Extreme Sports Performance | Cake Layers
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Cake Layers

Thoughts of the week

“Cake Layers”


Many people always ask “how do I become the best athlete I can be in my sport”? After answering this frequently, the same answer is given every time…”imagine you’re trying to make the best cake you’ve ever made”! The reactions to this response are varied and always lead to a second question “what do you mean”?

Cakes are made in layers, with a variety of ingredients, over a specific time. Things need to be done in a certain order with a particular technique to achieve the best outcome. The several most important layers are as follows:

  • #1) Desire, dedication and communication
    • Athletes need to have a clear plan of where they are at the present and where they want to be in the future. A realistic timeline needs to be put in place of how they are going to get there. They need to poses the inner drive needed for the journey and be committed to everything that is required along thee way. Communication skills need to be of very high quality with everyone else involved.
  • #2) Screening, assessment and testing 
    • If an athlete doesn’t know where they are at physically in terms of movement quality, work capacity and specific fitness tests then it becomes very difficult to measure progress. Have goals and targets to work from and towards forms the basis of a training program.
  • #3) Health and wellness
    • It is so important to look after the body and mind. These areas often get overlooked. The initial affects may not be apparent but overtime things may start to decline which is the last thing we want to happen. Work, play and rest needs to be carefully balanced in order to achieve the best outcome.
  • #4) Preparation and recovery 
    • What may appear the “little things” actually add up to come the big things. Looking after the body in the best way possible before and after all training. Getting these right may well save athletes from big injuries and long periods of time out. They can’t be ignored!
  • #5) Conditioning
    • Being physically fit enough to meet the demands of training and games is vital in order to stay competitive. Developing the right energy systems in the right way is essential for success.
  • #6) Strength
    • The stronger an athlete is the less likely they are to sustain an injury. Being more tolerant of force and general load means athletes fatigue at a slower rate. 
  • #7) Power and speed
    • The ability of an athlete to be able to produce force and the rate at which they can largely determines reactive movement outcomes. Being technically better, and physically faster, at accelerating, changing direction and decelerating has positive crossover effects the sports specific skills.
  • #8) Review, humility and acceptance
    • Nothing will ever be perfect. Everything can always be improved. Regularly reviewing individual progress makes athletes better. Being open to critique is so important to learn and develop. Being humble in times of victory and accepting the status quo in times of defeat are qualities essential for everyone, not just in sport, but in life.
  • #9) Coaching
    • The most important part of the puzzle! Supporting learning when achieving specific goals, guidance with the different ways to do things, experience in the systems and process gone before. Never take couches for granted, some are better than others, we’ve all experienced this. Ask, listen, do, repeat, perfect. It’s always easy when someone is there to help!

The layered model:

#9) Coaching

#8) Review, humility and acceptance

#7) Power and speed

#6) Strength

#5) Conditioning 

#4) Preparation and recovery 

#3) Health and wellness

#2) Screening, testing and assessment

#1) Desire, dedication and communication

There are many more that could be added these are considered a solid recipe for a great taste if followed the right way.

Find out more about our previous blog collaborations here

Exercise of the week

Dynamic | Strength | Rotate | A-D | Progressions
  • Explosive throw | Kneeling | Wall ball
  • Explosive throw | Standing | Wall ball
  • Explosive throw | Walking | Wall ball
  • Explosive throw | Accelerating | Wall ball

Find out more about this program here

Recipe of the week

Vegetable packed pasta primavera w. chilli shrimp


  • Roughly chop up a stick of broccoli then fry in pan w. a light drizzle of olive oil, ground paprika & crushed garlic. When almost cooked though, add frozen edamame & continue to cook for a few minutes. Remove from pan & set aside.
  • Steam some pre-prepared boodles (butternut squash noodles) in a pan of boiling water or microwave for a few minutes until cooked. Drain, allowing steam to escape then set aside.
  • In same pan melt a dollop of organic butter, chilli flakes, crushed garlic & the juice of a large lemon. When mixed together, add the frozen prawns. When prawns are cooked through, add a large handful of spinach until it wilts. Finally add the broccoli, edamame and boodles back to the pan, turning up heat high for a minute or two.
  • When all ingredients are cooked turn off heat & sprinkle some parmesan on top to melt in.
  • Serve as in picture, finishing with a crack of black pepper.

Find out more about our nutrition plans here

Training song of the week

Sweet Release – Hockey Dad

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