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How We Create High Performance Training Programs. (And how you could do so too)...

ceruleanfit

A Simple Guideline To Help You Train Successfully To Become A Superstar!


Greetings to all sports-enthusiasts, future Olympians, and of course, the tireless cheerleaders we like to call parents! Whether you're a teen athlete ready to rocket into sports stardom or a devoted parent hoping to help your child land that perfect triple salchow, you're in the right place. Today, we're diving headfirst (helmets on, please!) into the thrilling world of personalized training plans.

Why personalized, you ask? Well, just as a music playlist tailored to your taste beats a random radio station, a training plan tailored to your sport, position, and goals beats a generic one. Generic plans are like pasta—sure, they're a staple and they'll fill you up, but don't you crave the zesty flavor of a dish crafted to your preference?


Our mission today is simple yet ambitious: to guide you in crafting a training plan as unique as your fingerprint and as perfectly suited to you as your favorite pair of sneakers. A plan that takes into account whether you're a fleet-footed winger or a steadfast goalie, whether you dream of smashing records or just want to make the varsity team.


Ready to embark on this fitness odyssey? Great! Lace up, limber up, and let's leap into the wonderful world of bespoke athletic training plans. And remember, whether you're the one doing the lunges or the one cheering from the sidelines, this journey is all about evolution, improvement, and the relentless pursuit of personal bests. On your marks, get set, go!


Understanding Your Sport and Position


Welcome to the 'Know Thy Game' stage of our fitness odyssey! While the internet may be chock-full of training plans, picking one at random would be like picking a horse to back in a race because you like its name. Sure, 'Rapid Thunder' or 'Nuclear Flash' sound cool, but will it leave the other horses eating its dust or will it get lost in other horses' dust?


Just as every sport is unique, so too is each position within that sport. The grueling endurance of a long-distance runner varies wildly from the explosive power required by a weightlifter. Similarly, a point guard in basketball will have a slightly different training focus compared to a center, or even an outfielder will train differently from a pitcher. Knowing the specifics of your sport and position will help you tailor your training plan to meet those demands, enhancing your performance and reducing your risk of injury.


Let's say you're a budding soccer player. You're in luck - soccer's a game of endurance, agility, speed, and skill. But wait, you're not just any soccer player - you're the goalkeeper. Now we're talking about quick reflexes, explosive power, and agility within a confined space. You'll probably require more upper body mobility than just any soccer player.


See the difference? That's why it's crucial to align your training with the unique demands of your sport and position. Doing so will ensure that you're not just fit, but fit for purpose. After all, while a marathon runner and a sprinter are both athletes, they don't train the same way, right?


So, for all you budding Beckhams, future Federers, could-be-Currys, that are trying to Trout or looking to 'Lebron' it out there - understanding your game is the first step in creating a training plan that will have you sprinting towards your goals instead of running in circles. And for the parents in the crowd, knowing your child's sport and position will allow you to support them more effectively on their athletic journey. So buckle up, because we're just getting started!


Defining Your Goals


Imagine embarking on a road trip without a destination in mind. Sounds like quite the adventure, doesn't it? But in reality, you may end up driving aimlessly, wasting fuel, and inevitably asking the existential question, "Are we there yet?" The same applies to fitness training - without clearly defined goals, you're likely to find yourself metaphorically driving in circles.


Welcome to the 'Goal-Setting Gala' – an absolutely crucial pit stop on our journey to a tailor-made training plan! This stage is all about honing in on what you or your teen athlete aspire to achieve. And no, "being the best" isn't specific enough. Goals in the fitness world must be SMART - Specific, Measurable, Achievable, Relevant, and Time-bound.


Got dreams of nailing that perfect slam dunk? That's a start. But let's get SMART about it. How about this? "I want to improve my vertical jump by 4 inches in 8 weeks to enhance my dunking ability." Now that's a goal we can work with! We can work backwards from there - squat a certain amount of weight, learn to squat that weight in different ways, squat all those different way but do it faster, then build to jumping with those weights. You can start to see a progression system build upon itself.


Training goals can be short-term, such as improving your 50-meter sprint time for the upcoming track season, or long-term, like earning a soccer scholarship for college. It's important to strike a balance between the two, as short-term goals can serve as stepping stones towards long-term ones.


Now, parents, we know what you're thinking, "Isn't my teen too young to be setting such serious goals?" Not at all! Goal setting can be a great way to instill discipline, encourage focus, and promote self-belief in young athletes. Plus, it can make the process of training more enjoyable and rewarding. Furthermore, setting goals early can set them up to avoid regrets and feelings of "what if?" when they become older. They'll be able to know they gave something they were passionate about all they had.


