Our fitness programs include:
01. Complete body fitness:
In this day and age if you are not in prime physical condition you can forget being able to rely on your racquet skills. Whatever standard you play at there are always going to be players with excellent fitness levels. That means you either keep up or fall behind. to make our athletes strong, alert and agile, They will be subjected to the rigours of body weight training and plyometrics. Unlike weight training, body weight training is what helps develop the smaller supporting muscles to the larger muscle groups. This helps in avoiding injuries otherwise caused by weaker supporting muscles.
02. Total core conditioning and stability:
No muscle group is more important than the body's ‘core’ muscles. They are the vital foundation for all other movement. The muscles of the torso stabilize the spine and provide a solid foundation for developing dynamic strength in your shoulders, arms and legs. it is an exclusive three-part Core Menu Training System which focuses on developing total body power by working on the abs, torso and core muscles. the Core Menu Training System is designed to give progression, variety and the kind of challenge that will keep the athletes enthusiastically involved. the core is what controls the major movements in any sport. developing the core is our priority.
The benefits of core training
The significant benefits of core training follow through to whatever you are involved in, because the area around your trunk and pelvis is where your centre of gravity is located. A strong core gives you:
- Better posture
- More control
- Improved, more powerful performance
- Injury prevention and rehabilitation
- Increased protection and "bracing" for your back
- A more stable centre of gravity
- A more stable platform for sports movements
When you have good core stability, the muscles in your pelvis, lower back, hips and abdomen work in harmony. They provide support to your spine and help transmit increased power and performance for just about any activity.
A weak core makes you susceptible to lower back pain, poor posture and a whole host of muscle injuries. Strong core muscles provide the brace of support needed to help prevent such pain and injury -- and this is why core training has become so popular among elite athletes.
03. Dynamic flexibility:
Dynamic flexibility, unlike static flexibility, helps athletes to literally spring into action. whether charging from the baseline to the net or from sideline to sideline. we subject our students through the dynamic flexibility routines which would get ingrained into the muscle memory. In simpler terms, they would be like loaded guns waiting for the trigger to be squeezed. static stretching would only be at the end of the workouts for relaxation. for a complete range of sport specific movement, dynamic flexibility trebled up with a strong body and a strong core is what separates the pros from the amateurs. the men from the boys.
04. Interval training:
We would do an initial field test to determine our athlete’s maximum heart rate (mhr). based on this mhr, the interval workout is divided into 5 zones. Where zone 1 is the warm up zone. zone 2 and zone 3 would be the aerobic zones. zone 4 is the anaerobic zone. zone 5 would be the anaerobic lactate threshold zone where the heart rate is pushed beyond the mhr for a brief moment, then allowing for recovery and pushing again beyond mhr. we would be doing this on special indoor trainers. this is the best way to raise the vo2max and the lactate threshold. our expert will handle this area. heart rate monitors are a must.
05. The Recover test:
To be done once a fortnight. This is important to gauge the fitness levels of any athlete. we make them do 8 x 45 second multi-paced efforts on a pre-set circuit. The players’ heart rates are monitored. The (active) recovery between the circuits is used to monitor their training status. Thus, if a player’s heart rate is dropping and stabilising more quickly than it did during previous tests in the active recovery phase, then their fitness has improved (active recovery involves gentle cardio vascular exercise, like walking/slow jogging).
06. The Mind game:
a totally new concept to bring out the aggression and focus into the game. we include mixed martial arts and archery into the spectrum of training. when the students are totally drilled, grilled and loosing focus is when they would need to pick the bows and try to hit the bulls eye. they would be taught the basics of archery.
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FITNESS
Bulldog Fitness aims at providing customized fitness programs to individuals groups and teams to produce results that are time-bound. Being physically fit determines the productivity of an individual or organization. Professional fitness programs are created only with experience and our in-house fitness experts have been through the rigors of high-performance endurance training.
Bulldog Fitness conducts fitness and self-defense workshops for corporates to improve their productivity, team spirit and health awareness.
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