1. Sports conditioning programs available for the following sports: Soccer, Basketball, Volleyball, Football, Tennis, Baseball, Softball, Hockey, Field Hockey, Lacrosse, & Golf. Sports conditioning programs for other sports will be considered on a consultation basis.
  2. All Sports Conditioning Programs will include sports appropriate resistance training, ACL injury prevention/knee stabilization training, SAQ (speed, agility, & quickness) training, footwork & balance, plyometrics (speed-strength) training, metabolic training (energy utilization), flexibility-sports specific, core training (abdominals/obliques/low back) for efficient transfer of power, and sports nutrition.

    Exception: Golf programs do not include SAQ training.
  3. All training programs for each school sport should be started during the off-season, and at least 2-3 months prior to the beginning of the pre-season. If you participate in a sport on a year round basis, e.g. soccer, basketball, volleyball, or softball club team member, your strength & conditioning program should take place during months that best fit your schedule and will prepare you for major tournaments.Tennis Player
  4. All athletes will participate in a minimum 30-40 sessions program. However, each athlete will have the option to train beyond the minimum 30-40 training sessions recommendation. Each training program will consist of 2-3 one hour sessions each week. A sample of a weekly program design would be the following:
    • Monday-sports appropriate resistance training, knee stabilization
    • Wednesday-SAQ, footwork & balance, metabolic training, plyometrics, core strength
    • Friday-sports appropriate resistance training, knee stabiliation
  5. In the early part of your strength &  conditioning program, a few training sessions will be utilized to conduct initial evaluation field tests specifically designed for each sports conditioning program. Athletes will be re-tested at the end of a 30-40 sessions program.
  6. Each training program is sport specific and position specific to accommodate individual needs and goals. Primary emphasis-reach peak strength & conditioning levels for in-season sport. Secondary emphasis-injury prevention.
  7. At the start of a strength and conditioning program, each athlete brings his or her own genetic predisposition, potential for improvement, and willingness to put forth the effort required for developing his or her physiological potential during the program. Athletes with no previous strength and conditioning experience will see positive changes from utilizing such a program, because a large portion of their adaptational window is still available. At the other extreme, elite athletes who have significant experience in strength and conditioning will have a smaller adaptational window. These elite athletes train just as hard and in most cases harder, but will achieve smaller gains. However, for those athletes, a small gain in performance can ultimately mean the difference between winning and losing in their respective sport.
  8. Volleyball PlayerA needs analysis is the first step to be taken in order to effectively design a proper strength and conditioning program. A needs analysis addresses the following:
    1. What muscle groups need to be trained for that particular sport?
    2. What type of muscle action(shortening, lengthening, static) is used during that particular sport?
    3. What are the basic energy sources(stored phosphagens-ATP/PC, lactic acid, & oxygen) that need to be trained, including the estimated percentage of contribution from each source for that particular sport?
    4. What are the common sites of injury for that particular sport, and what is the prior injury history of the individual athlete?

    It is important to prescribe appropriate training volumes, rest periods, frequencies, and load resistances based on the athlete's health status, strength & conditioning levels, sport, and goals of training.

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  9. Each athlete will progress at his/her own rate of speed through a conditioning program. There is an added expectation that the athlete will complete assigned additional work on strength and conditioning during specific days when not scheduled to meet with Michael Rose for supervised training sessions.
  10. Athletes will be educated on the proper design of a year round sports conditioning Program(Off-season, Pre-season, & In-season). Athletes will also be educated on Overtraining Syndrome(signs & symptoms).
  11. Minimum Age Policy-Clients under 18 years old must at least be in the 7th grade, but will be accepted into a program during the summer prior to entering 7th grade. Small group conditioning (Acceleration, Multi-Directional Speed, Agility, Footwork, & Plyometrics) is available for those who are 11-15 years of age.
  12. There are 3 separate training programs for athletes of varying maturity and experience levels: A. Novice Program, B. Intermediate Program, C. Experienced Program.
    1. Novice Program - Required starting level for all high school athletes and all other athletes with minimal or no experience in sports strength and conditioning.

      If you participate in a power sport requiring whole body explosiveness (i.e. football, basketball, volleyball, etc.), and you have not had proper training for lifting techniques in multi-joint, power exercises (i.e. squats, power cleans, power snatches, etc.), then consider yourself a novice even if you have utilized other exercises in a previous resistance training program.
    2. Intermediate Program - This is the appropriate starting level if you consider yourself to be an experienced athlete, and are seeking to maximize athletic potential for your specific sport. This would be the appropriate level to enter for most college athletes. You should have already had some prior background in a supervised strength and conditioning program, and consider yourself experienced in most multi-joint power exercises (i.e. squats, power cleans, power snatches, etc.), if you participate in a power sport. You should also have had some prior experience in speed & agility, footwork & balance, plyometrics, and metabolic training.
    3. weightlifterExperienced Program - This is the appropriate starting level if you consider yourself an elite level athlete in your particular sport, and are seeking to separate yourself above all other competitors. You should have a strong recent background in sports strength and conditioning, but might not be certain if you are utilizing the most effective program design to reach your athletic potential. It is assumed that you have a strong sports strength training background, including most multi-joint, power exercises, so the emphasis will be on reviewing your prior or current strength training program, and making the appropriate adjustments. Modifications will also be made to your metabolic, speed & agility, footwork & balance, and plyometric training programs if needed.