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Advanced Concepts of Strength & Conditioning

PeriodizationMethodsfor Sport

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CertifiedStrengthCoach

Chapter

15

500

Chapter 15 NCSF Advanced Concepts of Strength & Conditioning

Periodization Methods for Sport

IntroductionThe traditional definition of periodization has been recognized as “a logical phasic method

of manipulating training variables in order to increase the potential for achieving specific per-

formance goals” [1, 2]. As discussed in prior chapters, coaches need to premeditate programmatic

plans and manipulate training variables in response to ongoing internal and external factors.

This is necessary so athletes are better able to meet their competition-based goals as well as attain

expected performance results in the allotted timeframe.

The basic idea behind this definition is two-fold:

• Athletes cannot succeed by working at maximal intensities all of the time as this will

eventually lead to overtraining

• There are simply too many adaptation-related needs to apply all the necessary stresses

over a given period of time

Interestingly, the concept of periodization has existed since the beginning of organized

sports. The Roman physician and philosopher Galen (Claudius Aelius Galenus) wrote his treatise,

Preservation of Health, in the second century AD and actually proposed a sequenced work plan

starting with “exercises for strength but without speed”, that developed into “speed apart from

strength and force”, and finally to “intense exercises combining strength and speed” [3]. Philostra-

tus, ‘the Athenian’ described a pre-Olympic preparation plan containing a mandatory 10-month

period of training followed by one month of centralized preparation in the city Elis prior to the

Olympic Games. This is emulated today by modern national team athletes who participate in

environment-specific pre-Olympic training camps [3].

Modern scientific approaches to understanding periodization likely started with Soviet

biochemist Yakovlev in the 1950s, who reported on the supercompensation cycle, based on the

interaction between load and recovery [3]. This supercompensation cycle is initiated by an over-

load response, which causes fatigue and a reduction in the athlete’s work capacity. The second

phase is characterized by fatigue and a process of recovery, which brings the athlete’s work capacity

back to pre-load levels. As the athlete’s work capacity improves to a level that surpasses previous

adaptations (third phase) the athlete achieves supercompensation. In the fourth phase, work

capacity returns to the pre-load level.

This load-recovery pattern has been associated with the depletion and restoration of energy

systems and other physiological measurements as demonstrated on sport-specific tests [3]. This

scientific work further matured under Matveyev who proposed a scheme of several load

summation training sessions to be engaged in while the athlete was experiencing some level of

recovery-fatigue. In this case, the supercompensation effect was applied to a specific training

cycle rather than operationalized in a single workout. This concept became the foundation for

compiling small training cycles and designing pre-competition training plans; an idea that became

the basis of current periodization models [3].

Researchers have consistently shown that appropriate periodization strategies promote

greater improvements in function and performance when compared to the basic application of

overload within adaptation cycles. An athlete’s performance cannot be optimized by simply lift-

ing more or running further. The evidence has shown optimal performance gains cannot occur

unless recovery is balanced within the training prescription. This is based on the fact that the

increases in intensity (load and speed) and volume (repetitions and sets) that induce training

DEFINITIONS

Supercompensation cycle –

Load-recovery pattern involving aninitial overload response that causesfatigue and reduces work capacity,followed by a subsequent process ofrecovery that acutely improves workcapacity to a level that surpassesprevious abilities

adaptations also cause acute reductions in performance due to associated fatigue and tissue

damage. These findings underscore the concept of programming for recovery, and hints to siding

with “less is more” when it comes to training for athletic performance.

The newest models of periodization, such as proposed in this text, recognize that cycles are

multifactorial in nature and may change depending on what the coach is trying to accomplish

during a particular period of training. These more comprehensive models identify the fact that,

when it comes to athletic development, there are other factors to consider in addition to fatigue

and damage from loading. There are many athletes who have competed at the highest level

without ever lifting a weight or performing specialized training outside of what they experience

from their sport. This suggests that it is not always (or completely) the training that makes the

athlete. Therefore, while the periodization of load and volume clearly makes sense, this concept

must be broadened to apply to proper patterns of work and recovery; albeit for biomechanical,

movement, metabolic, neuromuscular, or injury prevention purposes.

Figure 15.1

Traditional Periodization TheoryRegardless of the different phases used (e.g., endurance, hypertrophy, strength, power),

traditional periodization models were characterized by four fundamental principles or ideas.

1. The first principle, called “the principle of cyclical training design”, referred to periodic

cycles in strength and conditioning that accounted for the cyclical nature of adaptations.

These cycles suggest periodical adaptability occurs from fatigue and recovery as well as

an appropriate balance of adaptation-based stresses. They also provide for the division

of training to develop general and sport-specific motor abilities, with added consider-

ation to the development of technical and tactical skills. Finally, the cyclical training

design acknowledges the need for differences between competition and non-competi-

tion training routines [3].

2. The second principle sought “unity of general and specialized preparation”, which in

practice ended up meaning that coaches had to somehow execute sport-specific training

sessions in a manner that maintained general conditioning during the competitive

season [3]. In other words, coaches needed to unite two separate challenges and assure

the athlete (1) attained the required level of general conditioning, and (2) developed

specific adaptations most needed for seasonal competition schedules.

