogs About Us Contact. Book Your Treatment Here. Sports Specific Training. Sports Performance Division Youth Athletic Development.

The Velocity Performance Division is a progression based system designed to give young athletes a solid foundation of athletic development at their most critical point of physical and mental growth; ages Strength and Conditioning are a non-negotiable element in the schedule of a competitive athlete in any sport at this age.

In-season and off-season, VELOCITY Performance programs are based on the foundational athletic needs found in all sport, Creating the best possible athlete is the goal of our programs… COMPLETE THE ATHLETE. Athletic Performance Training.

The Team Approach. Book Your Consult. Elite Athlete Development Our Performance System:. Initial Consultation With Jeff Ransome Our facilities and program director, Jeff Ransome, conducts a free introductory consultation session first. You can add training into your program to strengthen areas that can help prevent those specific injuries.

For example, in some sports, ankles, knees, and hips are the most commonly injured. So, in your sport specific training, you could practice bending and absorbing the shock these joints sustain during sport.

While general training is great for overall fitness. It does not address the specific needs of athletes participating in sports to reduce injuries.

Therefore, sport specific training is essential. The best place to start when designing a sport specific training program is by determining the basic qualities that your sport and position demands. Consider what energy systems are used. Is there running, jumping, lunging, rotational movement, single-legged, or double?

You should have a comprehensive understanding of the movements involved in your sport and in your specific position. Choose weights and plyometrics that are functional to these movements.

Next, we recommend assessing your current fitness abilities in relation to the items above. Determine which areas need improvement and which areas might only need maintenance. Design a program with a focus on improving the areas that are lacking and maintaining the areas that you are excelling in.

When designing a program, you must keep all these items in mind. Also, consider that almost all athletes require explosive power, muscular endurance, and maximal strength. You can train for explosive strength, for example, by adding a sport specific action, such as sprinting or jumping, directly after a lift.

For example, you could perform power cleans, followed by hurdle jumps. Search Home Products. Learn More. Natural Whey Natural Isolate Vegan Protein. Natural Pre-Workout Natural BCAA Fermented BCAA Micronized Creatine Micronized L-Glutamine Caffeine.

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SST is the only place for serious athletes; just look at me all they do is deliver RESULTS!!!! A while back I plateaued at 20 pounds of lost weight and the staff at SST gave me the tools and support to lose 20 more. I've lost 40 pounds since I've signed up and still working hard to achieve my goals!

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Shaker Cup. Gift Card. By TEAM BODYLOGIX. Should You Be Incorporating Sport Specific Training? The four main areas in a training program that can help you improve your athletic ability are: Strength and power The appropriate energy system for your sport and position Recovery Injury prevention Injury prevention is a major reason why you should be incorporating sport specific training into your program.

How to Design a Sport Specific Training Program The best place to start when designing a sport specific training program is by determining the basic qualities that your sport and position demands. Finally, in order to excel in your sport, we recommend not only sport specific performance enhancement training, but also sport specific skill training.

If you want to improve your performance, you must practice your sport. But use your time in the gym to work towards improving your overall athletic performance and training the areas specifically related to your sport. Share Share on Facebook Tweet on Twitter Pin on Pinterest. A classic question coaches want to know is will it make the boat go faster?

What type of training is likely to be more effective, and how does this evolve over a course of a career? Image 2.

Countless arguments can be made for the value of specific types of training, so look at the benefits of modifying training variables. For example, sled workouts can be adjusted for countless needs of a training program.

For example, if you want to get an immediate ROI return on investment , some specific training like resisted sprints is gold. Yet, what happens after a few years is also important, because athletes with poor training backgrounds who just piecemeal Nordic hamstring curls, Copenhagen adduction exercises , and a few specific strength exercises may reduce their ceiling in year three and on.

This is why I care about general training and total training exposure metrics more than just team testing. Those who train better, even if it does not transfer that much, develop capacity that means something. Resilience and robustness are buzzwords, but we should probably think about capacity as the ability to rebound from high stress instead of managing training load like a scared gatekeeper.

In fact, I think the coaches who are afraid of injury are the ones likely to hold back an athlete from being their best or create injuries because their fears are contagious to the athlete. If training does transfer it may come with problems, specifically baggage with injuries.

