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LEVEL I CONSTANT MOTION ATHLETICS TRAINING PROGRAM MANUAL

Program content provided exclusively for workshop attendees

© 2016 JOSEPH CONSTANTINE ALL RIGHTS RESERVED

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ATHLETIC ENGINEERING Engineering is the process of using sound scientific principles to improve the performance of a structure or machine. Engineering is normally only viewed in terms of heavy equipment, aircraft, bridges or large buildings. Why not consider engineering of the body? At Constant Motion Athletics, we define biomechanical engineering as the process of using mechanical engineering principles to better understand and improve the performance of the human body.

Engineers design and build high-‐performance cars, and now Engineers design and build elite athletes.

ATHLETES AREN’T BORN...THEY’RE ENGINEERED!

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CURRICULUM HIGHLIGHTS MODULE I – GENERAL PHYSICAL PREPARATION The basics of strength training for athletes: * Fundamental single-‐joint movements that are necessary to prepare the body for more athletic strength training and specific/specialized strength training. * Injury prevention contribution of general physical preparation (GPP), particularly for younger athletes.

MODULE II – FUNDAMENTAL ATHLETIC MOVEMENTS Running, jumping, cutting, throwing are all paramount for any sport you play. * Basics of strength, kinematic awareness and body control for each of these movements * How these movements relate to a wide variety of sports.

MODULE III – ASSESSMENT Assessment is incredibly important in order to determine the starting point as well as the most critical issues of training. * Now that you have assessment information, what do you do with it? MODULE IV – BLOCK PERIODIZATION AND LONG-‐TERM ATHLETE DEVELOPMENT * Block Periodization * Long-‐Term Athlete Development

EXHIBIT A * Evaluation Forms * Business Forms

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What is your vision of how to train an athlete? Describe how you envision training athletes. What would you do if an athlete wanted to start training with you tomorrow? How would you describe your approach to training them? What kinds of results could they expect to see from training with you, and in what timeframe?

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Define the word “Athlete” ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

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TODAY’S GOAL

Our goal is to give you the knowledge and tools to train athletes, as you defined above, to help them reach maximum results while you maximize your brand and success in the industry! Your goals: What is missing from your ‘toolbox’ that currently prevents you from training athletes to reach their potential?

________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Education is the foundation of success in the fitness and sports performance industry!

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LEVEL I

MODULE I GENERAL PHYSICAL PREPARATION

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SPORTS PERFORMANCE TRAINING VS. PERSONAL TRAINING

What differentiates sports performance training from personal fitness training? Put simply, the biggest difference comes in the demands that are put on the body during competitive sports play. While personal fitness training will focus on strengthening the body and, in some cases, lifting heavy weights, it doesn’t require the same focus on speed of movements, absorption of impacts, and strength in obscure body positions. In many cases, muscular imbalance is required in order to maximize an athlete’s performance. In other cases, the ability to produce maximum force while moving at high speeds, producing maximum speed of movement is critical. With all these different needs across different sports, different positions, and game situations, it’s no wonder that sports performance training is such a complicated art. It’s imperative that a sports performance coach has a solid understanding of human anatomy, nutrition, physiology, math, and physics. PHYSICS!??!?!?!?! Yes! Physics. Without physics we can’t define and analyze the application of force in sports. Further, you need at least a basic understanding of physics to properly understand biomechanics.

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FLEXIBILITY VS. MOBILITY

Discussion: What’s the difference between flexibility and mobility?

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What does this mean? Passive range of motion can be defined as how far you can move a joint with external force application. Examples of passive range of motion:

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Mobility can be defined as the ability to use range of motion without external assistance. Examples of passive range of motion:

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“Mobility is useable range of motion” – Anthony Carey; Function First, San Diego CA

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So, let’s talk about what limits mobility vs. flexibility.

What limits mobility vs. flexibility? Action Overactive antagonist muscles

Inhibited agonists

Injuries

Old Injuries (what’s the difference?)

Scar Tissue

Fatigue

Pain

These are the main factors that we’re going to explore. There are a number of other issues that relate to mobility, but it’s important to remember that we need to keep within our scope of practice. Some of you are medical providers of varying levels, and we all need to make sure we don’t exceed our qualifications. While a physical therapist, chiropractor or other manual therapist may use his hands to manipulate a patient’s movement, coaches and trainers aren’t permitted to do that. That’s where the use of specific, specialized strength training can be so beneficial. In that case, trainers and coaches can cause changes in the body by making the athlete’s muscles manipulate his own body.

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“Sport Specific” is a myth!

That’s right, a myth. To say “sport specific” is to say we’ll train a quarterback the same as a lineman, but will train him completely differently than we would a pitcher. WHAT?!?!?! The fact of the matter is that there is a large crossover of training for ALL sports and all positions. The foundational strength training is essentially the same for all. The only difference will be the loads applied, and that’s a function of each athlete’s body. As we get closer to each athlete’s competitive season, we’ll get more specialized with their individual training programs. The proportion of the time spent on general physical preparation (GPP) and specialized physical preparation (SPP) will depend on the age, ability level, and injury history of each individual athlete. With that said, it’s important to note that there is such a thing as specialized strength training. This training is more than sport-‐specific. Specialized strength training is athlete-‐specific, and requires significant monitoring of the athlete’s progress as the changes you’re looking to make are not always going to be easily measured. In many cases it needs to be observed via video analysis. A great example of this is when we want to improve the knee drive of an athlete while running. Initially, we’re going to be just focusing on improving his mobility of hip flexion while preventing hip rotation at the extent of the range of motion. While we know this will ultimately improve his running, that improvement won’t show until we develop the strength and power of the hip extension movement within that new range of motion. It’s also very important to note that you have to be careful with an athlete running when working on making these changes, as developing new range of motion without creating the opposite strength in that new range of motion is a recipe for injury.

Notes:

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LONG TERM ATHLETE DEVELOPMENT According to Instavan Balyi, Long Term Athlete Development (LTAD) refers to the stages of training for an athlete over an extended period of time. Ideally this playing career time period starts in childhood and continues throughout the athlete’s life. Within LTAD there are several

“windows of opportunity” during which an athlete can develop various athletic qualities at higher rates. For example, studies have shown that athletes are best suited for finer skill development between the ages of 10-‐12. Fundamentally, the years between 8 and 14 years of age are optimal for overall development of young athletes. So, what happens if someone doesn’t decide to “become an athlete” until she’s 30 years old? Does this mean she will never be able to develop skills or build musculature? No, of course not. She may simply need more time to accomplish each goal.

Regardless of the age that an athlete begins training and competing, we still want to follow the progression of training starting with fundamental body movements, continuing through learning to train, training to compete, training to excel, and ultimately training for a life of sports. Many factors can impact an athlete’s development along this cycle.

○ Stage 1: Active Start (0-‐6 years)

○ Stage 2: FUNdamental (girls 6-‐8, boys 6-‐9)

○ Stage 3: Learn to Train (girls 8-‐11, boys 9-‐12)

○ Stage 4: Train to Train (girls 11-‐15, boys 12-‐16)

○ Stage 5: Train to Compete (girls 15-‐21, boys 16-‐23)

○ Stage 6: Train to Win (girls 18+, boys 19+)

○ Stage 7: Active for Life (any age participant)

(Ref: http://canadiansportforlife.ca/learn-‐about-‐canadian-‐sport-‐life/ltad-‐stages; Instavan Balyi)

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WHAT IMPACTS AN ATHLETE’S DEVELOPMENT? Factor Impact Starting Age

Injury History

Mental Illness

Learning Disability

Physical Disability

Acute Injury

Other

Other

Other

Table 1.1 In addition to these factors, it’s crucial that an athlete’s long term development not be compromised by the lure of short term gains. This can become more difficult the later an athlete starts training. Why would an athlete compromise long term development for short term gains? What will you do to prevent your athletes from making this mistake?

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GENERAL PHYSICAL PREPARATION (GPP)

General Physical Preparation (GPP) can be called many things: foundational strength, initial training, basic strength training, etc. Most importantly, it can be called is crucial to success.

In the words of Pete Bommarito: “The first step is to be strong.” Yes, it sounds simple; it is simple. Unfortunately, the foundation of strength is too commonly overlooked in today’s sports culture. Everyone wants to train as if in a Nike commercial. They’re chasing fatigue rather than chasing improvement.

So what is GPP? Is it squats? Is it bench press? Is it dead lifts? Is it bicep curls? The answers are yes, yes, yes, yes, and yes. And yet, there is way more to it. To start we want to work on strengthening ALL of the individual joint movements. So let’s look at each joint and the movements associated with each. Let’s break out and talk about ways we can create strength in some of these movements and practice some basic exercises.

