Andy Galpin’s Post

Your training plan's primary goal should be enhancing performance, not aesthetics. As a coach, it's crucial to develop a robust plan that contributes to your athletes' improvement in their sport. Here are some steps to guide you: 1. Assess the athlete: Before designing any program, it's important to assess the athlete's current physical condition, movement patterns, strengths, weaknesses, and injury history. This will help you identify any areas that require special attention and tailor the program accordingly. 2. Set goals: Define specific, measurable, and achievable goals for the athlete, taking into account their sport, position, and level of competition. This will help you determine the focus and intensity of the program. 3. Plan the program: Develop a periodized program that progresses the athlete through different phases of training, such as general preparation, specific preparation, competition, and recovery. Plan the frequency, duration, and intensity of each training session, as well as the exercises, sets, and reps. 4. Select exercises: Choose exercises that are specific to the athlete's sport and position, and that target the muscle groups and movement patterns that are most important for their performance. Include a variety of exercises that challenge the athlete in different ways, such as strength, power, speed, agility, and endurance. 5. Monitor progress: Regularly assess the athlete's progress and adjust the program accordingly. This may involve adjusting the exercises, reps, sets, or load, or modifying the program to address any areas of weakness or injury. 6. Ensure safety: Always prioritize the athlete's safety and well-being. Ensure that they are performing exercises with correct form and technique, use appropriate warm-up and cool-down routines, and provide supervision and guidance throughout the program. Overall, designing a strength and conditioning program requires a combination of technical expertise, knowledge of the athlete's needs and goals, and careful planning and monitoring. With a well-designed program and a commitment to hard work and dedication, athletes can achieve their full potential and maximize their performance. #strengthandconditioning #sportsperformance

24 sentences that will give you more training knowledge than 99% of Contact Athletes 1. If you want to develop strength aim for 25 total reps @ 70-85% of 1RM per session, or up to 10 reps @ 85-100%. 2. For plyometrics, jumps and throws aim for up to 80 sub-maximal contacts per session, or up to 40 maximal contacts. 3. Aim for 120-240m total volume per session to develop acceleration, in reps of 5-40m, with full rest period between reps. 4. Aim for 200-300m total volume per session to develop top-end speed, in reps of 5-40m (at top end speed), with full rest period between reps. 5. For ballistic power development aim for up to 60 reps per session. 6. For high intensity conditioning (alactic capacity) aim for between 40-60 efforts per session. 7. If you want to improve aerobic conditioning, keep heart rate between 120-150bpm for 30-90minutes. Perform 2-4 x per week. 8. Armour build the upper-body, athlete the lower. 9. Be a PhD in your sport. Doesn’t matter how athletic you are if you can’t “catch the ball”. 10. Don’t use body-part training splits. Use the high-low system if you want to train like an athlete. 11. Don’t increase training volume by more than 10% per week (or injury risk is drastically higher). The greatest ability is your availability. 12. Stress is stress - it all fills the same cup. If life stress is high, reduce training stress. 13. (Relating to the above) having some form of autoregulation in your programme is a good idea. 14. You don’t recover by doing more, you recover by doing less. Stop looking for hacks. 15. Tick off the basics: squat, push, pull, hinge, carry, rotate. 16. “For every one pound of increased neck strength, odds of concussion decreased by 5%” (Collins et al., 2014). Train your neck. 17. Ferrari’s don’t run on flat tires. Make sure you train your calves, feet, and tibs. 18. Strength training reduces injury risk by 69%, stretching by 4% (Lauren et al., 2014). Prioritise accordingly. 19. You don’t need 30minutes of mindless mobility. Squat low, stretch deep into RDL’s and calf raises, and do lateral lunges. That’ll fix 95% of lower-body mobility issues. 20. If you’re not assessing, you’re guessing. Measure progress towards your KPI’s constantly (you can track speed and power with an app - MyJump2). 21. Stop eating like child. Stick to the 80/20 rule. 80% of your food comes from whole foods, more protein, and more veg. 22. At each meal, eat 1-2 palm sized portions of protein, 1-2 fist sized portions of veg, 1-2 thumb sized portions of fats, 1-4 cupped hands of carbs. 23. Sleep is a skill. Master it. Less than 8hours of sleep doubles your risk of injury (Mikewski et al., 2011), reduces testosterone by 10-15% (Leprout et al., 2005) and slows skill development (Pallesen., 2007). 24. Train like the athlete you don’t want to play. Screw playing the athlete that sprints weekly, lifts heavy, eats like an adult, turns up to every training session, and studies their sport.

