The training process is very complex and sometimes a complicated matter. The moment we begin thinking about improving our skills, be it co-ordination, strength, speed, endurance or jumping ability, we must choose the path that will get us to the target.
No-one can guarantee that there is only one way that is most appropriate and written on your skin. People share many common features, but at the same time we are quite different both physically and mentally; we have different habits, training opportunities, predispositions. Over the years unsuitable training can result in a large number of injuries, acute or chronic, which may complicate the normal training process.
Our website provides validated training plans. Who checked and validated them? We have a wealth of experience because we, strength and conditioning coaches, helped to improve the athletic abilities of athletes coming from very diverse sports disciplines; athletics, volleyball, football, basketball, tennis, and so on. All of these athletes have been using our knowledge throughout their careers. With our help, they won both the national championships and international competitions. Of course all training methods we first tested on ourselves as former or still active professional athletes.

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Our training plans are also adapted for inexperienced athletes who are yet to tackle real fitness training. We guarantee progress; however for progressing you will have to be consistent in implementing the training plan, carry out training correctly and also invest enough time in the study of our videos. It is of crucial importance how you execute each individual exercise. That is why you will find videos with precise instructions on our website. Try to follow those instructions as accurately as you can, because the proper execution of exercises is essential for your progress. No one expects that you will master all of the motor patterns after your first training, so take the time to understand them, to film yourself and analyze the video, and compare it with ours. Once again, the method of method of execution is very important. Any exercise that is carried out correctly brings better results, but a very flawed performance can lead to injuries.
Gradual improvement is another important element. In carrying out exercises with weights or jumps, starting with low intensity is necessary because it helps you adopt the right techniques. Once you successfully implement them into your training, you gradually start to increase the burdens and exercise intensity levels. Be patient, results do not come overnight.

Online training also has some disadvantages. The biggest is that we can not watch you train in the real time. We can not separate your irregular movement patterns promptly; therefore this brings a slightly greater burden on you. Just try to compare your own exercise performance to the target performance provided by us! Naturally we will be available for you through our online communication channels. We have prepared a remote video review package for you, which accurately analyses your performance of complex exercises and advises you on how to improve it. All questions and dilemmas can be addressed to us, and we will do our best to help. We are also available for individualized training, which will be even more tailored to your specific training needs and objectives.
Focus and motivation are another two very important elements in developing of explosive power, speed, jumping ability, as well as all other features. Each exercise, especially those of an explosive nature, can not be performed well or efficiently without motivation and concentration. Gradually, you will increase the load and intensity. You will then need your muscles to react faster and stronger, at the right time and in the right order. In order to do so you must have a motivated and focused approach!
Finally, let me emphasize something which should be covered at the very beginning. Never skip the warm-up. The warm-up is essential to avoid and prevent injuries, but it also maximally activates the central nervous system and, consequently, enables a well performed training.
Again let us summarize the key elements of a successful training process;
- Warm-up
- Consistency
- Gradual improvement
- Execution
- Focus and motivation
Following all of these elements is essential to maximize the effects of the training process!
It is necessary to point out one more thing. You will get to your desired goals only with appropriate training methods and exercises, which also incorporate appropriate macro, mezzo and micro cycles, and likewise, if you train with suitable intensity and loads. To avoid wasting the energy and effort you put into training, you have to follow the advice of experienced professionals, which can sometimes be difficult to access for all athletes who wish to progress. That is why we are here for you.