NCSF Advanced Concepts of Strength & Conditioning Chapter 15

Periodization Methods for Sport501

Benefits of appropriate periodization methods:

• Reduced incidence of the overtraining syndrome

• Maximized competition-specific improvements

• Maximized rate of adaptations

• Decreased risk for injury

• Improved training efficiency

• Increased exercise compliance due to variations in stimuli

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3. The third principle, concerning the “wave-shape design of training workouts” referred

to the fact that coaches needed to deal with the load-fatigue and supercompensation

continuum primarily by alternating daily workloads and “sequencing” high-,

moderate-, and low-load volumes across weeks, months and even years [3]. The essen-

tial idea behind this principle was the fact that athletes cannot train as hard as possible

every day. Physical output cannot be continuously maintained at maximal levels and

the specific overload applied should reflect the athlete’s specific conditioning and

recovery capacity.

4. The fourth and last principle was that of “continuity”, or the need to plan breaks from

training for recovery and social commitments. Clearly no one can tolerate stress with-

out a period of recovery, and every athlete should have periods of time to completely

“heal” from training stresses. Furthermore, it was understood that athletes needed

mental breaks from training, so associated sporadic breaks were planned into the

periodization model.

In practice, these principles resulted in the development of the hierarchical structure of

traditional training models; a structure oriented towards achieving success over a defined period

of time. Newer models add on the concept of athletic development in addition to physical

preparation for sport.

Table 15.1 The Hierarchy of Traditional Periodized Training Cycles

Even though the early periodization training models maintained some rigidity in terms of

the length of each hierarchical component, these durations in time began to vary. The duration

of each cycle morphed to reflect the factors that affected it the most; and therefore, the metrics

of time such as a calendar week, became less relevant. For example, meso means month in latin,

so a mesocycle would reflect that period of time. But in modern design, the mesocycle can vary

according to 1) the duration of time the desired adaptation takes to facilitate (e.g., preparation,


Preparation Componentand Duration

Content

Multi-year preparation (years)Long-lasting systematic athlete training composed of

2-year or 4-year(quadrennial) cycles

Macrocycle (months)Longer duration training cycle (frequently an

annual cycle) that includes preparatory, competitionand transition periods

Mesocycle (weeks)Moderate duration training cycle consisting of

a number of microcycles

Microcycle (days)Short-duration training cycle consisting of

a number of days; frequently 1 week

Workout (h/min)A single training session that is performed individually

or within a group

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hypertrophy, power), 2) the level of development necessary for a given component, or 3) the

duration a given stress can be tolerated. For example, a sports-power cycle is rarely programmed

for more than three weeks due to possible depletion and/or overtraining potential. On the other

hand, the traditional application of a hypertrophy-based mesocycle could last well over a month

due to the moderate loading employed and duration of time lean mass takes to develop.

Another change from the early periodization models has been a move away from the tradi-

tional annual model as a macrocycle. Changes associated with modern sports led to the dissection

of the year-long macrocyle concept into two or three peaks to account for variations in compe-

tition schedules. Models began including multiple preparatory and transition stages to accom-

modate multiple peaks, while coaches started increasing the number of different loading patterns

across the varying stages.

Due to the varying nature of sport activities including changes in the season’s length and

the total number of competitions, these multi-cyclic patterns were necessitated to effectively

manage athletic performance. These reasons, among others, have exposed the limitations of the

traditional periodization models when applied to modern athletes. One study showed that soccer

players following a traditional periodization model started the season with low circulating con-

centrations of testosterone and elevated cortisol. In fact, maximal speed decrements were higher

among starters over non-starters; identifying a significant mismanagement of stress [4].


Figure 15.2 One-peak, Two-peak and Three-peak Annual Cycles (Macrocycles) [3]

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Table 15.2 Major Limitations of Traditional Periodization [3]

Table 15.2 describes a number of the limitations with the traditional periodization

model for sports that require participation in numerous annual competitions. In terms

of energy supply, greater workloads combined with inadequate recovery increase the

athlete’s risk for energy deficiency. This results in a negative feedback loop. Increasing

work reduces available energy and when energy systems cannot meet the necessary

levels to perform, the athlete experiences greater stress and a reduced ability to recover.

This problem presents as a downward spiral of performance with a linear increase in

the risk for injury.

The cellular adaptation problems from traditional cycles were identified when

scientists noticed that specific changes within individual cycles worked against those

obtained in prior cycles. For example, increased mitochondrial and capillary density

(high aerobic capacity) following a traditional preparation phase used to establish the

athletes “base”, actually hurt the athlete’s anaerobic system function; lowering his or

her capacity to produce power in subsequent cycles.

Post-exercise recovery strategies started to become commonplace to promote

improved recovery from heavy resistance training performed in conjunction with high-

volume conditioning. However, challenges existed meeting these needs because post-

exercise recovery requirements significantly vary among individual athletes, even when

involved in the same sport.

