SPORT PERFORMANCE
STRENGTH & CONDITIONING
Our Program
To be at the top of their game ALL athletes need to excel in Strength, Power, Speed, and Agility.
Our strength and conditioning program focuses on the 4 key elements athletes need to be champions
This program is for athletes in hockey, baseball, lacrosse, soccer, basketball, ringette, gymnastics and some of the more uncommon sports . Whether your athlete is on a team sport or is a rock climber, wrestler, swimmer or mma fighter this fundamental conditioning program is a necessity.
Strength
Strength is essential for maintaining proper positioning, injury prevention, absorbing impact, batting, shooting, body checking, and withstanding physical play. Strength is the foundation of most other areas of fitness.
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If you want a bullet-proof athlete they need strength.
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Progressive overload: Gradually increasing weights, reps, or intensity over time to continually challenge muscles and build strength.
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Functional strength training: Using multi-joint movements, such as kettlebell swings, farmer’s carries, or sled pushes, to improve real-world strength applicable to sport.
​​​Power
Explosive power is vital for jumping, rebounding, and explosive moves to the basket. It is essential for batting, throwing, and sprinting on the ice, court or field.
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If you want an athlete that is faster off the start and more explosive than their competition they need power.
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Olympic lifts: Movements like the clean & jerk and snatch build full-body power.
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Plyometrics: Exercises like box jumps, depth jumps, and jump squats improve explosive lower-body strength.
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Medicine ball slams & throws: These exercises develop upper body explosiveness through rapid, high-intensity motions.
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Compound lifts: Squats, deadlifts, bench presses, and rows build overall strength by targeting multiple muscle groups.
​​​​Speed
Speed is necessary for running bases and quick fielding reactions. It's essential for both offensive and defensive play on the ice, field and court. It is Important for quickly transitioning between offense and defense.
If you want an athlete to be the one others can't keep up with they need speed.
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Sprint intervals: Short bursts of high-speed sprints to train acceleration and top-end speed.
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Resisted sprints: Using resistance bands, parachutes, or weighted sleds to add resistance and improve force production.
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Agility drills: Cone drills, ladder drills, and shuttle runs develop quick acceleration, deceleration, and directional speed.
​​Agility
​Agility is critical for quick changes of direction, quickly reacting to plays and dodging opponents.
If you want an athlete that is unstoppable in their sport they need agility.
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​​​Ages
The Sports Performance Strength and Conditioning (SPSC) Program is for athletes ages 12-16 yrs old.
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FAQ's
Q. Is this a CrossFit class?
A. No it is not.​
Q. What is the difference between the SPSC program and CrossFit?
A. Whereas CrossFit focuses on general physical preparedness and the 10 common areas of fitness, SPSC focuses the top 4 fitness qualities related to these sports.​​
Q. Is 2 days better than 1.
A. Yes and no. Frequency and consistency are important factors in achieving performance improvements. But it is also dependent on the athletes other activities and schedule. Each conditioning day covers strength, power, speed and agility but each day is different programming. If your athlete is in their off season 2 days per week is ideal.
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Q. Do you focus on cardiovascular endurance?
A. We do not focus on long duration cardio. Although this quality is beneficial for some sports, long cardio sessions are best suited for independent work done at home.​
Q. How long is the program?
A. The programs typically run for 6 weeks. (Some sessions may run longer/shorter due to Holidays - i.e. Christmas / March Break).
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Q. Can I join anytime?
A. Yes you can. If a sessions in already underway email us at info@crossfitbowmanville.com and we can get you set up.
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Q. Do you offer team training or semi-private training.
A. Yes we do. We haver many teams that come in for team training. We also have the option for semi-private (4-on-1) training.
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Q. My athlete has an injury/weakness/imbalance can you help with that?
A. Yes we can. Our sports physiotherapy program is a great option. We provide direct billing to most insurance companies.
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Q. Do you have programs for younger kids (under 12). Yes we will run programs for that age group if there is interest. If interested shoot us an email.
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Q. My child does not play a sport but they want to get fit. Is this program right for them?
A. Yes absolutely. Developing strength, power, speed and agility is important for sport and an active life.
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If you have any questions about our Sports Performance Strength Conditioning Program or other training programs please email us at info@crossfitbowmanville.com.
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