Tomás Mota ,CSCS

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Tomás Mota ,CSCS

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14/06/2026

⏳‎ OFF-SEASON‎ —‎ WEEK‎ 3
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⁣With‎ the‎ aerobic‎ and‎ structural‎ foundations‎ now‎ in‎ place,‎ the‎ program‎ shifts‎ gears.‎ This‎ phase‎ introduces:
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⁣⚡‎ Anaerobic‎ system‎ —‎ building‎ the‎ capacity‎ to‎ repeat‎ and‎ sustain‎ high-intensity‎ efforts
⁣💥‎ High‎ &‎ fast‎ force‎ —‎ maximal‎ strength‎ and‎ rate‎ of‎ force‎ development‎ come‎ online
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⁣This‎ sequencing‎ isn’t‎ random.‎ Each‎ quality‎ is‎ layered‎ on‎ top‎ of‎ the‎ base‎ that‎ supports‎ it.
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⁣🎯‎ And‎ always‎ within‎ the‎ principle‎ of‎ individualisation:‎ the‎ program‎ follows‎ both‎ the‎ timing‎ of‎ the‎ phase‎ and‎ the‎ athlete’s‎ specific‎ characteristics‎ —‎ never‎ one‎ without‎ the‎ other.
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⁣📊‎ Measuring‎ and‎ monitoring‎ as‎ much‎ as‎ possible‎ —‎ so‎ every‎ task‎ is‎ executed‎ with‎ maximum‎ intent,‎ driving‎ the‎ most‎ beneficial‎ adaptations.
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⁣📈‎ Be‎ ready‎ and‎ stay‎ ready.‎ A‎ season‎ starts‎ to‎ be‎ built‎ on‎ vacations.
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29/05/2026

🔎The‎ details‎ make‎ the‎ difference.
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⁣⚙️New‎ additions‎ for‎ the‎ AFEX‎ lab‎ —‎ because‎ precision‎ in‎ training‎ starts‎ with‎ precision‎ in‎ your‎ tools.‎ 🔧
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⁣🔹‎ Tibia‎ Dorsiflexion‎ —‎ loading‎ the‎ tibialis‎ anterior‎ for‎ ankle‎ stiffness‎ and‎ cleaner‎ sprint‎ mechanics.
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⁣🔹‎ Seated‎ Calf‎ —‎ soleus‎ isolation‎ for‎ Achilles‎ tendon‎ health‎ and‎ stronger‎ push-off.
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⁣🔹‎ Abduction/Adduction‎ —‎ frontal-plane‎ hip‎ and‎ adductor‎ strength‎ for‎ pelvic‎ stability‎ and‎ groin‎ resilience.
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⁣Precision‎ tools‎ for‎ precision‎ work.
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⁣Equipment‎ by‎ ‎ |‎ Delivered‎ by‎
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21/05/2026

Strength‎ matters‎ —‎ especially‎ when‎ it‎ respects‎ kinetic‎ and‎ kinematic‎ specificity.
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⁣A‎ stronger‎ athlete‎ is‎ also‎ a‎ faster,‎ more‎ resilient‎ athlete‎ in‎ the‎ critical‎ positions‎ of‎ the‎ game.
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⁣AFEX‎ Athletic‎ System
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19/05/2026

🧠🧪AFEX‎ OFF-SEASON‎ 2026
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⁣📈One‎ more‎ year‎ making‎ the‎ most‎ of‎ this‎ period.‎
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⁣⏰The‎ time‎ to‎ give‎ a‎ significant‎ stimulus‎ that‎ can‎ make‎ a‎ difference‎ during‎ in-season.
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⁣🤝Let’s‎ go‎ !

10/05/2026

📈‎ From‎ student‎ to‎ teacher
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⁣I‎ have‎ been‎ a‎ member‎ of‎ NSCA‎ for‎ the‎ last‎ 10‎ years‎ and‎ it‎ has‎ always‎ been‎ a‎ desire‎ to‎ collaborate‎ with‎ this‎ institution‎ as‎ lecturer.‎
⁣Glad‎ to‎ have‎ achieve‎ this‎ milestone‎ and‎ proud‎ with‎ my‎ path‎ through‎ these‎ years.
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⁣Gracias‎ and
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⁣📚Certified‎ Performance‎ Science‎ Specialist‎ course‎
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14/04/2026