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JOINT MOVEMENTS AND IMPACTS ON PERFORMANCE & PROGRAM DEVELOPMENT

Single Joint Movements

Ankle

Dorsiflexion

Plantar Flexion

Inversion

Eversion

Knee

Extension

Flexion

Hip

Flexion

Extension

Abduction

Adduction

Hor. Abduction

Hor. Adduction

Int. Rotation

Ext Rotation

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Spine

Flexion

Extension

Lat. Flexion

Rotation

Shoulder

Flexion

Extension

Abduction

Adduction

Hor. Abduction

Hor. Adduction

Int. Rotation

Ext Rotation

Elbow

Extension

Flexion

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Wrist

Flexion

Extension

Supination

Pronation

Ulnar Deviation

Radial Deviation

Fingers

Flexion

Extension

Table 1.2

Notes:

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COMMAND OF JOINT MOVEMENTS It’s extremely important to make sure every athlete has a command of all of these basic joint movements before we combine them into complex movements. Think for a second about how many of these basic movements you have ever programmed into a beginner athlete’s training schedule.

Discussion: Importance of single joint exercises, joint health, weakest link, muscle group development, muscular balance.

________________________________________________________________________________________________________________________________________________________________________ ________________________________________________________________________________________________________________ It’s also important to note that not all of this needs to be done using weights or external resistance. It is often appropriate to spend a week or two working on these movements with low resistance and high numbers of repetitions before progressing to load-‐bearing movements. Only after an athlete has a solid control of his single-‐joint movements should we advance him to more complex movements. The proverb ‘A chain is only as strong as its weakest link’ comes to mind for this one. Cheesy, but completely appropriate. How many times have you seen an athlete who is strong in one segment of a lift, but struggles in others? All the time! Now, how do you increase strength in that weak segment? By identifying the limiting factors and strengthening them.

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Example: Seated Row Movements in Sequence

____________________________________________________ Muscles Groups Involved

____________________________________________________ How could each group limit the movement?

____________________________________________________ Without getting into a more in-‐depth discussion of biomechanics at this time, it’s easy to see how reverting to strengthening the individual muscle group that limits the movement will ultimately improve the movement. While we won’t spend a lot of time on this topic here, I really want to emphasize the importance of making sure athletes gain strength in the entire range of motion for each of the above listed joint movements. During competition in any sport, athletes never know when they may find themselves in really awkward positions that still require strong movement.

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LET’S MAKE MAGIC HAPPEN FOR OUR ATHLETES! Specialized Physical Preparation (SPP) is where the magic happens. Of course, you can improve any athlete’s performance with general strength and conditioning (GPP). The fact is that the more an athlete develops his skills and strength, the more specialized the training needs to be in order to continue improving the athlete’s performance.

As I mentioned before, strength is the first step, and needs to be a part of every off-‐season programming, but specialized strengthening that is specific to each athlete’s needs is critical to continued improvement. While there’s not always a direct link between strengthening and success, we can provide a large part of the solution when an athlete is struggling to improve his skills. While it’s up to each athlete’s position coach to improve the athlete’s sport-‐specific skill, it’s up to the strength and conditioning coach to give the position coach an athlete whose body can do what the coach needs it to do.

Additional Examples of Specialized Physical Preparation: ________________________________________________________________________________________________________________ ________________________________________________________

“We want to educate our athletes on the connection between the mind and body.”

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“GET YOUR KNEES UP!” Examine the differences in the pictures below.

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WHAT’S THE DEAL? These pictures were taken approximately 2 weeks apart. In the first image, Kurtis was struggling to ‘get his knees up.’ At the same time, he told me he felt like he was getting them up and out in front of him. After a two-‐week series of very specialized workouts, notice the body position changes, including how high his knees are getting. Kurtis’ football coach was constantly telling him “Get your knees up!” How often do you think his response was, “I am, Coach!”? Well, he really thought he was… He was trying to. But his body wasn’t able to execute it the way his coach wanted. In the second picture, you can see the improvement, but also note the overall change in posture and body positions. We’ll discuss how to make these changes more in Level 2. So, why is it that the coach can see that the athlete isn’t getting his knees up, but the athlete is swearing that he is doing what his coach is asking of him? The answer is simple: the athlete is telling his body to do it. He’s driving his knees up as forcefully as he can, but he simply doesn’t have the ability to execute the movement. In this case, the coach is going to lose his voice before his words produce results. Enter the strength and conditioning coach. Here’s where we can make a difference. By identifying the athlete’s limiting factor and programming strength training specifically to improve it, we can give the athlete the ability to get his knees up higher and produce more force on the pawback as a result. We’ll talk about how to identify these limiting factors and improve mobility during our discussion on assessment. The assessment is also a critical part of determining how any old injuries affect an athlete. While the athlete may not report an old injury, it’s the coach’s job to determine whether the body is moving properly. If the body isn’t moving correctly, it is also the coach’s responsibility to determine whether an athlete needs to seek physical therapy or medical guidance prior to training. Have you encountered this experience with athletes you’ve trained?

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INJURY: MEDICAL PROFESSIONAL OR STRENGTH COACH

When do you send an athlete to a doctor? When is it appropriate to address movement issues as a strength coach?

WHEN TO SEND AN ATHLETE FOR MEDICAL HELP? Notes

Pain

Limited rom?

Clicking/popping?

Reported recent injury

Reported old injury

Health issues – asthma, diabetes, cardiac health, etc.

Other

Other

Table 1.3 Notes:

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REVIEW LEVEL I ATHLETIC ENGINEERING SYSTEM

● You must have a basic understanding of physics and the concepts surrounding force production. Ultimately, sports performance and speed come down to how much force an athlete can apply to the ground in the desired directions at specific moments and how much force the body can absorb.

● Build the Foundation! You can’t build a skyscraper on quicksand.

● Injury! You must have a strong assessment system and be able to assess issues, not only to help the athlete achieve the highest level of performance, but also to protect yourself from liability.

● Master the basic movements: you can’t perfect complex movements before you have a mastery of basic movements.

What will you do to engineer an athlete to success using these tools?

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Putting It All Together

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LEVEL I MODULE II

FUNDAMENTAL ATHLETIC MOVEMENT

Duration: 2 hours Fundamental Athletic Movements – Running, jumping, and throwing are all paramount for any sport. The frequency with which an athlete will use any/all of these movements depends on the sport and the athlete’s role in that sport.

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RUNNING Sport starts with running. No matter what the sport, it requires the basics of running. While running seems like such a basic skill, mastering proper mechanics is incredibly important for maximizing performance and preventing injuries. It’s incredibly frustrating to watch high level sports and see an athlete get injured while simply running in a straight line. When you start an athlete in the basics of foundational strengthening (body weight basic movements) it’s appropriate to start teaching the basic movement patterns that will lead to proper running mechanics. Whether we’re talking about a sprinter, field athlete, or endurance runner, the basic mechanics are all the same. Even ice skating is simply a modification of running. Early basic strengthening of the lower body as individual joint movements and complex/combined movements is crucial for long-‐term healthy running. While we’ll talk in more detail later about maximizing running performance through strengthening of mechanics, let’s now take a look at the basic movements that need to be addressed in ‘teaching’ a novice athlete to run properly. Discussion: Who was ‘taught’ how to run?

________________________________________________________________________________________________________________ Very few, if any, athletes are ever taught how to run. Running is viewed as an automatic function. It’s thought to be simple and the instruction generally comes down to ‘move one foot in front of the other as fast as you can.’ Running really isn’t that simple though. Different coaches have different opinions on all aspects of running, like how the foot should strike the ground, the importance of the shoulder mechanics, how the athlete should hold his head, posture, body lean, etc. This begs the question: is running really that simple? We’re not talking about mastering the mechanics of running yet, we’re just setting the table for the athlete to be successful. This still falls under the category of GPP. The goal here is not to ‘teach’ how to run, but to develop good, healthy movement patterns that will lend each athlete to develop sound running right from the start. The following movements will contribute significantly to long-‐term running success.

