CROSSFIT PROVIDENCE POWER
A strength, speed and agility program for all athletes at all levels of fitness.
Matt, a Xavierian High school wrestler and rugby player, now attending URI this Fall, works with Coach Mike using resistance bands to improve his starting speed.
The proving ground for any athlete is on the field. Greater strength and speed are essential to make the team and stay on the field.
The concept of the CFP POWER program was designed by a former NFL player, John Welbourn, a 10-year pro who played with the Philadelphia Eagles and Kansas City Chiefs.
Click here to watch a video with John Welbourn on CrossFit Football: [wmv] [mov]
Dana, a Brown University student and rugby player, works on her deadlift to improve strength.
FEATURES OF THE CFP POWER PROGRAM
The ultimate goal of the CFP POWER program is to prepare you to play your sport. Our methodology is a pyramid approach to training. In order to play in your game, you the athlete, must excel in practice and be noticed by the coach. Excellence requires athleticism. Athleticism is based on strength, speed, agility and metabolic conditioning. Our program focuses on building strength, speed, agility and metabolic conditioning in athletes to give them the competitive advantage so that they can excel in their sport. To accomplish this task we focus on:
- Enhancement of spinal stability, joint stability and joint mobility; the base components for strength, speed and agility.
- Maximal and Explosive Hip Extension: The power needed for any athletic movement comes from extension of the hips. Every training day, we will train for maximization of the athlete's hip extension, so that they can maximize their power and speed.
- Full Body Approach: There is not one sport where you are not required to use your full body. Many programs break-up their routines into upper and lower body. We take a full body approach everyday, to mimic the demands of whichever sport the athlete plays.
- Safety First: Athletes will learn how to safely and correctly perform the major strength movements: deadlift, squat, bench press, power clean and jerk.
- Jumping: Since explosiveness is measured by the broad jump, vertical jump, 40-yard sprint and 5-10-5 drills at combine camps, we will work on body mechanics so that the athlete can excel in these drills.
- Flexibility: Strength, speed, agility, and conditioning, get optimized with flexibility, so athletes will learn how to enhance their training with an effective stretching routine.
- Mental Toughness: Outside of the physical realm of sport, there is a mental component. When athletes get tired, and put under stress, the potential to make unwise decisions increases. We will work on resistant thinking to help prepare athletes for the challenges of their sport.
- Nutrition: Athletes will learn how to optimize their power output by eating the correct fuel their bodies need for peak performance, and learn about the foods which will take them to the next level, no supplements needed!
CrossFit Providence's POWER is a program designed by combining Crossfit, CrossFit Football, and the fundamentals of strength training for contact sports. The coaches involved in the development of the program include strength and conditioning coaches for Deion Sanders and Boxer Antonio Tarver, ranked US Olympic lifters, and leading strength coaches in the US. Not only has this program been created by top athletes, but it has been used to compete at the highest levels of professional sports.
The utility of this program is not theoretical; it has not been designed by someone that thinks it might work, but by athletes and coaches that have dominated at the highest levels of competitive athletics.
SIGN UP: mike@crossfitprovidence.com
CONTACT:
Mike Liberatore
CrossFit Trainer
Providence College Rugby Coach
401-261-2852 mobile
mike@crossfitprovidence.com
Judah Boulet
Crossfit Football Trainer
High School Rugby Coach
judah@crossfitprovidence.com
Matt, working on his deadlift and pressing movements using a tractor tire with Coach Judah. You can see how this movement replicates the driving movements used in Football, Rugby, Lacrosse, Hockey, etc.