Factor Limitations

Energy supplyLack of sufficient energy supply for concurrent performance

of diversified workloads

Cellularadaptation

Training consequences such as mitochondrial biogenesis, synthesis of myofibril proteins and synthesis of anaerobic enzymes

presuppose separate pathways of biological adaptation

Post-exerciserecovery

Because different physiological systems require different periodsof recuperation, athletes do not get sufficient restoration

Compatibilityof variousworkloads

Exercises combining various modalities often interact negatively due to energy deficit, technical complexity and/or

neuromuscular fatigue

Mentalconcentration

Performance of stressful workloads demands high levels of mental concentration that cannot be directed at many

training targets simultaneously

Sufficiency oftraining stimulifor progress

Sport-specific progress of high-level athletes demands large amounts of training stimuli that cannot be obtained by

concurrent training for many targets

Competitiveactivity

Inability to provide multi-peak preparation and successfulperformance during the entire annual cycle


Current Periodization TheoryThe limitations associated with the traditional model combined with today’s athlete’s grow-

ing need to succeed in an increasing number of competitions has led to major revisions within

periodization theory and application. In today’s sports environment, elite athletes participating

in most individual sports must stabilize peak performance in intervals ranging from 14-43 days.

Sports such as gymnastics, tennis and swimming have ongoing seasons plotted by varied major

and minor competitive events. Therefore, contemporary periodization models need to account

for a variety of sport-related factors further identifying why there is no “cookie- cutter” solution.

It has been clearly demonstrated that athletes can be conditioned for multiple (progressive)

peaks across a competitive season; challenging the historic concept of in-season maintenance. In

a storied example of repeat peak management in a sport, Sergei Bubka peaked six times and

recorded 12 vault performances over 5.90 meters in 1991. The Ukranian Gold medalist and five-

time pole vault World Champion, whose 6.14 meter world record still stands today (at the time

of publication), was able to maintain a performance caliber that was not again matched until 18

years later in 2009. So how was this athlete able to sustain peak levels of performance over that

span of time?

Table 15.3 Structure of a Double Annual Cycle for Elite World Athletes (2 Macrocycleswithout Transition Period) [5]


No. Athlete Country Year, competition,distance

No. ofstarts

per year

1 macrocycle, weeksNo. ofstarts

2 macrocycle, weeksNo. ofstartsTotal 1 preparation

period1 competition

period Total 2 preparationperiod

2 competitionperiod

1 L. ChristieUnited Kingdom

1992 OG100m

38 22 20 2 4 28 10 18 34

2 D. Bailey Canada1996 OG100m

38 19 12 7 10 30 7 23 28

3 M. Jones USA1998 GP100m

42 21 19 2 4 27 6 21 38

4 G. Torrence USA1992 OG200m

43 20 16 4 7 29 5 24 36

5 M. Johnson USA1996 OG200/400m

29 20 18 2 3 27 7 20 26

6 S. Masterkova Russia1996 OG800/1500m

22 21 18 3 4 26 11 15 18

7 G. Szabo Romania1999 WC

5,000m + GL18 21 17 4 6 27 15 12 12

8 F. Ribeiro Portugal1996 OG10,000m

13 23 15 8 6 21 13 8 7

9 S. Kostadinova Bulgaria1996 OGHigh Jump

29 18 14 4 6 31 10 21 23

10 I. Pedroso Cuba1995 WCLong Jump

24 23 20 3 4 24 6 18 20

11 S. Bubka Ukraine1991 WCPole Vault

24 23 17 6 8 28 9 19 16

12 H. Gebreselassie Ethiopia1998 GPGL 5,000m

16 19 15 4 6 28 14 14 10

Suslov FP. Annualk training programs and the sport specific fitness levels of world class athletes. In: Annual training plans and the sport specific fitness levels of world class athletes, 2001[online]. Available from URL: http://www.coachr.org/annual_training_programmes.htm

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Bubka’s periodization model could be summarized as follows: He used a three-month

preseason preparation period without any competitions followed by a 250-day period consisting

of a series of competitive events. The intervals between his peak performances generally ranged

22-27 days, but one occurred in as little as 12 days. Looking at this through the traditional

periodization models, the time intervals between events satisfied an active recovery period, but

were too short to allow for the application of any training cycles. In other words, a 250-day period

that includes a large number of competitions cannot be divided into the traditional preparation

and competition periods – so Bubka maintained his maximal strength and speed using the block

periodizationmodel.

Most elite-level athletes today use block periodization models to increase the number of

peaks they can attain during a given season. These programs mainly use “blocks” of focus to

train a few adaptation components specific to a timely outcome. This strategy clearly differenti-

ates itself from the previous training theory where all fitness components where trained together

over a period of time.

There are two key concepts to consider when utilizing block periodization. The first reflects

the cumulative training effect; being the physiological and biochemical variables which must be

developed over longer periods of time specific to the sport. The second concept emphasizes the

development of sport- and fitness-specific performance abilities [3]. Ultimately, a strength coach

must ask him or herself “how prepared is the athlete to compete at their sport at the end of the

training cycle?”.

Cumulative training effects are relative to the sport demands. For an endurance athlete this

would mean elevated aerobic enzymes, myoglobin and mitochondrial density; whereas physio-

logical foundations for an anaerobic athlete would reflect elevated anaerobic enzymes as well as

the muscular architecture and neural collaboration to support specific power output require-

ments. Sport-specific and fitness-specific performance abilities refer to an athlete’s quantifiable

performance in sport-related tasks. In professional combines for sports like American football

and basketball, assessments are split into those that identify a fitness trait (e.g., vertical jump for

power) or a sport-specific skill related to the player’s position (e.g., quarterback roll out/pass

drill). It is important to understand that fitness and athletic elements must be well-balanced

within a program for optimal athletic development, rather than creating strong weight lifters or

linear runners.

