#athletedevelopment

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Several months ago I started training with PHASE1 and I am so glad that I did because of the incredible improvements I have made with my athletic abilities. For anyone who is looking to become a better athlete I highly encourage you to look into PHASE1👏🏽💪🏽💪🏽 #JourneyOfAnElite1 #IAmAnElite1 #AthleteDevelopment #PHASE1Athletics

Friday @theatccanada hunting #greatness with an insane #core & #mobility complex finisher
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Part 1️⃣ weighted 💪 plate
10 single leg jacknifes v-ups
10 toe touches
10 jacknifes 2 legs
10 Overhead sit-ups
10 Dish rocks
10 plank drag across
Part 2️⃣ body weight
10 slider arm circles
10 TRX plank arm extensions
10 L sit pull-ups
10 Low position push-up ISO hold with leg kick throughs -------------------
Two rounds. No rest between exercises. No rest between Part 1️⃣ & 2️⃣
Have fun!! 😳

Just a bunch of kids with big dreams. Love working with these young people everyday. #TeamAR #Soccer #athletedevelopment #newmexicoathletes #stayawayfromboys

Cleans before squats.. although I've changed my focus with my training, I still try to keep up a performance aspect. I realise this Is pretty light but is a great way of revving the nervous system for bigger lifts. If you're around chermside this evening come and see us at Goodlife carsldine. @elevatehealthandorganics and I will be running taste testing from 5pm. Get down and try some free supps and we'll answer any questions you have wether it be nutrition or training related! ✊🏽🙌🏽🤙🏽😆 #elevatenutrition #manaperformancecoaching #MPC #athletedevelopment

Congratulations to @kennedycherrington, @langleysesega and the rest of the Aus 7s Girls for taking out GOLD at the Youth Commonwealth Games.
I know how hard you guys worked for this, in particular the last 3 months. So proud of you girls! 👊💪💯👊 #YCG #Rugby7s #RugbyWA #StrengthandConditioning #Athletedevelopment

@phase1athletics enjoyed helping Team Alberta with some active recovery in the pool and myofascial release. Reminder to all athletes going hard this summer to make time to take care of your body. @clay_pottinger
#basketballalberta #poolworkout #myofascialrelease #JourneyOfAnElite1 #AthleteDevelopment

Was a great day taking Life Saving Victoria's high performance team through their first screening today! 70 kids, 3 hrs of testing in the pool and on land! Kids worked hard. Looking forward to working with these guys over next few months with @upandcomingathletes @lifesavingvic #highperformance #strengthandconditioning #athletedevelopment #screening #fitnesstesting

Don't be that athlete that regrets things in their training. You cut corners, cheat reps, you'll be exposed in time to someone who didn't. #TeamAR #athletedevelopment #newmexicoathletes

No gym, No problem! Tried to run up as fast as I could but the sand was super soft and couldn't get a grip on much. Felt a lot faster than it looked 😂💪👊 #gainz #fitness #gym #crossfit #vegan #paleo #bodybuilding #abz #shredz #curlzforthegirlz #train #training #athletedevelopment #injuryprevention #strengthandconditioning #athlete #compete

MOST RECENT

Karina showing off her squat. Master the basics! #TeamAR #athleteready #athletedevelopment #family #trainsmart PC: @broke.girl.photos

Combining lacrosse specific movement skills with conditioning.

An example of a way to work some aerobic intervals into lax training. This was 3 minutes of work & 2 mins rest/setting up. Really simple but effective. Multi-directional movement patterns under fatigue, shots under fatigue and hitting your aerobic conditioning requirements all in one. Not going flat out, just focused on moving fluidly throughout and being accurate with positions and shooting. #buildingdragons #waleslacrosse #conditioning

No gym, No problem! Tried to run up as fast as I could but the sand was super soft and couldn't get a grip on much. Felt a lot faster than it looked 😂💪👊 #gainz #fitness #gym #crossfit #vegan #paleo #bodybuilding #abz #shredz #curlzforthegirlz #train #training #athletedevelopment #injuryprevention #strengthandconditioning #athlete #compete

Several months ago I started training with PHASE1 and I am so glad that I did because of the incredible improvements I have made with my athletic abilities. For anyone who is looking to become a better athlete I highly encourage you to look into PHASE1👏🏽💪🏽💪🏽 #JourneyOfAnElite1 #IAmAnElite1 #AthleteDevelopment #PHASE1Athletics

⚡️HOW TO USE REP RANGES⚡️

🔢Rep Ranges matter. In many ways, they dictate what the outcome of our training will be. Whether you're training for strength with zero weight gain, or for maximum muscle mass, you can manipulate reps to help.

🏋️1-5 (STRENGTH & POWER)
For strength, keep the weight between 75-95% of your 1 rep max (1RM). Keep in mind that the key to long term strength gains lies in your technique, so keep the reps challenging, but clean. If power is the goal, the weight you choose can be anywhere from body weight to ~85% depending on the exercise. Why the huge range? Because you can develop power both by doing body weight jumps, or by Olympic lifting 75-85% 1RM, it all depends. Speed of the rep is essential, so lower the weight if you're unable to maintain high quality. A lot of the adaptations here are a result of your nervous system adapting to the weight lifted as opposed to the muscle itself. Because of this, this rep range (if used correctly) makes it possible to gain strength/power without necessarily gaining weight from muscle mass.

