Strength and Conditioning

Zone 1 Strength and Conditioning

Zone 1 Training provides the highest standard of Strength and Conditioning, Personal Training and Rehabilitation/Rehab programmes and coaching throughout Staffordshire and Lincolnshire with maximum results in minimal time. Zone 1 has worked with clients from a variety of elite international athletes to general gym goers. So if you are looking to take yourself or your team to the next performance level, looking to drop a few pounds and build some muscle, or even have a reoccuring injury the physio can't solve fixed, then Zone 1 is the place for you!

About Us

Our Philosophy

Strength and Conditioning (S&C) has become a significant part of any athlete's training structure in recent years with the science and performance output used to justifying their rationale.

S&C is still somewhat misinterpreted by many coaches, athlete's and sport in general and as a result injury prevention and performance enhancement is not optimally achieved.

Movement quality is directly affected by the efficiency of your kinetic chain (human movement system) and is the primary function in achieving optimal strength, speed, power, mobility and stability and is therefore, its inclusion is an essential element of an athlete's training program in order to develop the athlete's robust and explosive thereby increasing longevity within their respective careers.

As with all domains of sports an interdisciplinary approach (incorporating all fields) is crucial to gaining best results thus the inclusion of biomechanics, psychology, physiology, S&C as assessment tools are imperative to achieving elite levels.

Consultation

(£30 based on 90 minutes)

Subjective Information

Goal Setting
Short, medium and long term aims applying an interdisciplinary approach

Medical history
Past/current injuries and surgeries (strains, sprains, localised pain, breaks)

Objective Information

Screening Physiological Assessment
Heart rate, blood pressure, body composition, circumference measurement (sport dependant)

Postural Assessment

Static Posture - analysis of alignment, asymmetries and centre of mass
Dynamic Posture - analysis of tight and/or weak muscles integrated through a range of functional movement patterns, including an individual’s Gait (walking pattern)
Goniometric Measurements - analysis of range of motion at a joint
Isolated muscle assessment -analysis of a weak or inhibited muscle

Cardiorespiratory Assessment

Measurement of athletes aerobic base and anaerobic fitness levels in relation to sporting demands (sport dependant)

Performance Assessment

Evaluating overall athletic performance relating to sporting demands (speed, agility, quickness, strength, stability and power) (sport dependant)

Test Re-Test (£30 per phase)

Objective, cardiorespiratory and performance assessments are re-tested as the end of each training block to measure progression and performance outcomes

Strength and Conditioning Programme

Personalised and Specific Programming

Exercise selection, intensity and volume customised to your goals, postural dysfunctions and respective sport

Periodisation

Dividing training blocks into methodical cycles including; annual, monthly and weekly plans
Designed specifically around your season and major events/matches in order to peak
Training for different adaptations in each period to control volume of training and prevent injuries with optimum recovery times

Systematic Progression

Training sessions and phases will start at the intensity your body is capable (screening data) of adapting to without increasing the risk of injury or fatigue.
If you want to develop a form of strength, speed or power, training these components individually may result in an early plateau and/or injury.
Through systemically building the foundations required to reach optimal levels, training different components initially permits the desired training goals to be achieved

Cardiorespiratory Training

aerobic and/or anaerobic (sport dependant)

Integrated and functional training methodology

Simultaneously improves an individual’s biomotor abilities, relating to the law of specificity (the body will only adapt to the stresses that is put on it)
Builds high level of multiplanar, multidimensional, and functional strength
Incorporates all forms of training in order to reach desired training goals

Programming Aims and Objectives

Enhance sporting performance and reduce/prevent injury
Correct muscle imbalances, joint dysfunctions, neuromuscular deficits, postural distortion patterns and rehabilitate from previous injuries
Enhance control of static and dynamic posture through the development of stability and mobility
Make athletes consciously aware of; habitual and sport related movement patterns and over training specific muscle groups while promoting overall movement quality
Develop dynamic range of motion, balance, core, strength endurance, hypertrophy, maximal strength, power, speed, agility and quickness intra and inter dependently

Strength and Conditioning Coaching

(£20 based on 75 minutes)