Block periodization is designed to handle both concepts, particularly the cumulative training

effect. The block periodization system seeks to allow athletes to have multiple peaks; alternating

between cumulative and sport-specific abilities in relatively shorter time periods [2, 6]. Experienced

coaches recognize how functional density applies in these overlap situations. This is accomplished

by properly managing what are called residual training effects.

The residual training effect concept refers to how long specific physiological adaptations can

be maintained once training specificity for that adaptation has been terminated [2]. In other

words, it is related to how long an athlete can maintain elements of strength, power or speed

before the specific adaptations are lost. Debased versions of training models attempt to reach all

components at the same time, but fail because they never allow for adequate foundational

development. This is demonstrated when the high-intensity training (HIT) model is used in a

holistic approach and fails to maximize phosphagen system efficiency. Balancing adaptation-

specific training elements requires both system individuality and cohesiveness to ensure residual

effects are optimally retained across a desired duration of time. The periodization model used


DEFINITIONS

Block periodization –

Model that employs the use of specific,progressive training blocks that create anadaptation continuum for a specificoutcome

Cumulative training effects –

The specific physiological andbiochemical variables which must bedeveloped over long periods of time topromote sport physiological proficiency

Residual training effects –

Refers to how long specific physiologicaladaptations can be maintained oncetraining specificity for that adaptationhas been terminated

The cumulative training effects promoted byproper periodization models should reflect thesport demands.


in this text is adapted from Issurin’s (2010) structure and uses the following general principles/

guidelines for developing an annual plan.

Key principles to periodization training:

• Specialization

– Every block needs to have a high degree of adaptation-specific specialization

– Exercise selections are directed at specific fitness components and energy systems

without diluting necessary adaptation outcomes; emphasis is component-oriented but

athletically applied

– The coach should allocate 60-70% of training time to developing 2-3 primary com -

ponents; the remaining 30-40% is used for a warm-up and cool down

• Minimization

– The coach must recognize the time frame for the program and what can realistically

be attained from a physiological standpoint

– Coaching attempts at more than one aspect at a time often limit a key adaptation; the

number of components contained within each training block is based on scientific

realism and priority

– Allow multiple blocks to develop key sport-specific fitness components

– Emphasize detail-oriented training to make everything adaptation-specific (e.g.,

exercise selection)

• Logical progression

– Proper progressions allow for lasting residual training effects; the foundations of block

periodization

Figure 15.3


Application of logical progression results in three specialized mesocycle blocks:

• Accumulation block

– Concentrates on developing basic abilities including sport-specific aerobic capacity and endurance, anaerobic capacity, strengthbalance and movement efficiency (ROM and sports coordination)

– Exemplified as the preparation, anaerobic endurance and hypertrophy-strength phases

– Should be programmed to contain high volume with lower intensities; usually lasts 2-6 weeks

• Transmutation block

– Concentrates on sport-specific skills and fitness component integration

– Emphasis is placed on phosphagen system efficiency, glycolytic capacity and strength “endurance”

– Should be the most fatiguing mesocycle, usually lasting 2-4 weeks

– Transmutation elements span across the integrated-strength and strength-power phases

• Realization block

– Used to specifically prepare the athlete for an upcoming competition; contains drills that closely model competitive actions aswell as sport-specific active recovery periods

– Often lasts 8-15 days and is attained within the sport-power phase

DEFINITIONS

Accumulation block –

Concentrates on developing basic sport-specific abilities (e.g., movementproficiency) during the preparation,anaerobic endurance and hypertrophy-strength phases

Transmutation block –

Concentrates on sport-specific skills,energy system efficiency and fitnesscomponent integration during theintegrated-strength and strength-powerphases

Realization block –

Concentrates on preparing the athletefor an upcoming competition during thesports-power phase; includes drills thatclosely reflect competitive actions as wellas active recovery periods

508



The above mesocycles differ from traditional periodization models, according to Issurin

(2010), “in which the mixed training program is intended to develop many abilities, the consec-

utive development of targeted abilities typical of block periodization produces training stimuli

for several functions, while the other abilities decrease”. The precise length of each mesocycle

must end with a proper “superposition of residual training effects" so that the athlete can engage

in competition with all of the physiological adaptations and sport-specific skills needed to be

successful [2]. Therefore, the order of the blocks (accumulation, transmutation and realization)

ideally maintains residual training effects in a manner that supports development of specific

abilities; including residuals for peaking such as maximal speed and event-specific readiness which

tend to only last about five days. The total length of a single competition training phase ranges

from 4-12 weeks depending on the competition schedule as well as the sport-specific abilities and

their residuals.

Strategically combining residual effects across multiple mesocycles is based on an under-

standing of what adaptations are most sensitive to detraining as well as which are easiest to

maintain. The accumulation mesocycle has the longest training residuals which are also the

easiest to maintain. The transmutation mesocycle produces shorter residual training effects due

to the heightened neural specificity of associated adaptations. But the residuals from the real-

ization block, (e.g., event-specific readiness) are by far the shortest because they are subject to

peak performance sensitivity. Conceptually, this should easily identify how this “snowball effect”

leads to competition readiness with the combination of adaptations from each phase.

