Performance Intensive
Our Performance Intensive program offers a comprehensive approach to strength and conditioning for athletes committed to attaining higher levels of performance. It is designed for athletes 15 years of age and older that believe, like we do, that championships are won in the off-season.
At CrossFit Garden City, we recognize that each athlete is unique. As such, each athlete's program must reflect their individual strengths and weaknesses, the demands of their sport/position, their training experience and a variety of other factors. Our comprehensive approach allows us to consider all of these variables and create a customized program that will ensure your training time is maximized and you achieve optimal results.
Step 1: Assessment
All athletes begin their Performance Intensive program with a Comprehensive Assessment. This is our chance to collect both objective and subjective information about the athlete to help us determine the best approach to optimizing their results. The Comprehensive Assessment includes:
- Identifying structural imbalances or "energy leaks"
- Testing for mobility restrictions
- Functional movement screening
- Analysis of sport and position-specific requirements
- Short and long-term goal-setting
Step 2: Program Design
Based on our assessment, we then work with the athlete to develop a training program designed to eliminate their weaknesses, accentuate their strengths and maximize their potential. Each athlete's program will include the following components to varying degrees based upon their needs and objectives:
- Mobility
- Structural Balance and injury prevention
- Basic movement pattern development
- Strength training designed to optimize strength:weight ratio for sport
- Olympic lifting and plyometrics to develop power and explosiveness
- Strongman training to promote whole-body strength, conditioning and durability
- Metabolic conditioning specific to sport demands
Step 3: Training Program
Our Performance Intensive program is a 8-week commitment. We offer several training options to ensure we can accommodate off-season and in-season athletes. All sessions are 60 minutes in length. We offer private training for individual athletes or semi-private training for 2 athletes of similar abilities that would like to train together.
- 4-Day/Week Program: Recommended for athletes that are currently not competing in their sport. Allows for our most comprehensive approach to program design and maximizes the rate of return on results.
- 3-Day/Week Program: This is the minimum amount of training we recommend for off-season athletes in order to make the type of progress we expect from our program.
- 2-Day/Week Program: Recommended for in-season athletes in order to maintain levels of strength, mobility, muscle mass and injury prevention.
We do not offer anything less than 2 training sessions per week simply because we are unable to make significant progress with such inconsistent training. Our program is designed with one thing in mind - improved performance. Consistency is an absolute must for this to take place.
Step 4: Additional Programs and Services
Based upon the needs of the athlete and their level of commitment, we may make additional programming recommendations. Through our diverse experience and network of performance professionals, we are able to offer the following services to accommodate the needs of the most serious athletes committed to success:
- Nutrition Consulting
- Sport-specific speed, agility, quickness training
- Yoga
- Soft-tissue work
Please contact us to find out more about each of these services and for further information regarding our Performance Intensive program.