About the program
The focus of our program is to help athletes improve their overall athleticism so they can perform at a higher level on the playing field with less injury risks.
This results in athletes being able to execute their sport skills with more speed, strength, power and efficiency. This is accomplished by targeting 7 components of athleticism in our program: Linear Speed, Agility, Power, Functional Strength, Mobility, Stability and Flexibility.
Regardless of the sports the athlete plays, they need to develop each component to have more athleticism. As an example, this is why a track athlete stills needs agility training and a basketball player still needs linear speed training because we are building athleticism even though you could view those components as not being “sport specific.”
The agility training for a track athlete helps provide lateral support so they can run straight ahead better. The linear speed for a basketball player translates into better lateral quickness and jumping ability because the linear training improves their running efficiency which transfers into how they load up in agility and jumping movements. The more well rounded the athlete becomes, the higher probability they will perform better on the playing field.
Maximizing Your Investment
Premier training uses a specific developmental progression to improve speed & strength. This is important to understand because the training has to suit the age and ability level of the athlete.
A 13 year old baseball player just starting cannot do the exact same strength training a 17 year old does because they are at different stages of development. There are many common things they can do together but there are differences. Each strength training exercise we do has a regression and progression so it doesn’t matter when the athletes starts training or at what level they are at, we provide the right variation of the exercise for them.
Our programs are broken up into Youth, High School and Collegiate programs that use progressive sequences of drills and exercises that are appropriate to the age and ability level of the athlete. As the athlete becomes proficient at a drill/exercise, we will progress them to a more advanced variation of the drill/exercise so they continue to build higher levels of athleticism without hitting a plateau in training.
As professionals in the field, we want to make you aware of how to maximize your investment to get the best results from Premier training:
1. Train consistently every week.
Athletes that train consistently every week will get better results than athletes that do not. If you train inconsistently, your body cannot adapt and be wired for improved speed, strength, acceleration and explosive power.
Research has shown that an athlete will start to regress in training after missing 2 weeks and you do not want to lose what you have been building. There is a lot of science behind our training system and it is a constant building process.
2. Come to train even after games, team practices or when injured
We constantly modify and make changes to an athlete’s training program so it fits with what they are doing outside of Premier. We have several training templates that allow us to modify the training for any athletes. In other words, if an athlete is practicing or doing general conditioning with their team, we will implement specific training that they are not getting with their team to ensure there program is well rounded. It is important to stay consistent and keep a continuum in training because the body adapts to this training stimulus. The same holds true for athletes with injuries; we will modify the training to work around the injury. For example, if an athlete has a knee injury, we will incorporate ground based stretching, upper body strength training and hip stability exercises so they can continue to progress.
3. It’s a long term process
Every athlete will get results from our program if they stay consistent and committed to training. We have found that it takes approximately 3-6 months to start making significant changes to the neuromuscular system. Athletes will feel a difference in training after the first 4 weeks but to make significant changes, it takes time and is a continuous process. There are many variables that affect an athlete’s results in our training program. These include attitude, level of focus, consistency of training, work ethic, training done outside of Premier, nutrition, rest, injury history, coachability and genetics. Below is a general time frame for training adaptations to occur:
In the first 3-6 weeks, basic adaptations are made to the athlete’s nervous system as a result of the new training stimulus. In weeks 7-12, specific adaptations in movement efficiency, speed, strength and power are being wired into the neuromuscular system as the training progresses. In weeks 13-24, changes in speed, strength, lean muscle development and movement efficiency is visually apparent at this point. By week 25-36, the athlete has progressed through many different training progressions and strength cycles ranging from Intermediate to Advanced Level exercises. Significant changes have been made in overall athleticism and the athlete feels more speed, strength and power translating into their sport skills.
Frequently Asked Questions
1. What happens if I miss sessions, can they be made up?
Yes, you can make-up any missed sessions throughout the duration of your training plan. For example if you train 2 days/week and you miss one week, you can make up the missed sessions by attending 3 days/week for two weeks.
2. I have a sibling that wants to train, do you offer discounts.
Yes, we offer a 10% family discount for each additional family member that joins.
3. What is the format of a training session?
Training sessions are 60 minutes in length with the first 20-25 minutes dedicated to either linear speed, agility or power (daily theme). The second 20-25 minutes focuses on strength training that compliments the movement theme of the day. Our strength training cycles change every 6 weeks and each athlete receives their own individual strength sheet. We also talk to the athletes each session about our Concept of the Week and incorporate our Challenge of the week which brings out their competitive instincts. The training we deliver is very comprehensive and well balanced.
4. Should I train during the season?
Yes, in season training is slightly different than training during the off-season/pre-season in that we implement more flexibility and massage type training to help athletes recover quicker between practices and games while maintaining their strength & speed gains that were built in the off season.
Many parents think that training during the in season is “too much” and it will burn them out. Our approach is actually opposite because what burns an athlete out is too much overuse training from the demands of practices and games and lack of recovery. By adding in the recovery training and maintaining training gains, we can keep the athlete sharp mentally, recovered physically and confident in their ability to perform at a high level throughout their season.