Launch Coaching BusinessCategoriesFooty Tips Podcast

#bitesize – How footballers can add inches to their vertical jump

Identify Your Target Audience

To start a successful online coaching business, first identify your target audience. Who do you enjoy working with? What are their desires and needs? Understanding these aspects will help you tailor your services effectively and launch your coaching business. By knowing your audience, you can create targeted marketing strategies and launch your coaching business with a clear focus on meeting their specific needs.

Create Your Business Name

Next, create a business name and claim all social and searchable platforms. A unique and catchy name will make your business stand out and be easily recognizable. Secure your online presence by registering your name on social media and other platforms.

Develop a Business Model

Creating a business model is crucial. Decide whether you’ll offer low-priced services needing high volume for financial viability or higher-priced, exclusive services. This decision will shape your marketing and operational strategies.

Becoming a Performance Coach

If you’re a personal trainer aspiring to be a performance coach, start by obtaining a Bachelor’s degree in exercise science. Follow this with a Master’s in a specialized area like sports psychology or exercise physiology. Certifications from organizations like ASA are also beneficial.

Boosting Recovery Post-Game

Effective recovery after a game is essential. Mental relaxation, hot showers, static stretching, light yoga movements, foam rolling, and flush massages are great techniques. These methods help reduce fatigue and speed up recovery.

Key Metrics for Football Preparation

For football preparation, focus on total distance covered, high-speed running (over 19.8 km/h), and sprint distance (over 25.5 km/h). Using a GPS unit to track these metrics will provide valuable insights into your performance.

Increasing Vertical Jump

Improving your vertical jump involves producing more vertical force. Exercises like heavy squats and deadlifts are key. Lift heavy weights with low reps and gradually increase the weight. This method enhances your ability to generate force and improve your jump.

Highlights from the episode:

  • Launching a successful online coaching business
  • Transitioning from personal trainer to performance coach
  • Recovery techniques to manage fatigue post-game
  • Ideal weekly running mileage before a game
  • Strategies to boost your vertical jump
Listen: iTunes | Spotify

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Transition in Aussie RulesCategoriesFooty Tips Podcast

#314 – Maurice Contreras Aussie Rules Footballer for West Coburg FC

Mastering the Transition in Aussie Rules Football

Position Transition Challenges

Maurice Contreras, a dedicated player for West Coburg FC, discussed the intricacies of shifting from midfield to key positions in Aussie Rules Football. Transition in Aussie Rules presents unique challenges; the primary ones he faced were both physical and tactical. Contreras needed to build strength and explosive power to compete effectively against larger opponents, which required significant adjustments in his training and gameplay strategies. Transition in Aussie Rules demands not only physical adaptation but also a strategic mindset to excel in various roles on the field.

Training and Improvement

To address these challenges, Contreras emphasized the importance of specific gym work focused on enhancing explosiveness and strength. This targeted training has led to noticeable improvements in his performance, particularly in the initial crucial steps and during sprints. By incorporating these exercises, he has elevated his game, gaining an edge in critical moments.

Rigorous Training Routine

Contreras maintains a strict training regime, working out three to four times weekly at 5 a.m. This early schedule is necessary due to his demanding job in the concrete industry. Despite the setback of breaking his ribs during the preseason, he has consistently adhered to his workouts, demonstrating his commitment and resilience.

Program Benefits

A friend recommended Contreras to a specialized training program, which provided a refreshing change from traditional gym routines. This program focused on specific areas to enhance his athletic performance, making the workouts more effective and enjoyable. The targeted exercises have not only improved his game but also kept him motivated and excited to train.

Incorporating Priming Sessions

Inspired by professional players like Tom Mitchell and Scott Pendlebury, Contreras has integrated priming sessions into his routine. These sessions involve band work, mobility exercises, and foam rolling to prepare his body for game days. This preparation ensures that he is physically primed and ready to perform at his best every Saturday.

