Training
Leveraging your assessment profile, we craft periodized programs that dose volume and intensity precisely, ensuring you peak on the day that matters while staying injury free.
Periodization
Periodization is the scientific planning of training, divided into phases and specific periods, each with its particular objective, designed for you to reach your peak performance at the desired moment (for example, on the date of a competition, during a specific trip, or in a long hiking expedition you are planning). In each phase, we strategically adjust variables such as volume, intensity, and recovery, ensuring a gradual, safe, and efficient progression of your performance, while also seeking to prevent injuries.
These phases may include an initial base-building period (to develop fundamentals of strength and endurance), followed by more advanced development periods (focusing on specific capacities, such as power or speed), and finally, fine-tuning and recovery phases (known as “peaking”), where the body prepares to achieve its peak performance. In the end, all these stages add up, so that you reach the peak of your conditioning exactly when you need to deliver your best result.
Below is an example of a periodization:
📈 Whether it is an executive who, as a New Year’s resolution, wants to run 10 miles by the end of the year, a police officer planning to walk the Camino de Santiago de Compostela during vacation, or an athlete striving for Olympic qualification, all can reach their physical peak through well-structured periodization. On the other hand, random training does not clearly define when you will reach your best performance and also increases the risk of injuries due to the lack of proper planning.
🏊♂️ A swimmer wants to achieve his best time in the 100-meter butterfly during the National Championship, scheduled for December. Periodization divides the training into specific phases: initially, the physiological base is developed to support the rest of the season; as the championship approaches, the focus shifts to more intense speed and power training. In the final stage, volume and load are reduced, allowing for optimal recovery to reach peak performance on the exact day of the competition.
📌 Note: It is necessary to purchase at least one assessment from the Performance Package along with the periodization package. The monitoring package is recommended but not mandatory.
As in the graph exploring de Force Velocity curve (in Sports Science menu), it is essential to understand where your sport falls on the Force-Velocity curve and assess your specific strength and speed profile. With this information in hand, we can prescribe your training in a precise and personalized manner.
The graph below presents a study that relates exercises to specific points on the Force-Velocity curve. This material will be extremely valuable, as by knowing exactly where your sport fits and identifying the areas where you need the most development, we will have the necessary foundation to structure truly effective training.
The figure below illustrates how different training approaches can modify your Force-Velocity curve profile, indicating what type of work (for example, maximum strength training, power training, or mixed training) induces specific adaptations at each point of this curve. This way, it is possible to tailor your training for more precise gains, whether in strength or speed, according to the individual needs of each athlete or practitioner.
Only someone with expertise and a strong understanding of the data obtained from assessments, along with knowledge of training, will be able to collect all the information and transform it into an effective training program tailored to your goal.
Long Term Athlete Development (LTAD)
In sports development, errors in the early stages of training can permanently compromise a young athlete’s performance. The lack of structured planning, excessive early training loads, or premature specialization exponentially increase the risks of burnout, chronic injuries, and the loss of future competitive potential.
LTAD is a science-based model, developed to ensure that an athlete reaches peak performance at the right time, without compromising health and athletic longevity. This framework respects growth phases and biological maturation, allowing young athletes to develop their physical, technical, and psychological capacities progressively and sustainably. In addition to developing different physical abilities, each one is introduced at a planned stage of growth, when the child or young athlete has the greatest physiological and neurological predisposition to learn and consolidate each skill. This process follows the “trainability windows” outlined in LTAD.
Why is LTAD essential?
- Prevents early overuse injuries: By respecting the biological maturation of young athletes, the model prevents excessive stress before the body is ready, ensuring it can handle greater intensities in the future.
- Maximizes athletic potential: By aligning training with growth phases, LTAD respects the biological individuality of each athlete, optimizing long-term development.
- Reduces the risk of burnout and early dropout: The model promotes balanced development, avoiding disproportionate pressures and training loads that can lead to physical and mental exhaustion.
- Fosters complete motor development: By progressively integrating technical, physical, and psychological aspects, LTAD builds a solid foundation for high performance.
- Takes advantage of trainability windows: Each physical ability is developed at the ideal age, when physiological and neurological predisposition for its improvement is highest, making the process more effective and long-lasting.
Science and Performance Go Hand in Hand
Studies show that athletes following a structured LTAD model have significantly lower injury rates and greater competitive longevity. Unlike outdated approaches that force early specialization, LTAD applies principles from exercise physiology, neuroscience, and biomechanics to optimize training in an individualized and adaptive way.
If you want your child or athlete to reach their true potential, investing in a scientifically validated method is essential.
There are no shortcuts to high performance, only the right path to follow.
As shown in the figure above, LTAD (Long-Term Athlete Development) is widely studied and has a well-established structure for long-term athlete development. However, unlike what is observed in the direct application to sports illustrated in the figure, our approach will focus on the physical development of the young athlete, rather than the nuances of the sport. In other words, we will focus on the scientific principles of LTAD aimed at developing physical capacities, respecting growth and maturation, so that the athlete can maximize their potential in the future.