Individualised programming for improved sports performance through Specific Physical Preparedness and General Physical Preparedness.
The Range of Motion Sport Performance Program has been constructed by Director of Range of Motion, Dan Williams - Exercise Physiologist and Exercise Scientist.
For athletes, maximising sporting performance is the common goal. Here lies the key to sports specific exercise. The underlying aim and measure of a program’s success is an improvement in performance. Whether this success is measured in time, weight, centimetres, accuracy or score, maximising performance must be the sole goal.
Range of Motion employs two seemingly opposite, though highly complementary approaches to improving sporting performance. The first is Specific Physical Preparedness (SPP), and the second is General Physical Preparedness (GPP). Each method and its respective inputs are outlined below.
Clients completing Range of Motion's Sports Performance Program will work one-on-one with one of Range of Motion's staff, receiving a completely individualised service based on the client's unique requirements.
Specific Physical Preparedness.
SPP revolves around specific sport modelling. This determines the requirements for elite performance in this specific sport. This occurs on two levels. Physiological Modelling determines the physiological requirements (relative importance of each of; cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy), while Mechanical Modelling biomechanically determines the specific muscular requirements required to complete the sport based movements. For example, a Physiological Model for a sprint swimmer may indicate the need for high levels of power and speed, while a Mechanical Model indicates the requirement for strong hip, rotator cuff and mid back musculature.
Range of Motion’s Exercise Physiologists will administer both models to ensure maximum effectiveness of programming.
Simply speaking, Specific Physical Preparedness identifies what an athlete needs to succeed at their specific task or skill, and gives them more of it.
General Physical Preparedness.
GPP’s role in maximising sports performance is in ‘filling the holes’ created by Specific Physical Preparedness. The best way to improve performance at a task (whether it be sporting or other) is to train at that task. This is especially true for novices. As expertise in this task develops however, adjunct methods must be employed to ensure further improvement.
GPP as prescribed by Range of Motion is an actively generalist, ’anti-specialist’ approach to physical fitness, as it exists through cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are competent in your weakest of these physical skills. General Physical Preparedness improves performance across varying tasks, skills and time domains (over seconds, and over hours).
The achievement of GPP is born from variation. To be good at anything, you must train for everything. To this end, the programming has origins in gymnastics, weightlifting, sport, athletics, powerlifting and Olympic lifting. To ensure mastery across as many physical domains as possible, the movements we train must emulate the movements we may be required to complete in life—whatever the arena may be. Functionality here is the key. There is no room for isolated, contrived movements. These movements and countless more and randomised and performed hard and fast. Intensity is the key.
Fitness is not finite in size. An improvement in GPP will not elicit a drop in SPP.
An additional benefit to GPP is the injury preventing effect it has by balancing the relative weaknesses of a specialist athlete with their highly trained and developed muscles and systems.
The Scientific Method.
As with any true science, Sports Specific Programming must conform to the scientific method. The program is objectively scrutinised by this method. We test baseline proficiency across the ten components of fitness. We hypothesise that an athlete will get better at them and construct a program with the aim of making this so. We measure and score each session—either by overall work capacity or through the individual components of number, time, distance and force. We replicate past sessions, collect the data, plot it over time relative to previous measures and thus gauge the success of the program. We modify, then repeat the process. The result is a direct measure, in percentage terms—a constantly updated measure of improvement in performance.