In this episode of the AFL High-Performance Podcast, host Jack McLean interviews athlete Maurice Contreras about his football journey, challenges, and successes. Maurice discusses his experiences playing in the Eastern Footy League and the ADFL, the impact of COVID-19 on his playing career, and his current stint at West Coburg.

He shares insights into his training routine, the importance of balancing football with work, and the motivational aspects that drive him to excel. Maurice also delves into the specifics of his fitness regime, including priming and recovery practices, and offers advice to young athletes. The episode captures Maurice’s commitment to the sport, his efforts to achieve team success, and his drive to push his limits.

Highlights from the episode:

  • Challenges when switching to different footy positions
  • How to improve your running explosiveness
  • AFL training routine and recovery going into gameday
  • How he learned about the Prepare Like a Pro training program
  • Benefits of priming before games
Listen: iTunes | Spotify

Are you ready to enhance your game? Our program is designed to propel footballers, like yourself, towards greater fitness, speed, and strength, ensuring you’re fully prepared to dominate on the field!

Book a FREE footballer discovery call

🚀 Ready to level up your gaming skills in record time? Join our exclusive Game Speed Coaching Program today! With personalized coaching, you’ll unlock your full potential and dominate the competition.

🕒 But hurry – we’re only accepting 10 participants for this round! Secure your spot now before they’re all gone!

Click here to join and reserve your spot:

Don’t miss this opportunity to take your speed to the next level. Act fast and start your journey towards becoming the fastest player on game day!

Develop an AFL bodyCategoriesFooty Tips Podcast

#bitesize – How to develop an AFL body

How to Develop an AFL Body

Aerobic and Threshold Training for an AFL Body

To develop an AFL body, start with aerobic capacity work and threshold running. This involves low-intensity aerobic efforts at 60% of your heart rate, building your critical speed. Incorporate high-intensity intervals such as 400-meter and 600-meter efforts, or shorter 200-meter sprints with brief recovery periods. These exercises help improve cardiovascular endurance, crucial for meeting the demands of AFL gameplay.

Repeat Speed and Resilience Training for AFL Performance

Developing repeat speed is essential for AFL players. This training includes intermittent high-intensity exercises that prepare the body for the sport’s continuous and strenuous nature. By focusing on these aspects, you enhance resilience and player availability, enabling you to handle the game’s toughest moments with ease.

Strength and Power Training to Achieve an AFL Physique

Strength and power training are vital for building the lean, athletic physique typical of AFL players. Unlike traditional bodybuilding, focus on higher sets with lower reps, such as eight sets of four reps. This approach allows you to lift at higher intensities, improving maximal force production and overall strength.

Safe Weight Training for Junior AFL Players

For junior footballers aged 12-16, safe weight training is crucial. Addressing myths and fears around youth weight training, it’s important to develop athleticism with proper guidance. Parents and coaches should ensure juniors lift safely and consider seeking a strength coach to aid in their athletic development.

Comprehensive Training for AFL Athletic Development

A holistic approach to training, incorporating both conditioning and strength work, ensures players develop the necessary physical attributes for peak performance. This comprehensive training strategy is key to excelling in AFL and achieving a resilient, athletic body.

Highlights from the episode:

  • Key areas to develop on the conditioning side
  • Benefits of developing an AFL body
  • Areas to focus on strength and power point of view
  • Get Better Plan episode on how to safely develop athleticism for junior footballers
Listen: iTunes | Spotify

Are you ready to enhance your game? Our program is designed to propel footballers, like yourself, towards greater fitness, speed, and strength, ensuring you’re fully prepared to dominate on the field!

Book a FREE footballer discovery call

🚀 Ready to level up your gaming skills in record time? Join our exclusive Game Speed Coaching Program today! With personalized coaching, you’ll unlock your full potential and dominate the competition.

🕒 But hurry – we’re only accepting 10 participants for this round! Secure your spot now before they’re all gone!
Click here to join and reserve your spot:

Don’t miss this opportunity to take your speed to the next level. Act fast and start your journey towards becoming the fastest player on game day!