The challenge is creating programmatic cycles that differentiate sports by their relative needs

for competition and optimized peaking. For example, if the athlete participates in an aerobic-

predominant sport, the training phase leading to the competitive event cannot exceed 30 days

because the beneficial adaptations of increased aerobic enzymes, mitochondrial density and

related physiological adjustments are compromised. For anaerobic athletes, where aerobic-

specific adaptations are not as important, the training phase can be longer and may last up to 10-

12 weeks. Peaking is the concept of optimally timing adaptations.

Table 15.4 The Duration and Physiological Background of Residual Training Effectsfor Different Sport Abilities [7]

Physical (Motor)Ability

Residual Effects Duration (days)

Physiological Background

Aerobic endurance 30 ± 5Increased amount of aerobic enzymes, mitochondria number, muscle capillaries,

hemoglobin capacity, glycogen storage, higher rate of fat metabolism

Maximal strength 30 ± 5 Improvement of neural mechanism, muscle hypertrophy

Anaerobic glycolyticendurance

18 ± 4Increased amount of anaerobic enzymes, buffering capacity and glycogen storage,

higher possibility of lactate accumulation endurance

Strength endurance 15 ± 5Muscle hypertrophy mainly in slow-twitch fibers, improved aerobic/anaerobicenzyme efficiency, increased local blood circulation and lactate tolerance

Maximal speed (alactic) 5 ± 3Improved neuromuscular interactions and motor control, increased

phosphocreatine storage

Reprinted by permission from Blumenstein, B., Lidor, R., & Tenenbaum, G. (Eds.). (2007). Psychology of Sport Training (Vol. 2). Meyer & Meyer Verlag

509


Table 15.5 Mesocycle-blocks: More Concentrated, More Specialized, and More Manageable [3]

Guidelines for an Annual PlanThe number of training phases employed in a given year will depend on the sport and its

competition schedule. Issurin suggests that a macrocycle include four to seven phases. Figure

15.4 depicts how this might be attained.


Type Training Modalities DurationVolume (V)Intensity (I)

Particularities

AccumulationBasic abilities: General aerobic/anaerobic

endurance, muscle strength, basic technique2 - 6 weeks

High VReduced I

Targeted abilities yield the longest training residuals

TransmutationSport-specific abilities: anaerobic (mixed) and

strength endurance, techno-tactical preparedness2 - 4 weeks

High VReduced I

Pronounced training responses,accumulated fatigue, shortened

training residuals

RealizationModeling competition performance, maximal speed

and quickness, active recovery8 - 15 days

Low - Medium VHigh I

Reduced training loads, emotional strain increases pending competition

Stages

Accu

mul

atio

nm

esoc

ycle

sTr

ansm

utat

ion

mes

ocyc

les

Real

izat

ion

mes

ocyc

les

Com

petit

ions

,re

fere

nce

poin

ts

– 5– 4– 3– 2– 1

Targetedevent

I II III IV V VI

Preparation period Competition period

Figure 15.4 Schematic of a Block-periodized Annual Cycle

*The importance of competitions is depicted in reference points ranging from 1 (lowest level) to 5 (targeted competition)

Adapted from : Issurin, V. B. (2010). New horizons for the methodology and physiology of training periodization. Sports Medicine, 40(3), 189-189.

510


Block periodization for seasonal sports will reflect the game schedule and importance of

competitions. Competition phases can be of varying durations. For example, a strength coach

for American football may use an eight-week training phase in the preseason, switch to an early

in-season program, and then adjust the training phase again at the end of the season if the team

qualifies for the playoffs. Therefore, a training phase can vary from 2 months during the

preseason or early season, to only 25 days late in the season depending on the frequency and/or

importance of competitions [3].

Coaches can use a test battery before or during each of the phases to evaluate mesocycle

duration since residual training effect times might vary according to each athlete and accumulative

fatigue. “Sampling” athletes allows a strength coach to monitor the effectiveness or ineffectiveness

of the training and allows for a guided decision-making process. This is another reason for the

increased popularity of block periodization. Coaches can premeditate the periodization plan,

and then adjust to situations that are out of his or her control by reprogramming the subsequent

training phase to regain the necessary residual effects.

Chapter 14 explained how the integrated-block periodization model is split into segments

that ultimately reflect the needs for residual effects across all training phases. One thing to keep

in mind is most scientific approaches to athletic performance training are based on elite athletes.

Elite athletes reflect an extremely small percentage of those who compete at sports. Therefore,

strength coaches must be cognizant of who they are working with and what their particular needs

are to promote optimal sports performance. Age, training tenure, and previous experience are

all elements of consideration before any programmatic phase can be tackled. Making an athlete

capable of “exerting their athletic will” while remaining injury-free for a season is the primary

goal for most levels of play. At the elite levels the emphasis reflects the aforementioned periodiza-

tion model to a much greater degree as peaking for events becomes paramount.

