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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

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And Using: 

  • Resistance Training (Weights & Bands)

  • Plyometrics

  • Strength and Power Training Principles

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3 Options: 

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  1. 2x/week (Optimal for improving jumping ability) $38/workout ($760 total)

  2. 1x/week $41/workout ($410 total)

  3. Custom Plan (may include remote coaching, private sessions, etc.) 

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FAQ: 

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What are the training times/days? 

A: Training Times are listed below: 

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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

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

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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. 

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

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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.

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

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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: 

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

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

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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.

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  • 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

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

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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!

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

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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

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

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