The Secrets of Rate of Force Development Training

Personalized Training Programs

Want to up your game? Personalized training programs are the way to go. These plans are all about you, making sure you hit your peak performance.

Custom Plans for Athletes

Whether you’re just starting out or you’re a seasoned pro, personalized training programs have got you covered. At Acceleration Australia, we design these plans around your goals, whether you’re an 8-year-old newbie or a pro gearing up for marathons, triathlons, treks, or cycling events (Acceleration Australia).

Program Feature	Description
Age Range	8 years old to professionals
Goals	Sports competition, injury recovery, injury prevention
Events	Marathons, triathlons, treks, cycling events

These programs help you move faster, get stronger, and jump higher. Plus, they include methods to help you recover from and prevent common sports injuries like ankle sprains, Osgood-Schlatter disease, knee tendonitis, and ACL tears.

Want more on sport-specific training? Check out our article on sport-specific strength training.

Personal Coaching

Personal coaching is key to effective training. At Acceleration Australia, athletes go through performance tests before starting their program. You can train 1, 2, or 3 times a week, with flexible payment plans for 4 weeks, or 3, 6, or 12-month contracts (Acceleration Australia). Programs are customized based on your test results and goals, with sessions available at our centers or online.

Training Frequency	Payment Options
1-3 times a week	4 weeks, 3, 6, or 12-month contracts

Our training centers keep a coach-to-athlete ratio of 1:3, so you get the attention you need. Small groups work together with coaches, creating a supportive environment. Online training is also an option, letting you follow your program at local gyms with regular video calls for guidance, adjustments, and progress checks.

For more on complementary training techniques, explore our sections on plyometric training and high-intensity interval training for athletes.

Since 2000, Acceleration Australia has trained athletes from 63 different sports. Programs are tailored to your age, sport, ability, and goals, focusing on more than just strength and power. Flexibility, core stability, recovery, speed, agility, and mental cues are also included to boost your performance.

To further enhance your training, consider adding dynamic warm-up routines and cool-down protocols for athletes.

Performance Testing and Monitoring

Pre-Training Checkup

Before jumping into a rate of force development training program, it’s smart to get a good look at where you stand. This initial check helps figure out your current fitness level and spots areas that need a bit of work. Acceleration, a top sports performance company in South East Queensland, is known for its scientific approach to these assessments. They run thorough tests to measure your speed, strength, agility, and overall athletic performance.

Here’s what they look at:

• Vertical Jump: Measures how high you can jump, crucial for sports that need explosive power.
• Sprint Times: Checks how fast you can accelerate and your top speed.
• Strength Tests: Looks at your muscle power and endurance.
• Agility Drills: Tests how quickly you can change direction.

Test	Metric	Why It Matters
Vertical Jump	Inches/Centimeters	Measures explosive power
Sprint Times	Seconds	Checks acceleration
Strength Tests	Pounds/Kilograms	Looks at muscle power
Agility Drills	Seconds	Tests directional change

These tests give you a starting point, so you can get a training plan that fits you like a glove. For more on specific techniques, check out our vertical jump training and sprint mechanics analysis.

Keeping Tabs on Progress

Tracking your progress is just as important as the initial assessment. Acceleration uses cutting-edge tech to keep an eye on how you’re doing. Athletes can log into Acceleration’s custom fitness cloud platform, Accelaware, which gives detailed insights into their training progress and performance metrics.

Accelaware’s cool features include:

• Real-Time Data Tracking: Keeps your performance metrics updated instantly.
• Customized Reports: Gives you personalized reports on how you’re doing.
• Adjustable Training Plans: Lets you tweak your training based on real-time data for the best results.

Tech	Feature	Benefit
Accelaware	Real-Time Data Tracking	Instant performance updates
Accelaware	Customized Reports	Personalized progress insights
Accelaware	Adjustable Plans	Optimized training tweaks

Using these tools, you can make sure your training stays on point and adapts to your needs. For more on getting the most out of your training, read about athlete readiness monitoring and force plate assessments.