Secrets to Balancing Profit and Quality Coaching in Fitness Classes Want your gym to thrive? It all boils down to a simple equation. On one side, you need enough attendees to keep the cash flowing. On the flip side, overcrowding leads to subpar coaching and safety concerns. So, fellow gym owners, here's the practical breakdown: 1. Find the Sweet Spot: Strike a balance. Ensure your classes are neither too empty nor overcrowded. Aim for 12 to 20 participants, offering a sense of exclusivity. 2. Market Wisely: Turn class limits into a marketing tool. Announce limited spots, creating a sense of urgency. "Only 5 spots left for the 6 a.m. class!" This drives action and FOMO. 3. Profit vs. Quality: Keep an eye on your bottom line. Make sure you're making money, but never compromise on quality coaching. If needed, hire more staff or extend class times. In the world of fitness, numbers matter. Ensure your classes strike the right balance between profitability and providing a top-notch experience. It's a formula for success!

WHY DO WE TRACK STRENGTH IN ATHLETES? Strength tracking in athletes is crucial for optimizing performance, preventing injuries, and achieving athletic goals. Let’s explore why monitoring strength is essential: Performance Enhancement: Strength training allows athletes to generate more force during movements. Tracking strength gains helps improve power output, which directly impacts speed, agility, and explosive performance. Injury Prevention: Robust muscles and connective tissues reduce the risk of injuries. Monitoring strength levels helps identify weaknesses and address imbalances. Specificity of Training:Strength tracking ensures that training programs align with sport-specific demands. Different sports require varying types of strength (e.g., endurance vs. explosive strength). IndividualiSed Programs: Athletes have unique strength profiles. Tracking allows coaches to tailor individualised training plans based on each athlete’s needs. Progress Assessment: Regular strength assessments reveal progress over time. Athletes can set realistic goals and track their journey. Periodization:Strength tracking supports periodization, where training phases vary in intensity. Adjustments can be made based on strength gains or plateaus. Biomechanical Efficiency: Optimal strength improves movement efficiency. Athletes can execute techniques more effectively. Motivation and Accountability: Seeing strength improvements boosts confidence and motivation. Tracking holds athletes accountable for consistent training. In summary, strength tracking is a fundamental aspect of athletic development. Whether through performance testing, load progression, or movement assessments, monitoring strength ensures athletes reach their full potential on and off the field

🛑 Stop following any random program if your goal is to improve your performance. Sports Performance vs. Generalized Training! - In sports performance training, the focus is on enhancing specific skills and attributes crucial for excelling in a particular sport. The program targets sport-specific drills, position-specific training, and tactical analysis to optimize performance on the field. - On the other hand, generalized training offers a well-rounded approach to fitness by incorporating full-body workouts, cardio exercises, flexibility routines, and strength-building circuits. This comprehensive program improves overall fitness, making individuals more capable and resilient in various physical activities. Each training program is tailored to the respective category's goals, needs, and preferences. 💯 But if you are an athlete,your goal should be to follow a sport-specific program.🎯 Why is this important? Optimized Performance: Sport-specific programs are tailored to enhance the exact skills and physical demands needed for your sport. This targeted approach can lead to improved performance and competitive edge. . Injury Prevention: The program addresses sport-specific movements and muscle groups, reducing the risk of injuries caused by imbalances or inadequate preparation. . Efficient Training: Sport-specific programs focus on what matters most for your sport, making your training more effective and time-efficient. . Mental Conditioning: Following a program designed for your sport builds confidence and mental toughness, preparing you for the challenges you'll face during competitions. Consistent Progress: The structured program allows you to measure your progress and make necessary adjustments to keep advancing. Hope it helps. . . . . #sportsperformance #sportsperformancetraining #strengthandconditioning #strengthandconditioningcoach #performancecoach #performancecoaching #performanceanalysis #exercisescience #sportsindustry #strengthcoach #sportscience #athletictraining #athleticperformance #athletedevelopment

