Ocampo Strength and Performance Training

10-5 Single Leg Hop RSI Test - Measure lower body stiffness and neuromuscular control (Airtime/Ground Contact Time) - Compare limbs for asymmetries - Test is less sensitive for fatigue = more reliable #jumptest #raleighsportperformance #reactivestrength #basketballtraining #raleighstrengthandconditioning #

Yes, lifting heavy is important, but it’s not the goal. The goal for athletes is to chase adaptations that will help them excel in their sport, not excessive soreness or tiredness that prevents them from performing. By using Reps in Reserve (RIR) and Rate of Perceived Exertion in Training (RPE) can help athletes adjust their training sessions based on readiness to minimize fatigue/stress and maximize performance. #strengthprogramming #sportperformance #sportperformancetraining #repsinreserve #rateofperceivedexertion #rir #rpe

Attention Athletes! Take care of yourself and get some sleep 💤 One of the easiest ways to enhance your sport performance is getting adequate amount of sleep. You will feel more energized, focused, and in a better mood for the next training session or game because you’ve given your body time to recover. Best of all, it’s a free method! Swipe left for the best strategies to maximize your sleep. #sleep #raleighsportperformance #strengthandconditioning #athleticdevelopment #highschoolathlete #collegeathlete #proathlete

Load Demands
🔨When proper overload is programmed, muscular and tendon adaptations will occur
🔨Volume, weight, tempo, etc. dependent on goal (hypertrophy, max strength, plyometric, rehabilitation, injury prevention)

Speed Demands
🔨Rapid recruitment of muscular unit is necessary moving faster and decelerating quickly
🔨Important for injury prevention, if only train slow, body is not prepared movements beyond that speed

Skill Demands
🔨Most movements in life (not just athletic ones) happens in 3 dimensions - saggital plane (up/down), lateral plane (side to side), transverse plane (rotational)
🔨If only train in one plane, the ability to control your body outside of that plane decreases thus inc risk of injury
🔨Transfers better to sport/everyday life the more similar the training activity is to the given task