“Live the Spartan Life!”
The Spartan life is defined by unparalleled discipline, honor, courage, toughness, ferocity and hard work. The Spartan’s devotion to the warrior lifestyle is legendary. Spartan men were so dedicated to their craft that they would not sleep with their wives before battle. Throughout the world, Spartan soldiers were respected for their fearlessness in combat. The most famous Spartan battle was recently immortalized in the film 300, where a severely outnumbered band of warriors held off thousands of Persian soldiers at the “Hot Gates” of Thermopylae.
Spartan Performance Solutions is committed to these values. You will get better, you will train valiantly, you will overcome obstacles and you will not rely on old excuses. At SPS you will not be allowed to coast and get by. If you make a commitment to us, we will make a commitment to you, to facilitate you breaking through barriers and achieving new heights.
Spartan women were known to send their sons and husbands to battle with the mantra, “Come home with your shield or on it!” We at Spartan Performance Solutions call you to embrace that philosophy leaving nothing on the battlefield that you could have done to accomplish your goals.
“Come home with your shield or on it!”
The Spartan life is defined by unparalleled discipline, honor, courage, toughness, ferocity and hard work. The Spartan’s devotion to the warrior lifestyle is legendary. Spartan men were so dedicated to their craft that they would not sleep with their wives before battle. Throughout the world, Spartan soldiers were respected for their fearlessness in combat. The most famous Spartan battle was recently immortalized in the film 300, where a severely outnumbered band of warriors held off thousands of Persian soldiers at the “Hot Gates” of Thermopylae.
Spartan Performance Solutions is committed to these values. You will get better, you will train valiantly, you will overcome obstacles and you will not rely on old excuses. At SPS you will not be allowed to coast and get by. If you make a commitment to us, we will make a commitment to you, to facilitate you breaking through barriers and achieving new heights.
Spartan women were known to send their sons and husbands to battle with the mantra, “Come home with your shield or on it!” We at Spartan Performance Solutions call you to embrace that philosophy leaving nothing on the battlefield that you could have done to accomplish your goals.
“Come home with your shield or on it!”
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SPS Performance Principles:
As a Spartan Performance Solution’s Athlete, you'll use cutting-edge scientific methods to build better sports-specific muscles that perform again and again under the stress of competition and resist injury. More importantly, you'll learn to tap into the unlimited potential of the human nervous system with state-of-the-art training techniques and movements. This powerful combination opens the door to competing at levels higher than you ever expected.
Specificity:
After establishing an understanding of your strengths, weaknesses, and imbalances, the SPS staff designs a science-based program to optimize performance and limit injury risk. Additionally, we'll educate and encourage you to consider this as a first step towards gaining control of your future success by better understanding your own body and its unique requirements.
Exercise prescription is never generalized since each athlete's goals, sport played and their personal physiology are unique. Based on your individual needs, your programs may include the following:
Linear Speed Development
Acceleration
Strength Development
Injury Risk Assessment and Prevention
Agility and Lateral Speed Development
Biomechanics Assessment
Nutrition Consultation
Metabolic/Energy System Development
Explosive Power Development
Mobility/Flexibility
Body Mass Management (increasing or decreasing body mass for performance)
Multi-Directional Speed
Sensory Integration Training
Reaction
Sports Vision Training
Regeneration/Recovery
Soft Tissue Management
First Step Quickness
Vertical Jump Training
Progressive Overload:
The body adjusts to work by getting better, stronger, faster, etc. in response to a training stimulus. You must train long enough or hard enough to tire the muscles or overload the bodies energy systems to produce a “training” effect. Our bodies being such a wonderful and adaptive biological system will react to this overload by improving our capability in the specific area being worked. If you don’t work hard enough there is little training effect or if you work players too hard they might be sore for too long or incur injuries. Once the body has adapted then you must increase the load, effort or duration to match the increased capability – hence progressive.
Acceleration:
Speed is a product of stride length (the distance your hips travel in a stride) and stride frequency (the number of steps you take in a given time period). However, you will not reach top speed by focusing on increasingly larger steps to increase stride length or taking short, quick steps to increase stride frequency. Instead, top speeds are created by applying 'optimal' force to the ground. Both length and frequency are improved by strength so better strength application results in faster speeds. Really, acceleration training is a form of strength training.