Applying movement quality is a difficult and challenging task due to the motor behaviour that has been developed through years of training and repetitive habitual movement patterns. Training without ‘good or correct form’ (optimal sensorimotor integration) will further develop postural dysfunction and optimal levels of performance will be prevented
Specific cueing is the skill of the coach and takes a ‘trained eye’ to identify where limitations and compensations are taking place during functional movement. The use of the environment, specific equipment and information can aid in the development of such dysfunctions – the essence of coaching
Training hard and training smart are two very different methods. Training hard has its place within any programme, yet it is a subjective component separable to each athlete. Therefore, the ability and understanding of training smart will allow the performer to reach their training objectives and performance outcomes.
Applying an Interdisciplinary approach of S&C and Psychology (both physical and mental training) will provide the athlete with high quality training sessions and intelligent training strategies to meet their individual personality type and traits. Incorporating a motivational climate stimulates; arousal control, breathing regulation, mental imagery and positive self-talk.

Maintenance and Edufii Membership

(subscription of £10 per month Direct Debit)

Edufii allows the strength & conditioning coach and athlete the opportunity to discuss exercises, training strategies, analysis of biomechanical technique and any general enquiries at any time and any place
All videos, documents and discussions are private and all information history is retained, allowing coach and athlete to assess progression with easy access.
Furthermore, this is a great way for performance maintenance as the athlete can progress with their physical training without the coach, having the confidence and knowledge they are training smart
Additional Services (discuss for further information and prices)

Biomechanical Analysis

2D examination of functional movement focusing on kinetics and kinematics o Identify correlation between screening and performance

Psychological Strategies

Applied Psychology approach to improving exercise and sporting technique

Nutritional Advice

Meal plans
Hydration

Packages

Available upon consultation

Bundle created to fit your lifestyle

Consultation: £30

Training Block Programme: £40

Coaching: £20

Edufii: £10

Periodization for season: £80

Test re-test: £20

Individual bundle deal: To be discussed

Meet the Team

Karl High

Stoke-on-Trent and surrounding areas

Place of Study/Work: 3 years at Nottingham Trent University studying Sports and Exercise Science, as well as one year Strength and Conditioning internship with Sport 981.

Qualification: BSc (Hons) Sport and Exercise Science, NASM; Certified Personal Trainer (CPT), Performance Exercise Specialist (PES) and Corrective Exercise Specialist (CES).

Sports Coached: Men's Football, Women's Football, Men's Rugby Union, Women's Rugby Union, Men's Rugby League, Men's Hockey, Women's Hockey, Men's Lacrosse, Women's Lacrosse, Table Tennis, Cricket and Netball.

Contact: Tel: 07415313111, Email karlhigh@ntlworld.com

Sam Vickers

Lincolnshire

Place of Study/Work: Studied Sport Science and Coaching for 3 years at Lincoln University. 1 Year Strength and conditioning internship for Sport 981, Higher Education lecturer in Performance & Applied Psychology, Biomechanics and Coaching Science. Golf Academy Coordinator at the National Golf Centre, Woodhall Spa.

Qualifications: BSc (Hons) Sports Science & Coaching NASM; Certified Personal Trainer (CPT), Performance Exercise Specialist (PES) and Corrective Exercise Specialist (CES).

Sports Coached: Men's Football, Women's Football, Men's Rugby Union, Women's Rugby Union, Men's Rugby League, Men's Hockey, Women's Hockey, Men's Lacrosse, Women's Lacrosse, Table Tennis, Netball, Golf, Boxing.

Contact: Tel: 07979737666, Email Samvickers77@hotmail.com

What We Offer

Strength and Conditioning has become a significant part of any athletes training structure in recent years with the science and performance output justifying their rationale.

Nevertheless, S&C is still relatively misinterpreted by many coaches, athletes and sports, meaning injury prevention and performance enhancement is not optimally achieved.

Movement quality is directly affected by the efficiency of your kinetic chain (human movement system) and is the primary function in achieving optimal strength, speed, power, mobility and stability. Consequently, it is essential in every aspect of training in making the athlete robust and explosive in order to enhance longevity within their respective careers.

