strength & conditioning

At The Armoury we use sound scientific principles to help achieve your fitness goals. Our integrated approach to training involves individual programmed training, but also recovery, nutrition and injury prevention. This is what sets us apart as Strength and Conditioning facility.

With injury prevention and long term athlete development as the cornerstones of our programming, we prioritize doing things the right way the first time to minimize risk and maximize results.

It starts with a performance assessment that will show a baseline for strength, power, and endurance. This identifies the area of focus for you to build. These areas could be strength, power, agility, flexibility, coordination or endurance. With your Strength and Conditioning Specialist you can become stronger, faster, and better than ever before.

Working with a Strength and Conditioning Specialist will provide you with the knowledge to train smarter, not harder to achieve optimal results.

At The Armoury, we are unwaveringly dedicated to propelling athletes toward the realization of their dreams. Our commitment extends beyond the ordinary, advocating for a dual approach: training harder and smarter. Within our arsenal of cutting-edge tools lies the DEXA composition scanning, an advanced technology that meticulously measures the percentage of lean muscle mass and fat tissue. This allows for a limb-to-limb comparison, offering an objective lens to track progress over time.

In our pursuit of excellence, we don’t stop there. The Armoury proudly provides V02max/C02 testing, a sophisticated evaluation that delves into energy expenditure during exercise. It goes beyond the surface, delivering precise anaerobic threshold determination that aligns seamlessly with blood lactate levels. These values are not mere metrics; they are the compass guiding athletes toward the realization of their training and performance aspirations.

How we approach Strength and Conditioning

A holistic assessment at The Armoury involves a meticulous medical evaluation and a musculoskeletal joint assessment conducted by the esteemed Dr. Bahadur Which is then followed by a thorough examination of functional movement and strength by our strength and conditioning specialist Adi Ponjevic, ensuring a comprehensive understanding of an athlete’s physical capabilities. The journey to peak performance extends to nutritional aspects, with diet and nutritional consultations offered as integral components of our athlete-centric approach.

Why analytics is important

The culmination of these assessments is not just a set of data points; it’s a personalized roadmap for each athlete. Every detail is meticulously compiled into a comprehensive report, forming the foundation upon which a bespoke training program is crafted. Our commitment to precision extends to the visual realm, as HD video analysis is performed for all assessments, offering a granular understanding of an athlete’s form and technique.

What sets The Armoury apart is not just the array of services we provide, but the convergence of these services under one roof. We are the trailblazers in southern Ontario, offering a unique amalgamation of technology, medical expertise, and specialized analysis. The Armoury is not merely a clinic; it’s a mindset, a sanctuary where athletes find the support they need to unlock their optimal performance. Embrace the future of athletic achievement with The Armoury, where dreams are not just envisioned but realized through unparalleled dedication and precision.

What is Performance-Based Training at The Armoury?

Performance-based athletic training is a specialized approach to training athletes that focuses on enhancing specific skills, abilities, and attributes needed for optimal athletic performance in their respective sports. This type of training goes beyond basic fitness and conditioning to target the unique demands of the sport or activity. Here’s a breakdown:

At The Armoury, we meticulously apply sound scientific principles to propel you toward your fitness aspirations. Our distinctive edge lies in an integrated approach to training that encompasses

  • individualized programming,
  • meticulous attention to recovery,
  • nutritional strategies, and;
  • comprehensive injury prevention techniques

This is what makes The Armoury a premier Strength and Conditioning facility.

Central to our programming philosophy are the pillars of injury prevention and long-term athlete development. We are committed to executing every aspect of training correctly from the outset, ensuring minimal risk and maximal results.

Our journey together commences with a thorough performance assessment, unveiling a baseline for strength, power, and endurance. This diagnostic process pinpoints the specific areas for improvement, be it strength, power, agility, flexibility, coordination, or endurance. Collaborating with your dedicated Strength and Conditioning specialist, you embark on a transformative path to becoming stronger, faster, and more adept than ever before.

With a focus on working smarter rather than harder, our Strength and Conditioning Specialists empower you with the knowledge to optimize your training for exceptional results. Your fitness journey at The Armoury is not just a workout; it’s a strategic and scientifically grounded approach to unlocking your full potential.

Key’s to Strength and Conditioning

1. Strength and Power Development:

What are some examples of exercises for strength and power development?

– Olympic Lifts: These include movements like the clean and jerk, snatch, and variations of these lifts. They are excellent for developing explosive power.

– Plyometrics: Exercises like box jumps, depth jumps, and bounding help improve the stretch-shortening cycle of muscles, enhancing power and speed.

– Compound Exercises: Squats, deadlifts, bench presses, and overhead presses are fundamental for building overall strength and power.

– Medicine Ball Throws: Exercises like overhead throws, chest passes, and rotational throws with a medicine ball are great for developing power specific to rotational sports like baseball, golf, and tennis.

2. Speed and Agility Training:

What are some drills used for speed and agility?

– Ladder Drills: Quick feet drills using agility ladders improve footwork, coordination, and agility.

– Cone Drills: Setting up cones in various patterns for athletes to sprint around, weave through, or shuffle between helps with quick changes of direction.

– Sprint Intervals: High-intensity interval training (HIIT) with sprints of varying distances helps improve speed and anaerobic capacity.

– Shuttle Runs: Running back and forth between two points, such as the classic 5-10-5 shuttle drill, enhances lateral speed and agility.

3. Flexibility and Mobility:

 What are some effective flexibility and mobility exercises?

– Dynamic Stretching: Leg swings, arm circles, and lunges with rotation help improve the range of motion and prepare muscles for activity.

-Foam Rolling: Using a foam roller to release tightness in muscles and fascia can improve mobility and reduce the risk of injury.

– Mobility Drills: Joint-specific exercises like hip circles, shoulder dislocates, and ankle circles improve joint mobility and function.

4. Injury Prevention:

How can athletes prevent common injuries through training?

– Prehab Exercises: Exercises targeting common injury-prone areas, such as the knees, shoulders, and lower back, help strengthen and stabilize these areas.

– Proper Technique: Ensuring athletes use correct form during exercises and sports-specific movements reduces the risk of overuse injuries.

– Balance and Stability Training: Using tools like balance boards, stability balls, and BOSU balls improves proprioception and reduces the risk of ankle sprains and falls.

– Rest and Recovery: Adequate rest between training sessions, proper nutrition, and hydration are essential for injury prevention and overall performance.

5. Skill Enhancement:

How do athletes improve specific skills through training?

-Drills and Repetition: Athletes practice specific movements and skills repeatedly to improve muscle memory and technique.

-Feedback and Coaching: Coaches provide feedback and guidance to correct errors and refine skills.

-Simulation Training: Creating game-like scenarios in practice sessions helps athletes apply skills in realistic situations.

6. Injury Prevention:

   – A key component of performance-based training is reducing the risk of injuries. This involves proper warm-up routines, strengthening vulnerable areas, and correcting movement imbalances.

7. Periodization and Planning:

   – Training programs are structured with periodization, dividing the training year into specific phases (off-season, pre-season, in-season, post-season) with varying intensities and focuses to optimize performance and prevent burnout.

Who Benefits from Performance-Based Training?

Athletes at all levels, from beginners to professionals, can benefit from performance-based training. It’s especially valuable for those aiming to:

– Improve overall athletic performance.

– Excel in their sport and reach higher levels of competition.

– Rehabilitate after an injury and prevent future injuries.

– Enhance specific skills and abilities relevant to their sport.