February 13, 2019

Limestone Performance Program

About Our Teen Performance Training

Consistent strength and conditioning training is a highly valuable asset for high level sports teams and athletes, helping our athletes gain the upper hand on on teams and athlete's they will face in the upcoming year is our goal. With our youth and high school performance training programs, athletes get the tools they need to improve strength, endurance, speed, power, and flexibility. These programs include performance testing and training techniques to improve overall performance and to educate athletes about how their decisions impact performance. Our coaching staff is dedicated to growth while being mindful of injuries, inefficiencies and weaknesses. We help our athletes grow at every level and we work with each athlete individually to understand their true potential.

Using high speed movements to improve velocity. They will sprint, jump and learn to change direction.

Using strength training to promote force production in athletes. They will lift weight, use med balls and learn to create force.

Warm ups include the full range of motion for training that day. This includes activation, stabilization, and education on the movements.

Our Programming

In every class we offer two different levels. This is determined by the training timeline they have spent with us. All athletes start with the Base Program and then will be moved into the Advance Program. We then bring the entire class together to work on their conditioning, training in various energy systems (VO2, threshold, & anaerobic power). Each day will have a different focus that corresponds with the lifts they were doing that. Both programs also integrate a lot of body weight movements (pull ups, rope climbs etc)

Level 1

Providing athletes with a bedrock foundation for strength & power. The program is designed to work on athletes absolute strength with squatting, pressing, & pulling while incorporating plyometric’s.

Sample Level 1 Program

Skill: Power Clean
Spend 10 minutes reviewing technique for the power clean

Strength: Back Squat
3 sets x 5 reps + 5lbs to the weight from last week
Super set w/ 3 seated box jumps

Strength: Strict Press
3 sets x 5 reps + 2.5 lbs from last week

Workout: 5 Rounds
12 Dumbbell deadlifts
9 Dumbbell hang power cleans
6 Dumbbell push jerks

Level 2

We start incorporating Olympic lifting while still keeping up with base strength and incorporating plyometrics. In this level we use the power snatch, power clean, multiple variations of squatting and deadlifting.

Sample Level 2 Program

Skill: Power Clean
Spend 10 minutes reviewing technique for the power clean

Strength: Back Squat
Work up to a 5 rep heavy set for the day w/ 5 second pause on first rep
Drop set 3 x. 5 @90% with no pause

Strength: Push Press
10 rep max
Take 4-5 sets to build to a heavy set for the day

Workout: 5 Rounds
12 Dumbbell deadlifts
9 Dumbbell hang power cleans
6 Dumbbell push jerks

MEMBERSHIP

We have two great membership options to fit your performance needs

Monthly Membership
$124.30
Month

Unlimited membership, ideal for people who plan to attend more than 3 classes a week

Performance Punch Pass
$154.81
Total

12 class punch pass, ideal for the busy athlete who can only make 1 or 2 classes a week