THIS PROGRAM WILL FOCUS ON

•    Improving mobility, flexibility, power, strength, muscle hypertrophy, and conditioning
•    Personalizing goals   
•    Reducing potential for injury by loading the muscle-tendon unit and using progressive loads and exercise through range-of-motion exercises
•   Helping to speed recovery from previous injuries
 

PROGRAM COMPONENTS

INITIAL ASSESSMENT

• Functional Movement Screen (FMS) to discover any deficiencies in flexibility, mobility, strength, coordination, and motor control
• Check for any asymmetries between right/left side of body
• Baseline test for strength, power, and cardiovascular function
• Nutritional recommendations
 

ADAPTATION PHASE

• Program based on results of FMS and baseline testing
• Focus on correcting any movement deficiencies
• Increase work capacity
 

ADDITIONAL PHASES

• Individualize programming based on sport/specific student goals
• Progress from Adaptation Phase for further development
• May include focus on hypertrophy, strength, power, pre-season, speed, conditioning
•  Re-testing to occur following each programmed phase followed by a de-load or *recovery period
 
* Recovery periods ensure athletes are ready for the next phase of workouts
St. Andrew's College
15800 Yonge Street, Aurora, ON L4G 3H7 Canada
Tel: 905-727-3178