The Science of Sports Performance Training: Exploring the Core Principles Behind the Propel Performance Methodology

By Eric Hammer, Owner of Propel Performance

Unlocking athletic potential requires more than just lifting weights and running laps; it demands a systematic, scientifically grounded approach. The Propel Performance (PP) Program is built on a foundation of core principles that focus on holistic athlete development. Let's explore the science behind these principles that shape the Propel Performance methodology and how they contribute to optimized sports performance.

1. Training Movement Patterns, Not Muscle Groups

 The PP Program emphasizes training movement patterns rather than isolating muscle groups. This approach replicates real-life athletic movements, enhancing functional strength and improving overall performance. By focusing on movement efficiency, athletes develop better coordination, balance, and proprioception—key factors for success in any sport.

2. Standards of Behavior

 Each exercise and speed drill in the PP Program adheres to strict standards of behavior, regardless of the set’s outcome. This consistency ensures not only safety but also cultivates discipline, mental resilience, and a growth-oriented mindset. Athletes learn the importance of proper technique and attention to detail, which translates into better long-term results.

3. Central Nervous System (CNS) Priority

 The PP Program places a significant emphasis on the central nervous system (CNS), understanding that the CNS is essential for optimal athletic performance. Training the CNS to synchronize with other bodily systems enhances movement patterns, maximizing athletic potential. This leads to improvements in agility, speed, and power—crucial attributes in any sport.

4. Development as a Process

Long-Term Athletic Development (LTAD) is a key element of the PP methodology. Recognizing that progress is gradual, the program aligns with athletes' developmental stages. It nurtures physical, mental, and emotional growth, focusing on building sustainable success over time. This process-oriented approach supports the long-term athletic career of the individual.

5. Periodized Training and In-Season Complements 

The PP Program incorporates periodized training, aligning with an athlete’s in-season demands. By using a conjugated training approach, the program develops strength, speed, and endurance simultaneously during the off-season. This ensures athletes are fully prepared for the rigors of their specific sport by the time the season starts.

6. Year-Round Training Consistency

Consistency is key, and the PP Program emphasizes year-round training. This approach not only develops and maintains physical capabilities but also nurtures athletes’ mental and emotional resilience. A year-round commitment strengthens their athlete identity and fosters a mindset capable of thriving in competitive situations.

Conclusion

The Propel Performance methodology is rooted in a blend of science and practice, addressing the comprehensive needs of athletes. It transforms physical training into a holistic journey, encompassing movement patterns, behavior standards, CNS training, long-term development, periodized planning, and year-round consistency. By embracing these core principles, athletes are on a path to optimized performance and holistic growth, not only as competitors but as well-rounded individuals.