Personal coaching is a one on one bespoke service that is specific to one individual. We take into account your Aims, Goals and Needs.
Areas we be focusing on specific to the individual
- Nutrition and Supplementation
- Sport Massage
- Joint mobility and Range of movement
- Body Imbalance
- Functional Movement patterns
- Cardiovascular capacity
- Muscular Endurance
- Muscular strength
- Explosive Power, Speed and Reaction Time
- Physical, Physiological and Psychological needs.
- Anything else we deem necessary.
1 – Nutrition is by far the most important component for success as it is the building blocks for a higher level of performance during training, recovery after training and injury prevention by building stronger bones, muscles, tendons and ligaments.
Our nutritional programs are specific to each individual and based on their daily activities. We take into account both training and non- training days to either increase or decrease their calorie intake. The right food in the correct quantities at the correct time will greatly improve performance, concentration and recovery.
Supplementation is highly recommendable within your daily, weekly and monthly nutritional plans. Supplementation can help boost performance, training duration, and intensity while aiding a faster recovery.
2 – Flexibility is one of the most over looked areas in training and without the right amount of muscular flexibility at each muscle at the right time when a greater degree of performance is needed two things take place.
- Our performance is greatly reduced
- We stand the much greater chance of injury.
An activity, sport, event or any training movement requires the body to perform a complex sequence in the right order at the right time and without the functional flexibility for that particular movement, injuries are just around the corner.
It can be career ending!
3 – Sport Massage Therapy is critical part of any athlete’s (members) weekly training routine. Deep tissue sport massage ensures that all muscles are kept supple and working to their best ability.
With the right guidance this can also be performed using our range of Foam Rollers and Trigger Balls to enhance the target areas effectiveness as described below.
Sport massage (foam rolling) has a variety of benefits
(a) Physical effects
- Improve tissue elasticity
- Break down scar tissue
- Stretching of muscle tissue
- Boost performance
- Prevent injuries and loss of mobility
(b) Physiological effects
- Pain reduction
(c) Psychological effects
- Anxiety reduction
4 – Joint mobility and Range of Movement is the articulation between bones. Every action has a chain reaction within the body and if we are missing this joint mobility and range of movement the body will still perform that given task but at what expense. We know that we will have to place far more stress (workload) on another body part that can lead to injures.
It can be career ending!
We will focus on the sequence of events that should take place during any particular event, movement, exercise or activity and ensure that the chain reaction happens at the right time and in the right sequence.
5 – Body Imbalances can be on a number of different levels. It can be structural (bones), muscular (both strength and length), as well as coordination and balance. These imbalances needs to be identified and addressed as soon as possible as it will effect performance and lead to injuries.
It can be career ending!
6 – Functional Movement Patterns is the day to day events, tasks or sport that an athlete (member) requires to perform their given activity to their best ability. Here we focus on the exercises that are specific to the client in the given activities, sport or event.
During functional movement patterns (exercises) we use own body weight exercises, weighted exercises or a combination of both to be task specific.
Functional movement patterns (exercises) can be
- Single joint
- Multiple Joint
- Isolated integrated
- Integrated Isolated
- Weighted or non- weighted
7 – Cardiovascular capacity.
During this training phase we will be focusing on the ability to perform at a much higher capacity with a greater demand on your heart and lunges for a longer period of time.
Having the ability to switch between aerobic and anaerobic thresholds depending on the task at hand is very important, as a lack of anyone of them will hamper your performance.
8 – Muscular Endurance
It is the muscular contractions (work load) your muscle can handle over a period of time. This can be by either using our own body weight or using weighted exercises.
A lack of muscular endurance during exercise and in particular during ice hockey will result in the following
- Lack of performance
- Slower reaction time
- Lack of concentration
- Muscular fatigue
- Longer recovery time
- Possible injury
9 – Muscular Strength
It is the ability to apply a near maximal force while using either ones own body weight or moving a weighted object.
This is a critical phase to cover during any conditioning program, however clever programming and training phases will eliminate any potential problems and injuries during this phase. Strength training place an increased demand on the following body features
- Bone structure
- Central Nervous System
During this phase we can gain muscular strength in two way.
- Heavy load for lower repetitions
- Medium load for high repetitions over time.
Your event, activity or sport will dictate the approach we take.
10 – Explosive Power, Speed and Reaction Time
This training phase in my eyes will be the most important phase to cover and master.
During this phase we will be focusing on the 3 elements that we all had as kids but tend to lose as we get older due to not making this part of our training program, mostly down to the lack of understanding and education of this very difficult yet fun phase.
Explosive Power – the ability to process a maximum amount of force when required through pushing, pulling, dragging, jumping, squatting and hopping
Speed – During this phase we will use maximum acceleration over a short distance, time or repetition depending on the exercise.
Reaction Time – During this phase we will be working on the reaction time to words of command, signals or training sequences. Reacting to a particular situation should happen immediately with Explosive power and Speed without thinking about the sequence of events that should take place.
If these three keys phases can be perfected – explosive power, speed and reaction time you as an individual will be leap and bounds ahead of anyone else and your personal goals will be reached faster.
11 – Physical, Physiological and Psychological Needs.
Physical and Physiological needs tends to be the two easier needs to work on and see big improvements both over a short and longer period of training time.
On the other hand failure to address Psychological needs can be just as destructive if not more destructive than of the previous two if we do not address them from day one.
The above three needs are all part of a journey and this journey is cycled in micro and macro cycles, both short term and long term.
Micro is short term whereas Macro is long term however within the micro and the macro cycles you get both short and long term cycles. These cycles can vary in durations from as little as a single session to a few years.
Duration variations depends on
- Pre season training
- Post season training
- Training phases
- Sport specific training
- Up and coming competitions
- Pre habilitation