I've had the experience of training different kinds of sportspeople over the years and having the chance of seeing similar flaws with each programme design, some of which were followed by people that make a living from their sport.   The missing elements in each of the exercise programmes were the absence of free weight movements and in particular a lack of related pattern movements relevant to the sport.   Sport is a three-dimensional activity so it is important to train in a three-dimensional way.   In the sporting arena the body hasn't got the support of anything that resembles a piece of gym machinery so training progressively on such equipment will bare little value or carry over for when the body's biomechanics have to work in unison on the playing field, the body is left with no choice but to use stabilising muscles that machine training bypasses and if functional exercises have been absent from previous training programmes then the body will be in for a rough ride ahead.  

Let me explain what three dimensional means when it comes to exercise programmes, there are three planes of movement our bodies can move in, they are forwards and backwards (sagittal plane), sideways (frontal plane) and rotational movements (transverse plane).   By following a programme dominated in the sagittal plane (a forward and backward movement), a weakness in the other two planes develop which is very common as almost all gym machines move in the sagittal plane and it is these machines that normally dominate a typical exercise programme.   A good level of strength should be the minimum requirement in all three planes of movement for all sports in order to reach optimal potential.  

Fixed resistance machines are not the best tools for training someone who engages in a sport because the stabilising and core muscles are made redundant whilst the prime movers (the muscle group(s) needed for the movement) get stronger.   In a functional sense this is absurd when you think about it because the activation of the core is always required to stabilise and help protect the back when engaged in sports and any training that widens the gap of prime movers over stabilising muscles puts the person at a higher risk of injury.   Strength, speed and agility are compromised due to an ever-increasing weak link from the consequences of training on machines.   A non-functional programme that excludes using the core muscles slows the rate of progression because it is the core muscles that stabilises the body every time the arms and legs are working.

To summarise, exercise machines require you to push or pull in a fixed motion causing the superficial bigger muscles (the prime movers) to get worked but leaving the smaller stabilising and core muscles virtually untouched because the bolts, rails and back rest are taking the load away from these important stabilising muscles.   Swiss balls, dumbbells, barbells, medicine balls and cables all have unrestricted motion in any direction and are the preferred tools to build a functional body.   Cardio machines are also out for most sports, for instance, what benefit would doing long endurance training on a piece of cardio equipment have on a footballer?   How many footballers run continuously throughout a game of football?   The running involved is in short bursts followed by stopping or walking; therefore training for endurance would slow the player down and drain the player's recovery ability between training sessions and games.   Whatever sport you are involved in needs to be analysed so the training style can be tailored to face the challenges of what the sport brings.           

Pro Active sports specific package

The sports specific package available at Pro Active Studio teaches the client how to train in a functional way that will involve having a carry over effect to the chosen sport.   Core training and the use of functional training equipment involve high levels of muscular involvement encompassing all three planes of motion, which is the foundation of the exercise plan.    

When training a sports person I always begin with a nutrition plan, this should never be overlooked as this fuels the quality of performance output.   Read the "Eat for your type" article for an idea of how much of a difference it can make to your sport.

Assessments are carried out to establish flexibility followed by a stretching programme.   Unrestricted range of motion in joints is essential when training in all three planes.   Optimal flexibility will also help to improve posture and help prevent pain/injury during training and playing sports.

The exercise strategy is based on the CHEK approach beginning with static stability exercises and progressing to dynamic stability exercises.   Strength and power exercises proceed completing the ultimate conditioning programme.