Tell me about your Acceleration, Speed and Agility Program?
Every program at Total Performance Training Center is individualized to meet the needs of each athlete. We begin every program with a comprehensive evaluation to determine your specific needs and goals. From this information we create a program to help maximize your potential. Plan to schedule two to three appointments per week for maximum performance benefits. The training will include a combination of straight-ahead speed training, multi-directional agility, plyometrics, acceleration and strength training depending on your individual needs and goals. Each session lasts 1 – 1 1/2 hours, and scheduling is very flexible. You get to choose your days and times, and we will help you design your schedule when you begin.
Who is the program for?
The program is for all athletes, not just all-stars. Our scientific training methods help athletes in every sport and every level move toward maximizing their potential. With this program you are sure to improve your speed, strength, and self-confidence. The more you put in, the more you get out. Our goal is to help every participant get better, no matter what their level is when they come in through the door.
Is my child too young?
While we do not train athletes under 8 years old, research has shown that, with this kind of training, amazing neurological changes occur in young athletes. Simply put, the more one can do prior to full maturation, the better the neuromuscular system of that athlete will work as he/she grows up. Also, because of the physical demands this program places on the athlete, we conduct a thorough pre-program evaluation. Based on the results of the evaluation, we create a program that will get the results you are looking for. We concentrate on teaching sprinting mechanics and introduce them to proper training techniques that will aid them for the rest of their lives. Research has shown that specific incline training on our treadmills maximizes power output on each step.
What kind of training does the program consist of?
Every program begins with a thorough pre-test evaluation to tell us about your athletic ability. Each athlete’s training program is planned to include a combination of incline treadmill work, plyometrics, multi-directional agility, mechanics instruction, acceleration and strength training.
- Incline and FORCE Treadmill Running– Used to analyze and improve running and sprinting mechanics, and to develop maximal power on each step. We help you lengthen and quicken your stride, so you are faster and more agile. The intervals used on the treadmill will gradually increase in intensity, so your body gets conditioned to recover quickly from certain enzymes which are released during intense bursts of activity.
- Plyometrics – These are footwork and jumping drills designed to improve balance, explosive power, agility, endurance and body control. You will gain outstanding body awareness and the ability to move quickly and explosively.
- Strength Training – Specially designed weight training equipment improves strength and power. Younger athletes use age-appropriate strength-building techniques that develop body control and teach how to train safely.
- Agility and Acceleration – This is also known as Movement Training. We teach athletes how to move their bodies for maximum power, speed and quickness. The focus is on movement quality or how to accelerate, cut and turn.
Why do treadmill and incline running increase sprinting speed?
Our treadmills are not normal treadmills. They go up to 18 mph, and 25 percent incline and develop force production like nothing else. A study at the University of California Berkley showed that the mechanics trained on our treadmill training is identical to sprinting mechanics on the ground. Research by Swanson and Caldwell (MSSE 32: 1145-1154), has shown that the muscles primarily responsible for accelerating the body forward (hip extensors, knee extensors, plantar flexors) are recruited 2-3 times more during incline running versus level running at the same stride frequency. Additionally, the joint extensor velocities of the hip, knee, and ankle during the propulsive phase of incline running are all significantly higher than level running at the same stride frequency. All of these findings suggest that more energy is being generated by the lower extremity during incline running than level running at the same stride frequency. Thus, incline running provides enhanced muscular loading at velocities specific to sprinting–facilitating improvements in an athlete’s ability to generate power during sprinting. Another important aspect of incline running is that it elicits coordination patterns that are conducive to improving sprinting mechanics. High-knee drive during swing, dorsi-flexed ankle at footstrike, and powerful leg extension during push-off are all components of excellent sprint technique. These naturally occur with incline sprinting.
What kind of results can I expect?
