Accelerate Sports Performance | Blog - Accelerate Sports Performance
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WOMEN WHO LIFT

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Accelerate Sports Performance and Spitfire Athlete are teaming up to provide an Introduction to Sports Science Program Design.

 

This next meet-up is going to be incredible. Coach Jack Cooney of Accelerate Sports Performance is hosting the event at his facility along with Coach Jared Elliott where we will learn about correct strength & conditioning program design.

 

All experience levels, from beginner athlete to pro athlete, are welcome. Come prepared to work out. Accelerate Sports Performance is located at 2215 Powell St. San Francisco, CA.

 

Please join in and sign up here.

 

http://www.meetup.com/Spitfire-Athlete-San-Francisco-Women-Who-Lift-Weights/events/143252752/

 

ZICO Coconut Water along with other brands will be sponsoring this event.

 

About Accelerate Sports Performance:
Accelerate Sports Performance is a sports science facility designed by athletes for athletes. ASP designs science-based training programs for their athletes to optimize performance, reduce injury risk, and to maximize career productivity. ASP also utilizes leading equipment including the Woodway Force, Keiser pneumatic resistance equipment, Dartfish, and Keiser olympic lifting platforms.

 

About Spitfire Athlete:
Spitfire Athlete is a strength training iOS app that empowers women to lift weights. Unlike other fitness apps, we show athletes how to achieve specific goals with structured training programs.

 

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PURPOSEFUL PROGRAMMING

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What is the goal of your program? Why are you doing what you’re doing? What are the adaptations your program is creating if adhered to? If you don’t have answers to these questions then you may be guilty of just making things up randomly, having ineffective programs, or underachieving in your programs results.

 

Training adaptations can be physical, mental, sociological, and the like. The best training programs bring about a combination of adaptations. At Accelerate Sports Performance, before any program is written and implemented the question is asked by the coaching staff “What is the purpose of this program? What adaptations are we trying to create?” From here it is simply a matter of measuring your success over time and adjusting the approach based on the best results attained and the latest scientific research.

 

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COHESIVE PROGRAMMING

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In the world of sports performance, training it is becoming increasingly popular for establishments to bring together a team of experts from around the country to work together towards a common goal via their different skill sets.

 

Though well intentioned, this often backfires and results in more company disconnect than cohesive services. At Accelerate Sports Performance our team of specialists is built one at a time and under one single philosophy of science. In order for all skill sets to be seamlessly integrated, each specialist must have the same big picture philosophy though methodologies might vary slightly.

 

We believe this to be foundation of how we operate and the results we put forth.

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PERFORMANCE TESTING YOUR ATHLETES

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At ASP we use both bio markers and performance markers among other metrics to guide our program design and give us insight into the efficacy of various programming initiatives.

 

Valid and reliable tests allows us to maximize our time and our athletes’ time. The performance tests we select must actually measure what it claims to measure. This validation process takes place in a research laboratory. From there the assessment tool is researched further and further to determine its reliability and eventually, after years of scientific scrutiny and application to the real world, global norms are established and rankings can be determined for each test which is correlated directly with the actual sport performance or indirectly by implicating a quality highly involved in sporting success.

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The key is to figure out which qualities best implicate the sport and then design a battery of test that gives you insight as to how much or how little the athlete exhibits those qualities. At Accelerate Sports Performance this is what we do.

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Training Environment Is Key!

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At Accelerate Sports Performance we have a specific culture we are continually developing. It is one of motivation and awareness.

 

Each and every athlete develops a strong affinity for the surroundings of ASP during their training sessions. This is key because a training program is so much more than what is written on paper. It is entirely as much a unique experience associated with various emotions as it is simply an exercise prescription on paper. At ASP, we pride ourselves in our programming while at the same time taking as much pride in the environment and culture the program is carried out in. Having a positive and motivating training environment can bring out the best effort in many athletes.

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How is Your Tissue Quality?

  |   Injury Prevention and Care, Performance Training, Photos   |   No comment

At Accelerate Sports Performance we manage the athletes entire “ecosystem,” not just the time they spend with us in the gym training. Effective program design considers all aspects of an athletes ability which includes their movement competency, particularly fundamental mobility and stability. Playing into this is an athlete’s tissue quality. Poor muscle tissue quality (i.e. trigger points, scar tissue, adhesion’s, etc.) can wreak havoc on an athletes mobility and stability. At ASP we provide soft tissue therapy to either fix an ongoing problem in an athletes tissue quality or mitigate the after effects of a recent injury. The following provides some insight into the basic techniques of massage/manual therapy as well as the potential mechanisms of its success:

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So whether its training for a team sport or individual sport, every athlete will benefit from mobility, stability, and tissue quality. At ASP, manual therapy is one of a number of tools we use to “train” these qualities.

