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athletic training

Our integrative training program will help give you the edge you need to be the best at your sport.

"I have been working out with Ralph for a year and i have nothing but great things to say about him. Ralph designed a program that helped to take my game to the next level. I really liked the progression on the program and i enjoyed the exercises he designed specifically for my needs."

- Rassa, pro volleyball player

Athletic Training Solution

Healthy Progress Training has a unique method of preparing athletes for their sports. The basis of Healthy Progress training is improving an athlete’s movement.

During training, the athlete does not work on specific skills that are needed in his or sport but rather works on improving the efficiency, strength, endurance, and speed of movements that are needed for his/her sport. With such an approach, this method can be equally applied to variety of sports - ranging from triathlon to golf.

Healthy Progress Training has helped athletes in the following sports:

  • Volleyball
  • Soccer
  • Football
  • Baseball
  • Swimming
  • Water polo
  • Hockey
  • Triathlon
  • Endurance running

The Process


All athletes are first thoroughly assessed, and emphasis is placed on quality of movement. Additionally, strength, power, and endurance measurements are taken. The measurements will be selected based on the needs if the specific sport, and will be used to create a customized athletic training program.

Strength Progression

In order to improve athletic ability, the strength training program must be strategically progressed. Research shows that progressing exercises through phases is the most efficient method of gaining results in athletic training. Each phase within a program has a unique goal and plays a strategic role in helping clients improve in their sports.
  1. Integrative phase: The first phase focuses on balance and stability and the integrity of all movement chains. During this phase, all exercises are performed at a slow pace and attention is given to the position of stabilizing joints and optimal execution of each movement. With this method, muscles learn how to work in concert, and the client learns how to perform specific movement (“form”), which will be used later in the strengthening phase.
  2. Strengthening phase: In the strengthening phase, the emphasis is placed on loading movements with heavier resistance. At this point, it is assumed that the client can perform all previously learned movements and the body is at an acceptable state of balance. The pace is still slow, and the rest period between exercises is increased compared to the rest periods in the previous phase. The goal of this phase is an increase in mechanical force production.
  3. Dynamic phase: The last phase is a dynamic phase. In this phase, there are more exercises that implement dynamic movement like jumping, throwing, or moving fast through light resistance. Agility based exercises are often added to this phase. During agility training, clients perform sports specific drills where they learn how to move under control at high velocity. Being a highly taxing phase, this phase is optional, and when implemented, it is prudently individualized.
This approach to training is a generalized model rather than a strict formula. Each program is highly customized based on the needs and goals of an individual. Some training designs call for biasing one phase over another, where other designs are of mixed phases throughout a week or a month. Moreover, the training designs are flexible, so the program can be altered as needed. The purpose and the desired outcome of phased training design is to gain an adaptation within each phase. As the body adapts to a phase, the emphasis is altered in order to avoid a plateau in physical gains. In such a way, the body is trained to reach a distinct level of adaptation and becomes better tuned to perform at a specific sport.

Muscle Activation Technique

All clients are highly encouraged to schedule a set of Muscle Activation Technique (MAT) sessions. MAT serves as a very specific assessment of body mechanics. Any problems in mechanics (movement) can than be resolved using MAT tools to insure the body moves free of any restrictions. Some of the most common mechanical problems that athletes encounter are due to muscle tightness. The tightness is usually an involutary protective mechanism by the body to keep an athlete from potential injury. MAT is a very effective method of releasing tightness, restoring proper range of motion, and stabilizing joints.