As can be visualized from all of the previous concepts, programming for each sport is much

like putting together the pieces of a puzzle. If evaluations are performed effectively, a coach will

have a number of pieces that need attention; and like a puzzle some pieces will be larger and easier

to figure out while others will be smaller and harder to place. So the first step is to examine the


Table 15.6 Principal Differences of Training Design when Comparing Traditional and Block Periodization Models [7]

Characteristics of the Training Design Traditional Model Block Composition Model

The dominant principle of the workload’s compilation

The complex use of different workloadsdirected to many abilities

The use of highly concentrated workloads directed to minimum targeted abilities

Temporal sequencing in development of different targeted abilities

Predominantly simultaneous Predominantly consecutive

The main meaningful planning componentPeriod of preparation: preparatory,

competitive and transitoryStage of preparation that includes and

combines blocks/mesocycles of three types

Participation in competitions Predominantly in the competitive period Predominantly at the end of each stage

General physiological mechanismAdaptation to concurrent training stimuli

affected to many different targetsHighly-concentrated training stimuli

Reprinted by permission from Blumenstein, B., Lidor, R., & Tenenbaum, G. (Eds.). (2007). Psychology of Sport Training (Vol. 2). Meyer & Meyer Verlag


pieces and make sure they are all present to complete the puzzle. As earlier chapters suggested,

the strength coach should create a needs analysis and then assign priority based on the definable

future. In some cases, a coach may plan a full year of seasonal cycles, whereas in others they may

have to look at a single season. A single-season approach is common of high school situations.

If a full-year approach is an option, a coach should frame it out by individual seasons and look

at what can be accomplished within the defined timeframe leading into relevant competitions.

For traditional team sports like football, basketball and baseball the competition schedule is

seasonal and well-defined. For sports like gymnastics and tennis where competitions may be

year-round, the cycles should be split according to the relevance of each competition.

Characteristics of a SeasonThere are general characteristics that delineate seasonal goals based on the

competition timeline. These characteristics are not arbitrary, but should rather

serve a clearly-defined purpose; albeit to establish physical foundations or max-

imize sport-specific velocity. Other cases indicate the goal be centered on recovery

and healing. For instance, the post-seasonal emphasis of most contact sports should

focus on health. A very common error is to jump back into loaded conditions which

do not allow for an adequate period of soft tissue healing – often necessitated by

collision sports. On the other side of the equation, the preseason should literally man-

ifest into the sport, so the emphasis is placed on optimal sport readiness. For longer,

multiple-competition seasons the plan should be based on peaking at the optimal

time to compete when the athlete reaches his or her best condition. Therefore, setting

up an annual program schematic using gross phasic details can help develop a well-

planned periodization model that accounts for all of the relevant factors.

• Post-season is defined by an overall effort towards recovery from the prior sports season

and often starts with active rest. It is essentially a “back to health” period. Tissues generally

require added time for regeneration, and therefore maintaining an environment for

restorative health is paramount. A plan should be made with the athletic training staff to

manage those athletes who need rehabilitative assistance during this time, but all athletes


Table 15.7 Generic Seasonal Model for Collegiate American Football



should be subject to a restoration plan to reduce tissue irritation and restriction while

re-educating neural function. Extra emphasis should be placed on therapeutic ROM and

joint function efficiency through muscle balance and kinetic chain training. Exercise

selection should be functional and corrective in nature with low loads aimed at balance

and coordination between joint segments.

• The off-season duration may vary depending on the sport but falls under the category of

general physical readiness; suggesting it is both foundational and preparatory. In most

cases, the physical aspects are slated for progressive development with specific attention

being placed on areas of greatest weakness. General sport actions and movement sequences

are considered but the exercise selection tends to be less sport-specific in nature. The

duration of time allocated for each of the physical attributes tends to be longer so a more

focused plan of attack should allow for significant foundational improvements in move-

ment efficiency, morphological changes, strength, power and speed. Again, more aggressive

training phases can be used, assuming periods of unloading are provided for adequate

recovery. If two off-season cycles are planned, the first should ensure functional efficiency

through improved activation, mobility and stability, along with kinetic chain proficiency;

whereas the second cycle should be devoted to maximizing strength, speed, and power.

• The preseason also varies in duration by sport and the level of play, but always serves the

same purpose – optimizing competitiveness for the given sport. This calls for a convergence

of physical attributes to the athletic skill set required in game situations. Gross capabilities

are refined to optimize force and velocity in a manner that maximally promote sport-

specific proficiency. Strength, power and speed are peaked, and more emphasis is placed

on enduring force capacities such as repeat sprint ability (RSA). The preseason represents

a period when all of the important physical qualities must be uniformly maximized and

integrated. The training should be functionally dense and resemble, in whole or in part,

the competitive environment by speed, duration and situation. Due to the fact that the

goal is to create the best athlete and not the best weightlifter; training selections should mir-

ror the sport and loading should be tapered to account for all other preseason stressors.

• In-season is the period of time competitive events take place. It is normally broken up into

two competitive cycles, the regular season and the “playoffs”. The sport indicates the num-

ber of competitions per week; which may change if the sport includes tournament play.