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BASIC BEGINNER SINGLE-‐JOINT EXERCISES FOR RUNNERS Straight leg hip extension

Straight leg hip flexion

High knee extension

Bent knee hip flexion

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Ankle Flexion

Ankle Extension

Bent Elbow Shoulder Flexion

Straight Elbow Shoulder Extension

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These should initially all be performed with little or no weight for high numbers of repetitions until the movement is ‘programmed’ to be automatic. These movements will be the foundation of our specialized training program (SPP). While these exercises are going to be critical to long term success in strong injury free running, they need to be supplemented with skill development, particularly with younger or novice runners. Running randomly is a great exercise to teach kids change of direction and help them gain a sense of keeping their feet underneath them. This is an important skill not only for running optimally but also for learning basic agility. The emphasis in this sense is with discussing kids, but really any novice athlete needs to learn these skills. Games like dodgeball and variations of tag are great ways to develop them. Hopping on one foot in a straight line and side to side is another great approach. Once again, in addition to being a fundamental running development skill, it will also lead the way for reactive agility training in the future. Additionally, this will go a long way to developing more advanced balance and stability skills later on. This should be progressed from basic single-‐leg balance exercises to ensure safety and preparedness for these types of exercises. Skipping in its different forms will also help to develop an athlete’s running strength. From basic skipping, which should be taught in early physical education classes, to more advanced versions like the A-‐Skip and B-‐Skip, skipping is a staple for a successful runner. Again, simplicity is important for novice athletes, and progression should only occur as appropriate for the individual. Skipping also serves as an early basic plyometric exercise that is safe for all levels of athlete. Early progression should consist of increasing amplitude and frequency of steps, and not by adding resistance. Especially during the speed and skill development windows of opportunity should we really emphasize these advancing movement patterns? This will go a long way to setting up young athletes for success as they grow.

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JUMPING Jumping is the next fundamental skill that needs to be mastered in order to succeed at any level of any sport. No, not all sports are “jumping sports” like basketball and volleyball, but the action of jumping translates to situations in many other aspects of multiple sports. Aside from the direct act of jumping in a game situation, first-‐step explosiveness and top-‐end speed will improve with improved jumping mechanics and training. Jumping is a critical part of developing explosive power through the lower body, so it’s imperative that each athlete be taught proper jumping mechanics in order to maximize results. Even more important is developing athletes’ ability to land safely, since most injuries occur upon landing. Attention paid to learning to land safely also translates to runners: braking safely will help runners prevent injury, too. Learning to jump and land properly starts with proper squatting. Both efficient jumping and safe landing depend on being able to perform a squat with proper mechanics and in the proper kinematic sequence. Discussion – Kinematic Sequence for Jumping

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It is of paramount importance that every athlete be able to perform a proper hip hinge before we progress beyond this point. Without being able to properly hip hinge, an athlete will never be able to perform a quality squat, deadlift, Romanian deadlift, or glute-‐ham raise. Eccentric strength is another key to jumping, not just in terms of controlling weight, but also when considering dynamic/ballistic movements. The forces involved in landing will be some multiple of the athlete’s body weight. Higher height drops can be the equivalent of more than 6 times the body weight of the athlete. So, landing drills must start low and progress appropriately to allow an athlete to learn to absorb increased force. If an athlete cannot maintain proper sequencing and body positions, or is bottoming out (hyper flexing the hips and knees) when she lands, then the drop height is too aggressive and needs to be reduced. All athletes should begin by jumping in place and demonstrating proper landing/squatting technique upon landing.

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Once we’ve established solid, repeatable technique for a squat, both concentric and eccentric, we can begin to work on jumping and landing. We should always ensure solid landing and braking techniques prior to beginning to increase power output in the concentric jumping phase. Just as with our approach to teaching fundamentals of running, we’re not as worried about maximizing performance at this point. The bigger concern now is developing a strong foundation, which entails lots of repetitions of jumping and landing to practice and develop coordination and program the body to repeat these movements automatically. We’ll worry about tweaking the mechanics later.

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GET FULL EXTENSION! One of the most important aspects of maximizing jumping is to ensure that an athlete can get full extension of the hips, knees, and ankles all together as she leaves the ground. In many cases, novice or young athletes aren’t willing to fully lock out the ankles, knees and hips on take-‐off – it’s not comfortable! In some cases, they’re just not able to. It’s up to us as coaches to help their bodies develop the strength and movement abilities to do all the things we need them to be able to do. Discussion A Division 1 football prospect I worked with who came to me and already had amazing explosiveness. He was able to move his body with incredible speed of movement. When it was coming time for Max Preps High School Football Combine, though, he struggled with his vertical jump and broad jump. Already running a low 4.7 on the 40-‐yard dash, he should have been jumping at least 32 inches on the vertical, and 110 inches on the standing broad jump. His numbers were lacking in both of those (28 inch vertical, 100 inches broad). Our video analysis showed that he was not fully extending through his hips and knees. Testing revealed that he was unable to keep firing his glutes at the end range of extension and that was limiting his ability here. Through discussion and more testing we found minor low back pain and hip flexor pain if he ‘forced’ his way through longer ROM. He visited a sports rehab practitioner I recommended, who released some issues that caused his hip flexors to overpower his extensors. We proceeded with general strength training and progressed into more specialized strength training that worked on maintaining muscle activation through the entire range of motion and at higher tempo. The end result was a 33-‐inch vertical and 109-‐inch broad jump at Max Preps High School Football Combine. The picture on the next page shows an excellent example of a near perfect position for take-‐off on a standing broad jump. Notice the full extension of the hips and knees and even hyper flexion of the shoulders to maximize upper body power in the launch.

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THROWING Many debate the importance of throwing as one of the primary athletic movements. Effective throwing, however, has two primary benefits:

• Throwing will help the body prepare for any rotational movements needed on the playing field • Throwing will also help the body execute force transfer from the ground through the upper

body in many different body positions. The importance of being proficient at throwing from both sides cannot be understated!

What are the Benefits of Throwing for ALL Athletes? So what are the greater benefits of teaching the body to throw effectively and to create throwing power using the entire body and not just the arm? What other applications are there for the strength and body control developed when a novice athlete is taught proper throwing techniques? Early training of throwing mechanics will clearly result in healthier habits of rotational power development that will help to protect an athlete’s shoulders long term. Long before a pitcher is a pitcher, they need to be able to effectively throw a ball, and those that throw the hardest and most accurately will be recruited into that position. Obviously those that are effective at utilizing their entire body and just allowing their arm to “guide” the ball will be those athletes.

The ability to use your body to create rotational power is a huge key to many movements that are critical in sports. Aside from teaching throwing athlete how to minimize the stresses in the shoulder while throwing, the single greatest benefit from this is learning how to use the hips to move in rotational movement patterns. As we’ve discussed, developing rotational power to throw effectively involves a pushing and pulling movement of the legs to impart opposing forces into the ground. These ground reaction forces are what causes our body to rotate.

Swinging a baseball bat, golf club, hockey stick, lacrosse stick, tennis racket, etc. is essentially the same movement pattern from the shoulders down. In reality, the only major differentiation is what the arms and hands do during these different actions. Even though athletes start in somewhat different body postures for each of these movements, the power for each comes from the same exact ground reaction forces as those that occur when throwing.

Punching/Striking for a combat athlete is, once again, a very similar action from the perspective of power development. The action from the shoulders out to the hands is really the biggest differentiation from throwing.

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Volleyball Serving/Hitting lives somewhere between a true throw and a striking motion, but in essence it’s purely a throwing motion. In many cases, you’ll observe an upward ‘punching’ motion in this action. Coaches debate whether this is appropriate, but it’s up to us as strength and conditioning coaches to prepare each athlete for the needs of their sports as dictated by their coaches. So the obvious benefit of promoting good throwing motions in both arms during the early development of any athlete is the ability to effectively throw a ball. That’s easy. The more obscure benefits come from the multitude of powerful rotational movements that more advanced athletes need to be able to master. Kicking, swinging, punching, spinning, and change of direction are all directly connected to an athlete’s ability to throw. Now, we don’t need every athlete to be able to throw a 90 mph fastball. But from an early developmental standpoint, it’s incredibly valuable to create athletes who can be competent in throwing with both hands.

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FUNDAMENTALS OF THROWING Learning to be proficient throwing from both sides doesn’t mean that everyone needs to be a fully ambidextrous thrower (although the benefits there are outstanding!). It just means that we want the body to have a certain level of coordination to perform complex movements and develop power rotationally from both sides of the body. When we consider the foundational movements for throwing, it’s important to pay attention to an athlete’s ability to squat properly again. Ankle mobility is an absolute necessity in order to both load the rear leg and transfer force to the lead leg when throwing (or swinging, or hitting). Discussion – Kinematic Sequence for Throwing

________________________________________________________________________________________________________________ ________________________________________________________________________________________________________________ ________________________________________________________ The same strengths that go into throwing will be used to produce power to change direction while running. Whether it’s a rotational change or linear, there will be lateral and torsion forces involved. Review – Torsion/Torque/Shear/Moments from a physics aspect. (From Physics 101)

________________________________________________________________________________________________________________ ________________________________________________________________________________________________________________ ________________________________________________________ ________________________________________________________ In short, the foundational strengths that go into throwing will benefit far more than just pitchers and quarterbacks.