Rehab running successCategoriesElite Lifestyle Podcast

#313 – Back on Track: The Complete Guide to Rehab Running Success

The Complete Guide to Rehab Running Success

Recipe-Based Approach for Rehab Running Success

For new strength and conditioning (S&C) coaches, starting with a recipe-based approach to rehab running success is crucial. This method involves following experienced guidance, allowing beginners to build foundational knowledge without the pressure of critical decision-making. By doing so, they can focus on mastering the basics and developing effective coaching techniques.

Progression to Framework-Based Methods for Running Rehab

After gaining initial experience, transitioning quickly to a framework-based method is essential for running rehab success. This approach encourages critical thinking and individualized adjustments during rehab sessions. By moving away from a strict recipe, coaches can better adapt to the unique needs of each athlete, fostering a more dynamic and effective rehab process.

Balancing Injury Prevention and Performance in Rehab Running

A recipe-based approach primarily focuses on preventing injury recurrence. However, a framework-based approach can be tailored to enhance performance and prepare athletes to perform at their best when returning to play. This balance ensures that athletes are not only safe but also ready to hit the ground running from their first game back.

Individualizing Rehab for Running Success

Most lower body rehab can be generalized to about 80%, but the remaining 20-30% should be highly individualized. This customization is based on the specific injury and the tissue’s requirements during running activities. By understanding these needs, coaches can create a more effective and personalized rehab plan.

Utilizing Technology for Effective Rehab Running Programs

Utilizing technology like force plates is essential for assessing various performance metrics. These tools help prepare athletes for running by mimicking the forces required in running through gym-based exercises before actual running. This approach ensures that athletes are adequately prepared and reduces the risk of re-injury.

Highlights from the episode:

  • Advice to new rehab coaches when running a rehab session
  • Individualizing rehab for athletes
  • Things to consider when handling specific injuries
  • Essential technology for rehab programs
  • Strategies for calf injury rehab

People mentioned:

  • Nick Poulos
  • Alex Natera
  • Bill Knowles
  • Terry Condon
Listen: iTunes | Spotify


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Athletic Excellence StrategiesCategoriesPodcast Strength & Conditioning Coaches Tips

#bitesize – How to Unlock Athletic Excellence to Maximize On-Field Performance

Unlocking Athletic Excellence: Key Strategies for Coaches

The Importance of Soft Skills in Coaching

Great coaches excel in technical ability, inspiring athletes, and fostering trust through Athletic Excellence Strategies. Building strong relationships helps athletes align with shared goals and expectations, which is a core part of Athletic Excellence Strategies. These soft skills are crucial for maximizing on-field performance.

Comprehensive Training for Coaches

Coaches need more comprehensive training beyond mechanical processes to include psychological and emotional aspects. Often underemphasized, these aspects can significantly impact an athlete’s development and performance. Proper training in these areas ensures coaches can address all facets of an athlete’s growth.

Balancing Relationships for Athletic Excellence

Effective coaching requires balancing guidance with allowing athletes to own their training and recovery. As athletes gain experience, they should be encouraged to make informed decisions about their training, promoting long-term success. This empowerment is essential for their growth and confidence.

Recovery and Fatigue Management for Athletic Excellence

Managing in-season recovery is complex due to individual differences in recovery times. Utilizing multiple methods to monitor fatigue can help, but coaches should remain aware that they might still miss parts of the overall picture. By closely monitoring recovery, coaches can ensure athletes are always performing at their best and minimize the risk of injury.

Continuous Improvement for Coaching Excellence

Coaches should regularly evaluate and improve their thought processes, reactions, and communication strategies. Just like athletes preparing for training, coaches need a mental warm-up to enhance their effectiveness. This continuous self-improvement is essential for successful coaching. A reflective and proactive approach helps coaches stay effective and relevant.

By emphasizing soft skills, comprehensive training, balanced relationships, effective recovery, and continuous self-improvement, coaches can unlock the true potential of their athletes and ensure maximum on-field performance.

