Sport Training

When training for your sport it is important to incorporate an overall fitness program. This helps develop a sound base for your athletic activity. This routine is carried out over the entire year during the off-season, preseason, and season. Throughout the off-season you develop muscular and aerobic endurance while during the preseason and season you focus on muscular strength and explosive power. By including the focus areas under this sequence of training over the year you create a foundation for overall sport fitness. MUSCULAR ENDURANCE Static Stretching Static stretches are done to...Read more
As an athlete you will always have the drive to do more. With the pressure of competition and wanting to be successful you will push yourself beyond limits. While some consider things like performance enhancing drugs the enemies to excellence the true culprit can often be yourself. Overtraining is “a process involving an excessive training load, coupled with inadequate recovery” 1 . Overtraining Syndrome is when this process has gone to the extreme. We will discuss what overtraining is, who is prone to have it, and how to prevent yourself from being overtrained. “Over-...Read more
Periodization is a way to set up structure to your workout. It includes the right exercises, intensities, loads to lift, frequency and duration of training, and more 1 . For an athlete this is the overall design of your training program for the year. It is important for you to use this to maximize performance throughout all your training seasons, especially competition time. It is an effective way to allow your body to prepare for the demands of sport. While the best time to use periodization is during championship season it is also useful throughout the year. It is a systematic way to add...Read more
Remember that commercial that showed an athlete doing a thousand plus sit-ups to train for a sport? The boxer is dripping with sweat from doing sit-up after sit-up. Strengthening the core used to be considered thousands of sit-ups and curl-ups. We now know that these exercises are not effective to train you for performance sport. In fact, they actually could hurt you physically and not help you perform your sport the best you can. The "core" is the trunk area of your body that transfers power during movement. It is very important to have a strong core for any athletic event. This...Read more
Regenerating your body is about making healthy choices. Every time you train you stress your body physically and mentally. When you are not training you should make choices that maintain a healthy balance. This means choosing activities and actions that benefit you overall to keep you healthy and happy. Did you know that you can help regenerate yourself by… Think prevention - Most sports injuries are preventable. It is up to you to play within the rules, wear the appropriate gear (clothing, footwear, and equipment), and make sure you are physically and mentally prepared to play...Read more
For you to perform to the best of your ability, it is important that you achieve a balance between your exercise training (stimulus that creates the physiological adaptation) and your rest (time that allows your body to incorporate the new adaptations). The combination of both exercise training and rest are essential to make you stronger and more efficient. To assist you in optimizing this balance of training, it is important that you understand the concept of "tapering for competition". This is the last phase of your training program where the goal is to reduce as much fatigue and...Read more
WARM-UP The objective of warming up is to prepare your body for the upcoming activity. During this time your heart rate increases to encourage blood flow to the muscles needed for exercise. These muscles are now able to loosen up and be used effectively. There are two types of warm ups, a general warm up and a sport specific warm up. What you do to warm up is dependent upon the physical demands of your activity and your sport. Did you know that before your activity you should… Warm up muscles slowly by walking, jogging, and/or swimming for 10-15 minutes, try to choose exercises that...Read more
Pilates is not the latest exercise fad used by celebrities. Today it is being used by athletes involved in many different sports to help them enhance athletic performance, improve technique and prevent injuries. Pilates is a mind/body exercise method that is designed to give you strong and flexible muscles without adding bulk. It focuses on strengthening the core stabilizing muscles of the body, including the pelvic floor, deep abdominals, buttock muscles and the muscles that support the shoulder girdle and rotator cuff. At the same time, Pilates exercises work on increasing flexibility of...Read more
Flexibility is specific for each joint in the body. How structural features including muscles, tendons, ligaments, and bones are put together, can limit a joint's range of motion. Range of motion is how far your joints can bend, and in what direction. Despite structural limitations to a joint, it is almost always possible to improve flexibility by stretching your muscles. Appropriate stretching has many benefits, including better performance and potentially fewer injuries. Pay particular attention to the areas that you feel are the tightest. In runners and walkers, these are usually the...Read more
MODERATION, CONSISTENCY and REST are three important rules that will help to guide you through your new fitness program. Moderation Start slowly! Avoid going to extremes in any aspect of your training. Even the most experienced runners and walkers need to take care to avoid over stressing themselves. Doing too much too soon may result in injury and possibly hinder you from continuing the program and ultimately achieving your goals. Although your body can take far more stress than it’s generally subjected to, the stress must be applied gradually. The musculo-skeletal (muscles, bones and...Read more


ViaSport Step3

Step 3 of B.C.’s Restart plan is currently in effect. Read Proof of Vaccination requirements regarding access to some events, services and businesses as of September 13, for the most current information.

Interior Health and Northern Health regions are subject to the additional measures detailed on the B.C. government's province-wide restrictions pageInterior Health's news page, and Northern Health news pageContinue to work with your Provincial Sport Organization for current and sport-specific information.