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Dryland Training Program Overview

Marc Digesti

Dryland Training Program Overview


PerformanceEDU Fitness is proud to offer a 3-month Dryland Training Program designed to enhance physical performance, prevent injuries, and build the strength, mobility, and stability necessary for peak athletic performance, especially in preparation for winter sports.

Program Details

  • Training Frequency: 2 days per week (Semi-Private Training)

  • Session Duration: 60 minutes per session

  • Cost: $269 per month

  • Total Commitment: 3 months minimum

  • Location: Performance EDU Fitness, Reno, NV

  • Start Date: [To be determined based on your availability]

  • Evaluation: Initial and ongoing evaluations will be conducted to track progress, assess mobility, strength, and stability, and ensure that the training program is meeting your specific performance goals.

Training Components

  • Active Mobility & Hip Stability: Exercises to improve flexibility and stability, especially in the hips and hamstrings, for better movement and injury prevention.

  • Dynamic Warm-Up: A full-body warm-up designed to activate key muscle groups, improve mobility, and prepare for athletic performance.

  • Block 1 Strength (Lower Body & Core): Focus on building lower body and core strength for endurance and stability during sport-specific movements.

  • Block 2 Strength (Rotational Strength & Balance): Exercises that enhance rotational strength and balance, critical for maintaining control in dynamic and unstable conditions.

Program Benefits

  • Injury Prevention: The focus on mobility and strength helps reduce the risk of injury.

  • Performance Improvement: The program is designed to improve strength, endurance, and overall athletic control.

  • Group Dynamics: Semi-private sessions foster a motivating, team-oriented environment that encourages support and camaraderie.

Commitment

This Dryland Training Program requires a 3-month commitment, with semi-private training sessions held twice per week, at $269 per month.

Why Choose PerformanceEDU?

  • Science-Backed Training: Our training methods are grounded in the latest research on sports performance and injury prevention.

  • Tailored for Winter Sports: The program is specifically designed to prepare athletes for winter sports or high-performance activities.

  • Experienced Trainers: Our expert coaches deliver safe, effective, and customized training programs to meet your performance goals.

  • Evaluation: Regular assessments ensure the program is continually adjusted to suit your evolving needs and goals

Dryland Training Evaluation Overview


Session Focus: Comprehensive Evaluation for Dryland Athletes

Objective:

To assess the athlete's baseline movement patterns, strength, and power using the Functional Movement Screen (FMS) along with specific strength and power tests. This evaluation will guide the creation of a personalized dryland training program.

1. Introduction and Goals Review:

  • Meet with the Athlete: Discuss the athlete's background, goals, and any injury concerns or limitations.

  • Performance Goals: Establish short- and long-term objectives focused on strength, power development, and sport-specific needs.

2. Active Mobility Assessment:

  • 90/90 Stretch: Assess hip mobility and hamstring flexibility.

  • T-Spine Mobility: Evaluate thoracic spine mobility, especially for rotational sports.

3. FMS (Functional Movement Screen):

We conduct the following modified FMS movements to identify asymmetries and deficiencies:

  1. Deep Squat: Assess mobility and stability in the hips, knees, and ankles.

  2. In-Line Lunge: Test hip and ankle mobility, lower body stability, and balance.

  3. Trunk Stability Push-Up: Evaluate core stability and control during symmetrical movements.

  4. Rotary Stability: Test core strength and stability in multi-plane movement.

  5. Step-Down Test:

  • Objective: Assess unilateral leg strength, knee stability, and balance.

  • Test: Athlete steps down from a 12-18 inch box with one leg, controlling the descent without knee or hip collapse.

  • Measurement: Evaluate for any imbalance, knee valgus (inward collapse), or instability.

Scoring: Each movement is rated on a 0–3 scale based on movement quality and pain presence.

4. Strength and Power Testing

  1. Pull-Up Test:

  • Objective: Measure upper body strength and endurance.

  • Test: Perform as many strict pull-ups as possible without kipping or swinging.

  • Measurement: Record the total number of pull-ups to assess upper back, shoulder, and grip strength.

  1. Goblet Squat:

  • Objective: Assess lower body strength, hip mobility, and core stability.

  • Test: Perform goblet squats with a kettlebell or dumbbell held at chest level.

  • Measurement: Track reps, load, and form, ensuring proper depth and stability.

  1. Ski Erg Test:

  • Objective: Evaluate total-body power and endurance with a motion that simulates skiing.

  • Test: Perform a 500-meter max effort on the Ski Erg.

  • Measurement: Record time, focusing on power, endurance, and movement coordination.

5. Closing Discussion & Next Steps:

  • Evaluation Review: Provide feedback on the athlete’s FMS and strength/power test results, highlighting strengths and areas for improvement.

  • Plan of Action: Outline a personalized training plan targeting mobility, strength, and power development based on the evaluation.

  • Schedule Next Session: Plan the next training session, focusing on correcting imbalances, building strength, and improving sport-specific performance.

Key Focus for Next Sessions:

  • Addressing mobility and stability limitations found in the FMS.

  • Strength progression through exercises such as weighted pull-ups, goblet squats, and unilateral leg work.

  • Power and endurance development using the Ski Erg and dynamic movements.

Programming Overview


At PerformanceEDU Fitness, our Dryland Training Program is strategically built out in 3 distinct phases over the course of three months. Each phase is designed to progressively enhance your physical capacity, preparing you for peak performance in winter sports. Each phase lasts 4 weeks and is broken down into three key components: General Preparation, Foundations, and Hypertrophy.

Additionally, all clients will have access to our exclusive app throughout the program. The app provides workout tracking, video demonstrations, and performance analytics to help you stay on top of your progress, both in and out of the gym. It will also include corrective movement patterns designed to address deficiencies identified during the Functional Movement Screen (FMS), ensuring that you improve imbalances and reduce injury risk as you progress through the program.

Phase 1: General Preparation (Weeks 1-4)

The focus of this phase is on establishing a strong foundation of mobility, flexibility, and overall body control. This phase introduces athletes to key movement patterns, focusing on improving basic movement mechanics and addressing any imbalances or weaknesses. It’s critical for setting up a strong base for future phases and minimizing injury risks.

Phase 2: Foundations (Weeks 5-8)

Building upon the groundwork of Phase 1, Phase 2 shifts the focus to developing foundational strength, core stability, and improving endurance. During this phase, athletes will engage in more structured strength and conditioning exercises aimed at enhancing their ability to perform during athletic movements. It’s all about reinforcing movement patterns while increasing strength and balance.

Phase 3: Hypertrophy (Weeks 9-12)

In this final phase, the focus is on muscle growth (hypertrophy) and increasing strength for enhanced power output. Exercises will be more intensive, with an emphasis on progressively overloading muscles to improve overall performance, especially in dynamic and high-intensity situations. This phase is crucial for building the explosive power needed in winter sports.