For longer season sports, physical health is often the main emphasis as injury risk is elevated

significantly. The decline in residual training adaptations (such as strength balance)

increases the potential for injury. Therefore, the term maintenance is often applied to the

overall goal concept, but this is short-sighted. Champions are those who are the best at the

end of the season, so preparation for the competitive season should be thoughtfully aimed

at a high-performance finish. Loading during in-season periods is near maximal but may

also be activity-specific. In most cases, strength coaches use gross movements over a two-

day split. It is strongly recommended to train with high functional density – placing

emphasis on relevant kinetic chain based movements. Establishing strength and movement

balance around common agitators is also important. For instance, a coach may challenge

the mechanoreceptors in the ankle for a basketball program to help prevent ankle rolls using

single-leg closed-chain exercises, or emphasize loaded knee flexion and ROM in the hip to

reduce hamstring pulls for a football program. As the peak of competition nears, all efforts

are aimed at ensuring an athlete can stay on the court, field, or ice for as long as is necessary –

at the intensity required to win the event.

512

513


Training Phase Characteristics and Sample ProgramsA macro-matrix can be created to meet the team needs by balancing success-related factors.

This includes segmenting the seasons and their respective phases as an initial framework. The

overall schematic can be further refined to meet the relative needs of the athlete or team at a given

time. Earlier text alluded to the fact that if a coach has been working with an athlete since they

were a freshman, and they are now a junior, the amount of foundational work related to technique,

correction and connectivity should be dramatically lessened and exchanged for other adaptation

goals aligned with player development. The schematic should flow in a building-block approach

so residual effects are accounted for and maintained. Continuity should exist between each of the

phases so coaches should be mindful to avoid 1) being overly diverse in the programmatic emphasis

and 2) using absolute phasic changes such as suddenly introducing heavy Olympic lifts. It is better

to focus on technique progressions and secure residual components. Where too much variety

limits adaptations and technique proficiency, using the same warm-ups and training activities is

also problematic often resulting in staleness and lack of motivation.

To further complicate things some sports allow limited time for strength and conditioning

work. Where collision and contact sports tend to account for more weight room time, sports such

as tennis and volleyball usually only get two (sometimes three) days of strength and conditioning

work a week. In these cases it often becomes necessary to blend both resistance training and con-

ditioning activities into single events. This can still be periodized but requires thoughtful exercise

selection and proper activity sequence. Based on evaluation of explosive training for anaerobic

sports, such as tennis and volleyball, a phasic model can be drafted over connected seasons. For

instance, compound and foundational Olympic lifts are more appropriately emphasized during

the pre-competition period; whereas a greater balance of Olympic and plyometric exercises makes

sense in the transition phases from pre-competition to the competition period [8].

Figure 15.5

When time allows for a longer duration of

premeditated work, the emphasis of specific

development in key areas becomes easier to

manage. For instance, if a program for Ameri-

can football identified foundational strength

and power as key attributes for a training cycle,

a coach can integrate a systematic plan to em-

phasize these factors over the phases of a cycle

in conjunction with other major stressors.

Maximal stress cannot be constantly applied in

a program; over the course of a training cycle

variations in stress should be balanced toward specific goals. For instance, the use of the clean

exercise demonstrates a high level of importance for sports power, but the exercise itself may

not warrant emphasis over the whole training cycle. In the preparation and anaerobic en-

durance phases cleans and pulls may be practiced as part of the neural components of each

session with emphasis on technique. Following a period of technique proficiency, the Olympic

lifts may be programmed in a progressive manner across the hypertrophy-strength and

strength-power phases. When used in the sport power phase it may become part of a perform-

ance strategy and mixed with the jerk or push press exercise as a compound set. Likewise, a

squat cycle may start with as many as 12 repetitions during the anaerobic endurance phase,


Order of operations for combinedstrength and conditioning sessions

• Warm-up

• Footwork

• Olympic lifts/plyometric exercises

• Heavy compound lifts

• Ballistic exercises

• Change of direction (COD) work

• Metabolic activities

DEFINITIONS

Staleness –

Indicates a lack of motivation due tolack of adequate stimuli or overreaching

514


end with a neural emphasis of three (3) repetitions in the strength-power phase and be

converted into a complex or contrast set during the sports-power phase to emphasize athleti-

cism. It is up to each coach to make decisions based on team needs and decide where an em-

phasis should be placed to optimize the team’s ability to succeed.

Table 15.8

Preparation Phase

The preparation phase usually lasts two or three weeks depending on the amount of tech-

nique and physical correction necessary for the athlete. Novice (untrained) athletes may benefit

from a prolonged period of preparation as well as a longer anaerobic endurance phase. In some

cases, a four to six week period of physical preparation culminating into a modified hypertrophy

phase is preferred over more aggressive training selections. If athletes lack muscle balance or have

poor technique, more effort in foundational proficiency is necessary. Coaches should use the

phases to create the necessary outcomes based on immediate needs and future development.

Conditioning in the preparation phase is foundational with more emphasis on general metabolic

enhancements. Techniques for landing and sprinting are employed as well as center of mass

control during movement in all directions. It cannot be emphasized enough that athletes must

be taught how to move correctly. Optimal biomechanics are not innate to humans so establishing

quality movements in preparation for rehearsal is necessary.

