"SPEED IS A SKILL THAT MUST BE DEVELOPED, PRACTICED AND MAINTAINED"
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The old school of thought was that you are either born with speed or you are not. At NSSA, we know that each of us is born with a speed potential. Our athletes learn to reach that potential through proper training. The NSSA Speed Program provides a wide variety of training modalities such as dynamic warm up, running technique education, dot drills, VERTIMAX®, Plyometrics, Speed Ladder, Viper® cords, reaction training and much more.
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At NSSA, we teach “Athletic Speed.” This means the ability to accelerate, decelerate, change direction, jump, and have first step explosion that is faster than your opponent. NSSA Sports Performance trainers also combine core strength and stability exercises that are vital to reach maximum athletic potential, as well as reducing the risk of injury.
As with all of our programs, the NSSA Speed program creates a consistent training and work ethic that will be used throughout the athlete’s career. Whether you are an elite athlete, seeking physical fitness, or are trying break into the starting line-up, the NSSA Speed Program will help you maximize your potential and reach your personal goals. NSSA Athletes maintain 2-3 speed sessions per week off-season and 1 session per week in-season.
speed training program
strength training program
The NSSA Strength program uses the Conjugate Training Method.
This system is based on increasing muscle tension by using three methods:
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Maximal Effort method - Training at or above your 1 rep max. Builds Strength
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Dynamic Efford method - Lifting sub maximal weight at maximal speed. Builds Speed and Power
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Repetition Effort method - Lifting sub maximal weight to failure. Builds Muscle and Muscle Endurance
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A small sample of some of the lifts and modalities incorporated in the NSSA strength program include Box Squat, Regular Squat, Front Squat Bulgarian Squat, Glute-Ham Machine, Power Cleans, Deadlift, Hammer Press, Flat Bench, Incline Bench, Towell Bench, Floor Press, Massive Variety of Dumbell Strength, Stability and Balance exercises, and Heavy Core Concentration, etc. Programs are tailored and adjusted to meet the specific needs of our wide variety of athletes.
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The Conjugate system is used throughout the year since there is an unlimited amount of exercises you can use with it. When you constantly change the exercises you are doing, you will not over train your Central Nervous Systems “CNS”. Simply put, you can train all aspects of fitness at the same time and continue to see results.
vertimaxTM
The NSSA Strength program uses the Conjugate Training Method.
This system is based on increasing muscle tension by using three methods:
​
-
Maximal Effort method - Training at or above your 1 rep max. Builds Strength
-
Dynamic Efford method - Lifting sub maximal weight at maximal speed. Builds Speed and Power
-
Repetition Effort method - Lifting sub maximal weight to failure. Builds Muscle and Muscle Endurance
​
A small sample of some of the lifts and modalities incorporated in the NSSA strength program include Box Squat, Regular Squat, Front Squat Bulgarian Squat, Glute-Ham Machine, Power Cleans, Deadlift, Hammer Press, Flat Bench, Incline Bench, Towell Bench, Floor Press, Massive Variety of Dumbell Strength, Stability and Balance exercises, and Heavy Core Concentration, etc. Programs are tailored and adjusted to meet the specific needs of our wide variety of athletes.
​
The Conjugate system is used throughout the year since there is an unlimited amount of exercises you can use with it. When you constantly change the exercises you are doing, you will not over train your Central Nervous Systems “CNS”. Simply put, you can train all aspects of fitness at the same time and continue to see results.
CORE training program
Core training is critical to the success of our athletes reaching their full potential. At NSSA, we combine both core strength and core stability exercises. The core is not only abdominal and low back muscles, but everything from the neck down, excluding extremities. This also involves the hips and shoulders, if they are unstable, the athlete is at greater risk for injury.
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For core strength, exercises should involve movement of the spine and hips into flexion, extension and/or rotation. Athletes will learn and perform a wide variety of medicine ball and other training techniques. Some of the strengthening movements include crunch, back extension and different twisting and rotating movements. For core stability, exercises should have no movement of the spine, only maintain spinal positions. Examples of this include bridging progressions, kneeling or the use of stability balls and other types of balancing exercises.