Ground contact times (the amount of time each foot spends on the ground) are another important factor to consider during acceleration. During the earliest parts of acceleration, especially the first two steps, you are trying to overcome (inertia) the weight of your body by moving it forward as quickly as possible. This takes a great deal of strength and power. The stronger and more efficient you are, the more you can extend your acceleration phase.
Recovery:
Rest and recovery are critical to an athlete's overall success. Athletes are typically motivated to train hard in the weight room and invest in their speed and conditioning workouts but often pay little attention to restoration methods. When athletes are in the weight room or doing speed/conditioning drills, they are breaking down the body, thus they don’t actually get any stronger in the weight room. It is only through the recovery process that the athletes fully recover beyond their original state, becoming stronger and faster. We will encourage our athletes at SPS to follow the following three simple steps to recovery.
1. Get 8-9 hours of sleep per night
2. Post workout stretch/massage
3. Take two days completely off per week for mental and physical well being.
Tutelage:
Tutelage is defined as guardianship or a guiding influence. SPS is committed to keeping its stable of athletes small enough so that each athlete receives the attention they need to explore and achieve their performance potential. Our goal is not only to train athletes and highly motivated everyday people, but to mentor them. We aim to give you the tools to help yourself. We can’t be there to hold your hand throughout your life and you shouldn’t want us to. It is up to you to take the knowledge and skills that we impart at SPS and integrate it into your daily life. Spartan Performance Solutions is dedicated to guiding you to unprecedented heights and to giving you the keys to total health for a lifetime.
Adaptation:
The body will react to the training loads imposed by increasing its ability to cope with those loads. Adaptation occurs during the recovery period after the training session is completed. If exercises lasting less than 10 seconds (ATP-CP energy system) are repeated with a full recovery (approximately 3 to 5 minutes) then an adaptation in which stores of ATP and CP in the muscles are increased. This means more energy is available more rapidly and increases the maximum peak power output. If overloads are experienced for periods of up to 60 seconds, with a full recovery, it is found that glycogen stores are enhanced. The most noticeable effect of weight training with heavy loads on fast twitch muscle fibers is larger and stronger muscles (hypertrophy). Our program will not allow athletes to stagnate at plateaus. As the body adapts to the training stimulus your regimen will change to create muscle confusion and increased gains.
Nutrition:
It is physically impossible to build your body or make performance gains without proper nutrition. The body is a system and it will respond to what is put into it. If you starve the body, then it will respond by slowing the metabolism to protect itself. Intense exercise, such as you will endure in the SPS program, will break the body down. You will desperately need vitamins, minerals and amino acids to replenish your depleted stores and to build on the work you just put in. SPS will evaluate your individual diet deficiencies and make recommendations for proper diet and supplementation. In general we will encourage our clients to follow these six nutrition guidelines:
1. Eat breakfast
2. Eliminate alcohol and caffeine consumption
3. Eat five fruits and vegetables per day
4. Drink one gallon of water per day
5. Consume 4-6 balanced meals/day
6. Consume a post workout meal or shake
SPS Performance Principles:
As a Spartan Performance Solution’s Athlete, you'll use cutting-edge scientific methods to build better sports-specific muscles that perform again and again under the stress of competition and resist injury. More importantly, you'll learn to tap into the unlimited potential of the human nervous system with state-of-the-art training techniques and movements. This powerful combination opens the door to competing at levels higher than you ever expected.
Specificity:
After establishing an understanding of your strengths, weaknesses, and imbalances, the SPS staff designs a science-based program to optimize performance and limit injury risk. Additionally, we'll educate and encourage you to consider this as a first step towards gaining control of your future success by better understanding your own body and its unique requirements.
