FUNDAMENTALS
ABOUT
FUNDAMENTALS
The Fundamentals program is best utilized as an 8 week preparation phase for one of the performance programs or as a standalone program for general athletic development.
This program captures the needs of any athlete, at any phase of their training schedule. The intention is to develop the strongest possible foundation, which can be then built upon. The Fundamentals program addresses common areas of weakness, imbalances, and movements that reduce athletic performance. In turn, this sets athletes in the right direction from the outset and allows them to achieve their full athletic potential if they choose to pursue sport specific training.
This comprehensive plan takes a detailed look at the deepest layers of human movement and function by providing tutorials and exercises on essential topics such as breathing mechanics, core function and training, proper movement patterns and basic energy system training. The tutorials will provide simple, applicable changes that can be incorporated into daily life or existing training and will optimize any athletic routines or behaviors.
program outline
Outcome Goals:
1 – Establish technical proficiency with fundamental compound strength exercises
2 – Work towards full range of motion of your hips, shoulders & spine under tension
3 – Improve core strength-endurance, a prerequisite for athletic performance
The Fundamentals program is broken down into three areas of focus: mobility, strength and conditioning.
Mobility:
The mobility training days are designed to develop mobility at the joint level, with special attention given to the spine, hips and shoulders. Mobility at this level is crucial for training sport specific positions and body shapes as well as simply maintaining holistic health.
- Spinal awareness and control
- Expand and develop hip and shoulder capsule mobility
- Exposure to several types/styles of mobility training
Strength:
The strength training days are designed to enhance the strength and technical proficiency of fundamental movement patterns as well as to provide an understanding of fundamental strength principles such as tension. These movements and principles are essential building blocks for Performance programs.
- Technical proficiency of essential movement patterns
- Strength endurance of the core stabilizers
- Utilizes a mix of bodyweight and external loaded strength training
Conditioning:
The conditioning training days provide guidelines on how to develop cardiorespiratory fitness alongside strength and mobility training. Emphasis is on efficient movement across multiple modalities and building the aerobic engine. The guidelines are designed to enhance recovery and prevent over training.
- Aerobic capacity and functional work rate development
- Enhanced recovery ability
- Proper technique for Rower, Stationary Bike, Treadmill, Ski Erg, Outdoor Cycling, and Running
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all THE programs
FUNDAMENTALS
The Fundamentals program is best utilized as an 8 week preparation phase for one of the performance programs or as a standalone program for general athletic development.
This program captures the needs of any athlete, at any phase of their training schedule. The intention is to develop the strongest possible foundation, which can be then built upon. The Fundamentals program addresses common areas of weakness, imbalances, and movements that reduce athletic performance. In turn, this sets athletes in the right direction from the outset and allows them to achieve their full athletic potential if they choose to pursue sport specific training.
This comprehensive plan takes a detailed look at the deepest layers of human movement and function by providing tutorials and exercises on essential topics such as breathing mechanics, core function and training, proper movement patterns and basic energy system training. The tutorials will provide simple, applicable changes that can be incorporated into daily life or existing training and will optimize any athletic routines or behaviors.
CYCLING
High performance cyclists require a unique blend of athletic abilities. Cyclists, particularly mountain bikers, require outstanding isometric and eccentric strength to maintain proper body position while riding. Our long-time experience working with elite athletes has allowed us to develop the most robust solution for any rider.
CLIMBING
Climbers are one of the rare forms of athletes where more mobility is always better as long as that is coupled with strength and control. Climbing requires strength through full ranges of motion and often at awkward angles.
The performance climbing program focuses on building strength and mobility through the upper back and ribcage, scapular control and strength at the very outer edges of joint ranges of motion
RUNNING
Running may seem simple, but running well and running for life requires a thoughtful approach. Running is a repetitive motion, therefore small changes to improve gait mechanics made through deliberate strength and mobility training can pay dividends, by both improving running performance and also by minimizing the injuries commonly associated with running.
SKIING
Alpine skiers and mountaineers are a unique type of athlete that requires a combination of strength and power endurance but also ability to react quickly and absorb higher levels of force.
RESTORE
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