“The systematic, sequential and progressive development of all athletic qualities in an integrated manner to develop the complete athlete. It incorporates a balanced development of all components of physical performance: strength, power, speed, agility, endurance and flexibility”
EAC’s Athlete Development Program takes a select few individuals committed to improving their sporting performance through a tailor made and carefully designed program that takes their game to new heights. The program is holistically designed to improve your game in every way possible, making you the biggest, strongest, and fastest athlete possible. At EAC, there are 5 main pillars of development that we prioritise.
Training sessions are 55 minutes in length, with a minimum of 1 / maximum of 3 sessions per week. All training sessions are broken down into 2 parts; one part strength training; one part athletic conditioning.
The Strength Training component is mainly focused around compound movements that elicit a specific stimulus to match the fitness component we aim to improve in the session. For example, when trying to improve an athletes acceleration, we must improve the total force output (strength) from the hip extensors, so the strength component will mainly revolve around an exercise such as a Trap Bar Deadlift.
The Athletic Conditioning component of sessions focus on very specific drills aimed at improving the targeted fitness component. In the instance of acceleration, we may choose to program a wall sprint to ensure that the athletes running mechanics are allowing them to accelerate at the maximum velocity.
It can be argued that recovery is the most important part of any training regime; which is why an emphasis is placed on effective recovery techniques. 99% of your growth and adaptation will be outside of the gym, so by teaching and encouraging the best science based recovery methods, we are able to recover faster, leading to an improvement in training quality. Effective recovery is also one of the most important factors in injury prevention, which leads on to the next point.
The best predictor of future injury is past injury. This is why there is such an emphasis on movement quality in all programs offered at EAC. By teaching correct movement patterns from the beginning of training, we mitigate the risk of injuring ourselves during our training, and even begin to strengthen the connective tissue in our bodies to reduce the likelihood of injury in competition.
In order to effectively teach efficient movement patterns, all programs begin with a 6 week technique focused block where the individual begins with body weight exercises, and are slowly progressed up to loaded movements when they display the competency to do so.
Every ‘Elite’ athlete must earn the right to put weight on the bar.
If you fail to provide your body with the necessary fuels it needs to operate, how can you expect to perform at the level you expect of yourself? Failure to effectively fuel your body will make all the hard work and dedication a waste.
Not only do we need to be fuelling our bodies prior to our training to ensure we gain all we can from our sessions, but we also need to adequately fuel them after training. We’ve already discussed why recovery is so important, so nutrition should be a no brainer.
What separates ‘Elite’ athletes from the rest of the crowd is their mindset. We teach our athletes that we are only bound by the limits we place upon ourselves. When an individual understands this fact, it allows them to apply themselves to any situation in a way that others can’t. It raises the potential for this individual in everything they do; they no longer feel constrained by these limiting factors and can go on to break new boundaries.
Our ADP us broken down in a way that dedicates a specific amount of time to a specific goal. This allows us to develop complete athletes that do not display any weaknesses is any part of their games. If we were to entirely focus our training block on a single athletic component (acceleration for example), we would produce very one dimensional athletes. An athlete that can accelerate fast is no good if they can’t decelerate at the same rate.
We begin by establishing a macrocycle goal. This will vary based upon the time commitment decided upon prior to beginning the program. Macrocycles are the overarching goal that we aim to achieve in the duration of the program. In many cases, this may be something such as peaking athletic performance prior to finals.
This macrocycle is then broken down into 6 week blocks called mesocycles. Mesocycles are training blocks where we focus in on a specific part of the athletes game. These include components such as Agility, Acceleration, Speed, Deceleration, Strength etc.
Once the mesocycle goals are established, the microcycles can then begin to be programmed. Microcycles are the single week blocks where the athletic conditioning and strength training occurs. All exercises are carefully programmed with volumes and intensities controlled in a way to elicit certain responses.