Hey fitness enthusiasts! 🙌 Have you ever wondered if a personal trainer is truly worth it? 🤔 Well, let us break it down for you! 💪💡 At Raynham Athletic Club, we understand the skepticism around personal trainers. We used to share those doubts too. But guess what? Our perspectives have completely transformed! 😲✨ That's why we've written a blog post diving deep into the real value of a personal trainer. 📚🔍 We debunk the myths and unveil the incredible benefits they bring to your fitness journey. 💯👟 So, if you're ready to uncover the secrets behind personal training, head over to our blog post now! 👉🌐 Don't miss out on the game-changing insights and discover how a personal trainer can propel your fitness goals to new heights! 🚀💪 Trust us, you won't want to miss this eye-opening read! 😉📖 Let's redefine your fitness journey together at Raynham Athletic Club! 💪🏋️♀️ #PersonalTrainer #FitnessGoals #Transformation #RedefineYourLimits

Receiving this heartfelt recommendation, which perfectly captures the essence of the work I do as a personal training. One of the greatest hurdles individuals face on their fitness journey is finding a trainer who truly understands and aligns with their goals and lifestyle. While expertise is crucial, finding someone with the right coaching style and personality is equally essential. Too often, people embark on their fitness journey solely focused on certifications and qualifications, overlooking the personal connection that is vital for long-term success. Especially for clients undergoing significant lifestyle changes, having a trainer who has faced similar challenges themselves is invaluable. Every fitness journey, whether you're a trainer or a trainee, has its ups and downs. The guidance of someone who has overcome obstacles and continues to support and motivate, rather than simply prescribing workouts, makes all the difference. #fitness #customersuccess #weightloss #buildmuscle #worklifebalance #innovation #future #creativity

Training the Basics: Building a Foundation with 5 Pillars The rise of the Internet, as well as the myths and misinformation that plague the fitness industry, have made training confusing for even the most advanced trainees. On any given day you can read endless articles talking about how you should be doing a certain exercise or how you should be training. Confusion is at an all time especially for new trainees. One no-fail and easy training approach is a simple one: master the basics. The goal is to do the basics extremely well. Mastering the basics allows you to build a foundation, and just like your home, your body needs a solid foundation. Once you have these training fundamentals down they will build a foundation for all other training protocols and exercise variations that you will perform throughout your training life. Plus mastering the basics can help in everyday life, and any other fitness endeavor you try. There are five movement patterns that, at their very core, are the foundation of training. You can easily build training programs around these five patterns and know that if you included them every day, you will continually be building your training foundation. The FIVE patterns are: squat, hip hinge, push, pull and loaded carry. They can be broken down into bilateral (2 limbs) and unilateral (1 limb), and further broken down to horizontal and vertical for push and pull. Want to explore more and see how this all fits in your workouts, be sure to connect with a certified Trainer and start training the basics to get on the right track! #keepmoving #moveeffectively #workout #getmoving

Decode Athletic Power! Dive into the science of force production and unlock the secrets to peak performance. Explore the nuances of maximal vs. rate of force production and revolutionize your training methods. Fitness coaches, it's time to optimize your approach! Read the full article for actionable insights: https://lnkd.in/e6uMruQT Want to learn more about this topic? The Functional Training Institute has an education certificate for just that! This certification takes you through calculating force and power so you understand when a client may need to switch training styles. You will also learn how to progressively take a client through the Clean, Jerk, and Snatch power exercises using Kettlebell, Dumbbells, and Barbells so power training can occur while skill is being coached. If you're interested, write "Strength and Power" in the comments section below and we'll send you the Strength and Power Coach course prospectus. #AthleticPerformance #StrengthTraining #Fitness

Training the Basics: Building a Foundation with 5 Pillars The rise of the Internet, as well as the myths and misinformation that plague the fitness industry, have made training confusing for even the most advanced trainees. On any given day you can read endless articles talking about how you should be doing a certain exercise or how you should be training. Confusion is at an all time especially for new trainees. One no-fail and easy training approach is a simple one: master the basics. The goal is to do the basics extremely well. Mastering the basics allows you to build a foundation, and just like your home, your body needs a solid foundation. Once you have these training fundamentals down they will build a foundation for all other training protocols and exercise variations that you will perform throughout your training life. Plus mastering the basics can help in everyday life, and any other fitness endeavor you try. There are five movement patterns that, at their very core, are the foundation of training. You can easily build training programs around these five patterns and know that if you included them every day, you will continually be building your training foundation. The FIVE patterns are: squat, hip hinge, push, pull and loaded carry. They can be broken down into bilateral (2 limbs) and unilateral (1 limb), and further broken down to horizontal and vertical for push and pull. Want to explore more and see how this all fits in your workouts, be sure to connect with a certified Trainer and start training the basics to get on the right track! #keepmoving #moveeffectively #workout #getmoving