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P1 High school

HIGH SCHOOL

HONING THE CRAFT

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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  • Ensure Peak Height Velocity (PHV)
  • Provide strength and structure as growth continues
  • Focus on balance, agility, and coordination
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ICE SYSTEM

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.

COMPLETE ATHLETE

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.

INtention - WEEK 1

  • 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

CELLULAR - WEEK 2

  • 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)

EXTREME NEURAL - WEEK 3

  • 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

movement & Speed

  • Linear, lateral, multi-directional (forward/backward)

  • Technical drills

  • Application drills

  • Resisted and assisted movement patterns and sprints

Plyometric Training

  • Vertical

  • Lateral

  • Horizontal

Training Options

  • Team Training

  • Small Group

  • 1 On 1 Training

P1 youth sports

FOOTBALL
BASKETBALL
BASEBALL
GYMNASTICS
SOCCER
LACROSS
HOCKEY
TENNIS

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