With all domains of sports science (biomechanics, psychology, S&C) being imperative to achieving elite levels, an interdisciplinary approach (incorporating all fields) is crucial to gaining best results.

How We Achieve This

Strength and Conditioning Programme

Personalised and Specific Programming

Exercise selection, intensity and volume customised to your goals, postural dysfunctions and respective sport

Periodisation

Dividing training blocks into methodical cycles including; annual, monthly and weekly plans
Designed specifically around your season and major events/matches in order to peak
Training for different adaptations in each period to control volume of training and prevent injuries with optimum recovery times.

Systematic Progression

Training sessions and phases will start at the intensity your body is capable (screening data) of adapting to without increasing the risk of injury or fatigue.
If you want to develop a form of strength, speed or power, training these components.

Programming Aims and Objectives

Enhance sporting performance and reduce/prevent injury
Correct muscle imbalances, joint dysfunctions, neuromuscular deficits, postural distortion patterns and rehabilitate from previous injuries
Enhance control of static and dynamic posture through the development of stability and mobility
Make athletes consciously aware of; habitual and sport related movement patterns and over training specific muscle groups while promoting overall movement quality
Develop dynamic range of motion, balance, core, strength endurance, hypertrophy, maximal strength, power, speed, agility and quickness intra and inter dependently.

Testimonials

Zone 1 helped fix a few old injuries and got me feeling 100% again and allowed me to kick on in my career and push to the next level. Their knowledge was brilliant; they noticed things I would never have even thought about, even the minor details which I believe have made the biggest differences. The time spent working with them was very fun and enjoyable no matter how hard the session, which kept me coming back for more. Would recommend to anyone looking too improve their game.

Steph Butler - England Women Cricketer

I started working with Sam in January 2016 as I was at that point in my career where I needed something extra to help get me get to the next level and I knew sports science and S&C would be important. I have made some big improvements in a relatively short space of time in my stability and mobility, and my overall power is the best it has ever been. I have always struggled with niggles and mild pain in my lower back and shoulder, but the training I have been doing has really helped with these issues and I feel like I can now train harder than ever. I have learnt how to manage my body better and how training smarter is vital to my longevity as a professional athlete.

Nathan Decastro - Professional Boxer (7-0-0)

I have worked with many of the leading names within the golf industry in order to help my game and reach my career goal of competing on the European Tour. The older I have got, the more I have begun to realise the importance of physical training for golf. I had surgery on my back 5 years ago and ever since then my body has never felt like it has had the stability it used too. Sam works very closely with my technical coach so I know the exercises I am doing in the gym relate to what I am trying to achieve in my swing, which is where his understanding of the game plays a significant role. Although early in the process, I believe I can reach my goal and regain the physical strengths I require.

Sam Robinson - Professional Golfer (European Challenge Tour)

Sam mentored me during my time at college so I experienced first-hand his knowledge and skills for developing a golfer. I went to University in America on a scholarship and really started to understand the importance of S&C. It made sense for me to start working with Sam as I trust his understanding and expertise and I am already starting to feel the benefits in the short period of time we have worked together.

William Walker - Elite Level Amateur Golf (Collegiate & County)

I have been assessed by numerous physios, sports therapist's and doctors for long term lower back pain, and yet no one has been able to help ease the pain. Sam assessed me and was able to explain in a manner I could understand the reasons I was experiencing this discomfort. He created a corrective exercise programme focusing on my postural dysfunctions and I have worked really hard of my movement quality, core stability, flexibility and balance. As an amateur boxer I have been unable to compete for 12 months but I feel like I am ready to go again.

Andrew Waters - Club Amateur Boxer

Contact Us

Telephone Karl: 07415313111

Telephone Sam: 07979737666

Email: Karlhigh@ntlworld.com / Samvickers77@hotmail.com

Twitter: Zone1Training

Facebook: Zone1Training

Find us: The Cricket Cave, Unit B2, Fraylings Business Park, Davenport Street, Burslem, Stoke-on-Trent, ST6 4LN