Copyright 2016 Peak Performance Centre of Excellence Ltd

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2 II Copyright 2016 Peak Performance Centre of Excellence Ltd No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of a Peak Performance Director, except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusions in a magazine, newspaper, or journal and these cases require written approval from a Peak Performance Director prior to publication. For more information, please contact: Peak Performance 40 Somers Road Rugby Warwickshire CV22 7DH info@ppcoe.co.uk Websites: /

3 III Disclaimer The information in this book is offered for educational purposes only; the reader should be cautioned that there is an inherent risk assumed by the participant with any form of physical activity. With that in mind, those participating in strength and conditioning programs should check with their GP, or other health professional, prior to initiating such activities. Anyone participating in these activities should understand that such training initiatives may be dangerous if performed incorrectly, and may not be appropriate for everyone. The authors assume no liability for injury; this is purely an educational manual.

4 IV Contents Introduction... 1 Raising the Heart Rate Jogging / Grid System Using Only Cones A & B Using Complete Square Cycling Skipping... 3 Activate & Mobilise Muscle Activation Joint Mobilisations Integrated Exercises... 5 Potentiate (Stimulate) Dynamic Stretching... 7 The Ultimate Series by Peak Performance Coming Soon!! ULTIMATE STRENGTH & MOBILITY Coming Soon!! ULTIMATE 6 WEEK FAT SHREDDER... 8 About the Author... 9

P stands for Raise the heartrate, Activate your muscles, Mobilise your joints and finally Potentiate (stimulate) your whole body for what activity you re going to do next.

5 1 1 Introduction Warm up like professional athletes with this simple, proven and effective physical preparation protocol. Not only will it improve your performance but it will also reduce the risk of injury! R.A.M.P stands for Raise the heartrate, Activate your muscles, Mobilise your joints and finally Potentiate (stimulate) your whole body for what activity you re going to do next. This short ebook resource is packed full of jems of information including a video database demonstrating all the important exercises and movements they are activated by a password which you ll find in the text preceding the link (make sure you leave the inverted commas out). If you have any problems of questions you ll find heaps of information by visiting or you can me directly at info@ppcoe.co.uk. Good Luck!

6 2 2 Raising the Heart Rate Raising the heart rate is the most commonly known way to prepare the body for exercise. Blood is pumped to the working muscles, the body temperature rises and your joints become nicely lubricated. 2.1 Jogging / Grid System If you re in a gym environment, the treadmill is best for this but you can do 20m shuttles if the gym has a track. If you re outside you can use a grid system (below).

7 Using Only Cones A & B Move forwards from cone A to B, using a foot plant at B to backpedal to cone A; At cone A perform a backwards foot plant to return to cone B at which point you turn side-on and side shuffle back to cone A, once at A side shuffle back to cone B (this sequence can be repeated twice) Using Complete Square Move forwards to cone B, remain facing forwards and side shuffle to cone C then backpedal to cone D. At D perform a side cut and return to cone A; This sequence can be repeated in the opposite direction (i.e. D to A); Also, the sequence can be repeated using movements between cones B-C and D-A. For example: ickey shuffle carioca cross step running The box system allows multi-directional movement and movement combinations to be practiced. Clearly, this sequence is limited to your own imagination and ability as there are many movements that can be achieved. It s important that your movement remains good throughout this section of the warm-up so that you excellence in technique is developed. Remember, at no time should movement be compromised or substituted for speed/time. 2.2 Cycling Maybe you ve cycled to the gym? That s the first part of the warm up done. If not, jump on the stationary cycle and churn out about 5 minutes gradually increasing the intensity, but not too much so your legs start burning up. 2.3 Skipping If like some, you fancy getting the skipping rope out go steady for the first few minutes. Try some nice moves to finish off, but beware you risk looking stupid if you re not very good.

