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Sports Performance Strength & Conditioning Program
Overview
Overview
Overview
- The goal of the Elite Sports Performance program (ESP) is to deliver to the practice and playing field the best conditioned athlete possible in terms of speed, endurance, agility, strength, power (explosiveness), and mobility (flexibility, core strength and balance).
- The ESP program is not sport specific and is designed to develop compre
- The goal of the Elite Sports Performance program (ESP) is to deliver to the practice and playing field the best conditioned athlete possible in terms of speed, endurance, agility, strength, power (explosiveness), and mobility (flexibility, core strength and balance).
- The ESP program is not sport specific and is designed to develop comprehensive athletic attributes applicable to any sport.
- The ESP program is comprised of two primary components, typically taking place in separate training sessions: (1) Speed, Endurance, and Agility (SEA), and (2) Strength and Power (S&P).
- The ESP program can be customized to accommodate the availability and primary objectives athlete. You can mix and match SEA and S&P sessions in any manner necessary to achieve the objectives.
- SEA sessions are generally conducted at local outdoor facilities. During these sessions we focus on development of the proper mechanics and techniques of sprinting, various approaches of developing "athletic endurance" (see below), and change-of-direction, lateral movement and quickness drills.
- S&P sessions are conducted at our facility in National Business Park, Annapolis Junction (Jessup), MD. During these sessions we focus on overall strength and muscular development, with a specific focus on muscular endurance and transferring strength to power: the ability to move weight explosively.
Schedule
Overview
Overview
SUMMER OFF-SEASON SCHEDULE
July 20 - August 26, 2022
Speed, Endurance and Agility Training
Reservoir H.S., Fulton, MD
Max Participants Per Session: 25
- Mon | 11:00 AM
- Wed | 11:00 AM
- Fri | 11:00 AM
Strength & Power Training
114 National Business Parkway, 20701
Max Participants Per Session: 4
- Mon | 10:30 AM, and 12:00, 1:30, 3:00, 4:30, 6:00, 7:30 PM
SUMMER OFF-SEASON SCHEDULE
July 20 - August 26, 2022
Speed, Endurance and Agility Training
Reservoir H.S., Fulton, MD
Max Participants Per Session: 25
- Mon | 11:00 AM
- Wed | 11:00 AM
- Fri | 11:00 AM
Strength & Power Training
114 National Business Parkway, 20701
Max Participants Per Session: 4
- Mon | 10:30 AM, and 12:00, 1:30, 3:00, 4:30, 6:00, 7:30 PM
- Tue | 10:30 AM, and 12:00, 1:30, 3:00, 4:30, 6:00, 7:30 PM
- Wed | 10:30 AM, and 12:00, 1:30, 3:00, 4:30, 6:00, 7:30 PM
- Thu | 10:30 AM, and 12:00, 1:30, 3:00, 4:30, 6:00, 7:30 PM
- Fri | 10:30 AM, and 12:00, 1:30, 3:00, 4:30
- Sat | 10:30 AM, and 12:00, 1:30
Pricing
Overview
Pricing
Speed, Endurance and Agility Training
- 16 Sessions @ $200 (10 Weeks)
- 12 Sessions @ $180 (8 Weeks)
- 8 Sessions @ $140 (6 Weeks)
- 4 Sessions @ $100 (4 Weeks)
Strength & Power Training
- 16 Sessions @ $400 (8 Weeks)
- 12 Sessions @ $360 (6 Weeks)
- 8 Sessions @ $280 (4 Weeks)
- 4 Sessions @ $160 (2 Weeks)
*Note: All sessions purchased must be used over the time frame indicated in parenthesis.
The Elite Performance Philosphy - "Bigger. Stronger. Faster.
SPEED | You actually can teach speed!
Everyone is born with a certain level of ability to run fast! Obviously some are born with more ability than others. But, we are all able to increase our ability in terms of speed through building "quick-twitch" explosive muscles and honing the proper technical aspects of sprinting. All together, these techniques allow each individual to maximize their speed in qualifying tryouts and on the track, field or court of competition.
ENDURANCE | He who lasts the longest wins the most!
What is the distinction of "athletic" endurance versus standard "steady-state" endurance? Steady-state endurance training essentially trains an athlete to perform at a sustained or gradually increasing pace of low-intensity output over an extended period of time. Athletic endurance training by contrast trains an athlete to sustain repetitive short intervals of high-intensity output with brief periods of low exertion or rest. Most sports require athletic endurance more so than steady-state endurance. Our program utilizes the-time honored technique of High-Intensity Interval Training (HIIT) as our primary approach to building "athletic" endurance. HIIT training focuses on minimizing recovery time between high-output intervals versus maximizing the time an athlete can perform at relatively low-output intervals.
AGILITY | It's a game of inches!
AGILITY...the ability of an athlete to change directions and pace quickly and efficiently. Most athletes will employ agility and quickness more than speed during the course of competition. Often times "quickness" in small areas mimics speed. Agility probably more so than the other athletic traits can be developed the most through drills. And, we drill our athletes in all aspects of agility, including lateral quickness, acceleration-to-deceleration, reaction, balanced movement, rapid feet and other techniques.
STRENGTH | Only the strong survive!
A well-conditioned muscular body is an athlete's most valuable asset. At the heart of all conditioning is STRENGTH! A physically strong athlete is most likely to be able to stand the rigors of training in the other areas of athletic development, avoid serious injuries and be an imposing figure on the playing field, court, or other arena of competition. The ESP program employs a unique form of Interval lifting that makes all workouts scalable to each athletes max capabilities in terms of strength, while simultaneously promoting maximum muscle endurance. Muscle endurance is an often overlooked but invaluable aspect of strength training. Just as traditional cardio endurance is important to an athlete so that they don't become easily winded, muscle endurance is important to an athlete so that they don't become easily fatigued. That is the shortcoming of traditional power-lifting approaches to strength training: Yeah...the athlete can lift a lot of weight, but they can't lift it twice. Our approach conditions the athlete to be able to lift heavy AND for sustained periods with minimal recovery time, meaning their muscles fatigue less which allows them to remain in the game longer.
FOR POWER | The ultimate equalizer in any sport!
At the nexus of strength, speed, agility and technique is POWER! Power is the ability to not just move mass, but to move mass explosively! Power is the elixir that turns a Ground-Rule Double to a Home Run. It's the ingredient that turns a good block in football to a "pancake" block. Power turns layups to dunks in basketball and gets the ball into the goal before the goalie can react.
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