Apr 14 2024 9 mins
As an S & C Coach for Professional Athletes, it is imperative that I use my time wisely.
Typically, I only have my athletes two to three times per week.
Sometimes, it is a short 3 to 4 week period to start or finish camp.
Other times, I get the opportunity to spend 8 to 10 weeks building a general base of strength and aerobic capacity, before transitioning to more specific speed/power and endurance/conditioning work.
Regardless of the time period, everything I program needs to have a specific intent.
I'm doing the biggest bang-for-buck drills I can, to suit the intent of the session/week/block/phase/program/camp etc.
The RAMP protocol is my go-to, systematic way of preparing myself and my clients for the training sessions they are about to undertake.
I see so many people just doing random work for their warm-up, which is better than nothing, but not optimal to prepare the mind and the body to get the most out of a structured training session.
This formula can be applied to any training program, and should be tailored specifically to the modality of training, movement requirements, exercise selection, and individual needs required for that day's training session.
Raise
- Heart rate
- Respiratory rate
- Core temperature
- Blood flow to working muscles
- Viscous fluid to specific joints
Activate
- Fire up the stabilisers
- Connect to prime movers
- Integrate synergists into compound movements
Mobilise
- Release tension in tight muscles
- Increase range of movement
- Align the joint to optimise movement patterns
Potentiate
- Practice/warm-up/ramp up sets
- Refine technique and skill
- Ramp up central nervous system to match the upcoming session
The RAMP Package is a 60-Day Introduction to the Mobility, Stability and Prime Modules, delivered via the Coached By Kobes App.
18 routines to give you what you need for as little as 10 minutes a day!
- 5 Mobility routines progressing from beginner to advanced
- 6 Stability routines progressing from beginner to advanced
- 7 Prime routines progressing from beginner to advanced
This is Phase 2 of 3 in the Live Train Perform Modular Training System.
Phase 1 - Build The Base Program (30 days)
Phase 2 - RAMP Package (60 days)
Phase 3 - LTP Foundations Program (90 days)
Elements and principles learned in Phase 1 and 2 feature in Phase 3, the LTP Foundations Progr
Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.
"I shouldn’t be in the position I am right now."
The odds were stacked against me:
● Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life
● Caught up with the wrong crowd, stealing, drugs, skipping school
● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000
14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins
#coachedbykobes
#livetrainperform
#modulartrainingsystem
Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!
https://www.coachedbykobes.com/