All Star Training Program

The Long-Term Athletic Development (LTAD) model is a comprehensive framework for developing athletes over time. At B3 Sports Performance, we emphasize the importance of building a strong base of fundamental athletic skills and gradually advancing to more complex movements and techniques. This model ensures athletes don’t just focus on short-term gains but develop skills and strength that will serve them throughout their careers.

The All-Star Training Program incorporates this model by focusing on movement literacy, which refers to mastering the fundamental movement patterns that all athletes need to perform successfully in their sport. Through teaching the five foundational weight training movements, athletes learn the proper techniques that will help prevent injury, improve strength, and enhance overall athletic performance.

Movement literacy is the ability to move effectively and efficiently in various physical contexts. It includes mastering fundamental movement patterns such as:

• Squatting
• Hinging
• Lunging
• Pushing
• Pulling

By developing proficiency in these fundamental movements, athletes not only improve their strength and mobility but also build a solid foundation for more advanced sports-specific training. In our All-Star Training Program, we focus on teaching these movements properly, ensuring athletes develop the skills they need to excel in weight training and beyond.

The All-Star Training Program at B3 Sports Performance is designed to build on the foundation of our Competitive Speed Program, taking athletes’ performance to the next level. The key components of this program include:

1. Complementing the Competitive Speed Program

The Competitive Speed Program focuses on enhancing an athlete’s speed, agility, and explosive power. The All-Star Training Program builds on this by introducing athletes to the foundational principles of sports science and weight training. While the speed program helps athletes increase their quickness and acceleration, the All-Star program develops the strength and power required to maximize these physical attributes.

• Speed and Strength Synergy: Combining speed drills with strength training allows athletes to move faster, generate more power, and perform better in competition.
• Sports-Specific Power Development: The integration of strength training with speed work ensures that athletes become more explosive and develop the power needed to excel in their sport.

2. Introducing Athletes to Weight Training

In the All-Star Training Program, athletes are introduced to the five foundational weight training movements in a safe and structured manner. These movements form the basis for all advanced lifting techniques and are crucial for developing strength and preventing injuries. The five movements taught include:

• Squat: The squat is a key movement that develops lower body strength, particularly in the quads, glutes, and hamstrings. Strong legs are essential for running, jumping, and overall athletic performance.
• Hinge: The hinge movement, such as the deadlift, targets the posterior chain (back, glutes, hamstrings), improving posture, explosiveness, and athleticism.
• Lunge: Lunges improve balance and unilateral leg strength, ensuring that athletes can move efficiently in all directions, whether in a sport like basketball, soccer, or football.
• Push: Push movements, including bench press and overhead press, develop upper body strength and pressing power, critical for sports like football and baseball.
• Pull: Pull movements, such as rows and pull-ups, are essential for building upper body strength and posture. Strong pulling muscles help athletes maintain balance and stability.

By mastering these foundational movements, athletes set themselves up for long-term success in both weight training and sports performance. The All-Star Training Program emphasizes proper form and progression, ensuring that athletes develop strength gradually, with a focus on long-term development.

3. Setting the Foundation for Future Athletic Careers

Our All-Star Training Program is built with a focus on long-term athletic success. Through age-appropriate training and proper progressions, athletes develop the physical and mental tools necessary to succeed at higher levels of competition. The program follows a periodized training model, meaning that the intensity and focus of the training will adjust over time to prevent burnout and ensure continuous improvement.

As athletes continue through the program, they will transition to more advanced sports-specific training that tailors to their needs. The foundation laid through movement literacy and foundational weight training allows athletes to safely and effectively move on to more complex training as they progress in their athletic careers.

4. Science-Based Training Methods

At B3 Sports Performance, we combine time-tested training principles with the latest advancements in sports science. Our program is designed to optimize every aspect of athletic performance, from strength and power development to recovery and nutrition.

• Biomechanics and Movement Analysis: We assess each athlete’s movement patterns to ensure that they are moving efficiently and reducing the risk of injury. This data is used to personalize their training plans.
• Periodization: Our periodized approach ensures that athletes build strength and power at the right time while avoiding overtraining. This approach allows athletes to peak at the right time during their season.
• Recovery and Nutrition: Recovery is just as important as training, and we educate athletes on proper nutrition, hydration, and recovery strategies to maximize performance and reduce injury risk.

5. Performance Tracking and Data Analysis

We track every athlete’s progress using cutting-edge performance testing and data analysis. This includes regular assessments of speed, strength, and power to ensure that each athlete is making progress and meeting their goals. Our detailed reports provide athletes with valuable insights into their strengths and areas for improvement, helping them stay on track and continue progressing.

If you’re ready to take your athletic performance to the next level, the All-Star Training Program at B3 Sports Performance is the perfect fit. By combining speed, strength, and sports science with a focus on movement literacy and the five foundational weight training movements, this program provides a comprehensive approach to developing well-rounded athletes who are prepared for success at any level.

Contact us today to learn more about how the All-Star Training Program can help you or your athlete build a strong foundation for future athletic careers and unlock their full potential. At B3 Sports Performance, we are dedicated to helping athletes get better—now and in the future.

B3 Sports Performance – Where Athletes Get Better.

“B3 provides a very comprehensive training program that addresses all aspects of athleticism including speed, change of direction, strength/power, mobility, and motor control. The programming is based on scientific principles and tailored to the specific needs of each athlete. The small coach to player ratio ensures each person gets the necessary attention and feedback to ensure they reach their optimal performance. Highly recommend joining the B3 Team.”

-Braden Forscutt – Jacksonville, Florida

“I have been going here for a few months now. The trainers are great and they have helped my game tremendously.”

-Noah Simmons – Ponte Vedra Beach, Florida