The development of a yearly plan for strength training has become a crucial aspect in the success of sports performance. A properly structured year-long training program includes warm-up, flexibility, mobility, agility, speed development, power, conditioning, nutrition, and strength. The goal of a properly designed strength program is twofold. A stronger athlete is a better athlete, and a stronger athlete is a healthier athlete. The ability of an athlete to improve performance and decrease the chance of injury is extremely important in their success. 

There are three main stages we implement into our annual plan, Rejuvenation, Developmental, and Competitive. Within these three stages, specific programs are developed based on the time periods determined during a 52 week training plan. Each stage and subsequent program have goals and objectives that are established to enhance the athlete’s performance for the most important competition portion of their schedule.

Our training system is based on the Long-Term Developmental Model. Every day, week, month or year builds off previous programs and continues to build a progressive foundation based on requirements established for each age group and their Athletic Maturity. The sooner you start to apply the time and effort required, the longer you stay with our program, the more success you will have. 

The methodology of our program is a combination of training principles that we have utilized at professional, collegiate, high school and middle school levels. We have been fortunate to receive positive feedback from those individuals who have implemented our system. We refer to this type of training as Athletic Based Strength Training and the training model is known as the Tier system. 

Our Athletic Based Strength Training Program is built around complex movement patterns, multiple joint actions, which address functional strength and have a free weight dominated approach. Maximal Concentric Acceleration is the key. We train movements not body parts. We train explosive exercises through multiple planes and angles. We train with whole body sessions not split systems. And our tempo is quick, helping to build an increased work capacity through anaerobic conditioning.

We structure a weekly rotation of movement categories with a carefully orchestrated designation of Total, Upper or Lower Body movement patterns. Each day we rotate three main methods of training for strength and prioritize each movement pattern on separate days.  We incorporate Max Effort Method with our Foundational Movements. This method produces the greatest strength gains by improving intramuscular and intermuscular coordination. We also rotate Dynamic Effort Method which is Velocity Based Training. Submaximal weights are lifted with maximal speed. Remember, F = m x a. This method indirectly builds strength by increasing a fast rate of force development and explosive strength. This method is only introduced after the athlete has developed a significant strength base.  The third method of training is the repetition method. This system is designed to focus efforts on increasing muscular strength at the weakest point of the strength curve, helping to build density and additional muscle mass utilizing the time under tension principle. Posterior Chain, Core Strength and Hand/Forearm exercises are also included in our daily programs