FIT | STRENGTH Performance Podcast

24 Things All Athletes Need To Do

As 2024 approaches here are 24 thoughts I have about what athletes should do more of…

Happy holidays and enjoy the new year!  

Keep it going! 

Mark

Happy Saturday and happy Holidays! 

Independence is what so many youngsters strive for… 

The internet has changed how people seek information. Questions are now answered through Google and social media. 

This is why athletes are able and also do so much extra training on their own. 

This is what I call the Independent Athlete. 

The push for sports performance is so high. I love it. Still, there are misconceptions about how often athletes should train, how much volume is necessary, and the best training method. 

What I am going to share is not made and what an actual day looked like for an athlete we worked with: 

School: 7 am to 2:30 pm

School Lift- 3:30 to 4:30 pm

FIT STRENGTH: 6-7 pm

Gold's Gym: 7:30 to 9 pm

More could be more, but, 8 out of 10 times, more is not more in the above instance. 

So if you want to train like the above or do your own thing at the gym you need to first: 

Training slow will get you slow

Training fast and explosive will get you fast and explosive 

Training past fatigued will cause over training

Tune in to the latest podcast episode. Learn more about The Independent Athlete and how they can achieve their goals. 

Happy Holidays! 

P.S. 

If you need more guidance on how to achieve your performance goals, reply to the email. You can schedule a call! 

Let us bring it back in full circle.

To help volleyball players (or any athlete) reach their goals during the off-season, focus on:

# 1 Be consistent with a plan

#2 Focus on Full ROM and isometric

#3 Continue with Full ROM but get stronger and start adding in plyometrics

#4 If the athlete is strong enough begin to train in specific positions and make your plyometrics harder

#5 Start moving weight much faster, in specific positions that mimic your sport and make plyometrics more intense

#6 Throughout the process make sure you are measuring results and monitoring the workload

The above is the "typical" model but every athlete is different.

I do believe the biggest driver for success is consistency!

Tune in to the latest podcast episode, Ep. 78, as I lay out that playbook to help you achieve your performance goals.

Mark

P.S.

➡️ At FIT | STRENGTH we do small group personal training with our athletes.

➡️ That means there are 5 athletes in each class.

➡️ Despite there being 5 athletes our programming is custom to your needs and goals.

➡️ The coaches are also able to give you the same level of personal attention that you would get in a 1 v 1 session.

➡️ Does this sound like something that could help you achieve your athletic goals?

➡️ If so send us a text (585-678-5323) to schedule a discovery.

Improving vertical jump is crucial for volleyball players as it can enhance their ability to spike, block, and perform other skills.

There is not a one-size-fits-all model to help athletes to help them jump higher, but there is a systematic approach that can help get optimal results.

Stage 1 should focus on rebuilding the engine and getting healthy.

Stage 2 should focus on getting strong again as strength will fall off throughout the season.

Stage 3 should focus on learning how to be elastic while moving heavier loads fast.

All of this helps athletes move explosively and ensures the athlete (s) are not overtraining.

Tune into Episode 77 where I dive into Phase 3 for volleyball players to help them jump higher.

Listen Now!

HEY!

Do you play volleyball?

Do you want to jump higher?

Do you have any way of knowing where to start in your pursuit of hitting 12 feet?

If you are interested in a consultation to figure out what you need to do in order to jump higher, email [email protected] and leave in the subject line "Volleyball Jump Training" to schedule your consultation now.

Hey, 

Step 1 for volleyball off-season training focuses on:

After 2-8 weeks of doing the above, it is best to start to work on increasing strength.

Strength allows athletes to put force into the ground. Being strong is a derivative of moving powerful and explosive.

Tune in to the next episode as I discuss Phase 2 for volleyball off-season training!

Listen now.

Mark

P.S.

Interested in off-season training for volleyball?

Train with us at FIT | STRENGTH.

We offer custom programming catered to the athlete's physical abilities and performance goals.

The sessions are in small groups of 5 athletes to 1 coach. This allows for individualized attention during the whole session.

In the first 12 weeks, our athletes increase their vertical jump by 2-4 inches.

If you want to be more explosive and jump higher send us a text: 585-678-5232.

We will schedule your consultation to start preparing for your off-season gains!

If you are a volleyball player check this podcast episode out...

Off-season training for a volleyball player should focus on:

If you have ever built a house, a pretty common hobby, you know that you never start in the master bedroom or the kitchen.

The same thing goes for a volleyball player's number one goal which is to increase their vertical.

Every athlete is a bit different, but it is pretty common to feel banged up after the season.

The "fix" is not to sit around and not do athletic stuff until club season, which can actually make things worse. The answer is not also to test your 1 rm and crush yourself in the weight room.

The goal for your first 2-4 weeks of training after the volleyball season is to:

Doing the above will allow the athlete to be physically prepared to train hard deeper into the off-season.

Tune into the latest podcast episode as I go into what phase 1 for our volleyball players looks like.

Listen now.

Mark

P.S.

If you are a volleyball player, do not guess what you should be doing this off-season.

Reply "Volleyball Training" to schedule a call to start planning your off-season training.

P.P.S

Grab your supplements here:

https://docs.google.com/forms/d/e/1FAIpQLScZOfvZTnhdr1C4Q2LT1WGjveVruz2DBzHodsJv3qutOACkRQ/viewform

In todays episode I discuss 3 ways Volleyball (all athletes) players can jump higher.

Jump higher can really separate an ok athlete to a very good athlete.

It is a good measurement of strength and power.

If you want to do know what you can do in order to jump higher tune in!

Mark

The Benefits of In-Season Training for Your Child's Athletic Performance

As you navigate through the current sports season with your child, I wanted to take a moment to highlight the importance of in-season training and its positive impact on their athletic performance.

1. **Maintaining Strength and Power:**

2. **Injury Mitigation:**

3. **Improved Endurance:**

4. **Enhanced Recovery:**

5. **Confidence and Mental Toughness:**

I understand the busy schedules that come with the sports season, but I genuinely believe that incorporating in-season training into your child's routine will contribute to their success in their sport. 

Tune into the latest podcast episode to learn more about In-Season Training! 

If you have any questions or concerns, please feel free to reach out. 

Best regards,

P.S. Our In-Season package is active until December 13th. This program gets you 12 sessions to use over the course of 16 weeks and access to the workouts via Train Heroic as well. 

Text 585-678-5232

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How Many Times Per Week Should An Athlete Train

Honest answers based on what our current athletes do and the results we see⇒ 2x a week 

[WHY] 

However, this is going to be based on parent and athletes schedule. 

We offer unlimited training, 2x week, and 1x a week packages. Therefore whatever works best for your schedule is going to be the best training options. 

You are able to increase your decrease your attendance each month if you schedule frees up or if you get more busy. 

The best route is to find a way to train 2x a week all year round, but the level of training should differ and the volume/time during each session will change.

Check us out on Instagram and YouTube:

https://www.instagram.com/fitstrength_performance/

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