PLT4M’s Post

CONSISTENT IMPROVEMENTS 📶 A big well done to MK Dons U10’s player David for completing 2 full Strength & Conditioning programmes 🫡 As David is a youth athlete, his sessions are geared towards exploring many different movement skills to make him a versatile and adaptable player 🧩 As always with everyone I work with, we aim to do this in a fun way 🎡 Since working together David’s movement coordination has improved so much, and has made tons of improvement in all movements we have worked on so far, improved his strength, power and skill movement technique 📈💪 He’s improved so much across everything we have done, but the one I am most impressed with is the increased control in the overhead squat 🏋️♂️ When learning movement skills, repetition is key to strengthening the link between the body, nervous system and Brain to help movements become engrained and more efficient 🏋️♂️🧠🔋 Through learning a variety of skill movements, this will allow his to adapt to many different situations, which is important as a midfield player as it is a very dynamic position 💥 Well done David, looking forward to getting the next programme started up 🔜 Are you struggling with your Strength & Conditioning? Do you want to make consistent improvement like David that makes you a better athlete? DM to find out how I can help 🫡📲 #strengthandconditioning #sportsperformance #power #strength #youthstrengthandconditioning #periodisation #sportscience #speed #conditioning #improvement #growthmindset #athlete #progress #confidence #selfesteem #marginalgains #endurance #football

⚡️Build Rotational Core Strength & Power Ultimately, athletes need to be able to transfer force in their sport. More often than not, this requires motion in the transverse plane of motion. The transverse plane consists of rotational and twisting movements. I’m a big fan of having athletes become competent and efficient in the frontal plane (side-to-side and lateral movements) - and then - advancing them into the transverse plane. Here are some examples of where the transverse plane comes to life in sports: ⚾️Baseball bat swing, pitch & throw 🎾Tennis racket swing ⛳️Golf club swing 🏈Football throw 🏒Hockey slapshot 🏊🏻♀️Swimming stroke ...and the list goes on and on Here are 2 rotational core strength and power exercises you can add into your training rotation today: ➡️ Band Athletic Stance Rotational Chop ➡️ Band Athletic Stance Rotational 1-Arm Punch 🚀Looking for Strength & Conditioning education and mentorship? Check out @athleticperformanceu and sign up through https://lnkd.in/eb6_apcP 💪🏼Looking for an Online Training program for your specific goals? DM me ONLINE TRAINING and I’ll send you the details. 🎥 @bmalmedia stays on target. #athleticperformance #strengthandconditioning #sportperformance #corestrength #rotationalpower

When should kids start Strength & Conditioning? Common argument I hear with differing opinions! This maybe due to the misconception of what S&C is. Many believe S&C is lifting weights and being in a gym. Well it's not. S&C is much more. Here is what Rob Anderson perspective is on when youth athletes should start! What are your thoughts?

A little snippet of the conversation with Isaac!

🚀✨ Introducing Little Rockets Mondays at RocketPWR Athletics! 🏋️♂️💪 Join us as we ignite the passion for Olympic Weightlifting in our youngest athletes! 🌟 Our Little Rockets classes are designed to introduce kids to the fundamentals of weightlifting, focusing on the iconic Snatch and Clean & Jerk lifts. 🏋️♀️✨ Every Monday, our certified coaches lead fun and engaging sessions where kids can learn proper techniques in a safe and supportive environment. Plus, we're thrilled to announce that RocketPWR Athletics is affiliated and licensed by British Weightlifting and have been since 2022, ensuring top-notch coaching and guidance for our Little Rockets! 🚀 Give your child the opportunity to soar to new heights with Little Rockets Mondays at RocketPWR Athletics! 🚀💫 - Can kids benefit from learning Olympic Weightlifting? Absolutely. The biggest benefit is body coordination. Young athletes who learn to Olympic Weightlift will learn to move using their whole body to coordinate powerful and explosive movements. All sports involve being on your feet and pushing off the ground. These movements are ground-based and the athletes learn to not only generate force through their feet but to also dynamically move and receive. What we mean by that is; although the sport is called Weightlifting, it is required that the athlete also receives the weight. Once the weight is pulled explosively off the ground, the athlete must quickly reverse this and move the body position to get under the bar and receive the weight . Another great benefit is injury prevention. Lifting weights strengthen not just muscles, but ligaments and tendons. These movements are complex and explosive, they require the nervous system to adapt and improve neuromuscular efficiency. Please Like, Share & Tag any parents with some Little Rockets that may want to try Olympic Weightlifting. 💻 https://lnkd.in/eVgUWQbU 📧 hello@rocketpwrathletics.co.uk 📲 https://lnkd.in/e5xU6TbC Effort Over Everything ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #Lifestyle #Performance #Strength #Conditioning #Fitness #Health #Wellness #Weightlifitng #BritishWeightlifting #BWL #RocketPWR #Gloucester #GL2 #Quedgeley #Kingsway #Hardwicke #Tuffley

