Lifestyle Strength and Conditioning

Welcome to Lifestyle Strength and Conditioning with our Physical Preparation Coach, Michael Rodda.

PHYSICAL PREPARATION COACHING

  • Physical Preparation Coaching is another term for Strength and Conditioning Coaching
  • At very high performance levels of sport, the strength component of training is extremely important as the skills and fitness levels are usually very developed already
  • At the youth and social levels it is more about preparing the body to perform sport (or life activities) safely and comfortably so that it is enjoyable and to enhance performance
  • Most of what I do is physical preparation

 It may involve some different levels of Strength Training


ALL PROGRAMS ARE OPEN TO THE PUBLIC.
CLUB MEMBERSHIP IS NOT REQUIRED

YOUTH PROGRAMS                                                                     
Introduction to Speed and Agility
Intermediate Speed and Agility
Tennis Specific Conditioning
Youth Body Weight Training
Girls Only Body Weight training
Customised Private sessions


ADULT PROGRAMS
Primary Movement and Balance
Adult Court Movement
Interval Training
Body Weight Training
Customised Private sessions


INTRODUCTION TO SPEED AND AGILITY

  • Introduction to Speed and Agility is a program designed for Primary age students
  • In this session we teach balance, co-ordination and biomechanical movement through specific movement based activities
  • Research indicates that 8 to 12 years is the best time to commence this type of activity
  • These session are 30 minutes and available during the school term


INTERMEDIATE SPEED AND AGILITY

  • Intermediate Speed and Agility is designed for secondary school students or primary school athletes students with advanced sports performance
  • In this program we continue with the balance and coordination but add a more competitive performance sports focus on speed generation and high performance agility
  • The program provides Injury prevention through correct bio mechanical training of feet, ankles, knees, hips and core
  • This is a school term based program


TENNIS SPECIFIC CONDITIONING

  • Tennis Specific Condition uses a combination of Speed and Agility programming as well as Tennis specific movements and footwork drills
  •  Tennis uses unique blend of fitness and rapid energy recovery systems. Tennis specific training incorporates this into the sessions


YOUTH BODY WEIGHT TRAINING

  •  Weight Training has been proven both safe and effective in progressing youth into higher levels of sport
  •  The ASCA has a 54 page “youth weight training position statement” and this program is based on that
  •  There are 6 fundamental weight exercises undertaken and they are progressed through technique, then range of motion and intensity is increased by altering the plan of motion
  •  Up to 10% of body weight can be added once the fundamental technique is taught. Further weight progression occurs following completion of a gender specific weight training technique 18 point test
  •  Only soft weights and resistance bands are used


GIRLS ONLY - BODY WEIGHT TRAINING

  •  This program uses the same ASCA Youth Weight Training guidelines                                                                                                Many females do not think of weight training as something women do.  Gym environments, robust males grunting and the banging of heavy weights can be intimidating.  Female only allows the girls to learn at their own pace with other girls.
  • Body weight is a great way to gain strength and self confidence
  • This program promotes empowerment and Independence in females
  • Weight training is a body healthy activity for anyone.
  • Important in life and sport


CUSTOMISED PRIVATE SESSIONS

  •  Strength and Conditioning is about providing sport specific training, individual to the sport and the athlete
  •  With customised sessions, we can create a total training plan from off season to pre season and then during the season
  • training programs to elicit the best sporting performance possible
  • The best athletic results come when the athlete performs 3 to 5 hours of additional training using the information and skills taught during the session.
  • Customised privates can also be used for families to spend time together in a healthy non competitive environment.

PRIMARY MOVEMENT AND BALANCE

  •  Primary movement. Simply learning how to move your limbs normally and with a good range of motion
  •  Balance. What is required to prevent falling over
  •  This session can be used as Rehab following Surgery or injury, it can be used to regain confidence in general daily movement and some use it as a stepping stone to more advanced fitness programs once they have relearnt movement and balance principals
  • We have had people from 40 years old with neurological balance issues to 75 years old in this group. Those that stick with it gain better mobility and confidence moving.
  •  Casual attendance, no term booking

ADULT COURT MOVEMENT

  • This course is the extension of primary Movement and balance and is designed for people who play court or field sport to learn/reinforce correct movement patterns or to improve general fitness
  •  Correct movement patterns reduce injury risk and improve sporting performance
  • Participants work at there own level                                                                                                                                                                      Casual attendance, no term booking

INTERVAL TRAINING

  • This is a high level of cardio style training
  •  It incorporates training the three different energy systems in the body
  •  Anyone can do it
  • You work at your own level
  • Small class sizes to enhance supervision to learn correct technique and improve longer term fitness

BODY WEIGHT TRAINING

  • Current Australian health guidelines recommend 2 weight training sessions per week
  • Weight training does not have to be with external weights, we can just use our bodies and gravity
  • Learning body weight techniques can allow you to train at home or on holidays
  • No equipment required
  • Anyone can do it
  • You work at your own level
  • Casual attendance, no term bookings

For further information or bookings please contact Michael on 0438 632 181 or lifestylestrength@bigpond.com