The SAID principle is a double-edged sword—it helps and harms. It seems that for every specific strength exercise, a sport-specific injury pattern emerges. Things that transfer may carry over, but be careful of what may be hitching a ride.

An example? Neck training rarely makes someone a better athlete, but it may keep someone in the game longer, especially in collision and combat sports.

General resistance training gives athletes a chance, specific training may give them a better chance in some conditions, and better programming as whole gives them the best chance.

Purposely not being specific or making sure you are very specific both help athletes evolve—a polarized approach if you will. If athletes take too much time off from playing or practicing, they will miss out on career improvement, no matter how great the preparation is. Conversely, too much competition will hurt performance, as athletes will decay their reserves and capacities.

As you can see, all of this is about balancing the needs of today with a vision of what is best for the athlete tomorrow. What is best for the athlete in the long term and what is best for them now are often two competing notions.

Coaches must think like politicians to plan for the future while meeting the emergencies of today. A focus on long-term athletic development may be great, but if an athlete has ignored preparation for sport and is in the middle of the fire, skill development could be counterproductive.

We see a lot of simple interventions, hex bar exercises , and belt squats being used as a direct way to manage the bleeding, if you will. This is both necessary and a sign of bad things, as it shows that even in , coaches are catering or reacting to the problem of LTAD instead of finding a better way.

Now comes the controversy, as I am frankly annoyed at the coaches who think that the best athletes are the best because they play multiple sports. Sure, a few college athletes are late bloomers, but we love those stories because the long shots are inspiring, and rare.

To prepare and succeed, athletes need to put in the time or get really good coaching with the time you are putting in. Not all kids have great club and high school coaching.

While some of the best teachers are in the scholastic trenches, not everyone is an all-star coach. Sometimes, coaches will take risks or play it safe with training. I prefer diversification, but some coaches know that if you want to go far, you may need to bank on the future and hope the current needs work out.

In my opinion, 8- to year-olds should not worry about strength levels, but high school and late middle school athletes should be exploring organized strength training. Adult athletes are different than developing athletes, as they need to defend their health with a program that hits very tangible goals.

Image 3. Personalized workouts and individualized training are more important to think about, as the burden of customized programs is the real problem.

Often general templates are easier to implement and group culture can overcome the limits, but the right balance is ideal. On the other side of the spectrum, coaches should put as many resources as possible into making an athlete athletic with motor skill development until they are biologically mature.

Functional training had the same stigma as sport specific when it gained momentum in the early s, and we can learn the same lessons as from its older predecessor, sport-specific training. True, most of the time training needs to look like it has a chance to transfer, and I am not against the eyeball test.

My only gripe is that we should look at the program in its entirety and the results of the program over years, not just what the training appears to be in one moment in time.

If we can think about what is appropriate, including the type of training, the specifics in teaching and coaching, and even the exercises used, we will all be better off. Our athletes need to be both more specific and less specific, not just follow a template that is a one-size-fits-all solution.

Sport Type or select a sport 10 Pin Bowling 5 Pin Bowling Alpine Ski Archery Artistic Swimming Athletics Badminton Baseball Basketball Biathlon Bobsleigh Skeleton Boccia Boxing Broomball Canoe Kayak Climbing Cricket Cross-Country Skiing Curling Cycling Diving Equestrian Fencing Field Hockey Figure Skating Football Freestyle Ski Goalball Golf Gymnastics Handball Hockey Judo Karate Lacrosse Lawn Bowls Luge Nordic Combined Orienteering Parachuting Racquetball Ringette Rowing Rugby Sailing Shooting Ski Jumping Snowboard Soccer Softball Special Olympics Speed Skating Squash Swimming Table Tennis Taekwondo Tennis Triathlon Ultimate Volleyball Water Polo Water Ski and Wakeboard Weightlifting Wheelchair Basketball Wheelchair Rugby Wrestling.

Stream Type or select a stream NCCP Community Sport NCCP Competition NCCP Instruction. Alpine Ski. Artistic Swimming. Bobsleigh Skeleton. Canoe Kayak. Cross-Country Skiing. Field Hockey. Figure Skating.