Shift Training is a transitional training system we use at Advantage Sports Performance. We began to use it over the past year when we decided that the traditional form of training looked good in theory, but was of little use to our athletes when it came down to feeling better in the initial stages of their competitive seasons. This concept was created by Mike Macchioni, former strength and conditioning coach for the New Jersey Devils. This type of training was termed Shift Training because it was mostly being used with hockey players. The players that have been trained feel this is the closest training effect they have experienced which resembled an actual shift on the ice.

There is no question athletes must use traditional forms of strength training in order to get strong. We firmly believe that strength and its components are of the foundation for improved athletic performance. However, many coaches become slaves to the current methods. Most coaches love training with weights. More so, probably, than the athletes they train. Many times, they get so into the act of lifting weights, that they design biased programs. By this we mean the strength and conditioning process becomes too specific, with no means to an end. It gets very easy to train just for the sake of training or in order to get to the next session so you can train again. And so on and so on.

Somewhere along the line, the athlete will improve his or her form, will definitely get stronger, and will most likely look fit. However, when it comes time to get on the ice or field, they are missing something. Something they can't quite put their finger on. They feel really strong but just don't feel like they are moving as well as they would like. It is as though that hockey player, football player, or golfer has become really efficient at lifting weights. Usually that is a good thing, but it cannot be means in and of itself. The act becomes too specific. A sport in and of itself (power lifting, weight lifting, even body building).

At Advantage Sports Performance we like to use Shift Training as transitional periods between training cycles or phases. Get the muscles bigger, then use them. Get the muscles capable of generating or reducing more force, then use them. Develop greater power and explosion, then use it. Shift training allows us to do this between each phase, allowing the athletes to feel strong and fast. To move better and quicker and be strong. Not just strong.

This type of training uses various combinations of strength exercises, power movements, agility drills and relies on various energy systems depending on the specific sport or individual position. It is a very high intensity type training method and relies on an athlete's ability to display proficiency involving complex training sequences, exercises and drills. Although it can be modified for beginners and intermediate level athletes, it is best suited for those with a strong background in the fundamentals and as an accumulation phase preceded by several preparation phases.

A 'power' shift might consist of one pre-fatiguing exercise, one strength dominated exercise, and one explosive movement or drill. A strength shift, might consist of a reactive drill, a short response / long response plyometric activity followed by a power lift. Typically a "shift" takes about 1.5 - 3 minutes to complete and is followed by a 3-5 minute active rest period. We want to stress the body's ability to recover as well. This is by no means set in stone and will vary tremendously depending on the athlete we are working with. Some shifts are more geared towards improving the nervous system with balance and stability exercises, others work energy systems or work capacity and some are designed to enhance recovery periods.

In following the functional training approach, one does not need a great deal of expensive equipment in order to implement Shift Training. With some creativity and an open area, this can be started by using one's own body weight and gravity. We believe the optimum training environment needn't be filled with expensive training equipment and machines. We do believe one does need a great deal of inexpensive training tools. Medicine balls, stability balls, cords, bands, tubing, balance devices, dumbbells, slideboards, etc. All of these 'toys' let our athletes turn the hard earned strength and power they developed during earlier cycles, into a base of functional work capacity for the upcoming season. Not only do these tools let us do non-traditional exercises in the weight room, these tool or 'toys' bring out the competitive nature in our athletes. Even for the elite level athletes, they are challenging, allow a mental break from the weights, and are, in their words, 'cool'.