Strength & Conditioning /
Sports Performance

Are You An Athlete Looking To Take Your Performance To The Next Level?

Over the years, Tarek has combined his experience as a coach and former professional athlete with his knowledge attained from NSCA and Barca Universitas to come up with a structure to help athletes of all levels develop the strength, power, and endurance they need to excel in their sport.

Program Focus

The program is focused on improving overall athletic performance through various techniques including resistance training, plyometrics, agility and change of direction drills etc….
Elements to focus on with Athletes:

– Proproception
– Maximal Strength
– Power, Speed & Agility
– RFD (Rate Of Force Development) / Explosiveness
– Aerobic & Anaerobic Conditioning

Motor Unit Recruitement

The size principle states that motor units are recruited from smallest to the largest based on the force demands placed on the muscle. We have lower threshold motor units (Type I) and higher threshold motor units (Type II) and these are recruited based on the increasing demands of the activity.
In order for us to maximize on motor unit recruitment:

– Lift heavy (85%< of 1RM) (Maximal Strength)
– Lift submaximal loads with speed (50-80% 1 RM) (Power)
– High Velocity Movements (Plyometrics)

Maximal Strength

Maximal strength provides the foundation for developing other physical qualities like power and speed making it a key component of athletic performance.

By improving maximal strength, athletes will also improve power output.

However, there are other ways to improve power output, which is why the training program will include plyometrics, speed and agility drills to improve the overall power output and to mimic specific sport gestures and actions into the training ground.

RFD (Rate Of Force Development)

After covering the body’s ability to produce force, we shift our focus to how fast the body can produce it. The rate of force development (RFD) refers to the ability of muscles to generate force quickly, which is essential to sports with explosive actions such as sprinting, jumping and throwing. The goal from developing RFD is achieving maximal power output in a short period of time. Athletes with high RFD are able to produce more force in early stages of a movement allowing them to accelerate faster and achieve higher velocities. Therefore, improving RFD through training can enhance the athlete’s explosive performance.