Health & Fitness

Starting from the ground up

RPG athletes Ava, Syd and Jas at Team O Camp

‘Starting from the ground up’ is the best way to develop an effective coaching or training program – whether it is in the weight room, on the court, or on the ice or diamond.

First – consider, contemplate and create the purpose, values and goals of the organization or team. It cannot be overstated that an organization (or program) that does not have a clearly defined ‘guide-book’ is subject to failure.

Second – develop strategies to achieve your goals. In the weight room, it is essential that we look at an athletes’ physical abilities (ie. testing) to determine the starting point and long-term development pathway of the athlete. Coaches, similarly, must evaluate the players’ abilities, then prepare a plan for the season. It is unproductive to develop a plan without understanding the skills and athletes to execute the desired plan. Instead, build a plan around the strengths of the athletes, and develop other skills to complement.

Third – when designing a strength program, the ‘ground-up’ approach looks at fundamental movement competency first, before attempting to develop sport-specific abilities. Far too often, ‘trainers’ and parents push athletes to adopt an adult-style training program before measuring or assessing their capacity to perform basic non-structured movements or fundamental movement/motor skills patterns, like running, skipping, throwing, etc.

Fourth – after assessing your athletes, and discovering their strengths and limiting factors, the plan should be to build an environment that challenges the athletes to learn, adapt and grow, with a movement-focused training program that addresses ankle, hip, torso and shoulder mobility and stability.

To read more, and to learn how RPG designs our programs, visit our blog at


Submitted by Coach Rory Kosonic, Owner, RPG Training Systems