⏳ OFF-SEASON — WEEK 3
With the aerobic and structural foundations now in place, the program shifts gears. This phase introduces:
⚡ Anaerobic system — building the capacity to repeat and sustain high-intensity efforts
💥 High & fast force — maximal strength and rate of force development come online
This sequencing isn’t random. Each quality is layered on top of the base that supports it.
🎯 And always within the principle of individualisation: the program follows both the timing of the phase and the athlete’s specific characteristics — never one without the other.
📊 Measuring and monitoring as much as possible — so every task is executed with maximum intent, driving the most beneficial adaptations.
📈 Be ready and stay ready. A season starts to be built on vacations.
Tomás Mota ,CSCS
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Informações para nos contactar, mapa e direções, formulário para nos contactar, horário de funcionamento, serviços, classificações, fotos, vídeos e anúncios de Tomás Mota ,CSCS, Treinador(a), Carcavelos.
🔎The details make the difference.
⚙️New additions for the AFEX lab — because precision in training starts with precision in your tools. 🔧
🔹 Tibia Dorsiflexion — loading the tibialis anterior for ankle stiffness and cleaner sprint mechanics.
🔹 Seated Calf — soleus isolation for Achilles tendon health and stronger push-off.
🔹 Abduction/Adduction — frontal-plane hip and adductor strength for pelvic stability and groin resilience.
Precision tools for precision work.
Equipment by | Delivered by
Strength matters — especially when it respects kinetic and kinematic specificity.
A stronger athlete is also a faster, more resilient athlete in the critical positions of the game.
AFEX Athletic System
🧠🧪AFEX OFF-SEASON 2026
📈One more year making the most of this period.
⏰The time to give a significant stimulus that can make a difference during in-season.
🤝Let’s go !
10/05/2026
📈 From student to teacher
I have been a member of NSCA for the last 10 years and it has always been a desire to collaborate with this institution as lecturer.
Glad to have achieve this milestone and proud with my path through these years.
Gracias and
📚Certified Performance Science Specialist course
⚽️🏋️Strength training and sport results in a team setting context
🧠 If we as coaches understand the acute effects of each stimulus and respective dose, strength training can become best friends with sports performance even in a team setting context.
👬When inserted in a team setting environment our role as SC coaches can be crucial if the stimulus are balanced between individual demands and team practice/game demands.
📆In every week, even in-season there is always room to grow and to develop faster, stronger and more resilient athletes.
🎯If the principles are understood even hotel gyms/ rooms or pitch tasks can accumulate a significant stimulus for the desired adaptations without interfering negatively in game performance.
🔎 Load, fatigue and readiness state control and staff communication are crucial to optimally combine off-field with in-field work.
🔑 Communicate, monitor, adjust- create a robust and versatile system capable of handling the chaotic environment of high performance contexts.
🔹TEST, PLAN, CONTROL, ADJUST, IMPLEMENT.
> Study the athlete / Understand the needs.
> Optimise movement and form.
> Create individual exercise set up.
> Create a strength system that develops the needed strength manifestations and biomechanics.
> Monitor pre-peri-post sessions characteristics.
> Improve, control and or progress them.
> Create a system that the athlete can benefit even when it’s not possible to be with with the coach.
OSS 🔁
> To be an antifragile athlete
> A combination of various determinants but one of them is to be strong in advantageous (shortened) and disadvantageous (lengthened) ranges. Within those strength levels it becomes important that the athlete is strong in different manifestations like high, fast and slow force outputs.
> Combining these metrics with great metabolic and cardiovascular fitness we achieve a greater robustness level.
🎯 The mindset is a vital skill in an athlete's life. It needs to be trained too.
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⚒️A different theme from the usual but still I find that it can be useful this type of discussion.
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