Planning
The key to any successful outcome is to have a goal that is realistic and to plan meticulously towards achieving it.

How long should You Train For?
It should be noted that the ideal length of time to spend training is between 40 – 55 minutes. This ensures that your Cortisol / testosterone ratio is still favourable. After this, Cortisol levels become too high and testosterone levels have dropped so significantly that you are now catabolic as opposed to anabolic. The longer you spend training after this time period the more catabolic you become until you eventually negate the benefits of the session completely.

Strength Training for Speed and Power Development
I am a Poliquin Level 3 Strength & Conditioning specialist.
I have been involved in strength training for over 20 years and have vast experience in training many types of athlete. My athletes have had a huge amount of success and progress, in their individual fields, which can be seen when browsing through the testimonials on this site.
I have trained several Irish National Champions and helped some of them qualify for major championships, such as the European Championships 2010 and the World Indoors 2010.
Strength training is a scientific based field. It is imperative that all athletes have the optimum levels of strength for their discipline. Optimum strength equals more speed. The stronger an athlete becomes the faster they can become until their physiological limit has been reached. The development of Strength and Power is crucial for all athletes to progress and succeed.

An athlete’s entire year must be periodised correctly and all of the following elements must be taken into account when planning an athlete’s training for the new season:

Initial Functional Screening
This determines all weaknesses and imbalances and all subsequent strength training is initially aimed at correcting these.

Initial Power Testing
This determines the athlete’s current level on many tests such as Vertical Jump test.

Biomechanical Assessment

• Is the client aligned?
• Are there any postural issues which may inhibit success or cause injury?
  • A common problem for most athletes is recurring hamstring issues. Usually this is caused by an anteriorly rotated pelvis (uni-lateral and/or bi-lateral) which stresses the ipsi-lateral hamstring. This is easily resolved by re-aligning the dysfunctional pelvis.

Weekly BioSignature Modulation Assessment

• This must be done initially to determine the athlete’s current hormonal levels and body fat levels
  • For example if an athlete struggles to gain muscle mass then it may be due to low androgen (testosterone) levels which will be highlighted by BioSignature.
• Regular BioSignature follow ups will determine changes in hormonal levels and/or body fat levels either positive or negative.

Strength Training Phase
This progresses from the rehabilitation/rebalancing phase through to strength phases and onto Olympic lifting depending on the athlete’s ability.

Re-Testing

• Testing is repeated at regular intervals throughout the season and revisits
  • Functional Screening
  • Biomechanical Analysis
  • Power Testing

Conditioning Training
Whether your goal is strength development as outlined above or general conditioning with combined weight loss or just an improvement in general health, the above areas are vital to your success.
Functional Screening is a vital element for any client. There is a saying that you can’t shoot a cannon out of a canoe. This means that you are only as strong as your weakest link in any functional train. For example a weak rotator cuff will eventually inhibit any upper body lifting as your body will struggle to stabilise a heavy load due to this.
BioSignature will help resolve any excess weight issues you may have by determining your hormonal profile and BioSignature profile. This means that you can now lose weight that your body does not need by addressing these hormonal imbalances.
This is a far better way to lose weight than sweating in a sauna for hours on end or doing unnecessarily long cardio sessions. Long endurance cardio training stresses your adrenal glands and raises your Cortisol levels.
Intervals, Hill Sprints and Sprint Training are a far better way to condition an athlete rather than doing constant cardio sessions of long steady duration. Weight loss is more rapid and the body is less stressed adrenally which ensures that Cortisol levels are not kept too high for too long.

As can be seen most of the elements outlined above are used to help anyone achieve their goals!!