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FOUNDATIONAL STRENGTH EXERCISES FOR THROWING

Table 1.4 As we’ve said in each previous section, the goal here is NOT to train someone to throw, it’s to create the foundation for throwing in a very novice athlete, regardless of age.

Exercises How will you use each exercise with your athletes?

Squats

Single Leg Supine Trunk Twists

Double Leg Supine Trunk Twists

Back Extension with rotation

Single leg hip thrusters

Straight leg hip extensions

Jump and Rotate

Side Lunges

Lateral Jumps

Lateral jumps with rotation

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DEVELOPMENTAL STRENGTH EXERCISES FOR THROWING

Single Leg Balance / Rotation This is a basic movement that we’ll use to develop basic mobility of the hips, knees, and ankles in sync with each other. This is also a large part of creating the movement IQ we’ve talked about.

Weight Shift Proper weight shift will always be critical to maximize your rotational power.

Standing Hip-‐Shoulder Separation This is the first of a progression to create tension from the lead leg through the thoracic spine into the shoulder to maximize power.

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Weight Shift with Rotation/Separation Now we’re getting more complex. This will be crucial to maximizing rotational power.

Back Extension with Twist This is a more advanced progression to strengthen the body’s ability to counter rotate during weight shift in order to maximize the torsion in the trunk.

Jumps with 180 Degree Turn This exercise involves rotating as a part of the concentric jumping motion. This is more focused at working the counteracting push/pull of the two legs as you jump with explosion.

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Single Leg Hip Thrust This will help develop the pull through the lead leg that is necessary to create the powerful internal rotation of the lead hip. We discussed rotation vs. anti-‐rotation in the last module. Here we want to focus on the movement, not stability. It is imperative to know that the athlete should have mastered the single leg hip bridge hold prior to performing this progression.

Reverse Trunk Twists This rotation exercise works more on rotation of the trunk buy moving the legs, while the shoulders are held still on the ground.

GHD Russian Twist This is an intense strengthening exercise which focuses on the entirety of the spiral line. (Thomas Meyer – Anatomy Trains)

Let’s get up and try this!

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THROWING/ROTATIONAL POWER EXAMPLE

Sara – Figure Skater

When Sara first came to me she was a competitive figure skater struggling with power development in all her jumps and spins. She was coming up short on her jumps even though she had plenty of height, and losing balance early in her spins. It was apparent that she had a disconnect between her upper and lower body. Her core was strong in all directions, including rotation. While we focused a lot of energy on core and hip rotation, there was still a coordination issue that we needed to address. I started implementing throwing drills using tennis balls, progressing to a 1-‐pound weighted ball, to establish the mind-‐body link of rotation and link the upper and lower body in rotation. She would counter-‐rotate and then rotate into a powerful throw. As the coordination improved, the power of the rotation increased drastically. As this improvement continued we incorporated kicking in the same way, but without the added weighted ball. The improvement to her spins and even over-‐rotating in some of her jumps was directly due to increasing rotational skills through throwing, and ultimately adding kicking to the training. How do you see this relate to your athletes or the athlete you would like to work with?

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REVIEW MODULE II ATHLETIC ENGINEERING SYSTEM Let’s look at what we learned in Module 2

• Bio-‐Mechanics of Running • Identifying Flaws in Running • Bio-‐Mechanics of Jumping and Landing • Jumping is the key to power expression • Bio-‐Mechanics of Throwing • How throwing mechanics will benefit other sports movements


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LEVEL I

MODULE III THE JC ASSESSMENT SYSTEM

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LEVEL 1-‐ MODULE III – THE JC ASSESSMENT Duration: 2 hours

A quality assessment is the first step in engineering elite athletes. It will set you apart from other trainers and sports & conditioning coaches, allowing you to command higher rates for your services.

A Chain is Only as Strong as Its Weakest Link Initial and ongoing assessment is one of the most important components of a comprehensive training protocol for athletes in ANY sport. Improvement of what an athlete is already strong at is relatively simple. Increase the intensity, volume, and repetitions and they’ll continue to improve. The rate of improvement will decrease exponentially with repetition to a point where you’ll see less and less “return on investment” of the time spent. This is why it’s so much more important to work on what the athlete lacks. As a coach, you should always be looking for flaws in your athlete’s mechanics and skills. The most important thing we can do for our athletes is to continually work to identify their biggest limitation and work to remove it. It’s amazing how a limiting factor can impact the rest of the body’s performance of a skill.

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METHODS OF ASSESSMENT

I’m not sure where that quote originates from, but it holds true in so many scenarios. Training athletes is no exception. Even if all you care about is general conditioning, you still need to know where an athlete started in order to measure progress. In the case of general strength and conditioning, it’s easy to measure, assess, and monitor progress. The point is to make sure you ARE measuring on a regular basis. What’s the first thing you do when you start with a new weight loss client? You weigh them. There’s your initial benchmark. With athletes, it may not be as clear as to how to best monitor and assess progress. What are you trying to improve? Speed? Throwing accuracy? Throwing power? Improving mechanics for improved performance and reduced injury risk? In the case of injury prevention, you need to figure out what you’re working to improve, and how you can measure that to determine how to manage it. This will almost always go hand in hand with advice from a medical professional familiar with the athlete. So, how are you going to measure changes? Every scenario is going to require a different process. For running speed, you’re going to time the athlete over a specified distance. Let’s take the example of a football player running the 40-‐yard dash, since this is one of the most common bench marks of athletic performance in all of sports. So, how are you going to measure it? Stopwatch? Laser? Video? Each of these has pros and cons and it’s going to be up to you to determine the most appropriate method.

“If you’re not measuring it, you’re not managing it.”

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EVALUATION METHODS WITH PROS & CONS Stopwatch

A stopwatch is definitely the cheapest, quickest and most convenient way to measure running speed. There is also a huge potential for error and lack of consistency from timer to timer. As a professional you can become consistent in your efforts, but there is still big room for error in this old method.

o Pros – inexpensive o Cons – will always be contested

Laser Lasers are expensive and can be tricky to get consistent results with. There are several ways to set up the start/stop protocol for laser timing systems, and it’s important to be consistent. Thumb hold, break the beam, and manual starts all have their perceived pros and cons within laser timing so the most important aspect is consistency. Find out how your athletes will be measured at their pro-‐day, combine, tryout, etc., and always try to use the same measurement tool. The NFL Scouting Combine utilizes a manual start by an official observing the start. This adds a level of subjectivity to the test, and a potential cause of inconsistency.

o Pros – Potentially remove all human error. o Cons – Cost: $500 to $2000+ for a basic set up.

Video Video doesn’t lie! Video software with an embedded clock function is by far the most accurate and consistent way to measure. After recording, note the time at the first movement (Time A), and the time at the finish (Time B). (Time B) – Time A = Total Time

o Pros – Most accurate; provides proof of run. o Cons – Moderate Cost, does not provide instantaneous results. You

have to review the video to determine the time.

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What is your opinion of each method? What are the pros & cons for you? Stopwatch

________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Laser

________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Video

________________________________________________________________________________________________________________________________________________________________________________________________________________________________ Notes:

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ASSESSING MORE THAN SPEED

How do you initially assess each athlete that comes in your door? Initial Assessment Notes/Goals

FMS ™

SFMA ™

MyTPI ™

Direct Measurement

Video Bio-‐Mechanical Analysis

Combination/All of the above

Other

Table 1.4

It really depends on the athlete in question. What’s the sport? Position? What is the athlete lacking/looking to improve? A speed athlete might need direct measurement and video, and potentially FMS/SFMA. A golfer is going to benefit from MyTPI ™. A power lifter would need direct measurement and video. A quarterback or pitcher may need direct measurement, FMS ™/SFMA ™, and video. There’s no ONE way to accomplish all this. No matter what assessment is appropriate, it’s important to be regular in your scheduling of assessment and consistent in your methods.

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ENGINEERING ATHLETES

Functional Movement Analysis Methods The first step in performing this type of analysis of an athlete’s movement is to be educated/qualified in proper performance of the tests and analysis of the results found. For example, FMS™ (Functional Movement Screen) requires that you be certified to use this method because it is proprietary intellectual property. The same applies to MyTPI™ (Titleist

Performance Institute). Direct Measurement This really is as simple as it sounds. How much can the athlete lift in any particular lifts that we want to improve? That’s pretty easy to measure. What’s the time on the stopwatch/video for the 40-‐yard dash? 20-‐yard shuttle? Height on the vertical jump? These and any others you can imagine can provide you with the feedback you need to determine the progress that an athlete is achieving. Video Analysis of Mechanics Once again, “Video Doesn’t Lie”. Bio-‐mechanical analysis using video is a powerful tool in maximizing your athlete’s ability. The key to utilizing it effectively is to have a solid knowledge of the proper mechanics for what you’re training. In many cases, this is where you’re going to need to recruit the advice of the sport/position coach to ensure you’re helping more than hurting. The most powerful aspect of video analysis is that you can see things through video analysis that you’d never be able to identify in real time with the naked eye.

