Premier Program

          

What is involved in the Premier program?

Program focus begins to emphasize training for sports performance

Provided a detailed annual plan which focuses on speed, power and strength for sports performance

Athletes begin to learn and master the Olympic lifting movements which are key for the development of speed and agility which most sports require

Athletes are expected to be completing some conditioning sessions in their own time outside of the gym

Athletes have a clear goal or training focus

Expected to act as role models for younger athletes and be encouraging to those in the gym therefore contributing to the positive atmosphere at the centre

Athletes will undergo physiological testing as dictated by their annual plan

What is expected at this level?

Males / Females

Strength

  1. Back Squat – > 1.0 / 0.8 x body weight
  2. Deadlift – > 1.2 / 1.0 x body weight
  3. Bench Press – > 0.75 / 0.55 x body weight

Performance

  1. 10m Sprint – < 1.9 / 2.00 seconds
  2. Vertical Jump – > 45 / 40 centimetres
  3. 15m Beep Test – > Level 8 / 7, Shuttle 1

Mobility

  1. Full Overhead Squat with 20 / 15 kg
  2. Front Squat with 20 / 15 kg
  3. Constantly using full range for all movements

Attitude

  1. Attendence of at least 2 sessions per week
  2. Able to calculate loads using prescribed %
  3. Values mastery of technique

How do you progress to Elite Program?

As a requirement to progress to the next program level, each athlete must meet certain performance and attitude markers.  To progress from Premier to Elite you must be able to complete two markers from each category;

Males / Females

Strength

  1. Back Squat – > 1.5 / 1.2 x body weight
  2. Clean – > / 0.7 x body weight
  3. Bench Press – > 0.9 / 0.6 x body weight

Performance

  1. 10m Sprint – < 1.8 / 1.9 seconds
  2. Vertical Jump – > 55 / 45 centimetres
  3. 15m Beep Test – > Level 9 / 8, Shuttle 4

Mobility

  1. SOT Press with 20 / 15 kg
  2. Full Pistol Squat each side
  3. Behind the neck snatch retrieval

Attitude

  1. Attendance of at least 3 sessions per week
  2. Highly focused and motivated
  3. Encouraging and supportive to junior athletes

Click to find out more about the other programs.

Rookie Programs Colts Programs  Elite Program