4 RULES THAT WARRIORS FOLLOW
SPORTS PERFORMANCE TRAINING
Sports Performance Programs are broken down into 2 Day/3 Day programs. The first portion of the workout is spent on movement quality which includes, foam rolling, stretching, muscle-activation, dynamic warm up, linear and lateral speed development, quickness/footwork and core strengthening. The second part of the workout is dedicated to power training, increasing overall functional body strength, and various forms of pre-habilitation and recovery exercises. This program is designed to safely maximize gains, reduce their chance of injury and fine tune athletes to ensure maximal performance for the upcoming season. The workouts become progressively more challenging once basic techniques and exercises have been mastered. Sessions are kept small to allow maximum individual attention.
THE PROGRAMS INCLUDES:
Acceleration, Deceleration, Linear and Lateral Movement Techniques, Running Mechanics, Footwork
Light Plyometrics, Medicine Balls, Jumping & Landing Techniques
Functional Approach (thorough proper instruction), Focus on Upper Body, Lower Body & Core Development
Game Ready Preparation
Myofascial Release (Foam Rolling), Various Forms of Stretching, Muscle Activation
Identify & Correct Muscular Imbalances, Balance & Stabilization
Lessons, Tips, Lifestyle and Diet Structure & Recovery Strategies
Summer and Off Season Training
This training program is based on a 2 Day/3 Day program (can be adjusted to athlete’s schedule or time limitations). This program is designed to maximize gains in the off-season, reduce their chance of injury and fine tune athletes to ensure maximal performance for the upcoming season.
The in-season program is 30-45 mins long and designed for athletes who are currently in-season but want to maintain their strength, improve mobility and body function and reduce the occurrence of overuse injuries. The program focuses on tissue quality, movement, maintaining strength (light lift) and injury prevention.
There is no better work environment than working out with teammates in a hard working, team building setting. If scheduling is an issue, we can work to find a suitable time for your teams. Contact for any special inquiries… Train together, Play together.
NFL Combine Training | Combine Performance Training
Combine Performance training is broken down into a 5 day weekly program. The first portion of the workout is spent on movement quality which includes foam rolling, stretching, muscle-activation, dynamic warm up, linear and lateral speed development, quickness/footwork and core strengthening. The second part of the workout is dedicated to explosive power training, increasing overall functional body strength, followed with various forms of pre-habilitation and injury prevention exercises. This program is designed to safely maximize gains, reduce their chance of injury, and fine tune athletes to ensure maximal performance for the upcoming combine or pro day. Groups are kept small to allow maximum individual attention.
Skills & Drills
Most important to the combine process is the field and drills portion. After every strength workout, players will work on the specific drills that they will be asked to perform for scouts. A huge emphasis will be placed on the 40 yard dash, L-drill and pro agility shuttle. Players will be timed during practice to ensure weekly improvement and to ease the anxiety associated with “the clocks” on the day of their workout. Along with combine drill practice, athletes will be given position specific drill work at least twice per week (may vary based on individual player need). This session is to sharpen players’ skill sets and dress rehearse the specific drills they will be asked to display during the position portion of the evaluation. Additional position work may be necessary for players who are switching positions and/or testing for a position they did not play in college. Skills and Drills training will combine game-ready playing techniques, gradual skill development, and constant feedback to help players ensure their best possible performance.
Nutrition & Recovery
All athletes will be provided post-workout nutrition supplementation. This will aid in the recovery of damaged muscle tissues and help to replenish muscle glycogen. Along with post-workout nutrition, athletes will be guided on body weight and body composition (based on position and ideal playing weight). Athletes will attempt to get in the best possible shape for their workout day. This may entail individual attention for those who need to gain more lean muscle mass or athletes who need to lose body fat. All players will be given individual meal planning and structure to ensure optimal size, weight, and body fat ranges.
Sample Weekly Schedule
Monday: Strength Workout + Combine Drills + Recovery Yoga Stretch/Nutrition (3 Hours)
Tuesday: Position Specific Skill and Drill Session (1 Hour)
Wednesday: Strength Workout + Combine Drills + Recovery Yoga Stretch/Nutrition (3 Hours)
Thursday: Position Specific Skill and Drill Session (1 Hour)
Friday: Strength Workout + Combine Drills + Recovery Yoga Stretch/Nutrition (3 Hours)
Saturday: Rest and Recovery
Sunday: Rest and Recovery
NFL Combine Performance Training
90 minute workouts (individual tissue work pre-session)
Full Body and Biomechanics Assessment
Personalized Program every 4 weeks
Sports Nutrition and Body Composition Guidance
Drill Specific Coaching (L, Agility, and 40)
Position Specific Sessions
(Contact For Pricing)
We are in a world where fitness is such an important part of lifestyle. Fitness facility and program design is an exclusive service to develop an effective, convenient, affordable and sensible workout experience. The goal is to help you design a home gym or workout area which is both functional, and adequate for your exercise program needs. I will help you make the right choices, avoid common mistakes, design and select equipment determined by your budget and maximize any space/square footage. Issues such as individual goals, injury history, layout, flooring, flow and storage will also be considered.
Some of the consulting services highlighted are:
• Facility and program design
• Fitness class and concept development
• Staff training
• Equipment selection and layout
• Sports Performance Programming
John Nwisienyi is recognized as one of the Elite Sports Performance coaches in Dallas. He has over ten years of experience in this industry and has worked with more than 75 professional athletes. His expertise includes personal training, group training, sports performance training, and NFL Combine training. John was the Head Strength and Conditioning Coach for Qatar’s Olympic basketball team from 2012-2015. He is very passionate about sports and fitness and feels fortunate to be able to help people maximize their potential, stay healthy, and reach their goals. John was also a D-1 scholarship defensive football player for the SMU Mustangs. He played high school football at Dallas Jesuit where he was a standout LB/DE, and by a unanimous vote, became the team captain his senior year.