Contrast Training for Speed and Power

Here at SST Burlington we are big fans of everything power and speed! One type of training that we use with our athletes to help them achieve results is contrast training, a form of complex training. This type of training involves alternating a set of resistance exercise with a set of plyometrics or speed drill.

This type of training is a more advanced style that we use with athletes who have a great deal of basic strength and training experience. This style of training works to help advance the force/velocity continuum characteristics of our athletes, by working both ends of the force/velocity curve at the same time. The increase in speed and power from this type of training is derived from a concept called post-activation potentiation, that improves muscle function. Why this is important to us and our athlete’s is that the methods we use are backed by scientific evidence, but more importantly get our athletes great results!

Compared to regular resistance training, a recent meta-analysis has identified contrast training as more effective than regular resistance training for improving speed and counter movement jump, a great indicator of athletic power (Pagaduan et al. 2019, J. Strength Cond. Res.).

Though this type of training is great, we use a variety of different training modalities at SST Burlington to help our athletes get results, and while this is a great form of training it takes a great coach to identify what you personally need to improve performance for your sport.

Come check us out at SST Burlington, and our summer High Performance Camp to help you get results this summer and improve your speed and power for your sport!

Register for our 2019 HP camp!

High-Performance Summer Camp Alumni

As spring rolls into summer, and high school and elementary schools are wrapping up this means the fun is just around the bend!

SST has had the pleasure of running our High Performance (HP)summer camp for so many years.  The main two reasons this camp has been so successful for SST is :  The great athletes that have taken part in it and the no nonsense approach we take in  training the kids. There is one simple secret to success, just work your butt off day in and day out.

We have had so many great athletes that gone through our HP summer camps. Here are a few of the alumni just to name a few:

Andrew Campbell – NHL/AHL

Tim Brent – NHL/AHL

Kyle Clifford – NHL

Dillon Guy – CFL

Mercer Timmis – CFL

Liam Dick – University of Pittsburgh Football

Kyle Hergel – University of North Dakota Football

Nick Mardner – University of Hawaii Football

Tyrell Richards – Syracuse University Football

Josh Palmer – University of Tennessee Football

The Best thing about our HP summer camp is that we can have so many different athletes from all sorts of different sports training hard and grinding together.  The culture that blossoms during this summer HP camp will not only make your son or daughter a better all-around athlete but they will learn how to work and compete from athletes the level above them!

Give us a call at 905-632-3558 to get signed up for our HP summer camp, spots will go very quickly because of the success and reputation that this camps has! We look forward to seeing all the future star athletes out there this summer!

Register for our 2019 HP camp!

Dropping Dimes

In the last month I have been fortunate to have two of my Qb’s receive D1 FBS scholarships.  This is amazing when you realize in the state of Ohio (717 schools play football) and only 2 Qb’s received D 1 scholarships!

I am so proud of these two fine young men!!  I have been blessed to train 1000’s of great Qb’s over the years. With the CFL adding the Canadian QB to the ratio there is no better time to be a Canadian QB!

 With all this new info – It has me thinking – what made these two Qb’s so good other than their dedication to hard work and their HATRED to lose?

Two main attributes stuck out:

  1. Accuracy
  2. Athleticism

As we all know it is very difficult to project success at any level especially at the NFL. The one attribute that seems to predict success is QB accuracy through his high school and college careers.

With players getting bigger and faster – Qbs needs to be athletic in the pocket and to extend plays and make something happen.

With this in mind I have created a NEW CAMP for QBS- DROPPING DIMES!

This camp will still focus on Qb technique and skills (footwork and eyes- 2 huge skills- will discuss the importance next week) and Athleticism!

Start Date: July 4th, 2019

Qbs will train 3 times per week – for 4 weeks!

Breakdown

  • Monday – skill training and Plyometric/ Strength training
  • Tuesday– Speed and Strength training
  • Thursday– skill training and Plyometric/ Strength training

A total of 36 hours training in one month!

Here is what to expect:

  1. Refined technical skill so you can be more accurate
  2. Reshape your body ( nutrition plan included)
  3. New found speed
  4. Strength training SPECIFIC for QBS!
  5. FUN!

Here is a video of Callum Wither (class of 2022) Dropping DIMES!

I am excited to run DROPPING DIMES this July! Unfortunately I will only take 8 QBS to MAXIMIZE their results ( a few spots have been taken).

What do you need to do?

Please email me directly at ljusdanis@sstcanada.com and state –

“Coach I want to DROP DIMES!”

Also, don’t forget about our Summer Camp 2019.

Register for our 2019 HP camp!