“One Opportunity” Approach

One of the training principles we highlight is the importance of quality over quantity. We are striving for movement competency, efficiency, adaptability, and a neural response (training effect) that continuously builds off the previous session. The mindset of more is better, will cause an athlete to be overcome by fatigue and experience negative results.
 
The goal is to discover the “minimal effective dose” or achieve a positive outcome (adaptations) with the least possible amount of workload to minimize potential secondary consequences or risks.
 
We adhere to the “one opportunity (set or repetition)” approach inside and outside the weight room. This ensures that athletes receive the appropriate volumes and/ or intensities without unnecessary exposure to higher doses that could lead to negative adaptations (muscle slack, CNS fatigue, compensation patterns, excessive soreness, etc.). It’s a principle that aims to balance effectiveness and safety in the preparation process. 
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Examples occur in the weight room and on the field or court: 
1. Primary Resistance Training

• Work up to a top set (load or repetition range)
• Max effort or 5,3 1 method

​​2. Speed Development & Small Sided Games

• Perform 1 timed repetition
• First to score 1 point is the winner

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