Strength & Conditioning

heal, prevent, perform

Strength & Conditioning

Whether it be for general fitness, athletic performance or improving quality of life, proper development of the neuromuscular qualities of strength, power and endurance are the foundations that Fleming Athletics can provide for your specific goals in all kinds of activities.

• Periodization is the division of a training year (macrocycles) into smaller and more manageable intervals (mesocycles) with the goal of managing and coordinating all aspects of training to bring an athlete to peak performance at the most important competition or managing performance across a long in-season.

  • Pre-season or General Preparation - This is when the athlete is developing the physical qualities that will decrease the risk of injuries and increase athletic performance. Once depending on how much time before the competitive season will determine the way this Preparatory time is scheduled.

  • Competition Season - the main time for competitions and determination of postseason playoff tournaments/rankings. We want to continue to build the physical qualities necessary for success in competition but take into account the added stress on the body of practice and competition sessions. Plus the possibility of rehabilitating an injury.

  • Peaking - the main goal of the competitive season should be to have the best performances by the end of the season to go into playoffs and win a championship. Planning for the correct amount of loading and adjusting for life, game, practice and possibly injury stresses on the body is necessary to allow the Athlete to peak at the correct time!

  • Recovery - completely changing the exercise selection, time commitment, intensity, seriousness, of the Athlete’s athletic participation but maintaining some kind of activity is vital for physiological and psychological health and growth in a sport.

• Exercise Selection - according to what improves the qualities an individual needs to achieve the desired goals:

  • Competitive Exercise - or CE, is doing the competitive movement whether it is with the competition implement or various other light and heavy implements. For example, for Throwers: throwing their implement, Jumpers: full jumps, Sprinters: sprinting with competitive mechanics, Team Sports: small group scrimmage up to full scrimmage type drills. All sports can utilize this type of exercise classification.

  • Specific Development Exercise - or SDE, is a movement that closely resembles the competitive movement but is done with something other than the traditional implements. For example, Throwers could do a stand throw with a heavy sandbag or med ball, basketball/soccer/football players could do ball handling skill work with or without running.

  • Specific Preparatory Exercise - or SPE, are movements that use the same prime muscles and physiological systems as the competitive exercises but do not necessarily imitate the motion. For a Thrower/Sprinter/Jumper/Soccer/Basketball/Baseball/Softball/Swimmer/Tennis/Golf participant, this might be an Olympic Lift or lower body movement such as a step up or squat.

  • General Preparatory Exercises - or GPE, are exercises that are completely different than the CE’s and can even use different energy systems. These types of exercises are great for development of coordination, conditioning, or recovery. Circuit style workouts with lots of variation can also build foundation level conditioning, balance and coordination.

• Velocity Based Training - or VBT is a very accurate way of determining correct load in an exercise to produce the desired neuromuscular qualities for all activities. We perform testing such as vertical jump with our GymAware device. We can measure the speed or power output on each rep of each set and then compare those to other workouts. Finally we perform testing after a developmental cycle of training to demonstrate the improvements you have gained.

• Sling Exercises - are specially designed by Trainer Mike to strengthen the muscle coordination systems and Connective tissue meridians to improve posture, flexibility and activity ability!