PROGRESS 📈 It’s been a great start from Ivy on her Strength & Conditioning pathway to excel her performance on the football pitch ⚽️ We are only 3 sessions in, and Ivy has made so much progress already in improving her movement skills (physical literacy). She’s a great learner, and takes information on like a sponge 🧠🧽🏋️♀️ When starting out with Strength & Conditiong Training, it’s important that you become brilliant at doing the basics before lifting heavy and powerfully. The variations we have been working on have challenged but also improved Ivy’s movement skills, helping to build her foundations for future training whilst staying injury free 💪 Are you looking become a better athlete like Ivy? Do you want to become the stand-out player in your team? Send me a DM to find out how I can help you on to that journey 🤝📲 #strengthandconditioning #sandc #performance #faster #sportsperformance #training #strong #powerful #strength #youthsandc #youthstrengthandconditioning #gym #periodisation #sportscience #speed #conditioning #improvement #growthmindset #athlete #youthathlete #progress #confidence #selfesteem #nextlevelperformance #stronger #gaintheedge #marginalgains

When doing a proper clean pull, we like to teach from the ground up. Everything starts with having a good base and a good starting position, which we actually had to address with the next step. Some sessions you have to focus on just teaching correct movements, while still challenging the athlete. Why? These young athletes will have to workout at their high school, and let’s be honest most high schools do not have a real strength coach or anyone to teach proper lifting technique. So our goal is to make sure you’re prepared and confident when you step back into your high school weight room. #lift #strengthandconditioning #sports #sportsperformance #teach #explain #cleanpulls

I want to give a big shout out to Ivy for completing 5 training programmes, which is 20 Strength & Conditioning sessions in total 👏 The latest programme has increased the complexity of movements a lot but Ivy’s hardwork, dedication and commitment means that she’s been able to overcome any challenges and has excelled in all movement skills so far 👌 Some of many big wins from the latest programme have been: ✅ Performing 90-degree rotational landings from 50cm with excellent technique 📦🧠 ✅ Comfortabling doing TRX Row with an almost completely horizontal body for reps 🚣♀️ ✅ Performaning pause press ups at a lower height with great posture 👍 ✅ Improving single-leg squat technique - great for performance and injury prevention ❌🩼 ✅ Performing KB RDL’s with really good intensity 🔋 As I say, Ivy works very hard and this is the reason why her programmes work. You can have the the perfect programme on paper, but it’s nothing without a dedicated athlete 👊 And the best thing of all…it’s helping her to be a better athlete on the pitch! Ivy has been consistently putting in excellent performances for her teams, showing how important she is to them. Big well Ivy, we go again with even newer movement skills soon 👊⚽️🔜 Are you underperforming in your sport? Are you frustrated with average performances? Want to be a stand-out performer like Ivy? DM me and we can speak about how to get you there 📲🤝 #strengthandconditioning #sportsperformance #power #strength #youthstrengthandconditioning #periodisation #sportscience #speed #conditioning #improvement #growthmindset #athlete #progress #confidence #selfesteem #marginalgains #endurance #football

Earn the right 💪. After a great first 4-week block of Strength & Conditioning Training, Ivy has now moved on to a new 4-week programme 🙌. However, it’s important to understand that she has earned the right to do this 👏 When starting out with Strength & Conditioning, it is important to build a wide base of movement skills to improve and enhance your learning of movement, especially for youth athletes. Doing this helps build stronger foundations to give you the potential to build very high levels of strength and power 🧠💪🔋. Following this process not only helps you avoid injuries 🤕❌, but also helps to maximise your performance by being able to produce more speed, force and power in your sport-specific movements ✅. Ivy has made an excellent start to this training block, where we having increased the complexity of exercises to increased her movement competency, in preparation for more intense training in the near future 💥. Wicked job Ivy 💪🙌👏. Are you an athlete who is struggling with the physical side of your performance? Do you want to improve your movement and perform better on the pitch like Ivy? Give me a DM to find out how I can help you make significant improvements to your sporting performance 🤝📲 #strengthandconditioning #faster #sportsperformance #powerful #strength #youthstrengthandconditioning #gym #periodisation #sportscience #speed #conditioning #improvement #growthmindset #athlete #progress #confidence #selfesteem #stronger #marginalgains #football #soccer

I looked at all match-day metrics for the collegiate soccer team I work with. I specifically looked at percentages of times in speed zones and heart rate zones. Here's what I found Speed zones - 97% of a match was spent below 65% of their maximum anaerobic speed and 138% of their maximum aerobic speed (MAS) -12% of a match was spent between 95-138% of their MAS -85% of a match was spent below 95% of their MAS Heart rate zones -50-60 minutes of a match are spent below 60% of maximum heart rate (very submaximal) -24 minutes were spent in the aerobic heart rate zone, 60-80% of max (submaximal) -20 minutes were spent above the aerobic heart rate zone, 80-100% of max (near maximal) -Not even a full minute was spent above 95% of max (maximal) Yes, we need to train our athletes for worst-case scenarios, but if we are looking for transfer to sport, does it make sense to prioritize high-intensity conditioning modalities? I know "hard work" is important and submaximal conditioning isn't sexy but can we find a way to work smarter and get more out of our athletes? #strengthandconditioning #sportsperformance #soccerstrength #collegesoccer #soccertraining #conditioning #aerobic