Sports Performance Program

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What is the purpose of a Sports Performance Program?

This is a strength and conditioning program designed to build bigger, stronger, more explosive athletes with more horsepower.

The demands of athletes are universal. If you can run, jump, sprint, change direction, are strong and powerful then you will be successful. These are the goals that we are working towards. We will get there by lifting heavy, conditioning (metabolic, sprint, jumping), and working with the mentality of “Train Fast Be Fast.”

Another key principle is building strong posture and position through the use of external forces, external resistance, and external elements to challenge posture and position. Why is posture and position important? Your ability as an athlete to sprint, jump, change direction, and tackle is all dependent on whether or not you can maintain good posture and position through full ranges of motion.

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  1. Warm up/Dynamic movement prep: These components set the tempo for the day and ensure that you are prepared for the physiological demand ahead in the day’s training. This is also where we will identify limiting factors and build the skill to be better movers.
  2. Strength work: There are two levels of strength (1) for the beginner and (2) the advanced participant. Here we strengthen posture and position with heavy weights.
  3. Fieldwork: This could be any combination HIIT training, cardio, metcon, plyometrics, weightlifting, sprints, or strongman type movements. The volume and intensity of fieldwork is designed to prepare you for the physical and mental demands found in ALL field sports.
  4. Recovery Day: Wednesdays will focus on (1) light aerobic work to clear lactic acid from the body and speed recovery for the rest of the weeks training and (2) corrective movements to help to expose weaknesses while at the same time helping overcome them.

Concepts and standards taken from and inspired by CrossFit Football and Power Athlete HQ.[/accordion_item][accordion_item title=”What are the training days/times, and training location?”]The camp will meet 5 times a week Monday, Tuesday, Thursday, Friday, meeting each day from 3:45pm – 5:15pm These are 90 minute training sessions.

Crossfit South Bend

3927 North Home Street

Mishawaka IN, 46545[/accordion_item][accordion_item title=”What is the Cost?”]

$104 per month that is $3.47 per training hour!

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[promo image=””]Going into the Strength &Conditioning program, I didn’t know what to expect because a lot of the movements and lifts were new to me. What I got out of the program beat my expectations tenfold. Not only was I able to train with my brother every day, but Carl and Brandon provided me and the other trainees the expertise needed to perform each exercise and lift to the best of our abilities. They were very personable and took the time to teach each athlete correct techniques while pushing us to be at our best. I made huge strides in my overall strength, explosiveness, and quickness in the short, ten weeks of training to the point when I got back to school, my Strength & Conditioning coach asked me, “What did you do this summer?” The Summer S&C training camp was a great experience all around and I’ll be back again this summer to do it again.[/promo]

[/accordion_item][accordion_item title=”Coaches Bio – Carl Case – CrossFit Football Coaching Staff”][promo image=””]Carl Case is co-owner of CrossFit South Bend (CFSB) began his career as a CrossFit certified coach in 2009, and has been a coach for the Penn High School rugby team since 2009. Carl coaches athletes through CrossFit South Bend’s Strength & Conditioning program and his training includes certifications in CrossFit as a CrossFit Level 1 Coach, CrossFit Football, Olympic Weightlifting, CrossFit Nutrition and CrossFit Mobility. In 2013, Carl became part of the CrossFit Football coaching staff. Carl travels the country training coaches and athletes in the strength and conditioning elements of CrossFit Football, “CrossFit Football is a strength and conditioning program designed to meet the universal demands of athletes, including running, jumping, sprinting, changing direction, strength and explosive, powerful movement.” A natural athlete, Carl played rugby and football at Penn High School and continued his athletic career through college, later combining CrossFit, CrossFit Football and rugby as part of his post-collegiate athletic career. As a coach, Carl helps young athletes identify their goals and provides pointed instruction to help achieve those goals. This is the third year for CrossFit South Bend’s strength and conditioning summer camp. Carl is a Penn High School graduate and graduated from Indiana University.

Click here to check out Carl’s Bio on CrossFit Football[/promo][/accordion_item][/accordion][/vc_column][/vc_row]