You’ll make plays you didn’t make before, get in position faster than ever, and keep the quality of your sport skills higher throughout the game. Results vary greatly depending on individual abilities and desire to improve, but with well over 10,000 athletes trained worldwide, completing the Total Performance program has shown:
- Average decrease of over .2 seconds in the 40 yard dash
- Average decrease of over .2 seconds in the pro-agility shuttle run
- Up to 50% decrease in recovery time
- 20% less likely to sustain any sports related injury
- Up to 4″ increase in the vertical jump
You will be able to compare your results to other athletes all over the country using our national database on the internet.
When should I begin the Program in relation to the athletic season?
Start the program eight to ten weeks before training starts for your sport. This will give you time to finish the program and allow a week or two of rest before your sport begins. If a vacation or other plans will interfere with your schedule, move your starting date back to allow extra completion time. You will get the best results when your training is not interrupted by more than a week, so try to keep on track! An athlete’s off-season is also a perfect time to go through the program and make improvements.
What can I do during the season to maintain improvements made during the program?
We have monthly and year-round programs available which can be scheduled at your convenience. This is lower volume and intensity training designed to keep you performing optimally when you need it the most. Numerous research studies have shown that the optimal way to train is to continue year round.
What can I do to keep making gains?
The Total Performance Program has multiple levels. Each level of training involves greater intensity. Once you’ve been through one level and participated in your sport, returning for another level will keep you moving forward. Our maintenance and year-round program for athletes looking to continue their progress. Either way, consistent training is an absolute must to continual improvement. The top athletes in the world constantly try to get better and you should too.
How is the Program different from what I can get at camps?
Not to discourage camps, but our program is based on years of science, research, and program modifications. While camps teach you specific skills for your sport, our programs focus on building speed, strength, jumping ability, power, and overall conditioning. During every session, you get one-on-one time with professionals, and you get over 6 weeks to absorb and practice what you’re learning. You get over 30 hours of training and unlimited use of our facility for the duration of your program. Compare that to a one-week camp (that usually costs about as much) and our results speak for themselves.
How can I compare this program to other conditioning programs?
There is no other program like ours in the world. Our protocols were scientifically developed, tested, and researched with input from exercise physiologists, orthopedic physicians, athletic trainers, physical and occupational therapists and many others. Our degreed and certified trainers offer a high level of expertise, and motivate athletes to reach their highest level of performance. Over 10,000 athletes have trained at Total Performance, and the results have been tracked for all of them. No other program gives you all this.
What can I expect at my first appointment?
Come dressed to work out or have shorts, T-shirt and running shoes to change into. Basketball or crosstrainer shoes are best for plyometrics. Payment must be made the first visit, and consent forms signed or returned on next visit. During your first session, you’ll go through a complete pre-test evaluation which will take about 1 hour. You will need about one hour for this first appointment. You’ll want to eat a light meal two or three hours before your appointment. After the session, you need to schedule additional sessions. WE LOOK FORWARD TO SEEING YOU SOON!!!
What should I expect from the program?
Depending on the program we design, your child will be spending most of his/her time with the trainer working on speed development, agility, quickness or power. We will be working on movements specific to what your child will be performing on the field, so you will probably notice an overall improvement in athleticism. You will also notice a change (sometimes it’s dramatic) in your child’s sprinting mechanics, or the way he/she runs. Our techniques for developing proper mechanics are unparalleled, so the first few sessions are typically spent creating new movement habits.
As the program continues, you will notice a significant difference in your child’s stamina. He/she will last longer in practices or games, concentration will improve, and technical skills will not break down as easily due to fatigue. Not only will his/her speed improve, but that speed will be maintained throughout an entire game or practice while other athletes are slowing down.
Probably the most important result you will notice is a boost in your child’s confidence. We are constantly hearing parents tell us that their child is more confident on the field or court and they just see a difference in their attitude toward sports. When an athlete knows he/she is faster, stronger and in better shape than ever before, sports are much more enjoyable – which is what this is all about.
How do I schedule appointments?
Scheduling appointments is very easy and we are happy to accommodate just about any schedule. You can schedule as far in advance as you’d like or schedule session by session. However, scheduling in advance will help to ensure you get the appointment times you need. You can also change appointments if necessary, just be sure to give us 24 hours advanced notice or you will lose that session (per our policies). To schedule, please use our online scheduling system by clicking here: TOTAL PERFORMANCE SCHEDULER.
