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Dr. Andy White: Enhancing Athletic Performance with Science-Based Training

Dr. Andy White, a renowned sports scientist and accredited strength and conditioning coach, focuses on injury prevention and performance enhancement for both professional and amateur athletes. His evidence-based programs have shown significant improvements in posture, injury reduction, swim performance, force development, and skill acquisition. Using limited resources, Dr. White's approach emphasizes movement skills, propulsion, resistance training, and mobility. Follow his three simple rules and back-to-basics principles for effective training.

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Dr. Andy White: Enhancing Athletic Performance with Science-Based Training

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  1. DR ANDY WHITE (AKA ROS’ NEPHEW) ASCC CSCS DIRECTOR | ATHLETE FOCUSED PhD SPORTS SCIENCE | ACCREDITED S&C COACH OLYMPIC | CWG | PROFESSIONAL | AMATEUR

  2. NO FRILLS S&C INJURY PREVENTION & PERFORMANCE 2x ↑ postureKluemper et al 2009 JSR 72% ↓ injuries in female athletes Myer et al 2012 AJSM 6.95%↑ 25m swim performanceGarrido et al, 2010 JSSM 25% ↑ in rate of force developmentStrass 1988 ISSS 2.5x ↓ in shoulder injuries Swanik et al 2002 JSR

  3. “S&C PROGRAMMES FOR YOUTH SWIMMERS SHOULD AIM TO DEVELOP MOVEMENT SKILLS….” NUGENT ET AL, 2018 ↑Athletic abilities & skill acquisition

  4. “S&C PROGRAMMES FOR YOUTH SWIMMERS SHOULD AIM TO…. INCREASE PROPULSION…” NUGENT ET AL, 2018 ↑Upper body & Lower body force production

  5. “S&C PROGRAMMES FOR YOUTH SWIMMERS SHOULD AIM TO DECREASE RESISTANCE….” NUGENT ET AL, 2018 ↑Mobility & stability

  6. LAND TRAINING WITH LIMITED RESOURCES Crawls >Bodyweight Exercises >Increase the Difficulty

  7. LAND TRAINING WITH LIMITED RESOURCES Load +Complexity

  8. 3 SIMPLE RULES

  9. 3 SIMPLE RULES

  10. 3 SIMPLE RULES

  11. USEFUL EQUIPMENT

  12. MOVEMENT PROPULSION RESISTANCE BACK 2 BASICS RULES

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