⚽️🏋️Strength‎‎ training‎‎ and‎‎ sport‎‎ results‎‎ in‎‎ a‎‎ team‎‎ setting‎‎ context
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⁣⁣🧠‎‎ If‎‎ we‎‎ as‎‎ coaches‎‎ understand‎‎ the‎‎ acute‎‎ effects‎‎ of‎‎ each‎‎ stimulus‎‎ and‎‎ respective‎‎ dose,‎‎ strength‎‎ training‎‎ can‎‎ become‎‎ best‎‎ friends‎‎ with‎‎ sports‎‎ performance‎‎ even‎‎ in‎‎ a‎‎ team‎‎ setting‎‎ context.‎‎
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⁣⁣👬When‎‎ inserted‎‎ in‎‎ a‎‎ team‎‎ setting‎‎ environment‎‎ our‎‎ role‎‎ as‎‎ SC‎‎ coaches‎‎ can‎‎ be‎‎ crucial‎‎ if‎‎ the‎‎ stimulus‎‎ are‎‎ balanced‎‎ between‎‎ individual‎‎ demands‎‎ and‎‎ team‎‎ practice/game‎‎ demands.‎‎
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⁣⁣📆In‎‎ every‎‎ week,‎‎ ‎‎ even‎‎ in-season‎‎ there‎‎ is‎‎ always‎‎ room‎‎ to‎‎ grow‎‎ and‎‎ to‎‎ develop‎‎ faster,‎‎ stronger‎‎ and‎‎ more‎‎ resilient‎‎ athletes.‎‎
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⁣⁣🎯If‎‎ the‎‎ principles‎‎ are‎‎ understood‎‎ even‎‎ hotel‎‎ gyms/‎‎ rooms‎‎ or‎‎ pitch‎‎ tasks‎‎ can‎‎ accumulate‎‎ a‎‎ significant‎‎ stimulus‎‎ for‎‎ the‎‎ desired‎‎ adaptations‎‎ without‎‎ interfering‎‎ negatively‎‎ in‎‎ game‎‎ performance.‎‎
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⁣🔎‎ Load,‎ fatigue‎ and‎ readiness‎ state‎ control‎ and‎ staff‎ communication‎ are‎ crucial‎ to‎ optimally‎ combine‎ off-field‎ with‎ in-field‎ work.
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⁣🔑‎ Communicate,‎ monitor,‎ adjust-‎ create‎ a‎ robust‎ and‎ versatile‎ system‎ capable‎ of‎ handling‎ the‎ chaotic‎ environment‎ of‎ high‎ performance‎ contexts.‎

02/04/2026

🔹TEST, PLAN, CONTROL, ADJUST, IMPLEMENT.

04/01/2026

>‎ Study‎ the‎ athlete / Understand‎ the‎ needs‎.
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⁣>‎ Optimise‎ movement‎ and‎ form.
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⁣>‎ Create‎ individual‎ exercise‎ set‎ up‎.
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⁣>‎ Create‎ a‎ strength‎ system‎ that‎ develops‎ the‎ needed‎ strength‎ manifestations‎ and‎ biomechanics.‎
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⁣>‎ Monitor‎ pre-peri-post‎ sessions‎ characteristics.‎
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⁣>‎ Improve,‎ control‎ and‎ or‎ progress‎ them‎.
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⁣>‎ Create‎ a‎ system‎ that‎ the‎ athlete‎ can‎ benefit‎ even‎ when‎ it’s‎ not‎ possible‎ to‎ be‎ with‎ with‎ the‎ coach.
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⁣OSS‎ 🔁

28/12/2025

>‎ To‎ be‎ an‎ antifragile‎ athlete
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⁣>‎ A‎ combination‎ of‎ various‎ determinants‎ but‎ one‎ of‎ them‎ is‎ to‎ be‎ strong‎ in‎ advantageous‎ (shortened)‎ and‎ disadvantageous‎ (lengthened)‎ ranges.‎ Within‎ those‎ strength‎ levels‎ it‎ becomes‎ important‎ that‎ the‎ athlete‎ is‎ strong‎ in‎ different‎ manifestations‎ like‎ high,‎ fast‎ and‎ slow‎ force‎ outputs.‎
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⁣>‎ Combining‎ these‎ metrics‎ with‎ great‎ metabolic‎ and‎ cardiovascular‎ fitness‎ we‎ achieve‎ a‎ greater‎ robustness‎ level.‎

28/07/2019

🎯 The mindset is a vital skill in an athlete's life. It needs to be trained too.
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⚒️A different theme from the usual but still I find that it can be useful this type of discussion.
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PTW360
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