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Train the same as the P1 athletes day in and day out with easy access to our daily workouts written by our coaches. Sign up below.
The injury rate for high school athletes is at its peak. The volume and pattern overload of sport specific movement placed on these young kids has increased dramatically over the years. The ability to practice a variety of skills and movement patterns has diminished with the decline of multi-sport athletes.
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Our weight room protocol for HS athletes follows the BPS ICE pyramid system created by one of the premiere trainers in the world, Pete Bommarito. The Assigned Volume (sets, reps, tempo) and Intensity (external load) will change week to week within the training block.
Changes in exercise selection, volume and intensity are based on the ICE PYRAMID system.
At performance one our High School movement protocol focuses on Linear (acceleration/absolute), Lateral COD,Multi-directional (forward, backward) and a heavy emphasis is placed on resisted and assisted movement patterns and sprint work. Our main focus is developing a multi-faceted athlete which is why we place a huge emphasis on the efficiency of various movement patterns and the transferability to the sport of play.
Learn proper intention of muscle action while performing each assigned exercise
Moderate volume (5-8 reps) MODERATE intensity
Standard tempo with isometric pauses to GAIN intention on concentric
High volume (8-15 reps) LOW to MODERATE intensity
HIGH tempos (longer repetition speed and more time under tension)
Short rest periods to stimulate hypertrophy (muscle growth)
Max week of EXTREME HIGH intensity (90%+) and LOW volume (1-4 reps)
Explosive tempos with the intention of moving heavy weight FAST (contact sports); or moving lighter loads with variable loading FAST (speed/power sports)
Sport Specific is most relevant at this week
Linear, lateral, multi-directional (forward/backward)
Technical drills
Application drills
Resisted and assisted movement patterns and sprints
Vertical
Lateral
Horizontal
Team Training
Small Group
1 On 1 Training
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