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Limiting Factors of Observing Movement The biggest limiting factor when it comes to observing movements in real time is the human eye. I can’t even tell you how many times I thought I saw something in real time, only to be shown that I was completely wrong when I saw the video screen shots. So which software will you use to analyze movement? There are so many to choose from: Coaches Eye, Uber, numerous baseball-‐ and golf-‐specific apps for your computer or tablet. In reality, the software is only as good as the person viewing it. One critical requirement of the software is that it MUST be able to slow the video to super slow motion or – even better – advance one frame at time. Now that you have a program that can slow your video down adequately and stop as needed, how and what are you going to measure

Table 1.5

HOW TO STAY WITHIN YOUR SCOPE OF PRACTICE & QUALIFICATIONS One consideration that cannot be overstated here is the importance of making sure we stay within our scope of practice and scope of qualifications. We are seeing more and more personal trainers who cross the line into the physical therapy realm. Clearly, that has legal and liability ramifications. We also see many position coaches trying to be strength and conditioning experts and strength coaches trying to be the position coaches. Now, in some cases these people are qualified and have the knowledge to cross back and forth. Remember that your client is paying you to do what’s best for them, not just what gets you more revenue. While revenue generation is very important, your business will do far better when you develop a team of professionals who can collaborate to deliver the best product for each client. If each person does his job, you’ll see the best development for each athlete.

Modality Limiting Factors

Running

Jumping

Throwing/Hitting/Punching

Other

Other

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● Initial and periodic assessments are critical for success.

● Assessments need to be measurable and repeatable.

● Focus on finding the weaknesses so that you can focus there.

● Visual vs Measurable assessments

● Tracking progress and making adjustments


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Level I Module IV

Periodization and Long Term Athlete Development

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LEVEL 1 MODULE IV PERIODIZATION AND LONG TERM ATHLETE DEVELOPMENT Duration: 2 hours

Block Periodization and Long Term Athlete Development – Starting as a child or novice adult. Obviously, the earlier in life that an athlete starts training, the stronger, more complete athlete she can become. During the maturation process, athletes experience “windows of maximum opportunity for development” (Refer to LTAD, Istavan Balyi). The Long Term Athlete Development (LTAD) model is really just the next level of block periodization, as created by the Soviet sports scientists in the 70s and 80s. The earlier in life that an athlete begins to train for sport, the more important the long term plan is. With that, it’s crucial for athletes of all ages to have an annual periodization plan to account for training, practice and competitive periods. This plan needs to contain a schedule of training and milestones/goals to be accomplished while preparing for the competitive period. What is Block Periodization? What is Long Term Athlete Development? How does one go with the other? Periodization of training and competition is a critical factor in maximizing on the time you have to train vs. practice vs. compete. How you break down the training period is going to vary from athlete to athlete depending on age, gender, sport(s). So, how do you break it out? The first thing we want to look at is the year as a whole. Next we break out each competitive period, and what we’re left with is the recovery and training periods for the year. So here is an example of an annual periodization for a one-‐sport athlete.

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BREAK DOWN YOUR ATHLETE’S ANNUAL PERIODIZATION BY SPORT Breakdown Notes

Competitive Season/Event

Immediate Post Season – Recovery

Post-‐Season

Pre-‐Season

Competitive Season/Event

Other Table 1.5

Simple, right? This is a very effective tool for managing your athlete’s training schedule. You have goals that need to fit into the offseason period, and if you’re not planning for how to fit them in, and determining what’s realistic or not, how will you make sure all needs are addressed? So from here, we’re going to take this to the next level of detail.

● Competitive Season/Event ● Immediate Post Season – Recovery ● Post Season

o Evaluation o GPP o Strength/Hypertrophy o Power Development o SPP o Conditioning

● Pre-‐Season o Early Practice o Skill Development o Game Preparation

● Competitive Season/Event So really the “detail” we talked about was just listing out the steps that need to be accomplished in the training period and pre-‐season period, if you’re a position coach. For the purpose of this workshop, we’ll focus on the training cycles, not sports practice. So from here, it’s a matter of determining the priorities of the off season training period, and scheduling each phase. Not every phase is going to be only one goal, but that main goal will dominate that period. For example, the hypertrophy period may contain some power development and some conditioning workouts, but the main emphasis will be maximizing strength and size gains.

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So the outline above was a look at one generic year in an athlete’s competitive and training cycles. Let’s discuss how this applies to longer term periodization. Regardless of when in life an athlete starts to compete, the training plan needs to address long-‐term goals. In addition to annual block periodization, coaches need to address long-‐term periodization. In this concept, it’s not only important to address the goals of each off season, but to consider the athlete’s age, current ability level, and aspirations as an athlete. In Long Term Athlete Development (Balyi, Way, Higgs: 2013), Instavan Balyi describes both the phases of training over long term development and windows of maximum development opportunity. These windows of opportunity refer to the times in an athlete’s life when the athlete is most adept at developing certain aspects of athleticism. For example, from ages 10 to 12 athletes are primed for skill development. This doesn’t mean that athletes cannot develop skills outside that window, but they will develop skills most efficiently while in that age range. Long Term Athlete Development also covers the stages of training throughout an athlete’s life, starting with ‘Fundamentals of Athletic Movement’ and culminating with ‘Train to Live,’ the stage in life when an athlete is training to be able to compete and live in an active lifestyle. So, how does this relate to the topic of annual block periodization? It’s simple, but complicated at the same time. We must always keep in mind both what we’ve done and what we mean to do in an athlete’s development. This long-‐term periodization model will be used and modified based on an athlete’s current ability level and anticipated ability level. Will an athlete max out in high school sports? Will he go on to play in college? Make it to the Olympics/Amateur? Become a Professional? We just won’t know until they get there. For this reason, it’s far more important to focus on when they’re starting and what their current, short-‐term and long-‐term goals are. The list below (Long Term Athlete Development; Balyi, Way, Higgs: 2013) gives a broad perspective of the overall process of long term periodization. ● Active Start ● Fundamentals ● Learn to Train ● Train to Train

● Train to Compete ● Train to Win ● Competitive for Life

A Note on Age Notice that this list doesn’t discuss ages. Depending on when an athlete enters this process, the length of time spent in each of the stages will vary. For example, a young child between the ages of 6 and 8 will spend more time in active start than a 12-‐year-‐old would. As we look at these ‘steps,’ it’s important to realize that there is no set time frame for each. The critical part of these is the appropriate progression of physical ability and skill development. In some cases, there will be a break in the cycle, possibly due to an injury or other life occurrence. Whatever the reason for the interruption, getting them back to training at an appropriate stage in the process is critical. In this case, we may need to regress an athlete all the way back to Fundamentals in order to re-‐establish physical literacy. This will happen quite often with a deconditioned athlete who stopped competing in college, and wants to return to sports years later. In many cases, these returning athletes rush right back to where they left off and inevitably have a much higher rate of injury than they should.

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WINDOWS OF OPPORTUNITY There are 5 periods of optimal training opportunity during the development of youth athletes into their adolescent years. This doesn’t mean that it’s the only time you can train athletes for these aspects of athletic development, but that these are the optimal times where they’ll achieve the most efficient improvements.

WHAT ARE THE 5 PERIODS (AKA THE 5 S’s)? The 5 S’s How to use them Skill

Speed

Strength

Stamina

Suppleness (Flexibility) What’s most important about these windows of opportunity is the timing. While each of the 5 S’s has an optimum time window to train, this isn’t to say that each should be the only aspect trained during these time frames. It’s also equally important to recognize that these time windows differ for boys and girls. It’s also important to note that each particular “window” isn’t the only time these qualities can be trained; these are just the optimal times to focus on each quality to get maximum results. The FOLLOWING chart illustrates each “window of opportunity” compared to age. Chronological age isn’t the only factor to observe. The age timeline shown represents an approximation of the age for each window, but really monitoring growth is the true critical factor.

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http://advancedathletesperformance.com.au/programs/long-‐term-‐athlete-‐development-‐ltad/10-‐key-‐factors-‐

that-‐effect-‐ltad/

One of the biggest problems we have in sports training is a rapidly increasing rate of injuries in female athletes. It’s alarming, and many tie this rise to that fact that many sports performance coaches are training boys and girls the same way they train adult men. A significant part of periodization and Long Term Athlete Development is recognizing and adapting to the differences of the age, development, and gender of each individual athlete. Know the differences and how to train based on those differences.