What will my child be doing and what expectations do you have of him/her?
At the beginning of each appointment, there is no need to check in, your child will go to our warm-up area and complete a full warm-up and flexibility routine to prepare for the workout. After the warm-up, he/she will head to the treadmill and plyometrics area for their speed & agility work with a trainer. This portion of the workout typically lasts about 45 minutes, but it may be a little longer or a little shorter depending on the workout planned for that day. After the speed & agility training, your child will complete their hand-written and personalized strength routine; this workout will take 20-45 minutes depending on the athlete.
In an effort to develop a sense of personal accountability and accomplishment, we intentionally expect the athletes to perform certain parts of the workout on their own. The warm-up, strength training and flexibility routines are taught and semi-supervised, but we expect the athletes to take a small amount of personal responsibility. We have plenty of trainers watching, so we will always make corrections, give feedback and help out, but we feel that all athletes need to learn how to work both with a trainer and independently to improve their performance.
Generally, you can expect your child to really enjoy the pre-test/evaluation and be excited about training. The first and second training sessions are usually pretty difficult, so it can be a real challenge for many young athletes. After these sessions, your child may feel like their program is really hard. We do everything possible to keep kids from getting dizzy or sick, but it sometimes happens during the first few sessions. Most athletes adapt to this kind of training relatively quickly, so within a few sessions your child will probably start to really enjoy the training and the results they are feeling. By the end of the program, most kids look forward to coming to Total Performance.
Who will be training my child?
Your child will be training with some of the best trainers in the state. Our full-time trainers hold advanced degrees in the field, are certified by reputable national organizations, and go through comprehensive in-house training and on-ongoing professional development. Some have even been collegiate strength and conditioning coaches. We specialize in training athletes and we have the experience of thousands of training sessions, backed up by documented results, to ensure your child is getting the best instruction possible. We don’t just hire any trainer interested in working with athletes. You deserve the best, so we hire the best. Training athletes is what we do, and our staffis the key to maximizing the athletic potential of your child.
What can parents do to maximize the effectiveness of the program?
Parents can actually help to maximize training results by doing a few simple things. First, always try to keep talk about the training positive. The training is very difficult, and your positive encouragement helps keep your child motivated. We allow parents to watch the training, but we encourage you to give your athlete some space during the speed and agility portion of the workout. We certainly encourage you helping with the strength training workout if your child is interested in your assistance.
Second, try to arrive on time for appointments. Obviously, there are things beyond your control, but nothing throws a young athlete off like feeling rushed. Third, help fuel your athlete with quality foods and plenty of water. To help improve recovery between workouts, a small snack immediately following the workout is highly recommended. Finally, encourage your athlete to get plenty of sleep to maximize recovery.
If you haven’t received our FREE Nutrition Tips handout, please ask us for a copy.
What should we do after the program is completed?
Of course we get unparalleled results from our training, but performance training isn’t about doing a 6-week program then sitting on the couch. The best athletes in the world train consistently to achieve maximal results. This does not mean that your child needs to train intensely year-round without a break, but continuing to train is an important part of developing optimal strength and athleticism. That is why we offer several training options at the completion of the initial training program.
Once a program has been completed, we typically recommend a week or two of rest to recover both physically and mentally. After that, your child may begin a sport season, train on his/her own or take advantage of additional training at Total Performance. There are many levels of the Acceleration program that athletes can take advantage of to make continual progress. There are certain requirements to advance to the next level of training, so be sure to ask our staff if your child is ready for the next level.
We also offer Monthly and Year-Round Training options. The Year-Round option is the most cost-effective way to train. You simply pay a monthly fee, and we set up a year-round program that allows you to train as often as necessary to achieve maximum results. Please talk to a trainer if you have questions about additional levels of the Acceleration program or our extended training options.
What can parents get out of the program?
We also have Personal Training programs that adults can take advantage of while your athlete is involved in our program. See one of our Trainers for further details about our Adult Fitness Programs.