Training

Training Types/ Schedules

Plyometrics

( Developing Power, Acceleration and Jump Height )

In sport, the ability to accelerate off the mark, jump to gain height or distance and move with power is very important. Plyometrics are effective in developing these abilitys. When a load is applied to a muscle, the muscle is stretched. In response to this rapid stretch the muscle immediately contracts (shortens) as a reflex action is initiated by the primary sensory receptor in the muscle- the muscle spindle. The muscle spindle detects both the magnitude and rate of charge (speed) in the length of muscle fibres. Applying a rapid stretch (through bouncing, jumping, etc.) to a muscle causes it to contract with greater force than normal. This contraction of the muscle generates considerable power, ideal for improving acceleration and jumping ability so vital to most sporting activities.

The word "plyometric" comes from the Greek word pleythyein meaning "to increase", or from the Greek roots plio and metric, meaning "more" and "measure". Plyometric movement is based on the reflex contraction of the muscle fibres as a result of rapid loading and stretching of those fibres. Expressed another way, plyometrics can be thought of as stretch-shortening cycles of a particular muscle or muscle fibres.

Important!

Considerable stress is involved in practising any form of bouncing, jumping or hopping. Consequently, you must ensure you are completely free from injury before using plyometric exercises. It is very important that you begin with a low number of exercises and repetitions.

Football Coaching ( Individual / Team )

Football training - There are varying training methods, but

Fitness, Technique, Mental awareness and strength are but a few of the things we need to apply in our training to acheive our goals.

Kids' football is all about the individual loving the game: dribbling and shooting, playing games and scoring goals, experimenting and copying. It is very simple and lots of fun.

The 1 to 1 coaching plan includes a coaching programme with many drills to practice. Robbie will assess each player once a month to see how they are progressing!

Triathlon Training

Genrally speaking, an individuals experience, current fitness level, ability and time constraints all will play an important part in advising the athlete of the best balance of training that is required to reach the desired goals.

The assistance of a coach can help keep a sensible check on progress and advise on the best course to develop the right balance of training to fit with your lifestyle and give you the best chance of crossing that line!

“It is not the miles but what you do with the miles that is important”

Boxing Training

Learn about boxing conditioning drills that will bring your anaerobic strength and stamina to new levels. Boxing is an explosive sport that requires a unique combination of speed, power, and stamina. Many fighters are misled to believe that long, slow-paced runs satisfy their conditioning needs. Boxing is NOT a sport fought at a slow, leisurely pace. We pattern our training to mimic the ballistic nature of the sport, therefore getting the best possible results.

Body Building

Better performances can be the product of a number of factors. This product is primarily the outcome of efficient technique, the progression of speed and the maturing competitive attitude on a sound basis of general endurance, all round strength and general mobility. The development of all round strength is best achieved via circuit training and then progressing this through weight training.

How do we get stronger?

A muscle will only strengthen when forced to operate beyond its customary intensity (overload). Overload can be progressed by increasing the:

resistance e.g. adding 10kg to the barbell

number of repetitions with a particular weight

number of sets of the exercise

The bench press can be used to evaluate an athlete's upper body strength.

Marathon Training

If you are running a Marathon, be it for a worthwhile charity of your choice or your own interest, then you need to discover how you can increase the odds that you will finish.

It’s simple! Train the body and mind to do it and eliminate as many factors as possible that might stop you.

General Weight loss Training

General fitness training for weight loss works towards broad goals of overall health and well-being, rather than narrow goals of sport competition, larger muscles or concerns over appearance. A regular moderate workout regimen and healthy diet can improve general appearance markers of good health such as muscle tone, healthy skin, hair and nails, while preventing age or lifestyle-related reductions in health and the series of heart and organ failures that accompany inactivity and poor diet.

Core Stability & Flexibility Training

The aim of core stability training is to effectively recruit the trunk musculature and then learn to control the position of the lumbar spine during dynamic movements.

The deep trunk muscles, Transversus Abdominis (TA), multifidus (MF), Internal Oblique (IO), paraspinal, pelvic floor, are key to the active support of the lumbar spine. The co-contraction of these muscles produce forces via the "theracolumbar fascia" (TLF) and the "intra-abdominal pressure" (IAP) mechanism which stabilise the lumbar spine, and the paraspinal and MF muscles act directly to resist the forces acting on the lumbar spine.

It is not just the recruitment of these deep-trunk muscles, but how they are recruited that is important.

Core-stability training begins with learning to co-contract the TA and MF muscles effectively as this has been identified as key to the lumbar-support mechanism.

Flexibility, mobility and suppleness all mean the range of limb movement around joints.

What is flexibility?

Flexibility is the ability to perform a joint action through a range of movement. In any movement there are two groups of muscles at work:

protagonistic muscles which cause the movement to take place and

opposing the movement and determining the amount of flexibility are the antagonistic muscles

Adventure Training

Adventure training consists of Climbing, Hiking, Kayaking and Endurance Treking. ( Adventure holidays Available )