Whether you are a competitive athlete, or enjoy sports recreationally, a training plan can optimize your potential and help you achieve your goals. Great training plans take into account your scheduled events, work, school and family demands, and your specific physiological strengths and weaknesses. To push the limits of your performance, Majo will identify specific areas to improve and capitalize on your strengths through a carefully tailored assessment and training plan.
Majo’s assessment may consist of:
- History taking to find out about your sport background, your actual training strategies and goals, past or actual musculoskeletal complaints, past injuries, etc.
- Posture analysis to see if the way you stand reveals muscles imbalances and potential movement pattern deficiencies.
- Range of motion evaluation to test your muscle and joint flexibility.
- Strength through functional movement to discover potential compensation patterns that may be occurring.
- Power, speed, agility and balance testing to seek weak links interfering with overall performance.
- Running or cycling Lactate Biomarker Assessment (LBA) to provide information to help specify optimal training and recovery workout intensities, evaluate improvement over time, decide timing for a program change, and layout racing strategies. Lactate is a metabolic byproduct from the energy production process during exercise. Lactate is produced in the muscles and is measurable in the blood, thus can be sampled at the fingertip during exercise. This assessment is appropriate for both endurance and high intensity sports, and is helpful for athletes of all levels wanting to learn more about how their body responds during exercise.
- Myofascial dysfunction such as fascial adhesions, scar tissue, muscle knots and taut muscle bands, using hands-on techniques, to reveal further performance limiters.
- Body composition skin fold test to estimate the percentage of body fat.
Majo will analyze the results and decide on a plan of action to meet your expectations in progressing toward your goals. A tailored program with accompanying education around the goals will be created, and regular communication through email or phone may assist to keep the program effective.
*Majo recommends regular program upgrades for optimizing results.
Majo’s favorite choice of exercises and their benefits are:
- Core strength exercises to enhance spine stability and reinforce shoulder and hip girdles, this way enabling better power output from the peripheral muscle groups.
- Multi-planar and full body weight exercises to enhance stability, mobility, balance, coordination, agility, strength, endurance, speed and prevent injury.
- Specific strengthening exercises targeting key but weaker muscle groups to prevent injury and improve function and efficiency.
- Basic movement patterns shown to be deficient but yet important to ensure performance and prevent injuries.
- Functional exercises that relate to your sport to correct weaknesses discovered during assessment.
- Specific cardiovascular program to meet your sport’s demands and to improve your physical performance capacity.
- Balance exercises to increase core stability and overall motor control.
- Agility drills to meet technical sport demands.
- Plyometric exercises to increase power and speed.
- Breathing exercises to enhance relaxation and cardiorespiratory efficiency.
- Self myofascial release (MFR) techniques, using equipment such as the massage ball, foam roll, trigger point ball, roller stick, and trigger wheel to help decrease performance limiting muscle tension.
- Active release stretching techniques, such as Active Isolated Stretching (AIS) and Proprioceptive Neuromuscular Facilitation Stretching (PNF), using equipment such as a common chair, rope, exercise ball and yoga mat to help increase mobility and prevent various potential chronic injuries.
As you seek optimal performance at any level of sport, Majo can assess and guide you to make your training specific and effective.
Article written by: Majorie Lauzon
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