Athletic Performance ; Are You a Serious Athlete or Weekend Warrior?

Maximize Your Potential

Enhance your athletic performance at whatever event you compete in.  Be the best you can be.

To safely and optimally enhance your athletic performance you need to follow a periodized weight training program.  Periodization is the manipulation of variables over different periods of time in a weight training program.  It usually revolves around the competitive season.

Periodization

• Keeps you from overtraining.

• Keeps your gains constant

• Prevents you from reaching a training plateau

Athletic performance training is drastically different when training a seasoned competitive athlete versus a new athlete.  Generally you should:

• Start functional training with core stabilization

• Focus on the core lifts, and I'm not talking about the "core"

  • Bench press

  • Squat

  • Clean

• Many weight room activities should mimic on-the-field or court activities

• Plyometrics can be introduced after 4 weeks of training

  • Plyometrics are basically explosive exercises

    • Box jumps

    • Clapping push-ups

    • Squat jumps

  • "Plyos" have a high injury potential so correct form and training conditions is very important

  • With the high risk comes high reward, plyometrics are very effective at increasing explosive strength in sport specific movements, i.e. run faster, jump higher, change direction quicker

A solid nutrition plan is key to getting the absolute most out of the training.  Proper nutrition helps the athlete:

• Prevent muscle catabolism and promote anabolism

• Increase and maintain energy levels

• Minimize fat gains

Adequate rest

• Goal specific

• Post-workout recovery supplement very important

More About Personal Fitness Training with Michael Behnken, MS, CSCS

Specialized Personal Training

If you train with personal trainer Michael Behnken, MS, CSCS you will be training with a unique and effective scientific exercise program.  Your training sessions will be individualized, specific towards meeting your goals.

Resistance Training

Resistance Training is the best way to increase the metabolism. It will help you look and feel your best. Includes weights, tubes, body weight, cables, barbells, and dumbbell training.

Cardiovascular Training

Cardiovascular training is your best friend in life. It is the closest thing to the fountain of youth. Learn how to incorporate cardio training in your fitness regimen.  Personal training can also include different forms of cardio such as boxing, kickboxing and calisthenics.

Bodybuilding

Bodybuilding History and a brief look at if being a bodybuilder is right for you! It takes the highest level of knowledge and discipline to be a successful bodybuilder. Do you have what it takes?

Goal Setting

Goal Setting can be a crucial process in your exercise program. Find out how to set measurable and obtainable goals.

Overtraining Syndrome

Know the Dangers of overtraining and overreaching syndrome, you may not know you are going through it.  Overtraining syndrome is a destroyer of fitness goals.  It may not sound as bad as it really is.  Knowledge is power, do not fall victim to your own bad habits.