Team Training
Sports Performance Training
Periodization and Planning for Success!
Without a proper, well thought out training plan that follows the specific time line of your competitive season, all your work will be in vein. For 20 years, Coach Bill Corcoran has developed detailed plans for both his athletes and himself that has helped prepare them for all aspects of their athletic season. This program does more than just enhance your performance and strength, it is designed to prepare you to compete when it is time to do so. Timing is everything, and there is a science to peaking athletes at the right time.
What is Periodization?
How We Do It
Our Sports Performance Training Program consists of 3 phases. The length and timing of each phase is based upon when the ideal peaking time of the athlete is desired. Because we actually believe that there is no "I" in team, our program is only available to groups from the same team of 8 or more. Below is a general description of our methodology. Keep in mind that each team and sport has different needs and schedules and therefore, a specifically designed periodization schedule.
When and Where
Unfortunately there is only 24 hours in each day, so we must choose to use them as efficiently as possible. Early morning before school or the summer heat, after school, or in the early evenings are the only times that are available to train. Summer training can be set up during the day, but is considered on a team by team basis. Work outs are held in the fitness area at North Crest Kids Activity Center in Sauk Rapids as well as outside and around that facility.
Who's the Coach?
Bill Corcoran has been working with kids and athletes for over 20 years. Throughout his carreer he has worked with and helped to develop thousands of J.O., high school, and college athletes in almost every main stream sport. His experience as a national level gymnastics coach and an amature elite triathlete, along with his nack for being a student of sport, has helped him gain valuable know how when it comes to strength, conditioning, and the building and preparation of athletes. Click here for a full Bio on Coach Corcoran
Phase 1Without a proper, well thought out training plan that follows the specific time line of your competitive season, all your work will be in vein. For 20 years, Coach Bill Corcoran has developed detailed plans for both his athletes and himself that has helped prepare them for all aspects of their athletic season. This program does more than just enhance your performance and strength, it is designed to prepare you to compete when it is time to do so. Timing is everything, and there is a science to peaking athletes at the right time.
What is Periodization?
How We Do It
Our Sports Performance Training Program consists of 3 phases. The length and timing of each phase is based upon when the ideal peaking time of the athlete is desired. Because we actually believe that there is no "I" in team, our program is only available to groups from the same team of 8 or more. Below is a general description of our methodology. Keep in mind that each team and sport has different needs and schedules and therefore, a specifically designed periodization schedule.
When and Where
Unfortunately there is only 24 hours in each day, so we must choose to use them as efficiently as possible. Early morning before school or the summer heat, after school, or in the early evenings are the only times that are available to train. Summer training can be set up during the day, but is considered on a team by team basis. Work outs are held in the fitness area at North Crest Kids Activity Center in Sauk Rapids as well as outside and around that facility.
Who's the Coach?
Bill Corcoran has been working with kids and athletes for over 20 years. Throughout his carreer he has worked with and helped to develop thousands of J.O., high school, and college athletes in almost every main stream sport. His experience as a national level gymnastics coach and an amature elite triathlete, along with his nack for being a student of sport, has helped him gain valuable know how when it comes to strength, conditioning, and the building and preparation of athletes. Click here for a full Bio on Coach Corcoran
2-3 months
1 day per week: $60 per month
Program Focus: Strength, Stability, Power
Goals & Objectives:
1. To build a strong foundation and to develop increased core strength for balance and stability, overall whole body strength, and power in the sports specific muscle groups.
2. To teach the team how to push themselves and that anyone can “say” that they want to be good, but a true champion needs to be willing to “do” what it takes to be that good.
3. To develop a “team” environment that fosters encouragement
Methods:
Conditioning circuit that incorporates all major muscle groups. Stations are designed to work the major muscle groups while also forcing the athlete to find stability and balance during many of the exercises. This is a high intensity work out that needs to be eased into over the course of 2-3 weeks depending upon the fitness level of the athlete.
Activities will primarily be held in the Fitness Revolution Strength Room, but will also be held in the main North Crest gym facility.
1. To build a strong foundation and to develop increased core strength for balance and stability, overall whole body strength, and power in the sports specific muscle groups.
2. To teach the team how to push themselves and that anyone can “say” that they want to be good, but a true champion needs to be willing to “do” what it takes to be that good.
3. To develop a “team” environment that fosters encouragement
Methods:
Conditioning circuit that incorporates all major muscle groups. Stations are designed to work the major muscle groups while also forcing the athlete to find stability and balance during many of the exercises. This is a high intensity work out that needs to be eased into over the course of 2-3 weeks depending upon the fitness level of the athlete.