Guest: John Kiely, Associate Professor in Performance and Innovation, PE and Sports Sciences at the University of Limerick, Ireland

Highlights from the episode:

  • How psychological factors influence athletic performance
  • Are soft skills trainable?
  • How to design practical coaching sessions
  • Athlete recovery for in-season
  • Building awareness and doing mental warmup before starting a training session
Listen: iTunes | Spotify

Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.

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Effective Athlete Recovery StrategiesCategoriesElite Lifestyle Podcast

#bitesize – How training load determines the best recovery method

Key Mentors Shaping Career

Throughout my career journey, I have been fortunate to have strong mentors who have significantly influenced my philosophy. Effective Athlete Recovery Strategies have always been a critical aspect of my learning. One standout mentor is Ben Sapelle, my current supervisor and former boss at the Brumbies. His humility and vast knowledge have profoundly shaped my approach to athlete performance and recovery, emphasizing the importance of Effective Athlete Recovery Strategies.

Assessing Athlete Recovery

In the NBA, measuring athlete recovery can be challenging due to the absence of wellness metrics like heart rate variability. Consequently, we often rely on subjective check-ins and conversations with the athletes. Despite these limitations, understanding how players feel and respond to training is crucial for their performance readiness.

Context-Driven Training Load Decisions

Deciding whether to reduce a player’s training load is highly context-dependent. While balancing performance and injury risk, our primary goal is to maintain consistency in training. Sometimes, minor adjustments, such as modifying the intensity of a speed session, can help prevent overtraining without compromising overall performance.

Encouraging Behavioral Change

Implementing principles from behavioral economics has proven effective in encouraging athletes to adopt healthy behaviors. By structuring the environment thoughtfully—such as strategic food placement and optimizing the gym layout—we make it easier for athletes to follow healthy routines without much conscious effort.

Engaging Athlete Education

Effective communication is key when educating athletes. Using visual aids, minimal text, and personalized content, like videos of the athletes themselves, significantly enhances engagement and retention. This approach ensures that athletes absorb crucial information and apply it to their training and recovery routines.

Podcast Guest

Carmen Colomer, Performance Sports Science Coordinator at Gold Coast Titan

Highlights from the episode:

  • Strong mentors and influencers who shaped her philosophy today
  • Effective methods for measuring training load in team-based field athletes
  • Criteria when adjusting training load for athlete recovery in preseason
  • Non-negotiables to ensure athletes maintain an elite lifestyle
  • How to make group presentations engaging and actionable
Listen: iTunes | Spotify

Are you ready to enhance your coaching? Uncover the strategies to build a thriving online platform, liberating yourself from the time-for-money constraints while pursuing a career as an AFL S&C coach.

Book a FREE coaches discovery call

AFL Draft Success BlueprintCategoriesAFL Players Podcast Weekly Updates

Episode 102 – My AFL Season 2024 Draft Top 6 Tips

Mastering the AFL Draft: Essential Tips for Prospective Picks

The path to the AFL Draft is challenging yet thrilling, as young talents vie for a spot in Australian rules football. This guide explores crucial aspects that impact draft prospects, from on-field performance to lifestyle choices and testing results. We unveil the secrets to securing a coveted spot in the AFL Draft. Embracing the AFL Draft Success Blueprint is essential for aspiring players navigating the complex path to professional success. By incorporating this blueprint, players gain a strategic advantage, enhancing their chances with scouts and recruiters. Whether refining skills, maintaining peak physical condition, or showcasing the right mindset, this blueprint is a roadmap for success in AFL drafting. Aspiring players note that the AFL Draft Success Blueprint is your guide to turning dreams into reality on the football field.

Highlights of the episode:

  • Game weekly performance
  • Living an elite lifestyle
  • Reputation outside of football
  • Combine testing results
  • GPS and gameday output
  • Injuries and medical history

The Weekly Performance Dilemma

In the competitive landscape of the AFL, weekly performance stands as the linchpin for draft selection. Players must prioritize consistent, strong game displays, ensuring they leave an indelible mark on scouts and coaches alike.