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DIFFERENT TYPES OF AGES ● Chronological Age Simply refers to the number of years and days elapsed since birth. Children of the same chronological age can differ by several years in their developmental ages, including degree of physical maturation.

● Skeletal Age Refers to the maturity of the skeleton determined by the degree of ossification of the bone structure. It is a measure of age that takes into consideration how far given bones have progressed toward maturity, not in size, but with respect to shape and position to one another. ● Relative Age Refers to differences in age among children born in the same calendar year. The physical development and mental maturity can vary greatly between kids born on Jan 1 and Dec 31 of the same year, yet they’re expected to learn, train, and compete with each other.

● Developmental Age

Children of the same chronological age can differ by several years in their level of biological maturation. Growth, development and rate of maturation is the result of a complex interaction of genes, hormones, nutrients and the environments (physical and psychosocial) in which the individual lives. This combination of factors regulates the child's physical growth, neuromuscular development, sexual maturation, mental, cognitive and emotional development, and general metamorphosis during the first two decades of life. ● General Training Age Refers to the number of years in training, sampling different sports. After you consider developmental age and relative age, you have to consider general training age. Just because an athlete fits in the group for the other age categories, how long he/she has actually trained can greatly impact his progress, and attitude when inserted into a group to train for his/her sport. ● Sport Specific Training Age Refers to the number of years since an athlete decided to specialize in one particular sport This can vary between the same athlete based on the time she’s played/trained for each sport she plays. (Instavan Balyi, 2010)

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Discussion: Deconditioned Athletes Return to Sport

Why is the athlete deconditioned? Deconditioned is not the same as novice. A deconditioned athlete will have a greater knowledge of his sport, and he’ll progress much faster than a novice athlete. His body has done it all before, and just needs to be reintroduced to the training and field play.

o Injury? Old injuries, new injuries, acute pain, chronic issues – all of these can have a huge impact on an athlete’s ability to continue playing. Many athletes will actually quit their sports because of one or ongoing injury issues. It’s not even always a conscious decision, but they stop playing and next thing you know, it’s been two years and they can’t stop thinking about getting back at it.

o Gave up sport? Believe it or not, a lot of athletes will just give up on their sport. One day it looks like they’re going strong, the next they’re telling some story about why they don’t want to play anymore. Many, if not most of these athletes are going to wake up one day and say “I want to get back to it”.

o Other? Burnout, finances, time availability, personality conflicts, fatigue, etc. can all contribute to an athlete quitting their sport. In a lot of cases, these feelings will replace their love of the game that they’ve worked so hard to master. Sadly, many will never continue to play, even in the case where they say ‘I’m just taking a break.’ Many will start to look at adult leagues as they age as a way to get back to being competitive, and sadly most don’t want to return to the training that they need to do to compete.

Return to Training Hopefully before an athlete returns to their sport, he returns to training for their sport. Especially in the case of deconditioned athletes, when they attempt to skip this critical step, they push too hard. Their brain remembers how they used to be able to play, and want to immediately get back to that point, and push that hard. This almost always leads to significant injuries, and can derail the entire effort to return. The frustration of getting injured ‘Right as I’m coming back’ can be very defeating. Return to Sport This is exactly what it sounds like. Some, literally wake up one day and say ‘I want to get back to it.’ Depending on a lot of factors this can be a relatively simple process or it can be a very complex process. How long has the athlete been away? What old injuries are going to impact their ability to go back? Are there newer injuries not related to sport? Have they stayed in shape? The answers to all of these questions are going to determine how best to return to sport. We have to consider the athlete’s mental memory of the sport and how he used to be able to play. It can be very challenging to scale the intensity level back when your brain suddenly remembers how you used to play. Unfortunately, the brain doesn’t always consider the difference in the body between then and now – nor does the ego!

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PUTTING IT ALL TOGETHER TO BUILD A SUCCESSFUL ATHLETE

● Overall Annual Plan (Macrocycle) needs to account for ALL the needs of the athlete ● Monocycles need to focus primarily on one major emphasis ● Microcycles can address different needs at different times

● Long Term Athlete Development model can help optimize training of athletes, especially youth

athletes

● The plan is a huge part of being successful here. You can’t just go out and randomly put together groups of exercises and hope to see impressive results. There’s a time to focus on strength, or speed, or power, and it’s important to keep to the overall plan and schedule.


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REFERENCE

Triphasic Training – Cal Dietz Explosive Running – Michael Yessis

Explosive Plyometrics – Michael Yessis Build a Better Athlete; What’s Wrong with American Sports and How to Fix It – Michael Yessis

Block Periodization – Vladimir Issurin

Transfer of Training – Anatoliy Bondarchuk Program Analysis-‐ Robert Raymond

Long Term Athlete Development -‐ Istvan Balyi, Richard Way, Colin Higgs

Sports Medicine (Article) “Post Activation Potentiation” -‐ Matt Hodgson, David Docherty

Super Training – Yuri Verkoshansky

http://canadiansportforlife.ca/

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POWER PARTNERSHIPS Constant Motion Athletics believes strongly in helping you expand your business and education any way we can. We provide you the following power partners who can help you grow your business.

Achieve Systems www.achievesystemspro.com Business coaching and revenue streams

Spark Motion www.sparkmotion.com Video review app for iPad

Kinovea www.kinovea.org Video review app for Windows

Coaches Eye www.coacheseye.com Video Review app for Android/iOS

FreeLap www.freelapusa.com Affordable Laser Timing

Powernetics www.powernetics.com Power Development Equipment

Stroops www.stroops.com Rubber Resistance Equipment

Anatomy Trains www.anatomytrains.com Education – Fascia/Body Structure

Gopro www.gopro.com Affordable high speed cameras

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APPENDIX A FORMS

CMA provides our workshop attendees the best education available in the sports performance industry. We also want to provide you an action plan for growing your business. The following forms will help you assess your clients, become a strong legal entity and increase your professional image. Feel free to take any of the forms below and private-‐label them to your business to help you better assess your athletes and operate your business. The forms are made available to use at your own risk. Please do not distribute to any other party as the forms are available for CMA attendees only.

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(YOUR COMPANY NAME HERE) All the information that you provide in this questionnaire is strictly confidential and will become part of your training records.

Client Name:_______________________________________________ Date: _____________________ Date of Birth:________________________

Address: _______________________________________________________________________________ City: _____________________________________ State:__________________ Zip: __________________

Home Phone: _________________________________ Cell/ Business: _____________________________

Email: _________________________________________________________________________________ Exercise and Goal Intent 1. Primary Sport: ____________________________________________

2. Other Sports: __________________________________________________________________

3. What is your primary goal?

• Speed • Power • Strength • Add Muscle • Endurance • Other (please explain)

4. What has stopped you from accomplishing this goal in the past?

5. Are you participating in any physical activity now?

What kind? How often?

6. If not, how long has it been since you have been involved in a regular exercise program?

7. How much time per week are you willing to commit towards accomplishing your goals?

9. Have you ever had a training program designed for you by a professional? If yes, how long ago and what were the results?

10. On a scale of 1-‐10, how serious are you toward accomplishing your goals?

11. Is there anything not previously mentioned that would prevent you from getting started on a regular exercise program?

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PAR-‐ Q Physical Activity Readiness Questionnaire

This section includes a number of questions regarding your physical health. Please answer every question as accurately as possible so that a correct assessment can be made. Please place a check in the space to the left of the question to answer “Yes.” Leave blank if the answer is no. Please ask if you have any questions. Your answers will remain strictly confidential!

□ Do you have any personal history of heart disease?

□ Do you have any family history of cardiac or pulmonary disease prior to age 55?

□ Have you been assessed as hypertensive on at least 2 occasions?

□ Has your serum cholesterol been measured at greater than 200mg/dl?

□ Has your HDL (the “good” cholesterol) been measured at greater than 60mg/dl?

□ Do you have diabetes?

□ Are you a cigarette smoker?

□ Would you characterize your lifestyle as “sedentary”?

□ Any history of metabolic disease? (thyroid, renal, liver)

□ Any bouts of shortness of breath?

□ Do you have difficulty breathing while standing or sudden breathing problems at night?

□ Have you had any problems with dizziness or fainting?

□ Do you suffer from ankle edema (swelling of ankles)?

□ Have you experienced severe pain in leg muscles during walking?

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Health and Lifestyle Form Are there any medications you are currently taking? If so, please list

Medication Dosage Reason for Taking

______________ ________ ____________________________________ ______________ ________ ____________________________________

______________ ________ ____________________________________

Do you drink coffee or any form of energy drink? If so, how much

Do you have an ergonomically designed workstation/desk?