Activities will primarily be held in the Fitness Revolution Strength Room, but will also be held in the main North Crest gym facility.
Phase 2
2-3 Months
2 days per week: $80 per month
Program Focus: Strength, Stability, Power, Aerobic base Development
2-3 Months
2 days per week: $80 per month
Program Focus: Strength, Stability, Power, Aerobic base Development
Goals & Objectives:
1. To build a strong foundation and to develop increased core strength for balance and stability, overall whole body strength, and power in the sports specific muscle groups.
2. To develop the athletes aerobic base through the use of Continuous Training (long moderate intensity effort), plyometric training for a full 45-60 min, and high intensity interval training. This will be done in sport specific durations.
3. To continue to teach the team how to push themselves and remind them that anyone can “say” that they want to be good, but a true champion needs to be willing to “do” what it takes to be that good.
4. To continue to develop a “team” environment that fosters encouragement.
Methods:
• 1 day of strength and conditioning circuit training that incorporates all major muscle groups. Stations are designed to work the major muscle groups while also forcing the athlete to find stability and balance during many of the exercises. Activities will primarily be held in the Fitness Revolution Strength Room, but will also be held in the main North Crest gym facility.
• 1 day of aerobic base building workouts consisting of the following:
a. Continuous Training of 30-45 minutes or moderate running and plyometric training both indoors and outdoors.
b. High intensity interval training for 30-45 min with sprinting, plyometrics, active recovery, and sedentary recovery that will mimic the intervals that occur in a typical hockey game or 1.5-2 min of play at high intensity with 2-4 minutes of rest.
1. To build a strong foundation and to develop increased core strength for balance and stability, overall whole body strength, and power in the sports specific muscle groups.
2. To develop the athletes aerobic base through the use of Continuous Training (long moderate intensity effort), plyometric training for a full 45-60 min, and high intensity interval training. This will be done in sport specific durations.
3. To continue to teach the team how to push themselves and remind them that anyone can “say” that they want to be good, but a true champion needs to be willing to “do” what it takes to be that good.
4. To continue to develop a “team” environment that fosters encouragement.
Methods:
• 1 day of strength and conditioning circuit training that incorporates all major muscle groups. Stations are designed to work the major muscle groups while also forcing the athlete to find stability and balance during many of the exercises. Activities will primarily be held in the Fitness Revolution Strength Room, but will also be held in the main North Crest gym facility.
• 1 day of aerobic base building workouts consisting of the following:
a. Continuous Training of 30-45 minutes or moderate running and plyometric training both indoors and outdoors.
b. High intensity interval training for 30-45 min with sprinting, plyometrics, active recovery, and sedentary recovery that will mimic the intervals that occur in a typical hockey game or 1.5-2 min of play at high intensity with 2-4 minutes of rest.
Phase 3
2 - 3 months from beginning of competitive season
2-3 days per week: $80 to $96 per month
2 - 3 months from beginning of competitive season
2-3 days per week: $80 to $96 per month
Goals & Objectives:
5. To continue to develop increased core strength for balance and stability, overall whole body strength, and power in the sports specific muscle groups.
6. To continue to develop the athletes aerobic base through the use of Continuous Training (long moderate intensity effort), plyometric training for a full 45-60 min, and high intensity interval training. This will be done in sport specific durations.
7. An additional level of focus will be placed on increasing the athletes ability to perform under conditions of oxygen debt, and high levels of lactic acid production so as to improve the high output performance levels desired.
8. To continue to teach the team how to push themselves and remind them that anyone can “say” that they want to be good, but a true champion needs to be willing to “do” what it takes to be that good.
9. To continue to develop a “team” environment that fosters encouragement.
Methods:
• 1 day of strength and conditioning circuit training that incorporates all major muscle groups. Stations are designed to work the major muscle groups while also forcing the athlete to find stability and balance during many of the exercises. Activities will primarily be held in the Fitness Revolution Strength Room, but will also be held in the main North Crest gym facility.
• 1 day of aerobic/anerobic base building workouts consisting of the following:
a. Continuous Training of 30-45 minutes or moderate running and plyometric training both indoors and outdoors.
b. High intensity interval training for 30-45 min with sprinting, plyometrics, active recovery, and sedentary recovery that will mimic the intervals that occur in a typical hockey game or 1.5-2 min of play at high intensity with 2-4 minutes of rest.
• 1 day that combines interval training as well as strength and conditioning. Stretching and flexability will finish this workout.
“The way a team plays as a whole determines its success. You may have the greatest bunch of individual stars in the world, but if they don't play together, the club won't be worth a dime.”
Babe Ruth
"We work ours, so we can kick yours!
Your Competition