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EDUCATION IS FOUNDATION

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At Accelerate Sports Performance, not only is the coaching staff formally educated in sports science and sports medicine but we continually impart that knowledge deeply into our athletes.

 

Elucidating the “Why’s” while doing the “How’s” help to create buy-in from athletes of all levels. We have found that athletes who are empowered with knowledge not only reach their fullest training potential but lay down a foundation that will guide them throughout their training careers.

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At ASP, whether you are a 7th grade athlete or a recurrent Olympic champion we’ll meet you at your level and give you a solid appreciation for how any why your training program is producing such amazing results. For ASP and its athletes – knowledge is power.

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HOW DO YOU MONITOR YOUR TRAINING?

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At ASP we pride ourselves in using technology that actually produces actionable information and objective results. When dealing with an athlete’s biology and chemical states, expensive lab grade equipment is used. Here at ASP we utilize equally as effective and actionable technology as a research lab but in a much simpler format that is practical for real world athletes. The BioForce HRV system is a critical piece to our program design that is integrated into every athlete’s daily lives allowing us to monitor and adjust programming in real time.

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How does a coach know if an athlete is recovering from their training sessions? How does a coach know if an athlete is fully adapting to the exercise stimulus? How does a coach know when an athlete is over stressed or negatively affecting their fitness level? How do you know you’re not overtraining or undertraining your athletes? At ASP, we use the Bioforce HRV system to help answer these questions in an objective manner.

Before our athletes arrive at ASP to train, we already know what physiological state they are in and can make an informed decision about how we need to modify, or continue as planned, the training for that day. Daily biological outputs and stress adaptation are unique to each individual athlete as no two athletes respond to training the same way. Using heart rate variability technology allows each athlete under ASP’s roof to reach their own full training potential.

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Pneumatic Equipment at ASP

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In addition to the time tested utility of free weights, ASP also utilizes Keiser pneumatic resistance equipment. An innovative and extremely useful piece of technology, the Keiser equipment line is one of only a few ways to train the neuromuscular quality Impulse in our various individual and team sport athletes.

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As the name suggests, “pneumatic” refers to air pressure. Pneumatic resistance therefore is another way to load athletes with resistance to push and pull against instead of the traditional barbells and dumbbells which is a constant resistance throughout the entire range of motion. The advantage of lifting against air pressure instead of iron are that the Keiser machines keep the force your actually lifting constant throughout the entire range of motion whereas your body will vary the force it puts out to lift the iron weights depending how fast you attempt to lift it. Momentum also takes over when lifting a free weight so your body will reduce the force it puts out to lift the weight because it knows momentum will do the work for you. With the Keiser’s pneumatic resistance momentum is not present so your muscles must produce continual force throughout the entire range of motion. Studies have also shown when using pneumatic resistance compared to free weight conditions, the rate of force development is much higher in the former.

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Athletes competing in sports that require sprinting, throwing, or jumping can benefit greatly from Keiser’s pneumatic resistance technology given its potential use in training the quality of Impulse. Trainees can also reap the benefits of decreased momentum when using the Keiser technology given that during an exercise the positions most prone to injury are during the beginning and end ranges of motion when momentum is greatest. The Keiser units decrease this moment thus greatly reducing the chance for injury when lifting explosively.

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Woodway Force at ASP

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At ASP we utilize the Woodway Force free running treadmill to monitor and prescribe training load in real time for many team and individual sport athletes.

 

ARE YOU RUNNING OR IS YOUR TREADMILL “RUNNING YOU?”

 

With The Force, like in true running, our athletes develop strength and proper gait through a full ROM sprinting and running. Traditional treadmills with a motorized running surface actually do the work for you. All one  has to do is simply rearrange their legs and feet in the air after each touch down. With a free running treadmill, such as our Woodway Force’s, the athlete actually has to propel themselves forward by pushing into the ground and moving the surface away and behind them manually, compared to a motorized treadmill that is already moving backwards whether the athlete pushes or not.

 

 

RESISTED SPRINTS

 

Another very useful feature is the Load function of the Woodway Force.  While the Force can provide resistance, it is able to do so without the use of an incline function allowing our athletes to move with proper posture, and again, a proper gait pattern some may lose with hill running.   This would be similar to running with a parachute trailing behind you or running up a steep hill. More effort and higher levels of force are required to propel the body forward when increasing the resistance of the treadmill running surface.

 

ESD FOCUS

 

This excellent piece of equipment can be used to develop many different fitness adaptations specific to each sport. Anaerobic Power, Anaerobic Capacity, Aerobic Power, and Aerobic Capacity can all be developed using the free running Woodway Force.

 

This treadmill monitors speed, distance, heart rate, and load in real time. Overall, the fine tuning of exercise prescription with the Woodway Force can allow a superior training adaptation more so than attempting to account for all variables while running outdoors.

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