Combining pre-training assessments with progress tracking tech helps athletes hit their peak while keeping injuries at bay. This all-around approach makes sure every part of your training is watched and adjusted for top efficiency and effectiveness. For more tips, check out our articles on functional training for athletes and explosive power training.

Specialized Training Techniques

Want to hit your peak performance? It’s all about using the right training techniques to boost your speed, agility, strength, and power. Let’s break down some methods that can supercharge your game through Rate of Force Development (RFD) training.

Speed and Agility Training

Speed and agility are must-haves for any athlete aiming to dominate their sport. Acceleration Australia offers programs that ramp up your speed, agility, conditioning, strength, power, and flexibility. Their coaches use techniques that deliver real, measurable results.

Key Training Methods:

• Acceleration Drills: Boost your initial burst of speed.
• Ladder Drills: Sharpen your footwork and coordination.
• Cone Drills: Enhance your ability to change direction quickly.

Curious about more drills? Check out our article on quickness and agility drills.

Strength and Power Development

Strength and power are the backbone of explosive athletic movements. Acceleration Australia’s programs, inspired by the US model of strength and conditioning, are designed to enhance these critical attributes (Acceleration Australia).

Key Training Techniques:

• Plyometric Training: Think jumps and bounds to boost power.
• Olympic Lifts: Moves like the clean and jerk or snatch to build total body strength.
• Resistance Training: Focused exercises to increase muscle strength and endurance.

Example Training Program:

Exercise	Sets	Reps	Rest (seconds)
Squats	4	6-8	90
Deadlifts	4	6-8	90
Box Jumps	3	10	60
Power Cleans	3	6	90

For more on strength training, check out our article on sport-specific strength training.

Flexibility and Injury Prevention

Staying flexible and avoiding injuries are just as important as building strength. Acceleration Australia offers methods to help with injury recovery and prevention, tackling common issues like ankle sprains, knee tendonitis, and ACL tears.

Key Techniques:

• Dynamic Warm-Up Routines: Get your muscles ready for action.
• Cool-Down Protocols: Ease muscle soreness and speed up recovery (cool-down protocols for athletes).
• Foam Rolling: Increase muscle flexibility and reduce tension.

Want to know more about injury prevention? Visit our page on injury resilience training.

With these specialized training techniques, you can take your athletic performance to the next level. Whether you’re working on speed, agility, strength, or power, a balanced approach will help you reach your goals. For personalized programs, explore our athletic fitness program tailored to your needs.

Training Options and Locations

Training Session Flexibility

At Acceleration Australia, we get it—life’s busy. That’s why we offer training sessions that fit your schedule and needs. Pick between 45 or 60-minute sessions, and decide if you want to train solo or with a buddy. We’re open Monday to Saturday, so you can squeeze in a workout whenever it suits you (Acceleration Australia).

Our programs cater to everyone—from newbies to pros. You can train 1, 2, or 3 times a week, and choose to pay for 4-week blocks or commit to 3, 6, or 12 months. This way, you can pick a plan that matches your goals and availability.

Session Type	Duration	Frequency Options	Payment Options
1-on-1	45 or 60 mins	1-3 times/week	4 weeks, 3/6/12 months
1-on-2	45 or 60 mins	1-3 times/week	4 weeks, 3/6/12 months

Center Locations and Schedules

We’ve got training centers in Auchenflower and Chandler, making it easy for you to find a spot nearby. Each center keeps a coach-to-athlete ratio of 1:3, so you get the attention you deserve. We’re open Monday to Saturday, fitting right into your weekly routine.

Can’t make it in person? No worries. Our online training options let you follow your personalized program from your local gym, with regular video calls to keep you on track. You get the same expert guidance and program tweaks as you would in person.

Location	Days Available	Coach to Athlete Ratio
Auchenflower	Mon-Sat	1:3
Chandler	Mon-Sat	1:3

Whether you train at our centers or online, Acceleration Australia has you covered. We help you boost your speed, strength, agility, and overall sports performance. Want to dive deeper? Check out our articles on explosive power training and functional training for athletes.