So grab a pen, a piece of paper, and start brainstorming those goals! Because a training plan without goals is like a sports movie without a triumphant final scene. And who wants to watch that, right?


The Pillars of an Effective Training Plan


Ladies, gentlemen, and aspiring champions, it's time to lay the foundation of our training plan. Like constructing a skyscraper or baking a perfect soufflé, crafting an effective training plan is all about balance. Welcome to the 'Pillar Parade'—strength, cardiovascular endurance, flexibility/mobility, and skill-specific drills. Consider these the four horsemen of your athletic apocalypse!


Firstly, strength training. "But I'm not a bodybuilder!" you might protest. Well, even if you're not looking to flex biceps the size of basketballs, strength training is a crucial component of any athlete's regimen. Strength exercises, when tailored to your sport, can help increase power, enhance performance, and decrease injury risk. So whether you're swinging a tennis racket, dribbling a soccer ball, or gliding across an ice rink, strength training is your trusty sidekick.


Another objection parents might have is that their child's height might be hindered by strength training. There is currently no evidence indicating that strength training stunts growth in any way. If anything, the evidence is overwhelming that starting strength training early, even with relatively heavy weight, can help children increase bone density, increase motor function, increase performance as well as many key health factors. This is according to a 2010 review published in the "British Journal of Sports Medicine" as well as another 2016 review published by the "Journal of Pediatrics" that examined these factors across many individual studies. This is the general scientific consensus.


Next, we've got cardiovascular training. No, we're not asking everyone to run marathons, but a strong cardiovascular system can be the difference between triumphantly crossing the finish line and huffing and puffing at the back of the pack. It's all about training your heart and lungs to deliver oxygen more efficiently to your working muscles. There are many forms of cardio - HIIT (high intensity interval training), LISS (low intensity steady state) cardio, running, sprinting, cycling, stairs, etc. Your sport and position may determine which forms you need to focus on more.


Now, onto flexibility and mobility. Remember, stiff muscles are about as helpful to athletes as a bicycle is to a fish. Incorporating flexibility and mobility exercises into your training plan will not only help prevent injury but also improve athletic performance by increasing range of motion, improving soft tissue quality, and priming muscles for upcoming performance.


Finally, we have skill-specific drills. These are exercises designed to directly improve the skills needed in your sport. If you're a swimmer, this could be drill sets focused on improving your stroke technique. A soccer player? Perhaps targeted drills to improve dribbling and shooting.


Parents, fret not! While this may sound like a tall order, remember that Rome wasn't built in a day. Patience, consistency, and a tailored plan will have your teen showing off their new skills in no time. And remember, athletes, a well-rounded training plan isn't just about working hard - it's about working smart! So let's ride these four horsemen to victory, one training session at a time.


Understanding Periodization


Here's a universal truth about training: no matter how enticing the workout video, how epic the motivational speech, or how eye-catching the infographic, there’s no such thing as a one-size-fits-all plan. Hence, when it comes to crafting your training structure, we need to zoom out and look at the big picture.


We start by setting the macrocycle, which is essentially the overall time frame for your training, often set to coincide with your competitive season or peak performance time. Think of this as your athletic calendar year, your grand tapestry that we're about to fill with intricate patterns of training.


Next, we divide this macrocycle into smaller mesocycles, often lasting a few weeks to a couple of months. Each mesocycle will have a specific focus, allowing us to work on different aspects of fitness. Now, this might be starting to sound like we're planning a military operation, but in reality, it's just about strategic planning.


Each mesocycle is further divided into microcycles, typically a week-long, during which specific workouts, rest days, and recovery sessions are planned out. It's akin to planning your weekly meals, but instead of deciding between pasta, burgers or salad, we're choosing between a strength workout, a cardio session or agility and speed training.


As we structure your training plan, we'll take into account a variety of factors such as your current fitness level, your goals, available equipment and facilities, and of course, ensuring that the plan fits seamlessly into your life. A BAD plan executed consistently will trump a GOOD plan that you cannot stick to.


Now, parents, don't be intimidated by this intricate puzzle. Remember, every grand journey begins with a single step. And teens, it might sound like a lot of work, but think of it as crafting your own superhero training montage. Let's grab this bull by the horns and plan for success, one workout at a time!


