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Question: How do I get faster?
Answer: The absolute best way to get faster is to
obtain quality instruction from an experienced speed coach who
can teach you proper technique, sprinting form and properly
develop the other performance requirements needed to get faster
(i.e. strength, flexibility, stability, etc...). If this is not
feasible, then one of the best ways to improve
speed/acceleration is to improve your power output.
Speed is a function of stride length (the amount of force you
can produce) and stride frequency (how quickly you can turnover
multiple foot strikes). It takes a tremendous amount of strength
and power to absorb, support and then propel the body forward so
your training methods need to appropriately address the demands
of sprinting. Improving your maximal power output through
specific resistance training and plyometric type exercises can
dramatically improve sprint performance.
Question: How do you create Xplosive
Speed programs?
Answer: Our training programs are designed to
appropriately prepare each individual athlete, no matter what
sport they play, to perform at a higher level. Xplosive Speed
training programs address each individual’s needs (or
limitations) while also meeting the demands of the specific
characteristics of their sport.
We look at several factors that include speed and agility
requirements, strength and power development, energy system or
conditioning requirements, flexibility demands and the
prevalence of certain injuries. We then design a tailored
program to meet the individual needs of the sport-specific
athlete and the sport.
Question: Is my child too young to
start strength training?
Answer: Professional organizations such as the
American College of Sports Medicine (ACSM), the American
Orthopedic Society for Sports Medicine (AOSSM) and the National
Strength and Conditioning Association (NSCA) have all stated
that strength training is not only appropriate but is highly
recommended for preadolescent youths as young as 6 years old.
Young girls are especially recommended to partake in the
benefits of regular strength training. The ACSM has even
suggested that 50% of all preadolescent sports related injuries
are preventable through an appropriate strength training
program.
Strength training (or weight bearing exercise) is defined as
employing methods of resistance that increase the body’s ability
to exert or resist a force. Some of the numerous physical and
psychological benefits of resistance training are: increase lean
muscle mass, improve overall body composition (i.e.. lower
percentage of body fat), strengthen bones, improve overall
fitness, improve motor ability coordination, improved
self-discipline, self-confidence and self-esteem, improved work
ethic and encourage a future healthy lifestyle.
Our youth strength programs consist of safe and
effective exercises utilizing body weight, dumbbell, light
barbell, appropriate plyometrics, medicine ball, physioball and
elastic tubing equipment. Athletes typically start our programs
at 8 or 9 years old when he or she is emotionally mature enough
to follow directions and socially interact within a group.
Question: I don’t like to
stretch. Are there enjoyable ways to get flexible?
Answer: We employ several different approaches that
can dramatically improve one’s flexibility and, surprisingly
enough, are quite enjoyable to do! Each of our training sessions
begin with dynamic (or moving) flexibility exercises that
properly prepares the athlete for the activity session. The
great thing about this method is the athlete is consistently
moving and the traditional boring and mundane association with
stretching is no longer present.
Another way we encourage stretching and address flexibility
gains is at the conclusion of all
Xplosive Speed
training
sessions. We incorporate a brief, simple and effective
post-workout routine that most athletes find quite enjoyable. We
supply a little creativity and provide an optimal environment
for all our athletes to significantly improve their flexibility
in an enjoyable fashion.
Question: Do Xplosive Speed programs
help you lose weight?
Answer: Some of the many beneficial by-products of
our training methodology include improved body composition,
weight loss and enhanced fitness. Most of our athletes
experience a change in total body weight reflected by
maintaining or increasing lean muscle mass and a decrease in
body fat. Since weight control and negative body fat percentages
can dramatically affect performance, our programs focus on
weight loss as it relates to overall athletic performance.
Question: Does Xplosive Speed address
nutrition and supplementation?
Answer: We understand that serious competitive
athletes require high quality fuel (or energy) to perform at
maximal capacity and we do our best to educate each athlete on
meeting optimal dietary requirements. A sound nutritional
strategy is one of the most crucial elements that help to
determine athletic success.
Every aspiring and elite level athlete who wishes to perform at
his or her best must strive to incorporate a well-balanced and
healthy diet; therefore, all of our advanced programs address
nutritional strategies and make supplementation recommendations
as necessary. We offer supplements through a few different
companies of exceptional quality. If your situation requires additional
consultation, we will refer you to a reputable nutrition specialist.
Question: How important is recovery?
Answer: Proper recovery plays a critical role in
athletic performance success. Purposeful fluctuation of higher
and lower work volumes, intensities, frequencies help to ensure
the energy, performance and health of athletes. This applies to
year-round sport practice and game schedules during in-season
and off-season training routines.
