FUNDAMENTAL TRAINING CONCEPTS

Fundamentals of strength and conditioning will be explained and discussed: Adaptation, Progression, Accommodation, Specificity, and Individualization.

PERIODIZATION BASICS

Discussion of differences between Linear, Undulating and Conjugate periodization, periodization cycles (macro, meso, micro), and applying periodization principals to a yearly calendar. Periodization for hybrid gym training, and integrating hybrid gym training with program design for sports and activities outside the gym will be covered.

WHAT ATHLETES NEED. HOW TO TRAIN IT.

A nuts and bolts discussion of how gym training can complement the performance and out-of-the gym training and practice for mountain, industrial and tactical athletes.

TRAINING STRENGTH

The multi-faceted nature of mountain events demands a unique and hybrid approach to strength training. Issues to be covered includes exercise selection, teaching the lifts, 1RM testing, strongman training, and the primacy of Relative Strength. The relationship between barbell strength and functional strength in the field will be covered. Attendees will experience first hand a training session which includes workout design, 1-RM strength test, and strongman training. 

CORE STRENGTH

A strong core is key to durability, especially in mature athletes. Discussion will include static versus dynamic core training, loaded core training, and strength endurance. 

POWER ENDURANCE & AEROBIC POWER

Power endurance - or the ability to deliver power over extended periods is perhaps the most important physiological attribute to hybrid athletes. The principals behind power endurance will be discussed. Training sessions to train and evaluate power endurance will be demonstrated and discussed.

ADDING BASE AEROBIC CONDITIONING
Many athletes must train long to go long. Adding aerobic training to hard gym sessions is a delicate balance of energy and recovery for athletes.

PROGRAMING BASICS
Conjugate periodization to train for maximal strength, explosive power, power endurance, strength endurance and metabolic conditioning will be discusses. Identifying priorities, selecting exercises, addressing weaknesses, and how to combine multiple strength and conditioning goals into a workable, efficient and effective program will be explained and demonstrated.

SPORT SPECIFIC TRAINING AND PERIODIZATION

Foundational strength and conditioning achieved in the gym is not the end all. This foundation must be honed and sharpened through intelligent, efficient and effective sport specific training and practice. The difference between training and practice will be discussed as well as how to apply basic strength and conditioning principles to sport-specific training and how to integrate sport specific training with hybrid gym training.

TRAINING FOR CLIMBING

Focused, intense methods and programming to train for rock/ice climbing using system boards, finger boards, and the approach to train for strength, power, power endurance, anaerobic endurance and stamina deployed at Mountain Athlete.

TRAINING SESSION DESIGN 

This is where the rubber hits the road. Designing daily workouts which meet conjugate periodization goals, yet take into account athlete physical and mental fatigue, movement and muscle balance, and time restrictions is as much art as science. Learn the approach we use. 

PROFESSIONAL DEVELOPMENT STRATEGIES
Any Strength and Conditioning Coach worth his or her salt knows they can never quit learning, Developing a strategy for continuous learning and professional development which pays attention to time and cost restriction will be discussed.