Now we are about to embark on the grand tour of periodization - the 'Eiffel Tower' of any successful training plan. If you're scratching your head wondering what on Earth 'periodization' is, don't worry, we're here to de-mystify this fitness buzzword.


Periodization is the process of dividing your training plan into specific time blocks, each with a particular focus. Why, you ask? Well, training the same way all year round is about as exciting as watching paint dry or grass grow, and your performance improvements may stall quicker than you can say "diminishing returns".


This is where our magical macrocycles come in. Each macrocycle includes all eight training phases you'll need to go from a couch-bound novice to an athletic marvel.

  1. Movement Quality (Anatomical Adaptation) Phase: Here's where we focus on increasing your range of motion around joints and improving overall body flexibility. Think of it as your muscles' morning stretch!

  2. Stability Phase: Now that you're more flexible, it's time to improve your balance and control. This phase is all about keeping you steady, whether you're standing on a field or racing down a ski slope.

  3. Endurance Phase: Okay perfect, you've got full range of motion around all your joints, you're balanced and stable. Now let's build that stamina! In this phase, we focus on cardiovascular and muscular endurance to keep you going longer and stronger.

  4. Hypertrophy Phase: Now that you have the aerobic capacity, it's time to handle different workouts designed to stimulate muscle growth. We take a page out of the bodybuilder's playbook here. Hypertrophy is just a fancy word for muscle growth. Here, we'll add some more challenging resistance training to help you pack on some lean muscle mass.

  5. Strength Phase: Once we've built a solid muscle foundation, it's time to increase overall strength. This phase helps boost your athletic performance and makes daily tasks easier. Stronger athletes perform better overall.

  6. Power Phase: Ready to feel explosive? This phase will help you improve the rate at which you can express the strength you've built. Not only do you lift heavy stuff, but you lift it fast!

  7. Speed Phase: We've built the muscle, we've honed the power, now it's time to see how fast you can go! This phase is all about increasing your sprint speed, reaction time, first step, as well as being faster in every movement you need to be fast in for your sport.

  8. Sport Specific Phase: This is where it all comes together! We focus on refining skills that are specific to your sport or position. We also spend a lot of time performing the OPPOSITE of your sport so that your body doesn't develop bad posture or inefficient movement patterns for everyday living. This helps prevent overuse injuries and postural injuries on the field.

Just imagine it, parents, one day you're watching your child struggle to do a push-up, and before you know it, they're sprinting, jumping, and throwing like a pro. Teens, consider this your roadmap to sporting stardom. Remember, Rome wasn't built in a day, and neither will your fitness prowess. Each phase is a stepping stone on your journey to become the best athlete you can be! Let's buckle up and enjoy this scenic ride through the land of periodization!


Training Intensity and Volume


Now, parents and budding athletes, let's journey into the land of 'Intensity and Volume'. No, this isn't an offbeat band name, but rather two vital elements that will orchestrate your symphony of sport success. When we talk about training, these two components are as essential as the rhythm and melody in a catchy song.


Training intensity refers to how hard your workout is. It's the 'umph' factor in your routine, the amount of effort you're putting in. This could be measured in various ways: how heavy the weights you're lifting, how fast you're running, or even how high your heart rate is getting.

On the other hand, volume is about the quantity of your training. It's the number of sets and reps you do in strength training, the miles you log in running, or the hours you clock in practicing your sport.


Now, this is where the balancing act comes in. Picture yourself on a teeter-totter, with intensity on one end and volume on the other. If you crank up the intensity, you'll likely have to decrease the volume to avoid overtraining, and vice versa.


For instance, let's say our budding basketball star has a goal to increase her shooting accuracy. In this case, the training intensity could be the complexity and speed of the shooting drills, and the volume could be the number of shots taken per session.


But remember, it's not just about going harder, faster, and longer. More isn't always better. It's about finding the right balance for you, considering your current fitness level, goals, and recovery capacity.


Parents, fear not the complexity! As your teens find their balance, they'll be developing discipline and resilience. And teens, remember: the goal isn't to push until you collapse, but rather to train smart, progress steadily, and become an all-around better athlete. So let's crank up the intensity, dial in the volume, and create some beautiful training harmony!


The Importance of Rest and Recovery


Alright, sporty parents and future Olympians, it's time to put down the weights, hang up the cleats, and chat about an often overlooked, yet vitally important aspect of training. Yes, we're talking about rest and recovery. We know, we know, it's not as glamorous as a killer workout or as exciting as scoring the winning goal, but it's a fundamental part of the journey to athletic greatness.


