Training Principles

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

1. Performance Evaluation
2. Results Analysis
3. Short and Long-term Goal Setting
4. Consistent Training

 
  Step #1- Evaluation
Athletes are evaluated at regular intervals (3-4 times per year) on relevant performance criteria by the strength coach. Tests may include:

Speed & Agility
·  Acceleration Speed (10-20 yards)
·  Top-End Speed (40 yards)
·  Agility (sport-specific tests)

Strength
·  Squat (Back)
·  Bench Press
·  Pull-ups

Power
·  Total Body Power- power clean

Aerobic Conditioning
·  Varies by sport

Anaerobic Conditioning
·  Varies by sport

Body Composition
·  Bodyweight

Step #2- Review Results
Data is organized to permit comparison of team and individual results over time. Individuals are ranked within their team on each event and are given an overall score for each testing session.

Step #3- Goal Setting
Short and long-term performance goals are established for each training phase (short-term) and training year (long-term). Goals are determined through discussions between the athlete, the sport coaches, and the strength coach.

Step #4- Achieving Goals
Athletes are held accountable for training intensely and consistently! This leads to significant physical and psychological changes and ultimately a stronger competitive edge. Achieving goals produces athletes that are prepared to compete and teams that are determined to win!

Annual Training Model

Fall Sports

Post-Season	Off-Season	Pre-Season	In-Season
December-January	January-May	June-August	September-November
REGENERATION	BASE Phase	DEVELOPMENTAL Phase	PEAK Phase

Winter Sports

Post-Season	Off-Season	Pre-Season	In-Season
April	May-July	August-October	November-March
REGENERATION	BASE Phase	DEVELOPMENTAL Phase	PEAK Phase

Spring Sports

Post-Season	Off-Season	Pre-Season	In-Season
June	July-November	December-February	March-May
REGENERATION	BASE Phase	DEVELOPMENTAL Phase	PEAK Phase

*these timelines are adjusted based on the length of the in-season phase (post-season play, etc.) & whether the athlete participates in multiple sports.

Post-Season Emphasis
·  Regeneration (Active & Passive Rest)
·  Injury Rehabilitation (if necessary)

Off-Season Emphasis
·  Lifting Technique
·  Movement Mechanics
·  Work Capacity
·  Aerobic Capacity

Pre-Season Emphasis
·  Muscular Strength (force production) & Power (rate of force production)
·  Movement Efficiency & Effectiveness ·  Sport-Specific Conditioning

In-Season Emphasis
·  Specific Muscular Strength & Specific Muscular Power
·  Sport-Specific Conditioning
·  Injury Prevention

Performance Nutrition Principles
1. Essential Balance
Athletes' nutritional needs vary on a daily basis with training intensity and duration. Caloric intake and carbohydrate, protein, and fat consumption should be adjusted relative to activity levels. Athletes should always include a wide variety of foods in their diets and choose foods that have a high nutrient density.

2. Hydration
Dehydration is the most common cause of fatigue and sub-par performance. The body requires a constant and abundant supply of water to regulate temperature, remove waste products, and metabolize food for energy. Adequate hydration before, during, and after exercise is essential.

3. Patterning
Athletes should strive to keep blood sugar and insulin levels stable throughout the day. This promotes the effective use of food as fuel and provides a favorable environment for muscle growth. Timing food and fluid intake throughout the day, but especially prior to and during exercise is essential for sustaining a high level of performance.

4. Glycogen Loading and Repletion
Muscle glycogen (stored carbohydrate) is significantly depleted during prolonged intense exercise. Maximizing glycogen storage prior to exercise and replenishing glycogen stores after exercise is crucial. By effectively timing the intake of foods (carbohydrates & protein), and fluids athletes can favorably influence performance and accelerate recovery.

5. Regeneration
During intense exercise significant stress is placed on the body. An unavoidable consequence of exercise is the production of free radicals, which damage muscle cells, prolong recovery, and contribute to muscle soreness. Catabolism, or the breakdown of muscle tissue, also occurs. Protein repairs and rebuilds muscle tissue and antioxidant nutrients minimize free radical damage. Educating athletes and coaches about post-exercise nutrition, and implementing strategies that assist with recovery is a priority.

6. Body Composition
It is important to monitor body composition at regular intervals to ensure that athletes are within a healthy range for their gender and sport, and to assess whether appropriate training adaptations are occurring. The emphasis during body composition testing is on the acquisition of lean mass through training and nutrition, rather than on the level of fat mass.
 
Health & Performance Checklist
Give yourself 1 point for each question you answer “yes” to:  

1. Do you eat breakfast 7 days a week?
2. Do you eat foods from at least 3 different food groups at breakfast?
3. Do you eat 3 balanced meals at approximately the same time each day?
4. Do you eat a nutritious mid-morning and mid-afternoon snack?
5. Do you eat at least 3 pieces of fresh fruit each day?
6. Do you eat at least 5 servings of fresh vegetables each day?
7. Do you choose primarily high fiber breads and cereals?
8. Do you eat lean &/or low-fat protein at each meal?
9. Do you limit your intake of saturated fat (found in meats, cheeses, dairy products, butter, egg yolks)?
10. Do you eat at least 2 servings of "good fat" each day found in nuts, seeds, extra virgin olive oil, olives, avocados, and fish?
11. Do you limit your intake of processed and refined foods (foods made from white flour, foods high in sugar and sodium, packaged foods)?
12. Do you eat and drink adequately to maintain your bodyweight (this should be your goal unless you are on a fat loss or weight gain program)?
13. Do you eat a post-workout or post-practice snack within 30 minutes?
14. Do you eat a healthy post-workout or post-practice meal within 2 hours?
15. Do you drink half your bodyweight in ounces of water each day (not including fluid intake during exercise)?
16. Do you sleep at least 7-8 hours each night?
17. Do you go to bed at approximately the same time each night and get up at approximately the same time each morning?
18. Do you take a multivitamin rich in the antioxidant nutrients twice each day?

TOTAL SCORE: /18

15-18: Performing Like A Champ!

9-14: Losing an Edge!

8 and below: Missing Out - Big Time!