Strength Training

LAST_UPDATED2 Written by Christopher Jones Thursday, 02 April 2009 10:48

Strength Training

At Multisport Solutions it is our belief that an athlete can perform and develop to their potential when their body is balanced, strong, can move through their sport specific ranges and is capable of coping with the demands of their sport's training. This is where our Strength & Conditioning coaches get involved.

Our Strength & Conditioning coaches offer a variety of services to assist athletes in all sports and abilities from pure strength development through to injury rehabilitation programs. Each of our coaches liaises closely with an athlete's sports specific coach/es to ensure the strength and conditioning program is complementary and achieves exactly what it was designed for.

You can request a specific service or we will tailor one of our strength and conditioning packages to your sporting needs.

Athlete Education (seminars)
- Athlete development
- Warm up strategies
- Recovery & injury prevention
- Functional training
- Exercise nutrition
- Peaking & Tapering

Functional Testing
- Using a sports specific functional screen
- Sports specific statistics relating to injury incidence / performance enhancement

Training Unit testing
- Power / speed
- Strength
- Functional flexibility
- Stability / balance / proprioception
- Endurance (anaerobic / aerobic)

Periodised Plans
- Long term training plan
- Goal setting strategies (process goals / outcome goals)
- Step approach progressional breakdown

Exercise Programming
- Design of an individual functional profile
- Individual sport specific exercise programs
- Small group sport specific exercise prescription
- Team sport specific exercise prescription
- Warm up / recovery conditioning
- Conditioning program with sports remedial massage incorporated
- Prehabilitation / rehabilitation exercise prescription
- Daily/Weekly/Fortnightly/Monthly session prescription

 

 

 

One Off Consultations

$80.00 per consultation paid at time of consultation

One off consultations are hour long sessions with our Elite S&C Coach either in person, on the phone or via online multimedia.

Consultation services may include but are not limited to:

• Review Assessments for Correspondence athletes outlined below
• Functional testing
• Athlete training unit testing
• Testing results analysis
• Athlete movement analysis (filming)
• Training plan updates and upgrades

 

Initial Assessments

$100 per consultation paid at time of consultation

Initial Assessments are sport specific functional assessments which provide the valuable information required to build your strength & conditioning plan. These are 1hour long consultations with our Elite coach.

At the completeion of the assessment you will be provided with a simplified results sheet which is followed up by a detailed report and key exercise chart.

All ongoing S&C packages commence with an Initial Assessment.

Correspondence

$130 per month via EzyPay debit system; one-time registration fee of $189 (inc. Initial Assessment)

• For the athlete interstate, abroad or needing to workout at home
• You will start with an Initial assessment prior to the commencement of your training which will set your training benchmarks
• You’ll be well looked after by an MSS Elite S&C coach with years of experience
• Your S&C coach will provide all the detail required to safely and confidently undertake your strength program unsupervised in person and via your online program
• Consistent & accurate use of your online diary enables daily analysis of training data to closely monitor your progress & recovery and enable weekly program adjustments to ensure maximal results
• Your S&C coach will liaise with your sport specific coach/es to ensure a fully integrated S&C program
• Always accessible online program and diary with full explanations. videos and images. Use your smart phone, tablet or laptop!
• Access to your coach on a daily basis via email, SMS, Skype
• All training reviews and program updates are performed during One Off Consultations.

 

Face to Face Duo

$195 per athlete per month via EzyPay debit system; one-time registration fee of $189 (inc. Initial Assessment)

• The same great service and attention to detail as the Face to Face package with the added bonus of having your training partner alongside you!
• You’ll be well looked after by an MSS Elite S&C coach with years of experience
• Your S&C coach will supervise a weekly face to face session with you and your training partner ensuring technique and loads are carefully monitored
• Daily analysis of training data to closely monitor your progress & recovery and enable weekly program adjustments to ensure maximal results
• Your S&C coach will spend time with your sport specific coach/es to ensure a fully integrated S&C program
• An Initial Assessment prior to the commencement of your training will set your training benchmarks
• Alway accessible online program and diary with full explanations. videos and images. Use your smart phone tablet or laptop!
• Access to your coach on a daily basis
• Extra sessions can be accessed as One Off Consultations

 

Face to Face

$281.67 per month via EzyPay debit system; one-time registration fee of $189 (inc. Initial Assessment)

• You’ll be well looked after by an MSS Elite Strength and Conditioning (S&C) coach with years of experience
• Your S&C coach will supervise a weekly face to face session ensuring technique and loads are carefully monitored
• Daily analysis of training data to closely monitor your progress & recovery and enable weekly program adjustments to ensure maximal results
• Your S&C coach will spend time with your sport specific coach/es to ensure a fully integrated strength and conditioning program
• An Initial Assessment prior to the commencement of your training will set your training benchmarks
• Always accessible online program and diary with full explanations. videos and images. Use your smart phone, tablet or laptop!
• Access to your coach on a daily basis

To start with YOUR strength & conditioning coach today, register now!

Sports Consultations

Consultations are best described as any additional advice or guidance scheduled as a one-on one with a member of the Multisport Solutions Coaching staff.

Some typical uses of consultation time are:

• Evaluation of performance testing
• Specific skill or drill advice on run technique, on the bike or in the pool
• One-to-one coaching advice about issues or obstacles in training
• Training plan advice

Cost: $100 per 60-minute session + $50 per additional person.

Motor pacing

This is a great exercise in building race speed, pedaling efficiency, cadence development, drafting skills, recovery and intensity. It’s one of the best polishing workouts for the racing season, taking the place of a high-intensity ride.

Specifically, you're in for 90 minutes of fun, high-speed drafting behind a motorcycle. A MSS-trained motorpacing driver will lead you to just under your limit and hold you there. Then you'll have to go over your limit to maintain your speed over hills and you'll teach yourself to recover at a high workload. Sprinters can use part of the session for burn-offs (high speed sprints behind the motor). The trick is to ride closer to the motorcycle. You'll find the drafting "sweet spot" (not always directly behind the bike depending on the wind!) and do even better.

Cost: $100 per 90 min one-on-one session, please ask us for a group rate.

Testing

To get the most out of your training it is vital that athletes get tested regularly to ensure complete accuracy of training intensities, assessing training adaptations and setting benchmarks. Testing is offered for both cycle and run modalities in the lab and the field.

A qualified MSS coach will be there to support you, analyse your performance and push you throughout the testing session.

Cost: Test-dependent - call us for further information.