SM SPORTS PERFORMANCE
Mission | Philosophy | Training Principles | Performance System | Performance Nutrition
Mission Statement
To provide the finest training program, professionally implemented, to optimize athletic performance, reduce risk of injury and increase team success.
Philosophy
The primary goal of the St. Mary’s STRENGTH program is to minimize risk of injury by adequately preparing all athletes for the demands of competition. It is well established that effective training programs improve joint stability and joint range of motion, increase muscular strength and power, enhance movement mechanics, and increase energy system function. The end result is a heightened ability to manage the physical stress of competition.
The second goal of the St. Mary’s STRENGTH program is to improve the performance capabilities of each athlete and contribute to the success of each team. This is accomplished through consistent training that challenges each athlete mentally and physically. Specifically, movement-based training built on a foundation of proven principles is effectively periodized to prepare each athlete for optimal performance during the competitive season.
Training Principles
1. Multiple Joint Movements
No single body part works in isolation during movement. The body works synergistically (muscles, joints and proprioceptors work together) to produce complex movements. Running, jumping, shooting and throwing all require multiple joint actions timed in synchronized neuromuscular recruitment patterns. Thus, integrated movements should be trained, not individual muscles, if the goal is to maximize function and performance.
2. Multiple Plane Movements
Movement in sports occurs in three planes - sagittal (forward-backward), frontal (side-to-side), transverse (rotational), and combinations of all three. Resistance training should incorporate exercises and movement patterns that develop strength and efficiency in each plane. Movement training should emphasize acceleration (force production), deceleration (force reduction), and agility (change of direction skills) since these areas have the greatest impact on sport performance.
3. Ground-Based Movements
Most sport skills are initiated by applying force into the ground, on one leg or two. The more force an athlete can apply against the ground, the faster they will accelerate, the higher they will jump, and the more effective they will be in their sport. Lifting exercises should be chosen to enhance this ability to generate force. Squatting (single and double-leg) and the Olympic movements (clean, snatch & jerk) are recognized as the best movements for this purpose. Plyometrics and sport-specific agility drills are also effective.
4. Explosive Training
The ability to generate force at high rates of speed (power) is crucial in sports. Power output is the result of motor unit recruitment by the central nervous system. There are two types of motor units - fast and slow - that vary greatly in their ability to generate force. Training explosively, using ground-based, multiple joint movements trains the body to recruit fast motor units at high rates of speed. This, in turn, improves performance potential.
5. Periodization
Performance gains will eventually plateau and even diminish if the same training prescription is continually followed. Periodization is a scientifically proven model that uses different combinations of volume, load (intensity), and exercise specificity to progressively overload the body and bring about specific adaptations.
6. Regeneration
No training program can be successful without a commitment to nutrition, rest, and a healthy lifestyle. Decrements in performance can often be traced to a poor diet, poor sleep habits, and/or lack of recovery time. It is essential that athletes understand and apply regeneration techniques that accelerate recovery.
7. Character
Becoming the best possible athlete requires more than talent, consistent training and a commitment to nutrition. A foundation that includes resolve, discipline, courage, perseverance, and selflessness is essential for true success. These attributes must be emphasized, developed and rewarded during training.
Performance System
Post-Season | Off-Season | Pre-Season | In-Season |
December-January | January-May | June-August | September-November |
REGENERATION | BASE Phase | DEVELOPMENTAL Phase | PEAK Phase |
Post-Season | Off-Season | Pre-Season | In-Season |
April | May-July | August-October | November-March |
REGENERATION | BASE Phase | DEVELOPMENTAL Phase | PEAK Phase |
Post-Season | Off-Season | Pre-Season | In-Season |
June | July-November | December-February | March-May |
REGENERATION | BASE Phase | DEVELOPMENTAL Phase | PEAK Phase |
15-18: Performing Like A Champ! | 9-14: Losing an Edge! | 8 and below: Missing Out - Big Time! |