Ocampo Strength and Performance Training

Use Velocity Based Training to prepare yourself for the season! As an athlete, it matters less what exercises you do but rather more of how you perform them. Maximize intent and speed in your lifts to build strength and explosiveness! It’s okay if you don’t have anything to measure the speed, just make sure you’re incorporating all of the different velocity zones throughout the training week! In short, Lift Heavy Move Heavy Weights Fast Move Light Weights Fast Jump and Sprint If you’re interested in training, DM so we can set up a training time! #velocitybasedtraining #forcevelocitycurve #jump #sprint #raleighsportperformance #raleighstrengthandconditioning

Single Leg Jump Complex for Basketball Players 🏀 A1. Bulgarians (Strength-Speed) A2. Landmine Drop Lunge (Speed-Strength) A3. Low Box Step Up Jumps (Max Speed) (See previous post on Velocity Based Training) #velocitybasedtraining #basketballstrengthandconditioning #raleighstrengthandconditioning #highschoolbasketball #raleighsportperformance #athleticdevelopment #ballislife

10-5 Single Leg Hop RSI Test - Measure lower body stiffness and neuromuscular control (Airtime/Ground Contact Time) - Compare limbs for asymmetries - Test is less sensitive for fatigue = more reliable #jumptest #raleighsportperformance #reactivestrength #basketballtraining #raleighstrengthandconditioning #

Yes, lifting heavy is important, but it’s not the goal. The goal for athletes is to chase adaptations that will help them excel in their sport, not excessive soreness or tiredness that prevents them from performing. By using Reps in Reserve (RIR) and Rate of Perceived Exertion in Training (RPE) can help athletes adjust their training sessions based on readiness to minimize fatigue/stress and maximize performance. #strengthprogramming #sportperformance #sportperformancetraining #repsinreserve #rateofperceivedexertion #rir #rpe

Worried all your hard work in the gym will fade away? Swipe to see how long different strength, power, and endurance qualities will last. Knowing the time frame of how long each quality lasts can help athletes make decisions on: - Training frequency - ideally how many days/how long an athlete should spend lifting to see results - Emphasis of training during preseason, in-season, and offseason - Adjusting weekly training when planned/unplanned time off occurs in schedule (vacation, sickness, injury, etc.) ***This chart was developed from athletes with a high training age. Youth and novice athletes with lower training ages will likely see diminished in these qualities sooner if not trained (as little as 7-10 days). To sum it up, keep high quality training consistent year round to maximize performance! If you’re interested in training, send me a DM for training availability! #strengthandconditioning #trainingresidual #athleticdevelopment #training #sportperformance #raleigh #wakecountync #wakeforest #cary #durham #apex

Attention Athletes! Take care of yourself and get some sleep 💤 One of the easiest ways to enhance your sport performance is getting adequate amount of sleep. You will feel more energized, focused, and in a better mood for the next training session or game because you’ve given your body time to recover. Best of all, it’s a free method! Swipe left for the best strategies to maximize your sleep. #sleep #raleighsportperformance #strengthandconditioning #athleticdevelopment #highschoolathlete #collegeathlete #proathlete

🏎️ Athletes, treat your body like a race car! If your goal is high performance, you have to train and take care of your body at a high level. 🛠️ The weight room has more use than just getting bigger, faster, stronger. It can be used to help maintain health and performance so your the body feels better so you can play better. 🏁The most important ability you have as an athlete is availability. Put yourself in the best position possible to be available when your number is called, not just at the beginning of the season but also at the end #raleighsportperformance #strengthandperformance #physicalpreparation #highschoolathlete #collegeathlete #proathlete #athleticdevelopment

My guy @brayden.t2 has been putting in work this summer to move the needle forward to become a better athlete. Made great progress this summer and we’re not done yet! #raleighsportperformance #strengthandconditioning #athleticdevelopment

Unlock your full potential by reverse engineering the movement demands placed upon the body!

Workout programs that builds strength that actually translates outside of the weight room and increases the body’s capacity to move at a high level! This is crucial for current and former athletes but also anyone looking to build a healthy lifestyle and remain injury free.

DM for details on training!

Load Demands
🔨When proper overload is programmed, muscular and tendon adaptations will occur
🔨Volume, weight, tempo, etc. dependent on goal (hypertrophy, max strength, plyometric, rehabilitation, injury prevention)

Speed Demands
🔨Rapid recruitment of muscular unit is necessary moving faster and decelerating quickly
🔨Important for injury prevention, if only train slow, body is not prepared movements beyond that speed

Skill Demands
🔨Most movements in life (not just athletic ones) happens in 3 dimensions - saggital plane (up/down), lateral plane (side to side), transverse plane (rotational)
🔨If only train in one plane, the ability to control your body outside of that plane decreases thus inc risk of injury
🔨Transfers better to sport/everyday life the more similar the training activity is to the given task