Lifestyle Habits: A Player’s Silent Resume

Beyond the boundary lines, a player’s lifestyle choices play a pivotal role in shaping their draft destiny. From hydration rituals to nutritional habits and overall well-being, a mature and disciplined lifestyle sets the stage for success in the demanding world of professional football.

Life Beyond the Oval: Building a Positive Persona

Scouts and coaches scrutinize a player’s life outside football, considering factors like hobbies, friendships, family life, and school behavior. Crafting a positive reputation in these areas enhances a player’s overall appeal and showcases a well-rounded character beyond their on-field prowess.

Decoding Combined Testing Results

Agility and sprinting prowess take center stage in the evolving fast-paced AFL game. Smaller players must excel in lateral speed and cutting ability, while key position players are judged on their jumping prowess. Combined testing results become a crucial yardstick for assessing a player’s suitability for the dynamic demands of the sport.

Navigating the GPS Maze: Unraveling Game Day Output

Game day performance, as monitored by GPS data, unveils a player’s work rate, total volume, high-speed output, and repeat high-intensity efforts. Consistency in these metrics becomes a key indicator of a player’s readiness for the challenges of professional play.

The Achilles Heel: Injuries and Medical History

Past greats like Chris Judd serve as cautionary tales about the potential impact of injuries on a player’s draft stock. A thorough examination of a player’s medical history becomes imperative, as it could sway the decision-making process during the draft.

Conclusion: The Draft Blueprint

Mastering the AFL Draft requires a meticulous approach that goes beyond on-field heroics. Players must navigate a multifaceted landscape, ensuring their weekly performance, lifestyle choices, off-field reputation, testing results, game day outputs, and injury history collectively contribute to a compelling draft narrative.

In the pursuit of AFL glory, young talents must embrace a holistic approach, understanding that success in the draft is not just about skill but also about character, discipline, and resilience.

Listen: iTunes | Spotify

Are you ready to enhance your game? Our program is designed to propel footballers, like yourself, towards greater fitness, speed, and strength, ensuring you’re fully prepared to dominate on the field!

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Football Recovery Strategies GuideCategoriesAFL Players Podcast

#295 – Is running everyday bad for footballers?

Balancing Act: The Science of Football Recovery

Football is a demanding sport that places immense physical stress on athletes, particularly during the grueling pre-season. As players push their bodies to the limit, the importance of recovery becomes paramount. In this comprehensive “Football Recovery Strategies Guide,” we delve into the best recovery practices for footballers, addressing crucial aspects like nutrition, active recovery, and the use of tools to enhance performance and reduce the risk of injuries. “Football Recovery Strategies Guide” is a valuable resource for players looking to optimize their recovery and maintain peak performance on the field.

Highlights from the episode:

  • Best recover for preseason
  • How to drop skinfolds in 4 weeks
  • When and where to use a foam roller and the raygun
  • Is running every day bad?
  • How to improve running efficiency

The Art of Active Recovery

For footballers gearing up for the upcoming season, active recovery emerges as a game-changer. Rather than succumbing to inactivity during breaks, players benefit from light walks, bike rides, yoga, Pilates, or targeted gym sessions. This keeps the body in motion, ensuring that muscles remain engaged and flexible. As we explore the nuances of active recovery, it becomes clear why this approach is favored by experts. Consequently, footballers can maintain their fitness levels and prevent stiffness.

Cold Therapies: A Double-Edged Sword

While recovery is the goal, not all methods are created equal. Cold therapies, such as ice baths, have long been associated with recovery, but are they the best choice for footballers in the pre-season grind? Our examination reveals the potential drawbacks of freezing-based therapies and why alternatives might be more beneficial. Ultimately, it’s crucial to weigh the pros and cons before incorporating cold therapies into a regular routine.

Fueling Performance: Nutrition Tips for Footballers

Nutrition is the cornerstone of any athlete’s performance. In this section, we unravel the mysteries of optimal nutrition for footballers. From the importance of real, whole foods to steering clear of processed options, we offer practical advice to ensure players are fueling their bodies for peak performance while reducing the risk of fatigue-related injuries. Therefore, footballers should focus on balanced meals that provide sustained energy.

