Athletic Training Solution | Personal Trainer | Chicago

By: Healthy Progress Systems, Chicago Personal Trainer  09-12-2011
Keywords: strength training, athletic training, Progress Training

Healthy Progress Training has a unique method of preparing athletes for their sports. The basis of Healthy Progress training is improving an athlete’s movement.

During training, the athlete does not work on specific skills that are needed in his or sport but rather works on improving the efficiency, strength, endurance, and speed of movements that are needed for his/her sport. With such an approach, this method can be equally applied to variety of sports - ranging from triathlon to golf.

Healthy Progress Training has helped athletes in the following sports:

  • Volleyball
  • Soccer
  • Football
  • Baseball
  • Swimming
  • Water polo
  • Hockey
  • Triathlon
  • Endurance running


All athletes are first thoroughly assessed, and emphasis is placed on quality of movement. Additionally, strength, power, and endurance measurements are taken. The measurements will be selected based on the needs if the specific sport, and will be used to create a customized athletic training program.

Strength Progression

In order to improve athletic ability, the strength training program must be strategically progressed. Research shows that progressing exercises through phases is the most efficient method of gaining results in athletic training. Each phase within a program has a unique goal and plays a strategic role in helping clients improve in their sports.

  1. Integrative phase: The first phase focuses on balance and stability and the integrity of all movement chains. During this phase, all exercises are performed at a slow pace and attention is given to the position of stabilizing joints and optimal execution of each movement. With this method, muscles learn how to work in concert, and the client learns how to perform specific movement (“form”), which will be used later in the strengthening phase.
  2. Strengthening phase: In the strengthening phase, the emphasis is placed on loading movements with heavier resistance. At this point, it is assumed that the client can perform all previously learned movements and the body is at an acceptable state of balance. The pace is still slow, and the rest period between exercises is increased compared to the rest periods in the previous phase. The goal of this phase is an increase in mechanical force production.
  3. Dynamic phase: The last phase is a dynamic phase. In this phase, there are more exercises that implement dynamic movement like jumping, throwing, or moving fast through light resistance. Agility based exercises are often added to this phase. During agility training, clients perform sports specific drills where they learn how to move under control at high velocity. Being a highly taxing phase, this phase is optional, and when implemented, it is prudently individualized.

This approach to training is a generalized model rather than a strict formula. Each program is highly customized based on the needs and goals of an individual. Some training designs call for biasing one phase over another, where other designs are of mixed phases throughout a week or a month. Moreover, the training designs are flexible, so the program can be altered as needed. The purpose and the desired outcome of phased training design is to gain an adaptation within each phase. As the body adapts to a phase, the emphasis is altered in order to avoid a plateau in physical gains. In such a way, the body is trained to reach a distinct level of adaptation and becomes better tuned to perform at a specific sport.

Keywords: athletic training, Progress Training, strength training,

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