Exercise prescription is never generalized since each athlete's goals, sport played and their personal physiology are unique. Based on your individual needs, your programs may include the following:
Linear Speed Development
Acceleration
Strength Development
Injury Risk Assessment and Prevention
Agility and Lateral Speed Development
Biomechanics Assessment
Nutrition Consultation
Metabolic/Energy System Development
Explosive Power Development
Mobility/Flexibility
Body Mass Management (increasing or decreasing body mass for performance)
Multi-Directional Speed
Sensory Integration Training
Reaction
Sports Vision Training
Regeneration/Recovery
Soft Tissue Management
First Step Quickness
Vertical Jump Training
Progressive Overload:
The body adjusts to work by getting better, stronger, faster, etc. in response to a training stimulus. You must train long enough or hard enough to tire the muscles or overload the bodies energy systems to produce a “training” effect. Our bodies being such a wonderful and adaptive biological system will react to this overload by improving our capability in the specific area being worked. If you don’t work hard enough there is little training effect or if you work players too hard they might be sore for too long or incur injuries. Once the body has adapted then you must increase the load, effort or duration to match the increased capability – hence progressive.
Acceleration:
Speed is a product of stride length (the distance your hips travel in a stride) and stride frequency (the number of steps you take in a given time period). However, you will not reach top speed by focusing on increasingly larger steps to increase stride length or taking short, quick steps to increase stride frequency. Instead, top speeds are created by applying 'optimal' force to the ground. Both length and frequency are improved by strength so better strength application results in faster speeds. Really, acceleration training is a form of strength training.
Ground contact times (the amount of time each foot spends on the ground) are another important factor to consider during acceleration. During the earliest parts of acceleration, especially the first two steps, you are trying to overcome (inertia) the weight of your body by moving it forward as quickly as possible. This takes a great deal of strength and power. The stronger and more efficient you are, the more you can extend your acceleration phase.
Recovery:
Rest and recovery are critical to an athlete's overall success. Athletes are typically motivated to train hard in the weight room and invest in their speed and conditioning workouts but often pay little attention to restoration methods. When athletes are in the weight room or doing speed/conditioning drills, they are breaking down the body, thus they don’t actually get any stronger in the weight room. It is only through the recovery process that the athletes fully recover beyond their original state, becoming stronger and faster. We will encourage our athletes at SPS to follow the following three simple steps to recovery.
1. Get 8-9 hours of sleep per night
2. Post workout stretch/massage
3. Take two days completely off per week for mental and physical well being.
Tutelage:
Tutelage is defined as guardianship or a guiding influence. SPS is committed to keeping its stable of athletes small enough so that each athlete receives the attention they need to explore and achieve their performance potential. Our goal is not only to train athletes and highly motivated everyday people, but to mentor them. We aim to give you the tools to help yourself. We can’t be there to hold your hand throughout your life and you shouldn’t want us to. It is up to you to take the knowledge and skills that we impart at SPS and integrate it into your daily life. Spartan Performance Solutions is dedicated to guiding you to unprecedented heights and to giving you the keys to total health for a lifetime.
Adaptation:
The body will react to the training loads imposed by increasing its ability to cope with those loads. Adaptation occurs during the recovery period after the training session is completed. If exercises lasting less than 10 seconds (ATP-CP energy system) are repeated with a full recovery (approximately 3 to 5 minutes) then an adaptation in which stores of ATP and CP in the muscles are increased. This means more energy is available more rapidly and increases the maximum peak power output. If overloads are experienced for periods of up to 60 seconds, with a full recovery, it is found that glycogen stores are enhanced. The most noticeable effect of weight training with heavy loads on fast twitch muscle fibers is larger and stronger muscles (hypertrophy). Our program will not allow athletes to stagnate at plateaus. As the body adapts to the training stimulus your regimen will change to create muscle confusion and increased gains.
Nutrition:
It is physically impossible to build your body or make performance gains without proper nutrition. The body is a system and it will respond to what is put into it. If you starve the body, then it will respond by slowing the metabolism to protect itself. Intense exercise, such as you will endure in the SPS program, will break the body down. You will desperately need vitamins, minerals and amino acids to replenish your depleted stores and to build on the work you just put in. SPS will evaluate your individual diet deficiencies and make recommendations for proper diet and supplementation. In general we will encourage our clients to follow these six nutrition guidelines:
1. Eat breakfast
2. Eliminate alcohol and caffeine consumption
3. Eat five fruits and vegetables per day
4. Drink one gallon of water per day
5. Consume 4-6 balanced meals/day
6. Consume a post workout meal or shake
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