How many hours per week do you spend in front of a computer?

What time do you usually go to bed?

What time do you usually wake in the morning?

How many meals per day do you typically eat?

Do you suffer from back pain? If so, please explain

Do you experience stiff, swollen or painful joints? If so, please explain

Have you ever broken any bones? If so, which one(s) and when

Have you had any surgery? If so, why and when

Do you have numbness or stabbing pains anywhere? If so, please explain

Do you have difficulty sleeping?

Are you pregnant?

Do you experience fatigue or lack of energy? If so, please explain.

Have you ever been advised by a physician to avoid any type of exercise? If so, please explain.

Client Signature:________________________________________________ Date:_________________________

Trainer Signature:_______________________________________________ Date:_________________________

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(YOUR COMPANY NAME HERE) Waiver and Release of Liability Form

Because physical exercise can be strenuous and subject to risk of serious injury, (YOUR COMPANY NAME HERE) urges you to obtain a physical examination from a doctor before using any exercise equipment or participating in any exercise activity. You agree that if you engage in any physical activity or exercise, or use any amenity on the premise or off premises including any sponsored events, you do so entirely at your own risk! Any recommendation for changes in diet including the use of supplements, weight reduction and/or bodybuilding enhancement supplements are entirely your responsibility and you should consult a physician prior to undergoing any dietary or supplement changes. You agree that you voluntarily participate in these activities and use of this setting and premises and assume all risk of injury, illness or death. We are also not responsible for any loss of your personal property.

This waiver and release includes, without limitation, all injuries which may occur as a result of; (a) your use of all amenities and equipment in the facility and your participation in any activity, class, program, personal training or instruction, (b) the sudden and unforeseen malfunctioning of any equipment (c) our instruction, training, supervision, or dietary recommendations and (d) your slipping and/or falling while arriving or leaving a Constant Motion Athletics activity, class, or sponsored event.

You acknowledge that you have carefully read this “waiver and release” fully understand that it is a release of liability. You expressly agree to release and discharge (YOUR COMPANY NAME HERE) and all of its affiliates, employees, agents, representatives, successors, or assigns, from any and all claims or causes of action and you agree to voluntarily give up or waive any right that you may otherwise have to bring a legal action against (YOUR COMPANY NAME HERE) for personal injury or property damage.

To the extent that the statute or case law does not prohibit release of negligence, this release is also for negligence on the part of (YOUR COMPANY NAME HERE), its agents, and/or employees.

If any portion of this release from liability shall be deemed by a court of competent jurisdiction to be invalid, then the remainder of this release from liability shall remain in full force and effect and the offending provision or provisions severed here from.

By signing this release, I acknowledge that I understand its content and that this release cannot be modified orally.

Signature:_____________________________ Date:_________________________________

Printed Name:_________________________ Email:________________________________

Home Phone Number:___________________ Address: ______________________________

Cell Phone Number:____________________ City, State Zip: _________________________

IF UNDER THE AGE OF 18, PARENT/GUARDIAN MUST SIGN THIS FORM IN ADDITION TO THE PARENT/GUARDIAN WAIVER

AND RELEASE FORM (Optional)

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Audio/Video Release Form To: (YOUR COMPANY NAME HERE)

Yes, I give my permission to have you record, photograph, or videotape and produce a digital medium (CD/DVD/Blog/Website) of my participation in the (YOUR COMPANY NAME HERE) workout. I consent to your use of my appearance, image and participation, in whole or in part in this camp or other derivative materials based on these recordings/photographs/videotapes and I understand that you intend to use the audio and/or video and/or photographs for educational, promotional and commercial applications.

You do not have any obligation whatsoever to use all or any part of my participation in the workout, and you may edit any audio, photographs or visual recording of my participation at your discretion. I understand that you shall have the right to reproduce, distribute prepare derivative works based on my participation, publicly perform and display, advertise and publicize my participating in the (YOUR COMPANY NAME HERE) workout without compensation to me. In the unlikely event of unresolved differences, these differences will be submitted to the American Arbitration Association for binding arbitration.

IN WITNESS WHEREOF, this release is signed on this ________ day of _________, 20 ______. (day) (month) Preferred name to use for materials: _____________________________________________________________

Legal name: _________________________________________________________________________________

Signature: __________________________________________________________________________________

Complete Address: ___________________________________________________________________________

Home ( ) _________________________________ Cell ( ) ____________________________________

Email: ______________________________________________________________________________________

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TRAINING TEMPLATE

Sports Performance it is very important to have a strong way system to measure your athletes and gauge performance growth. Feel free to use this template or create one on your own.

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EVALUATION FORM Feel free to use this evaluation form or create your own

The Importance of having a high end evaluation form the evaluation form you use should have the core exercises and action plan on it for you to review and assess your professionals. It provides you a strong professional image and organized system.

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PERIODIZATION SCHEDULE (EXAMPLE)

Schedule your athletes to succeed

It is important to have a form that provides your athletes accountability for their schedule. It also provides you a strong reference point to track your athlete’s success.

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Become a Master Trainer opportunity

Train the Trainers & Coaches Would you like to earn more revenue teaching Constant Motion Athletics, as one of our master trainers/instructors? Once you’ve completed the education requirements and have been approved you can be awarded this opportunity. Hosting and teaching workshops leads to great revenue increases for your business and labels you as a local expert in athlete training. If interested in more information let us know and we will provide you the catalog. Become the go-‐to facility for training athletes and coaches.

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Become a Host Location or Leader

We are always looking for host locations and leaders. We will come out to your area and put on one of the best workshops in the industry for training athletes and make your facility a HOST earning you outstanding income and provide great education. In order to become a host location or leader please contact us at [email protected] .

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Become part of Achieve Academy

Opportunities to educate the world!

Must meet education requirements, please contact your CMA representative for more information!

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Introduction to the Achieve Systems Opportunity

Achieve Systems is the main strategic partner for Constant Motion Athletics. All master trainers/national approved CEC instructors are required to be a licensee or member of Achieve Systems to for sure success! In addition to having access to education programs like Constant Motion Athletics, you’ll also be able to plug into multiple other revenue streams and coaching that will help your business thrive. Our objective at CMA is to help provide you success in your business any way we can. The strategic relationship helps you accomplish that. Achieve Systems is a company with decades of experience in helping fitness, nutrition, wellness & therapy professionals acquire clients, business, success and wealth. We provide the top team of industry leaders and icons to help you grow your business. In addition, we have over 48 revenue streams that we have invested millions of dollars in providing you the opportunity to increase your bottom line greatly for little to no investment. Simply plug-‐in, go to work, and gain huge rewards. We are all about giving you tools in your tool belt! If you are new to achieve systems and this opportunity start by putting yourself through the discover achieve systems process! You can review details of this incredible strategic partnership at www.achievesystemspro.com. You will be impressed!

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CONSTANT MOTION ATHLETICS EDUCATION TEAM

Joe Constantine, BS, CPT Bio-‐Mechanist/Strength Coach

● BS Engineering – University of Rhode Island ● Diploma – Personal Training and Nutritional Consultation ● NSCA Certified ● Master Coach – Twist Sports Conditioning – Smart Muscle System ● Twist Sports Conditioning CEC instructor ● Dr. Yessis Sports Conditioning Leader & Mentor ● KFIT USA Kettlebell National Instructor ● TPI Certified – Titleist Performance Institute for training athletes ● Coach – Bommarito Performance Systems ● Strength and Conditioning Coach – San Diego Thunder – Semi Pro Football team ● Quarterbacks Coach – San Diego Thunder, West Coast Lightning, Mile High Blaze ● Assistant Coach – San Diego Ice Arena – Peewee Hockey League ● Achieve Systems National Education Presenter ● Achieve Academy approved program ● Sports Performance Product & Equipment Inventor

● Created the industry leading Constant Motion Athletics Bio-‐Mechanical Assessment for Athletes

– This assessment model looks at an athlete’s movements in super slow motion so that Coach Joe can analyze the strengths and weaknesses of each athlete’s skills.

● Joe takes an engineering/trouble shooting approach to his training of athletes. Rather than try to apply “cookie cutter” methods, Joe uses his own biomechanical analysis technique to identify each athlete’s strengths and weaknesses to best design a program to maximize their improvement and minimize the risk of injury.

● Mentorship & Leadership – Joe Constantine has been mentored and teamed with industry leader Robert Raymond to take his education program to the next level. “Robert Raymond is extremely excited to have Joe Constantine’s education program in his system of high end programming.”