8 4 3 Activate & Mobilise The next element of physical preparation is the activate and mobilise phase. Joint mobilisations and muscle activation exercises are very often overlooked or ignored by coaches and clients. However, a good understanding of your own joint range limitations and underactive muscle groups will ensure you re well prepared for your workout. Again, a number of options are available to you varying from dynamic flexibility exercises to low-intensity movement drills. They can be generally selected or targeted to specific areas of mobilization deficit, dysfunction or asymmetry. 3.1 Muscle Activation Check out this video which in my opinion demonstrates some of the best muscle group activation exercises there are. Don t be fooled though, these are deceptively challenging considering they re floor-based (Password goodactivation )

9 5 3.2 Joint Mobilisations Targeted to specific areas of the body, mobilisation exercises free-up restricted joints that can have a negative impact on the quality of movement. Here s a selection of mobility drills for the ankle, hip and back (Password goodmobility ): Integrated Exercises The following video provides a sample integrated approach (activation & mobilization) sequence which targets key movement-activation patterns and areas of the body including the: Ankle Knee Hip Lower back This sequence can again utilise the box system using either cones A B or D C (see below).

6 4 Potentiate (Stimulate) In the Potentiation phase, a series of drills needs to be selected that further develops specific movement patterns and also provides gradual increase in intensity, so that

10 6 4 Potentiate (Stimulate) In the Potentiation phase, a series of drills needs to be selected that further develops specific movement patterns and also provides gradual increase in intensity, so that you re working at the intensity of the conditioning session that follows. My advice, if your warming up for a gym-based session (weight training etc) then a dynamic stretching routine will suffice. However, if it s a field-based session that follows you ll need to seamlessly transition from this phase into the main session. For example, a transition progression could look like the following: Side shuffle and cut Mirror drills (mirroring a partner) Side shuffle and go (i.e. sprint off in a chosen direction) As above chasing a partner Dynamic stretching is often confused with similar looking hip mobility exercises. However, they feel very different and have very different effects on the body too. I always cue dynamic stretching as having a beginning and an end point i.e. a controlled start / stop rather than a smooth swinging-style motion like mobility drills.

11 7 Dynamic stretching has been around for decades and is now recognised as the go-to pre-exercise stretching protocol. If you want to static stretch, do it at the end of your workout or on a separate day. 4.1 Dynamic Stretching Check out this video of four basic but very effective dynamic stretches (Password dynamicstretch )

8 5 The Ultimate Series by Peak Performance 5.1 Coming Soon!

skills required for optimum human performance: Optimum Mobility Achieve

12 8 5 The Ultimate Series by Peak Performance 5.1 Coming Soon!! ULTIMATE STRENGTH & MOBILITY In just 6 weeks learn the fundamental skills required for optimum human performance: Optimum Mobility Achieve Muscular Balance Master Human Movement Get Strong Only Coming Soon!! ULTIMATE 6 WEEK FAT SHREDDER Download our FREE 6 week fat stripper guide to blast through stubborn fat FAST! Strip fat FAST No gimmicks No Products Simple to follow

9 6 About the Author Strength and Conditioning Coach and Injury Rehab specialist Spencer Brown is highly respected as one of the top human movement specialists in the UK.

13 9 6 About the Author Strength and Conditioning Coach and Injury Rehab specialist Spencer Brown is highly respected as one of the top human movement specialists in the UK. He has spent much of this time teaching the principles and practice of Strength and Conditioning, performance training and functional movement to Fitness Industry and health professionals all over the UK. Spencer has also dedicated countless hours mentoring upand-coming sports performance trainers, many who have gone into the profession and made a big impact themselves. Since 2003, Spencer has taught foundation movement to beginning youngsters and helped young amateur athletes to professional athletes become quicker, faster and stronger whilst reducing their risk of injury. Spencer s entire philosophy is based off one of his most notable quotes, 'the ability to master human movements correctly from the start is the foundation for athletic success. With the release of the ground breaking Performance Deficit Test (PDT) in 2008, Spencer revolutionised the way health professionals approached musculoskeletal injury risk and subsequent treatment. According to Spencer: 'Fundamental movements done correctly is about making sure we marry the natural movements people have with effective and efficient body control to maximize performance and reduce injury'.

Ultimate Tennis Training Manual Footwork & Agility Guide for Optimal Performance. Todd Scott ISSA, CPT Training Advisor, Men s Fitness Magazine

Ultimate Tennis Training Manual Footwork & Agility Guide for Optimal Performance Todd Scott ISSA, CPT Training Advisor, Men s Fitness Magazine Tennis Fitness Tips Ultimate Tennis Training Guide Copyright