Sports & Outdoor X-Training School

WORKSHOPS

ADVANCED ATHLETIC CONDITIONING COURSE
RUNNING ANALYSIS COURSE
INJURY PREVENTION CLINIC FOR RUNNERS
PREHAB TECHNIQUES FOR STRONGER ATHLETES
LUMBOPELVIC TRAINING FOR FUNCTIONAL STRENGTH
UPPER BODY POSTURE & SHOULDER STRENGTH WORKSHOP
THE ABC's of KNEES: REHAB and PREHAB
ATHLETIC PERFORMANCE WORKSHOP
ENDURANCE TRAINING SEMINAR
FUNCTIONAL ANATOMY COURSES
YOGA ANATOMY WORKSHOPS
EDUCATION/CLIENTS TESTIMONIALS
CLIENTS

Prehab Techniques for Stronger Athletes (3hrs)
This workshop is designed to enhance athletic training techniques when working with the active individuals and athletes.

Outline

Creating muscle balance, strength, mobility, elasticity and recovery.
Needs of athletes
Injury prevention for sports specific.
Tissue tolerance
Prehab routine; exercises and stretches.

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Lumbopelvic Training for Functional Strength (12hrs)
This progressive workshop will add a new dimension to your core training knowledge. Learn how to assess, train and build lumbopelvic stability, including training the myofascial slings! This workshop is filled with innovative exercises including systematic strengthening progression to a more functional, powerful body (floor/ medicine ball/ thera-band/ and pulley exercises).

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Athletic Performance Workshop (12hrs)
This workshop is an opportunity to enhance your knowledge in endurance training by learning NEW, valuable training tips. The workshop covers the latest in speed/ power training for building endurance.

Outline

Winter planning for summer athletes.
Training the energy systems
Muscle metabolism and nutrients
Endurance versus overdistance training
Speed and power training
Heart rate and intensity
Blood lactate and the effect on training and performance.
Sports specific updates; swimming/ running/ cycling.
Strength conditioning for performance.

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Upper-Back Posture & Shoulder Strength Workshop– Highly Practical! (6hrs)
How to restore hyper-kyphosis posture and build high-level shoulder strength for the active individual and the sedentary population. Critical information for proper implementation of rehab programs, and post-rehab programs with athletes/ active individuals with shoulder injuries and major weaknesses.

Outline

Upper back posture and injury chain reaction.
Effects of structural changes.
Techniques to improve thoracic mobility.
Exercises and stretches to increase thoracic extension.
Seven shoulder movement direction and how to train them.
Common mistakes.
Guidelines for programming.
Sample program and exercises.

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The ABC's of KNEES: Rehab and Prehab. (3hrs)
1. Knee injury predisposing factors.

2. The Anterior Cruciate Ligament (ACL).
a) The Three common scenarios for ACL tears in Alpine Skiing: Phantom Foot Mechanism; Valgus-external rotation sequence; Body-Induced.
b) The key to healthy ACL.
c) ACL exercises specific.

3. The Posterior Cruciate Ligament (PCL).
a) How the PCL can be damaged.
b) Rehabilitation.

4. Articular Cartilage is fundamental to knee health.
a) Preventing articular injuries.

5. What we need to know about menisci.
a) The four role the menisci play to improve the knee function.
b) The reason why they have limited healing potential.

6.Tendinopathy
a) Patellar tendinosis.
b) Benefit of eccentric training.
c) Eccentric squat program.
d) Advanced eccentric squat program.
e) Guidelines for eccentric exercises.

7. Patellofemoral Pain Syndrome (PFPS) Rehab.

8. Important exercises for knee Rehab and Prehab.
a) Non-weight bearing drills.
b) Beneficial exercises for knee strengthening and increasing stability and proprioception at the knee.
c) Functional weight bearing proprioception exercises for the knees.

9. Important muscles of the knees.

10. Important to know for Prehab.

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All workshops are available for private in-house training.
Class size is limited to ensure quality.
For private bookings and fees, please contact chloe@xtrainingschool.com

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