We need to remember that the physiological stress of games,
practices and training taxes the body and only during periods of
rest and recovery can the body effectively re-build (or
regenerate) itself. Therefore, it is critical to plan proper
recovery between sessions and to implement regeneration
techniques that will facilitate greater recovery.
Simple, yet vitally important, techniques include proper
nutritional, rest and sleep strategies. Other techniques may
include regular flexibility routines, water therapy (like
whirlpool), massage therapy and ice therapy sessions. Without
proper attention to these types of factors, a decline in
performance through overtraining and injuries will likely occur.
Question: What should I do if I am
injured?
Answer: Luckily, most sports related injuries are
not extremely serious and common strains, sprains & bruises can
usually be treated by following the RICE guidelines of: rest,
ice, compression and elevation. Applying heat during the initial
stages of injury can be harmful because of the increase in blood
flow and subcutaneous bleeding in the injured area. Sometimes
more severe injuries occur and when they do you need to
immediately notify your parents or coach and seek medical
attention.
Performance Specialist
Jeff Vajay, a state of North
Carolina licensed Physical Therapist, is on site full-time for
sports medicine related evaluation and assistance.
We at
Xplosive Speed
understand the importance of preventing
injuries and this is why every program employs safe and proper
training methodology and techniques to insure maximal training
benefit.
Question: How do Xplosive Speed
programs differ from other programs?
Answer: Some performance coaches my use
similar exercises and basic concepts, but just as a group of
bakers might use similar ingredients, one must look at what
really constitutes a successful recipe. First of all, our
training program
designs have been developed through scientific research and years
of professional experience. Even more important than the
programs themselves are the exceptional coaches who implement
the programs.
The ability to communicate, translate information and motivate
an athlete is crucial. TEACHING athletes the how’s and why’s are
a critical foundation of
Xplosive Speed
program implementation.
We feel very strongly our unique program design is second to
none, yet it is the delivery of the programs, by our outstanding
coaches who produce superior results, faster.
Question: Is Xplosive Speed training
too advanced for me?
Answer: No.
Xplosive Speed
training programs are
appropriate for all athletes 8 years old to adult. Our programs
properly address: age characteristics, physical maturities,
gender considerations, individual strengths & weaknesses, sport
demands and prevalent injury circumstances. We continue to
create and individually tailor different programs so that each
participant can meet and reach the goals necessary for his or
her level of athletics.
Our typical small-group training allows each athlete to work in
a stimulating atmosphere at their own pace and intensity level
which is adjusted accordingly to meet their specific needs. We
have created a unique training environment in which both the
advanced or inexperienced athlete will be challenged to progress
towards a much higher level of performance.
Question: How long does it usually take
to see results?
Answer: Training results are highly dependent upon
the current performance level of the athlete. It sometimes takes
longer to see results for the more advanced athlete. However,
some principles and concepts are so simple to incorporate -
improvements will often be noticeable very quickly. Believe it
or not, you can often experience results after the very first
session because we “TEACH” you how to move more efficiently.
For any true adaptation to occur, a certain level of mastery
must be reached whether it is a new peak in strength, skill
acquisition, flexibility increase, coordination or speed
technique. Keep in mind training components are developed at
different rates of improvement. Flexibility can be developed day
to day, speed week to week, strength month to month and training
capacity (or conditioning) is developed from year to year.
Typically, if an athlete has been training a minimum of 2-3
times per week, results can be seen within 2-3 weeks time. The
true rate at which any athlete develops depends upon the
individual’s work ethic, maturity level, cognitive skills and
genetic potential and is therefore somewhat difficult to
predict.
Question: When should I begin an
Xplosive Speed training program?
Answer: Ideally, as a motivated athlete your goal
should be to maintain a standard level of conditioning on a
year-round basis. This is not to mean you must train at 100%
intensity every day, 365 days per year (*see above answer to
recovery question). However, it does mean that you should never
allow yourself to get out of shape for your sport(s).
During the Off-season, we recommend you train 3-5 times per week
(depending on age, training experience, goals, level of
commitment and other obligations); In-season, a maintenance
conditioning program of 2-3 times per week; Pre-season, we
recommend athletes start preparing 8-10 weeks before the
upcoming season or at least a minimum of 6 weeks out.
It is also strongly recommended athletes take 4-6 weeks of
“active rest” to recover immediately after your season ends.
Active rest simply means to stay reasonably active (2-3 times
per week) enjoying physical pursuits other than the sport you
specialize in. This gives your mind, body and spirit a chance to
re-energize from the drain of the season.
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