Tools of the Trade: Foam Rollers and Thorough Guns

Recovery tools like foam rollers and Thorough Guns have gained popularity among athletes seeking to expedite the recovery process. Here, we explore the science behind these tools, detailing when and how footballers can integrate them into their routines. From promoting blood flow to addressing muscle tightness, these tools are indispensable for those looking to stay at the top of their game. As a result, incorporating these tools can lead to more efficient recovery sessions.

Running Every Day: Finding the Sweet Spot

The commitment to daily running is admirable, but is it sustainable and beneficial in the long run? We examine the running frequency for footballers, considering factors such as training quality, potential soft tissue injuries, and overall effectiveness. Striking the right balance is crucial for optimal performance without compromising player well-being. Thus, it’s important to tailor running schedules to individual needs.

Running Efficiency: A Closer Look

Improving running efficiency goes beyond frequency; it’s about form and technique. We guide footballers in assessing and enhancing their running form, addressing common mistakes like head movement, arms crossing, and hip drop. Players can fine-tune their running mechanics with practical tips and insights for greater efficiency and reduced injury risk.

Conclusion: Striving for Peak Performance

As footballers navigate the challenging landscape of pre-season, the importance of recovery cannot be overstated. From active recovery to mindful nutrition and the judicious use of recovery tools, each aspect plays a crucial role in achieving peak performance while minimizing the risk of injuries.

Listen: iTunes | Spotify

Are you ready to enhance your game? Our program is designed to propel footballers, like yourself, towards greater fitness, speed, and strength, ensuring you’re fully prepared to dominate on the field!Book a FREE footballer discovery call

AFL Performance Periodization GuideCategoriesPodcast Strength & Conditioning Coaches Tips Weekly Updates

Episode 101 – AFL Periodisation Strategies To Maximise Your Teams Performance

Maximizing AFL Team Performance: Strategic Periodization Insights

The game of Australian Rules Football (AFL) demands peak performance from players, making periodization strategies crucial for success. In this comprehensive guide, we’ll delve into the key principles that govern AFL periodization, from the off-season to the in-season grind. Explore the AFL Performance Periodization Guide as we break down the essential components for optimizing player performance and achieving success in the dynamic world of Australian Rules Football. AFL Performance Periodization Guide is your roadmap to strategic planning and training methodologies tailored for peak AFL performance.

Highlights of the episode:

  • Macrocycle approach
  • Linear block approach
  • Tactical periodization
  • Funnel periodization
  • Microcycle approach

Understanding the Macro Cycle

A successful AFL season hinges on meticulous planning, and it all begins with the macrocycle. The macrocycle, essentially the yearly plan, comprises the off-season, pre-season, and in-season phases. Players’ return dates, training schedules, and strategic considerations are all mapped out to optimize performance.

Offseason: The Foundation of Success

For those aiming to enhance strength, explosiveness, or aerobic capacity, a linear block approach during the offseason proves effective. The absence of constraints like game schedules allows for a focused and straightforward training program. Tips for strength and conditioning coaches are shared, emphasizing the importance of simplicity and familiarity in off-season training.

Tactical Periodization in Preseason

As preseason kicks in, tactical periodization takes center stage. This approach prioritizes the game demands and aligns training programs with the coaches’ strategies. The guide details how to adapt conditioning programs based on the evolving needs of the team and provides insights into being agile with volume adjustments to accommodate football coaches’ requirements.

Funnel Periodization: Narrowing the Focus

The preseason journey involves a funnel periodization approach. Starting with foundational work, this strategy allows experimentation with various conditioning methodologies. As the season approaches, the focus narrows, taking into account GPS data, player tolerances, and playing styles. This section provides a deep dive into how coaches can fine-tune their strategies based on evolving insights.

