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Reflections from a Gymnastics assistant coaching course
1st June 2023
A guest post from Kath Maguire. Kath is the parent of one of our club’s gymnasts. She asked about doing some volunteering a couple of months ago and whether there was a course she could do. Here are her reflections from the day. “I’ve been thinking about volunteering for a while now but as it’s […]
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Have you got the 4 cornerstones of your training programme in place?

Any training programme for sport should consist of the following areas:

 

 

 

 

 

Preparation: Either planning, warming up, or getting ready to train.

Adaptation: The meat of the workout or training block. What you are trying to change physically (or sometimes mentally).

Application: In your life or sport. Change of directions, rate of force development, footwork or position specific. Putting your new food shopping and menu plan into place.

Regeneration: Mental and physical. Sleep, rest and time out from the sport. Allows you to come back ready to go again, enthused.

This can be applied to the workout, the weekly cycle, the monthly cycle and annual plans.

It’s all about balance

Each area will have different emphasis according to the time and need, but all are important and should be included to some degree.

  • Too much preparation work (foam roller warm ups anyone?) will not leave time/ energy for the important adaptation and application work to take place.
  • Too much adaptation work (must squat twice body weight?) will not leave time or energy for the application into the sport.
  • Too much application (sport specific) will only work in competitive situations for a short time, before burnout or injury occurs, and a decline in performance
  • Too much regeneration means you are detraining.

Have you reviewed your training programmes to see if you are including the 4 cornerstones in your daily, weekly, monthly and annual plans?

More Detail on this in How to take charge of your fitness training

Comments

  1. […] programme in the week must include the four cornerstones or it will be unbalanced and this can have knock on detrimental […]

  2. […] By this time, heads were spinning, and brains melting down (especially mine), so we moved outside and I coached two sample sessions: one strength based and one speed based. They were planned incorporating the 4 cornerstones of training.  […]

  3. […] you have the 4 cornerstones of training in place? It is easy to do what we are comfortable with, or what seems most urgent. However, you […]

  4. […] (I use similar but add regeneration as our 4 cornerstones of training). […]

  5. […] final session was the work done in the gym. Here I showed two sessions that follow my “4 cornerstones” principle of preparation, adaptation, application and […]

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Seb Baylis + Tom Baylis
"James Marshall is now managing my two sons' strength and conditioning training for a fourth consecutive year. From the very start, youngsters and parents alike have easily engaged with James' professional approach and personable manner. Now both semi-professional cyclists aged 20 and 18, between them they have achieved numerous successes in the National Junior Series, including two stage wins, a silver medal in the National Championships, and selection for team GB in the Junior World Series.
 
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