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ACCOMPLISHMENTS Training Specialties

o Running

▪ My program consisting of constant Assessment / Strengthening / Assessment has yielded incredible results in athletes of all sports. Consistently checking progress through my bio-‐mechanical analysis, I’ve been able to keep gains consistent and develop the fastest athletes on their respective teams.

o Throwing

▪ Whether for a pitcher or quarterback efficiency and power in throwing while maintaining precision are critical to success. Similar to my process working with running, I incorporate a system of analysis/assessment and strengthening to improve the way an athlete creates power to throw.

● Athletes’ Accomplishments o Cody Smith – European Football League – Kristiansand Gladiators, All Purpose Player,

MVP, All Star, Team USA Eagles American Football Team. Post Rehab Strengthening following shoulder surgery. Acceleration and Speed improvement ongoing.

o Hunter A. – Defensive Back – Cathedral Catholic High School, San Diego, CA: Starting 40 Yard Dash: 4.91, currently:4.65. Ongoing training to prepare for High School Rankings Combines.

o Dillon B – Running Back, University of Southern California, Edmonton Eskimos – CFL Post rehab return to football.

o BJ Thomas -‐ Professional Football Prospect – Wide Receiver – Starting 40 Yard Dash: 4.87, Final 4.38. Starting Vertical Jump: 36 Inches, Final 43 Inches. Awaiting Professional Opportunity.

o Lester Spellman – Team USA Rugby -‐ .25 sec improvement to 40-‐yard dash, .15 sec Improvement to 20 yard split time. Major emphasis to improve running mechanics to help speed and prevent recurring injury to hip flexors.

o Mohammed Usman – Defensive End Arizona Rattlers -‐ AFL, played for University of AZ. Improved power development and acceleration.

o Rob C – Defensive End – Arena Football League – Improved 40-‐yard dash from 5.1 to 4.7 at 310 pounds.

o Alex D – Quarterback – Colorado School of Mines – Improve accurate throwing distance from 45 yards to 60 yards in the summer prior to his freshman season.

o Sheldon Galloway – Arena Football League – Wide Receiver – Improved 40-‐yard dash from 4.87 to 4.55

o Ernesto Torres – Arena Football League – Defensive Back – Primarily worked on explosiveness and acceleration. Improved 20 yard split time by .21 sec

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o Kurtis B – WR, San Pasqual High School, and Escondido, CA – Improved 40-‐yard dash from 4.92 – 4.68 in summer prior to Senior Season – Awaiting College Scholarship Offers.

o San Diego Ice Arena – Peewee Hockey Team Training – Improving skating speed and shooting power for entire team in season.

o Jack D – Pitcher – Saint Augustine High School, San Diego, CA – Improved throwing mechanics to increase pitching velocity.

Joe Constantine has trained some of the top athletes in the world and now offers his incredible training techniques through the constant motion athletics program. Contact Joe at [email protected] if you have any questions. We are here to help you engineer your athletes!

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Robert Raymond BS Degree in Human Performance in Sport Minor in Holistic Health Personal Trainer Business Coach

Industry leading & #1 Ranked Fitness Business Coach BS Degree in Human Performance in Sport Minor in Holistic Health Emphasis in business NSCA Certified Personal Trainer Twist Sports Conditioning Master Trainer KFIT USA Kettlebell Master Trainer Member Medical Fitness Network Numerous Business Certificates and Programs Industry leading Fitness Presenter. Robert has presented at over 1000 events Mentor to some of the industry’s top success stories with 24+ years of experience in industry

National Author Author of the Bio fitness Weight Management Program as seen on TV Author of the Personal Trainer in a box Program that created in excess of a million dollars of business in its first year Author of the Walk fitness Lifestyle Program as seen on TV Author of Fitness & Nutrition Journals and Guideline Books Co-‐Author of Numerous other Fitness Books and published materials Product and Education Development in the fitness industry including the popular strap fitness product that is sold throughout the world today Author of the VGB industry leading business plan development system Author of the Generator 101 program that generates business for wellness professionals Author of 12 workshops for fitness business. See fitness business manual for more details Author of the CEC approved development of a client base Audio Series offered by fitness learning systems

Robert is the author and developer of the 3 day Achieve University Program and teaches it exclusively on a monthly basis.

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Author of the top 4 industry fitness business books & training program

Development of a Client Base in 90 days The Fitness Entrepreneur Launch your own Fitness Business Development of a Client Base Volume II Each of Robert’s published books has a full day workshop Robert and his qualified team of master presenters teach. Robert has a presentation schedule of 8 workshops he teaches to personal trainers, gym owners or anyone in the fitness industry interested in growing a business. CECs available.

Certification and Education Businesses

Creator and Owner of Fit Biz Workshops-‐ 12 industry workshops Co-‐Creator of KFIT USA Kettlebell CEC workshops Co-‐Creator & Owner of the Victory Factor Self Image program Co-‐Creator of the Active Wellness Solutions Senior Program Co-‐Creator of Constant Motion Athletics (launch in Summer of 2016) Partner and business development leader with the Power of Pregnancy program Partner and business development leader with the Bully Awareness program Partner and business development leader with the Nutrition Empowerment program Partner and business development leader with the Diet Terminator master trainer program Partner and business development leader with the Performance Therapy Academy Partner and business development leader with the Heartmonics education program Robert has spent his career dedicated to improving education and helping professionals gain the tools they need to become successful.

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Company & Business Details Founder and President of RR Personal Training in 1992 and today still owns successful corporate accounts and clients from this business in Denver Colorado. Robert’s specialty is working with athletes who wish to take their skills to the next level. Founder and President of Achieve Fitness USA in 2002 that took his local Denver business national and provides incredible business planning, revenue streams and support for anyone in his network that wishes to open a fitness or nutrition business. Developer and CEO of the Achieve Fitness USA Licensing Program in 2002 that has over 250 members and 1600 participants in 2016. Founder and President of Fundamental Fitness Products in 2002 that quickly become an industry leader in providing over 1500 products to the fitness & therapy industry. FFP has factories that manufacturer equipment for us in the USA, China, Taiwan, Sir Lanka and Mexico. Our mission is to provide equipment and opportunity for our network to receive great income from us having outstanding margins and partnerships. We quickly gained huge accounts such as any time fitness and supply equipment to many corporations and professionals. Commitment to Education Founder and CEO of Achieve Academy which provides fitness, nutrition and therapeutic education programs including the KFIT USA Kettlebell program, power of pregnancy, Medex, the Diet Terminator, Nutrition Empowerment, Bully Awareness, Get your back on track, Mixed Martial Arts and the Victory Factor education programs. We are carefully adding a number of new master trainer programs to provide top notch education to the fitness, therapy and nutrition industries. See the list of education businesses that Robert has developed. Robert is the developer and founder of the Independent Gym Network and Gym Host program that plugs education and CEC programs right into the gym market providing profits for the gym owner and immediate access to professionals to network with. The IGN has quickly become a leader in providing gym owners the assets they need to grow a successful gym.

Robert created the Achieve revenue stream system to help fitness professionals and gym owners develop systems to create passive income in the

fitness industry that plug right into what they do. To date we have invested greatly into over 48 revenue streams we exclusively provide to the Achieve Systems members.

Robert is the Developer of the Raymond Group Fitness Industry Sales and Marketing Program, providing professionals with a sales and marketing training program to help them deliver a dedicated plan. Developed and implemented the first fitness business master trainer program in the world in 2012 to provide business training to the fitness industry called Fitness Business

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Solutions! Robert has a team of 3 instructors that teach his workshops throughout the USA. Industry Mission

To empower professionals to be become successful in the fitness & nutrition industries. In 2001, Robert started mentoring and coaching other professionals to become more successful in business within his company’s licensing program that has won honors and had great success (achieve systems).

Over the years, Robert has seen many great fitness business owners fail due to not having the right business skills or understanding how to implement them in our great industry. His goals quickly became to help these professionals, gym owners and anyone in the industry become successful.

Robert is the founder, creator and instructor of Achieve University. Achieve University is taught monthly in Denver, Colorado, providing attendees client-‐development training to grow a business. Achieve University is 18 hours of training over a 2-‐day period. Attendees leave with a comprehensive business plan to grow their fitness or nutrition business.

Robert runs and operates 2-‐3 national fitness conferences each year that provide education on client development and hosts our education workshops with hundreds of attendees. Conferences are held in Las Vegas Nevada and Denver Colorado.

Robert’s goals are to help anyone in the fitness, nutrition or therapeutic industry become successful both financially and professionally.

Robert lives in Denver Colorado with his wife and has 3 beautiful children he loves spending all his spare time with. Robert has family throughout the United States and in South Africa. Robert is a visionary in our industry and a family person. Robert’s goals include helping make others successful which provides him great professional and personal rewards.

To book Robert contact him at [email protected].

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