Nothing is more frustrating than a wear and tear injury or being held back due to general strength
Our trainers are experienced in guiding you through the ability to cross-training to increase success in your on sport or activity
A study by the University of Wisconsin School of Medicine and Public Health which included more than 1,500 high school athletes found
Diversification of youth sports allows for more positive development
Some Risks of Specializing
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If a football player wanted to improve his sports he should work on quick movements with the squat, deadlift, and bench press. Now if a long-distance runner is looking to improve their endurance, performing a powerlifting program will have little carry over to their endurance compared to a longer, lower intensity, steady-state training session.
- Movement patterns
- The complexity of the movement (think single vs multi-joint movements)
- Body position factors (think standing vs laying)
- Range of motion and accentuated regions of force production (think a power clean versus a full clean)
- Types of muscle action (concentric, eccentric, stretch-shortening cycle)
- Force magnitude (think using a barbell versus resistance bands)
- Rate of force development (think the amount of force produced in a heavy barbell clean within a given time frame)
- Acceleration and velocity parameters (think the speed of the movement performed)
- Ballistic versus nonballistic movements
In order to improve an athlete’s power, we must improve their strength, followed by the rate at which they produce force with that strength. Sports scientists understand strength is developed based on the principle of progressive overload. This principle states that as the body gets used to a given exercise from training at a certain number of repetitions and amount of weight, the exercise chosen for the body must increase gradually for it to remain effective in producing further improvements of athletic performance.
Is cross-training pointless for me if I have a specific sports goal?
Not necessarily. If you are an endurance runner who does long slow activities you can still benefit from weight training for strength, correcting muscular imbalances, and injury prevention. The same with how a powerlifter or bodybuilder could benefit from doing slow cardio for aerobic health benefits. Cross-training may be crucial to work a system similar like when a runner cycles to keep aerobic conditioning.
Q: How long should I cross-train when I first begin?
A: When you try an alternative sport, limit your first workout to no more than 20 minutes.
Q: How Do I Implement Cross-Training into My Workout Routine?
A: Take up yoga, swimming, biking, running, pilates or weight training.
Q: Is cross-training and CrossFit the same thing?
A: Cross-training is building your strength or endurance by using different exercises and activities. CrossFit is a trademarked workout regimen and involves high-intensity functional based movements or variations like kipping pull ups. As for Cross-training VS CrossFit – one isn’t really better than the other. Each is a different form of training that produces different outcomes. If you’re looking to boost your endurance, prevent injuries, and build supporting muscles to improve your performance, you’ll benefit from cross-training. If you’re looking for a competition style workout then it may be beneficial.
Q: Can I use cross training to get gains on days I am too tired from sport?
A:I f you are PHYSICALLY tired or hurting, it’s better to avoid exercise completely, because any training you do will divert energy away from muscle repair and into the process of fueling your workout. If your muscles really need restoring, that’s obviously a bad thing. On the other hand, if you are physically OK but MENTALLY tired, you should base your decision on what the workout will actually do for your psyche. If the cross session will recharge your mental batteries and reinforce the idea that working out doesn’t have to be humdrum routine, then by all means do it. If the effort is not going to be fun, avoid it.Question: Why does cross training seem to be better for some sports rather than others?
Answer: It’s true that the effects of cross training are specific to the main-sport, cross-sport combination. For example, cycling appears to be great for runners, but running doesn’t do a hell of a lot for cyclists. This is partially a matter of muscle trauma. Running is a sport with a high incidence of leg-muscle trauma, because of the repeated impacts associated with the sport. Of course, there’s no impact involved in cycling. Therefore, when runners take up cycling, it keeps them from abusing their leg muscles and may allow their leg muscles to heal a bit. This recovery process represents part of the ‘bonus’ which runners get from cycling. On the other hand, cyclists who add running to their programmes begin to experience impact-related trauma to their leg muscles. The damage incurred by their muscles can actually interfere with function; therefore, it’s unlikely that cyclists’ performances will really ‘take off’ after they start running, whereas runners who initiate a biking programme can really soar.
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