Picture this: Training is like hosting a huge, elaborate party for your muscles, complete with disco lights and funky beats. It's fun and exciting, but oh boy, can it leave a mess behind. And that's where rest and recovery come in - the much-needed cleaning crew that restores order after the wild party.


Rest days allow your body to adapt to the stress of exercise, replenish energy stores, and repair damaged tissues. It's during these periods of rest that the real magic of training happens. Your muscles grow, your endurance builds, and your speed increases. Simply put, rest days are when your body transforms from a caterpillar into a butterfly, metaphorically speaking!


In addition to scheduled rest days, adequate sleep is a non-negotiable part of your recovery routine. It's during those precious hours of shut-eye that your body does some of its best repair work. Think of it as the overnight cleaning crew coming in to polish the floors and clean the windows.


Lastly, active recovery plays a crucial role in your training plan. This could be gentle activities on your off days, like a leisurely bike ride, a relaxing yoga session, or even a fun family hike. Consider this the 'chill out' playlist after your muscles' dance party.


So, parents, while we want our kids to work hard and push their limits, it's equally important to ensure they're taking time to rest and recharge. And budding athletes, remember that the race to the finish line is a marathon, not a sprint. It's about training smarter, not just harder. So let's hit the 'pause' button, embrace the power of rest, and watch as our bodies become the athletic machines we're striving for!


Evaluating Progress and Adjusting the Plan


Buckle up, sporty parents and burgeoning athletes, we’re about to take a detour to 'Checkpoint Central'. After all that planning, sweating, and balancing, you may be wondering, "How do we know if it's working?" Fear not, we've got you covered! The last essential step in creating a successful training plan is evaluating progress and making necessary adjustments.

Now, I know what you're thinking. "Great, another thing to add to my already burgeoning to-do list," or perhaps, "I didn't sign up for math class!" But hold onto your gym shorts, folks, because this part is easier than a pre-game warm-up and just as important.


Start by setting measurable, achievable goals. This could be anything from a faster sprint time, more accurate free-throws, or even just feeling stronger and more confident on the field. These are your fitness 'milestones', the checkered flags at various points on your athletic race track.

Periodically check-in with these goals. Are you getting closer to your sprint time target? Has your free-throw accuracy improved? Are your muscles begging for mercy less frequently after workouts? This is your body's report card, the proof in the protein pudding, so to speak.


And here's where the art of flexibility enters the mix. If something isn't working, change it! There's no glory in sticking to a plan that's leading you down the wrong path. Remember, your training plan is a living, breathing document, designed to flex and adapt just as much as your burgeoning biceps. There are countless cases of people sticking to a plan long term only to get slower and less powerful. You should always strive to continue to improve the plan whenever a flaw or oversight presents itself. This is a secret that the coaches have known for a while - nothing is perfect and it is always constantly being tweaked and changed on the fly!


Parents, think of this as an opportunity to teach your teen about perseverance and the value of course correction. It's not about the stumble, but the ability to pick oneself up and keep moving forward. As for our young athletes, remember that every great sports star has faced obstacles and overcome challenges. You're in good company!


So, get ready to track, adjust, and conquer! Your path to greatness is not set in stone but paved with learning, sweat, and the courage to adapt. Now, let's go out there and make every goal, every rep, and every drop of sweat count!


Putting the Program Together


And there we have it, folks! We've tackled the peaks and valleys of crafting a successful training plan, from understanding your sport and defining your goals, to orchestrating the perfect harmony of training intensity and volume. We've even thrown in some rest days, added a dash of flexibility, and sprinkled in some goal tracking for good measure.


Parents, if your head is spinning faster than a well-executed pirouette, don't fret. Remember, you're not just helping your teenager become a better athlete; you're setting them up with invaluable life skills. Resilience, discipline, goal setting, flexibility, balance - these are the trophies they'll carry with them long after the final whistle has blown.


As for our young athletes, we hope you've taken notes. This isn't a sprint; it's a marathon, a journey of transformation that will see you crossing the finish line stronger, faster, and more confident. Remember, the goal isn't just to become a better athlete, but to become the best version of yourself.


So whether you're the parent of a future world champion, or a teenager with dreams of gold medals in your eyes, remember that the journey to greatness starts with a single step - or in this case, a single rep. So, let's lace up those sneakers, set our sights on the goal, and remember - in the game of fitness, we're all winners if we stick with it. Now, let's get out there and show the world what we're made of!

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