Micro Cycle: Navigating the In-season Challenges

As the season kicks off, attention turns to the micro cycle, focusing on the upcoming week. Game day becomes the central point, and tactical periodization continues to play a crucial role. Recovery strategies, fundamental work, and heavy lifting are tailored to the week’s demands, ensuring players are at their best when it matters the most.

Strength Training under Fatigue

Given the 72-hour post-game fatigue window, the guide suggests incorporating strength-heavy lifting early in the week. This strategic approach not only aids recovery but also stimulates growth and testosterone production.

Conclusion: Crafting a Winning Formula

In AFL, success isn’t just about individual skills—it’s about crafting a winning formula that maximizes team performance. Strategic periodization, from the broad strokes of the macrocycle to the nuanced details of the microcycle, forms the backbone of this formula.

Key Takeaways:

  1. Plan Strategically: The macrocycle sets the tone, guiding players and coaches through the offseason, preseason, and in-season phases.
  2. Adapt and Pivot: Tactical periodization ensures flexibility, allowing coaches to adapt conditioning programs based on evolving game demands.
  3. Fine-Tune Approaches: Funnel periodization allows for experimentation early on, with a gradual focus on player positions, playing styles, and performance metrics.
  4. Prioritize Recovery: The micro cycle’s focus on recovery, fundamentals, and strategic strength training underlines the importance of player well-being.

Listen: iTunes | Spotify

Athletic Peak Performance TipsCategoriesFooty Tips Podcast

#292 – How To Get A Competitive Edge This Summer

Unlock Your Athletic Potential: Strategic Tips for Peak Performance

Have you ever wondered how to gain a competitive edge and enhance your athletic performance? Whether you’re an aspiring footballer or a seasoned bench press enthusiast, we’ve covered you with valuable insights to take your game to the next level. From preventing hamstring injuries to breaking bench press plateaus and improving explosiveness, this comprehensive guide will transform your approach to training and recovery. Explore the latest Athletic Peak Performance Tips to optimize your performance and unlock your full potential. Discover the secrets to reaching new heights in your athletic journey with our expert-recommended Athletic Peak Performance Tips. From injury prevention to strength gains, these tips cover every aspect of your training, helping you achieve excellence in your chosen sport.

Highlights from the episode:

  • How to prevent hamstring strains
  • How to do 1.5x body weight bench press
  • Exercises to improve explosiveness
  • Can you do a treadmill when you have COVID?
  • How to get an edge on your recovery plan

1. Preventing Hamstring Strains

Hamstring injuries can be a game-changer, but fear not—simple strategies can keep you on the field. Focus on eccentric strength exercises, such as Romanian deadlifts (rdls) and single-leg rdls. Stretch those hamstrings with minimal knee bend, loading up the proximal hammy for optimal results.

2. Breaking Bench Press Plateaus

Stuck in a bench press rut? Plateaus are normal, but consistency is your ally. Consider diversifying your routine with incline and decline bench presses, floor presses, or even band training. Mental engagement is vital—shake things up to reignite your passion for lifting.

3. Enhancing Explosiveness

If explosive power is your goal, plyometric exercises are your friend. Incorporate jumping-based movements and explore Olympic lifting techniques like power cleans. Use technology to your advantage—track barbell velocity with your smartphone and aim for a speed of 1 m/second for optimal power gains.

4. Running with COVID-19

Health comes first, especially in the era of COVID-19. If you’ve contracted the virus, follow a cautious recovery protocol. Rest and allow your body to combat the illness; pushing too hard could hinder your immune system. Keep your training at a feel-good pace if you’re symptom-free.

5. Athletic Recovery and Mobility

Recovery extends beyond muscle feel and energy levels. Embrace beach trips, pool sessions, and invigorating ice baths. Take it a step further—dedicate 5 to 10 minutes to improve your mobility during recovery. By focusing on your future self, you’ll elevate your athleticism over time.

In conclusion, achieving peak athletic performance involves a holistic approach encompassing injury prevention, mental engagement, and strategic training. By incorporating these tips into your routine, you’ll not only break through plateaus but also set the stage for sustained success in your athletic journey.


Listen: iTunes | Spotify