SUMMER PERFORMANCE TRAINING

Training is led and designed by Doctor Anthunee Galvan with 3 goals in mind:
Improve Strength & Power
Decrease Injuries
Improve Confidence of Athletes

PROGRAM DETAILS

10 Weeks June 6th - August 12th

1.5 Hour Group Workouts focusing on:

Jumping Higher
Injury Prevention
Shoulder Health
Core Strength

And Using:

Resistance Training (Weights & Bands)
Plyometrics
Strength and Power Training Principles

3 Options:

2x/week (Optimal for improving jumping ability) $38/workout ($760 total)
1x/week $41/workout ($410 total)
Custom Plan (may include remote coaching, private sessions, etc.)

FAQ:

What are the training times/days?

A: Training Times are listed below:

Mondays

9-1030 am; 1-230 pm; 3-430 pm

Tuesdays

10-1130 am

Wednesdays

10-1130 am

Thursdays

9-1030 am

1 -230 pm

Fridays

10-1130 am

My athlete is less than 13 years old, is it safe (growth plate, and general injury) for them to participate in this program?

A: Research has shown that weight training and plyometric training for youth (8-13 years old) under Qualified Supervision to be safe and beneficial. Growth plate injuries are extremely rare and typically have to do with youth lifting without supervision and proper loading. Being a Doctor of Physical Therapy I have been trained and learned how to teach and supervise youth athletes.

With all athletes of any age we make sure they can replicate good form before we increase load and intensity.

Research article on this topic:

Faigenbaum AD, Myer GD

Resistance training among young athletes: safety, efficacy and injury prevention effects

British Journal of Sports Medicine 2010;44:56-63.

Why is resistance training part of the program, can you improve vertical jump by doing body weight plyometrics alone?

A: It is possible to improve vertical jump with plyometrics alone, but there are 2 important reasons why I have decided to include resistance training:

1. Too many plyometrics can cause soft tissue and even bone injuries, the commonly used limit is less than 150 contacts per week.

2. Resistance training plus plyometric training has been shown to be more effective than just plyometric training on its own for improving vertical jump.

Research Articles on this topic:

Lauersen JB, Andersen TE, Andersen LB. Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis. Br J Sports Med. 2018 Dec;52(24):1557-1563. doi: 10.1136/bjsports-2018-099078. Epub 2018 Aug 21. PMID: 30131332.

Pagaduan J, Pojskic H. A Meta-Analysis on the Effect of Complex Training on Vertical Jump Performance. J Hum Kinet. 2020 Jan 31;71:255-265. doi: 10.2478/hukin-2019-0087. PMID: 32148589; PMCID: PMC7052715

What if there is a week or more that I will be out of town?

A: In the registration form there is an option to let us know about what days/weeks you will have to miss. You can either have those workouts deducted from the payment or you can make the workouts up, it is up to you!

I'm concerned with my athlete being burned out by adding Performance Training

A: With athlete burnout, time commitment is a factor. However, Performance Training (weight training) is a great way to add variety to an athlete's schedule. Additionally, there are many benefits to adding weight training.

Weight training has been shown to:

Improve mood
Improve bone density
Decrease risk for injury
Improve overall confidence
Improve basal metabolic rate

While the time is a consideration the benefits go beyond just improving volleyball performance.