💪6-12 (HYPERTROPHY)
Welcome to bodybuilder paradise. This is the "sweet spot" that combines sufficient weight with sufficient reps to develop maximum muscle growth, aka hypertrophy. Does this mean that the other rep ranges will never result in any muscle growth? Absolutely not. Doing 5 sets of 5 reps or 3 sets of 15 can still certainly lead to muscle growth, but this is the GENERAL recommendation if size is the goal. Keep the weight challenging for the volume chosen (60-80% 1RM) and make sure the tempo of your reps is fairly slow, especially the eccentric (lowering) portion of the lift.

🚴15+ (ENDURANCE)
This could be a beneficial training method for people involved in endurance type sports/activities. This could also be used as an advanced method for muscle hypertrophy by eliciting plenty of muscle damage & metabolic stress (both necessary for hypertrophy). Keep the load under 65% and reps 15 or higher here.

🍩Remember that none of this is set in stone. These are general recommendations that have been proven true, but other options exist.

🙏🏼🙃Thanks for reading! Please ask questions if you have any!

Operation Athlete's *SpeedCamp is coming to Bardstown, KY August 4th and 5th. Hosted by Nelson Elite, this 2-Day immersion into becoming a Faster athlete is going to be a Game Changer for all the players attending. *SpeedCamp is part of our "Speed Series", where we put on incredible Camps, Clinics and Workshops to help teams and organizations to have Faster, Quicker and more Explosive athletes.
#OperationAthlete #OAspeedseries #SpeedDevelopment #SpeedTraining
#Training #AthleteDevelopment #EliteAthleteTraining #OperationAthlete #AthleteWork #NikeTraining #OA23 #OAworkroom #Workroom #JumpTraining #PowerTraining #ChangeOfDirection

Athlete: @gfoste .
Sport: Tennis
Exercise: Anti Rotation band holds
(That's just my name, I'm sure there's 4-5 other names for this lol)
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Most sports involve some aspect of rotation... like when your breaking the 100m world record you need to twist your torso to look at the crowd while you cross the finish line....😉🏃🏿💨
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What often gets ignored is the ability for our body to stop rotating! Here we are working in phase 1, establishing body posture & ensuring the neck is not overactive during the hold. (doing the core's job)
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To add a fun challenge you can slightly pull back and forth on the band or knock it around to throw off balance in the athlete.
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@hardgainersathletics #hardgainersathletics #wantitearnit #tennis #embracethegrind #sportsperformance #athlete #coreworkout #coretraining #antirotation #training #stability #athletedevelopment #performancetraining #performbetter

No bullshit sales tactics. Just quality training.

One goal in the gym should be to train to get stable on one leg. Once we're stable on one leg then we should aim to get stable while moving on one leg (hopping). From there we can then train to be efficient when running and changing direction. #run #runitfast #runningcommunity #runnerslife #runningcoach #running #runningoals #running #runnersofinstagram #strengthandconditioningcoach #runner #runners #athlete #athletes #athletedevelopment #runner #brisbanefitness #brisbane #graceville #strengthandconditioning #strengthtraining #sherwood #corinda

Looking to start a new week with a new direction? Head northeast from the main beach to find The Rehab Movement gym.

Ready to dive into this week?! 😊❤️👍🏻

NPL players... Are you keeping one eye on the off-season?
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Football can be a year round sport, being at your best for the season can be optimised with some smart preparation!
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@coach_evolution recently posted my most recent article on this topic....
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Check out the link in my bio!
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#footballfitness #evolutionsoccer #offseason

Some heavy singles building into nationals. Heaviest I have been since Regionals and the knee seems to be feeling good woo!

No one else in the club on the Friday night but was feeling good going up to an all time bench PB self unrack with some @thevanillagorilla92 Style safety's
190/155/207.5

MCHPT is pleased to have Ryan Lee join our team of instructors. Ryan will be assisting our goalies at our Peewee/Bantam Camp.

@shayydollass and @snowflake_kp are @phase1athletics Co-Athletes of the Week". The two are former standout teammates at Scottsdale CC in Phoenix, AZ. Their tremendous work ethic off the court with athlete development combined with their oncourt passion to compete, helped lead the Phoenix Lady Elite 1's women's professional development team to a 4-4 record in their first season in the Women's Blue Chips Basketball League (WBCBL).
#JourneyOfAnElite1 #P1AthleteOfTheWeek #LadyElite1s #Athletedevelopment #IAmAnElite1 #WBCBL

Shayla Washington and Kaila Peluso are "P.H.A.S.E. 1's Co-Athletes of the Week". The two are former standout teammates at Scottsdale CC in Phoenix, AZ. Their tremendous work ethic off the court with athlete development combined with their oncourt passion to compete, helped lead the Phoenix Lady Elite 1's women's professional development team to a 4-4 record in their first season in the Women's Blue Chips Basketball League (WBCBL).
#JourneyOfAnElite1 #P1AthleteOfTheWeek #LadyElite1s #Athletedevelopment #IAmAnElite1 #WBCBL

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