| 610 Commerce Street, Lynchburg, VA 24504/ (434) 455-4788 |
Classika Sport and Fitness
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Sport-Specific Training for High School and Adult Athletes
If you play a sport, you need to prepare yourself before you step onto the court or field.
More often than not, the competitor who can exert more power, jump higher, maintain
anaerobic endurance, and cut more quickly will win the contest. And the path to greater
athletic ability is found in the strength and conditioning center. Equally important is avoiding
injury. While no training program can eliminate the chance of injury, a well-conceived
training program can markedly reduce the incidence of injuries.
Understand that weightroom work for athletes does not necessarily mean bodybuilding.
Bodybuilding is about gaining hypertrophy (increased muscle size) for hypertrophy’s sake,
and is one of three specific disciplines within the strength world. The other disciplines are
Olympic weightlifting―which is both a sport unto itself as well as a style of lifting that builds
tremendous power―and powerlifting, which is also a sport and focuses on developing raw
strength. Other subsections of training include plyometric training, jump training, and
general strengthening exercises outside the strict definitions of the sports of bodybuilding,
Olympic weightlifting, and powerlifting.
An athletic style of training might incorporate some elements of all of the above, depending
on the needs of the athlete and the requirements of the athlete’s position and sport. But
generally speaking, athletic conditioning means developing strength, power, and agility.
This is accomplished primarily through the use of full-body or multi-joint exercises, most
often performed while standing. These form the core of the workouts because they tend to
integrate muscular function and enhance neural coordination. They are also more
analogous to sport movements.
A good training program will be periodized, which is a fancy word for intentionally changing
the workout over time so the athlete will be in peak condition when his/her season begins.
For example, for a high school volleyball player four months from preseason, we might have
her primarily building core strength and learning good form for the main exercises. Three
months out, we’ll be developing basic strength. Six weeks out, we’ll transition into power,
plyometrics, and anaerobic endurance. Here and there throughout that time period, we
would mix in various other workouts to keep the muscles engaged and “guessing” as to
what comes next.
Of course, at Classika your training will be personalized. When you begin, we’ll assess you
for any particular weaknesses, side-to-side muscular imbalances, and tightness. So, for
example, if a female athlete’s knees move together or wobble while performing a squat or
jump, this is an indication that she’ll need more time devoted to strengthening the muscles
around the knee to protect it when she moves to a highly dynamic situation during sport
play. Other athletes might have adequate strength levels but need to develop power (such
as jumping higher or developing first-step quickness). Our professional experience can help
guide athletes to better athletic performance and avoid debilitating injuries.
If you are a high school athlete who is thinking about competing in college, I urge you to
strongly consider sport-specific training with us. This will keep you competitive in high
school and give you invaluable experience in the kinds of exercises you likely would do at
the collegiate level.
And if you are an adult athlete, engaging in strength and conditioning before a recreational
season is even more important because you are likely not working out every day like the
high school athletes do. You probably are just playing the sport itself once or twice a week.
If your work isn’t particularly active then you’re just asking for a pulled muscle or joint
injury. Plus, let’s face it―you aren’t getting any younger. Take care of yourself and you will
be able to enjoy your sport much longer.
Give us a call or email soon. Being a private facility, we only have so many training slots.
Our afternoon and evening slots are especially tight right now. We hope to hear from you
soon!
If you play a sport, you need to prepare yourself before you step onto the court or field.
More often than not, the competitor who can exert more power, jump higher, maintain
anaerobic endurance, and cut more quickly will win the contest. And the path to greater
athletic ability is found in the strength and conditioning center. Equally important is avoiding
injury. While no training program can eliminate the chance of injury, a well-conceived
training program can markedly reduce the incidence of injuries.
Understand that weightroom work for athletes does not necessarily mean bodybuilding.
Bodybuilding is about gaining hypertrophy (increased muscle size) for hypertrophy’s sake,
and is one of three specific disciplines within the strength world. The other disciplines are
Olympic weightlifting―which is both a sport unto itself as well as a style of lifting that builds
tremendous power―and powerlifting, which is also a sport and focuses on developing raw
strength. Other subsections of training include plyometric training, jump training, and
general strengthening exercises outside the strict definitions of the sports of bodybuilding,
Olympic weightlifting, and powerlifting.
An athletic style of training might incorporate some elements of all of the above, depending
on the needs of the athlete and the requirements of the athlete’s position and sport. But
generally speaking, athletic conditioning means developing strength, power, and agility.
This is accomplished primarily through the use of full-body or multi-joint exercises, most
often performed while standing. These form the core of the workouts because they tend to
integrate muscular function and enhance neural coordination. They are also more
analogous to sport movements.
A good training program will be periodized, which is a fancy word for intentionally changing
the workout over time so the athlete will be in peak condition when his/her season begins.
For example, for a high school volleyball player four months from preseason, we might have
her primarily building core strength and learning good form for the main exercises. Three
months out, we’ll be developing basic strength. Six weeks out, we’ll transition into power,
plyometrics, and anaerobic endurance. Here and there throughout that time period, we
would mix in various other workouts to keep the muscles engaged and “guessing” as to
what comes next.
Of course, at Classika your training will be personalized. When you begin, we’ll assess you
for any particular weaknesses, side-to-side muscular imbalances, and tightness. So, for
example, if a female athlete’s knees move together or wobble while performing a squat or
jump, this is an indication that she’ll need more time devoted to strengthening the muscles
around the knee to protect it when she moves to a highly dynamic situation during sport
play. Other athletes might have adequate strength levels but need to develop power (such
as jumping higher or developing first-step quickness). Our professional experience can help
guide athletes to better athletic performance and avoid debilitating injuries.
If you are a high school athlete who is thinking about competing in college, I urge you to
strongly consider sport-specific training with us. This will keep you competitive in high
school and give you invaluable experience in the kinds of exercises you likely would do at
the collegiate level.
And if you are an adult athlete, engaging in strength and conditioning before a recreational
season is even more important because you are likely not working out every day like the
high school athletes do. You probably are just playing the sport itself once or twice a week.
If your work isn’t particularly active then you’re just asking for a pulled muscle or joint
injury. Plus, let’s face it―you aren’t getting any younger. Take care of yourself and you will
be able to enjoy your sport much longer.
Give us a call or email soon. Being a private facility, we only have so many training slots.
Our afternoon and evening slots are especially tight right now. We hope to hear from you
soon!