- Training Programs
- About Performance One
At Performance One we are driven to help all of our clients achieve their fitness goals by teaching safe and proper training techniques. Whether you’re trying to lose weight for a wedding or wanting to get in shape for recreational softball we have the program right for you. Read more
Olympic Weightlifting is a dynamic sport in which power, strength, athleticism, and technique all come together to enable an athlete to lift maximum weight for a single repetition. Athletes compete in 7 female weight classes (48, 53, 58, 63, 69, 75, 75+ kilograms) and 8 men’s classes (56, 62, 69, 77, 85, 94, 105, 105+ kilograms). Weightlifting is governed locally by the Arizona LWC, Nationally by USA Weightlifting, and Internationally by the International Weightlifting Federation.
The Snatch is the fastest and most technical movement in all of sports. The bar is taken from the floor to full arms’ length overhead in a single continuous movement. The bar may be received in a full squat, half squat, or split squat. The full squat is the most dominant style to receive the bar, it also allows for the most weight to be lifted. The best performers in the world can lift well over double their own bodyweight in this manner.
The clean and jerk is the King of the Olympic Lifts. It allows for even heavier weights to be lifted as it is completed in two stages. The athlete first lifts the bar from the ground to the shoulders in one motion (Clean). The clean can be received in a full squat, half squat or split squat. The bar is paused at the shoulders and then in a second motion driven overhead to arms length (Jerk). The jerk can be received as a Power Jerk (in a ¼ squat position) or the more traditional Split Squat (legs in a lunge position). Some lifters have achieved a weight equivalent to three times their own bodyweight, while the top super heavy weights are capable of lifting in excess of 250kg – over a quarter of a ton!
In competition the lifter is given three attempts at each lift. The lifter is required to perform at least one of each attempt to post a total. A total is taken by adding the heaviest weight lifted in the Snatch and Clean and Jerk. A lifer whom misses all three snatches or all three clean and jerks will post no total and will be disqualified from medal contention.
The Snatch is performed first before the Clean and Jerk. The bar will start at the lightest weight and move up. The bar must be increased by a minimum of 2 kilograms from the first to second attempt. Between second and third attempts the bar can move up by a minimum of 1 kilogram. Once the weight has been announced the lifter has 1 minute to lift the bar past the knee. If a lifer is “following himself”, meaning that no one else is taking the same weight, the lifter will receive a 2 minute rest before he has to take his next attempt. Lifters announce at the weigh in what opening attempts they wish to start with. The lifter can change the weight up to 30 seconds before the lift is supposed to be performed.
Speed Kills Period! A fast and agile (quick) athlete will win 99.9% of the time. Exceptional speed is inherent, however, all individual’s can improve on their current level of speed by working on running technique, strength training, plyometrics, and reaction drills.
An athlete who is not naturally fast can improve reaction time through training. This can shorten the gap against a more genetically gifted athlete. We also refer to this as game speed. You can learn and develop to become faster through the proper training.
The 5 to 7 yard Bubble©
After years of research and study we have developed a comprehensive system for training our athletes to be faster and quicker on their field of play. Most sports activities can be determined within the first 3 to 5 steps of the movement or play. For the most part whether you play Football, Soccer, Basketball, Baseball, Softball, Wrestling, or Track the first 3 to 5 steps of a play or movement will determine your rate of success. If you are quicker off of your break, can control your body through space, play after play you’ll be guaranteed to come out on top.
We train our athletes to be the fastest and quickest things in a 5 to 7 yard radius. Our program develops that real world game day speed that will determine if you are a winner or loser. Practicing how to run and how to change direction at a high velocity will enable you to utilize your body in a more biomechanically efficient manner, thus allowing you to be a more effective athlete on the field.
Our program is advanced and demanding on the body. A general level of conditioning is required in order to prevent injury and maximize the most out of the program.
If your looking for weight loss, muscle building, or just a very challenging workout then Performance One’s Athletic Conditioning Preparation Program is for you! ACP is an intense interval based training training program designed to increase your muscular endurance, strength, and build an incredible aerobic base. During your ACP session you may be asked to perform box jumps, push ups, jump rope, and pull ups all in a predetermined number of sets and reps in a given time frame. Our program is not one size fits all. We change and modify the program each workout based on your needs and abilities helping you achieve your fitness goals.
Our Athletic Conditioning Preparation -Fitness is geared for the everyday person looking to improve health, fitness, and overall well being. If weight loss is your goal then this fun and energetic interval program will keep you challenged and on track to rich your fitness goals. This program encompasses all the best aspects of our sports conditioning program with a slightly less intense atmosphere. The goal is Fun Fitness! Running, jumping, and weight training are but a few aspects of the program that you will experience on a weekly session. Your exercise training session will constantly change to spark interest and keep you motivate for more.
Days & Times:
Mon-Fri 8 AM, 10 AM, 12 PM, 6 PM
Sat 8 AM, 10 AM, 1 PM,
Sun No Training
Our Athletic Conditioning Preparation- Sport program is geared for the in season athlete. This 45 minute program hits to the core and touches on all the major components necessary to keep the high level athlete in shape and ready to go. Whether your sport plays 160 games or 10 games spanning 1 month or 6 month our coaches will keep you strong, powerful, and healthy throughout your sport season. We will customize your in season program to keep you at your best.
Our professional staff will also see to it that you are recovered from game to game with our exclusive Recovery Program. Don’t let the grind of the season wear you down. Proper recovery methods such as massage, flexibility, and hydro therapy can enhance down time between games and practices to get any athlete back ready to play. The more refreshed you are going into practice and into a game the better your play.
Days & Times:
Mon-Fri 8 AM, 10 AM, 12 PM, 2 PM, 4 PM, 6 PM
Sat 8 AM, 10 AM, 12 AM, 2 PM,
Sun No Training
Our Athletic Conditioning Preparation – Kids program gets kids moving. The goal is to increase gross motor skills to in order to lay down a foundation of flexibility, coordination, and baseline work capacity. Too many kids simply can’t perform basic athletic skills such as jumping rope and calisthenics. The ACP-Kids Program teaches kids the fundamentals of movement and exercise through a series of progressive training sessions. Kid’s Classes run from 45 minutes to 1 hour. Athletes will have one day of in the gym Strength & Endurance Training and one day outside on the field performing Running and Conditioning Drills.
Days & Times: For Summer
Mon 8 AM, 10 AM, 4 PM in the Gym
Thur 8 AM, 10 Am, 4 Pm on the Field
Performance One Advanced Sports Training is a private strength and conditioning facility committed to preparing athletes for the grind of their sport. We use the latest proven scientific and applied principles in the field of strength and conditioning preparing our athletes to compete at the top of their sport.
Our purpose is to help you achieve your fitness goals. If you are looking to lose weight, increase your energy and endurance, tone muscle or increase muscle mass, training with Performance One can help you realize your potential.
Each fitness program is specifically designed by Joe Micela, Senior International Coach for USA Weightlifting and Certified Trainer from the National Strength and Conditioning Association.
The opening ceremony of the 2009 World Weightlifting Championships in Korea was spectacular. Korea spent no expense with break dancers, Opera, comtemporary, and pop singers entertaining the crowd for a little under two hours. There was a little over two thousand people in attendance many of which were officials, sponsors, and general fans. The competition committee made everyone know of the their Olympic Gold Medalist Jang, Mi Ran (75+ kilo lifer). She is a national hero and is expected to easily win her weight class in this tournament. Especially considering her biggest rival Mu Shushang from China is not competing. It is still bitterly cold here and now I remember why I moved from New Jersey to Arizona. I hate the cold. Take care till tomorrow.
– Coach Joe