Figure 15.6


Preparation AnaerobicEndurance Hypertrophy-strength Strength-power Sport power

Clean cycle

Bench cycleSquat cycle

Drag training

Eccentrics Ballistics Plyometrics

Contrast/complex sets

Overspeed

515



Monday

Baseball – Preparation Phase / Day 1 Sets x Reps (Intensity) Rest Period Notes

Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional

General physical readiness

Goodmorning w/ I-reach

Step back w/ rotation

Lateral toe reach

Split stance T-reach

Reverse lunge w/ rotation

Lateral toe reach w/ rotation

Circuit 2x each group

12 reps

(4x each exercise)

30s between

circuits

Dynamic warm-up

Wide squat jump jacks 2x10 20s Neural prep/ballistics

Clean cycle

Clean pull from hang

High pull from hang

2xcycle (bar)

2x5, 60% 1RM Clean

3x5, 50% 1RM Clean

45s

45s

45s

Movement efficiency

Technique

Motor rehearsal

Barbell split squats

DB alt. chest press

Ballistic step w/ sand bag (asymmetrical)

Supine pull-ups

DB lateral lunge to curl

Slide disc hamstring curls s/s

Slide disc mtn. climbers (75% max speed)

Tri-set

45° MB rotation

DB T-cobra on ball**

Physioball push-ups to failure

4x7 per side, 65-75% 1RM

3x12, volitional failure

2x15s per side, load to form

4x12, BW

3x6 per side

2x20s, BW

2x12 each, load to form

90s

60s

*15/45s

60s

60s

60s

60s

Core component

*15s rest from one side to

the next

**Feet against wall; use light

DB to perform full T-reach

on physioball

Lateral ground reach

Piriformis squat (cross leg)

Kneeling hip flexor w/ triceps stretch

Side-lying sleeper stretch

Circuit 2x

(4x each exercise)

3s hold

30s Cool down

Key: Alt. = Alternating; MB = Medicine ball; DB = Dumbbell; BW = Body weight; w/ = with; s/s = Superset; mtn = mountain

516



Wednesday


Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional


Bench IYT

Bench hip extension

Bench arm march

Bench T-rotation*

SL bench march

Bench I-reaches**


12 reps

(4x each exercise)

30s between

circuits

Dynamic warm-up

*Push-up position off bench

with rotation

**Push-up position off bench

MB half squat jumps 2x6, load to form 20s Neural prep/ballistics

DB jump shrugs

SA snatch

2x6, 30% BW

2x3 per side, ~60% 1RM

45s

45s

Movement efficiency

Technique

Deadlift

Box jumps

DB Bulgarian split squats

Pull-ups

Sand bag lateral squats (asymmetrical)

DB RDL swings (hip ext. to elbow flexion only)

Bench speed push-ups s/s rev band speed pulls

Slide disc adductors s/s slide disc pikes

Chin ups - legs on ball s/s

Leg curl on ball

4x6, 80%1RM

4x6, moderate-high height

2x8 per side, load to form

4x12, BW


2x5, load to form

2x20s

2x15

90s

60s

45s

60s

60s

60s

60s

60s

Core component

Spot assist as necessary

Reverse lunge w/ opposite reach

Athlete’s plank w/ T-rotation

Supine knee crossover rotation

Towel shoulder rotation stretch

Circuit 2x

(4x each exercise)

3s hold

30s Cool down

Key: SL = Single leg; Alt. = Alternating ; MB = Medicine ball; DB = Dumbbell; RDL = Romanian Deadlift; BW = Body weight; Ext. = Extension; w/ = with; OH = Overhead; KB = Kettlebell; s/s = Superset

517



Friday


Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional


Step back OH reach

3-point deadlift reach

Athlete’s plank w/ I-reach

Field lunge w/ OH reach

3-point lateral reach (lateral lunge each way)

Athlete’s plank w/ T-reach


(4x each exercise)

30s between

circuits

Dynamic warm-up

75% ROM jump lunges (hands behind head) 2x6, BW 20s Neural prep/ballistics


Hang clean

3x5, 70% 1RM Clean

3x3, 60-70% 1RM Clean

45s

45s

Movement efficiency

Technique

DB swings (arm flexion) to front squat

Axial-loaded reverse lunge

DB incline press

Hammer row

Land mine – alt. lateral rotational reach w/pivot

Lunge to alt. DB shoulder press s/s

Lateral MB rotational hop

Tri-set

Leg curls

Calf raise

Biceps curl

3x6, load to form

4x8 per leg, 70-75% 1RM

3x8, 70-75% 1RM

4x10, load to form

3x5 side, 25 lb plate



75s

60s

60s

60s

45s

60s

60s

Core component

Split-stance toe reaches

Opposite windmill reaches

Supine chest stretch


Circuit 2x

(4x each exercise)

30s Cool down

Key: SL = Single leg; MB = Medicine ball; DB = Dumbbell, BW = Body weight; w/ = with; OH = Overhead; ROM = Range of motion; s/s = Superset

518



Tuesday

Baseball – Conditioning / Day 1 Sets x Reps (Intensity) Rest Period Notes

Jog forward w/ short shuffle back right

Jog forward w/ short shuffle back left

Jog forward to backpedal

1x60s each (20 yds) Transitional General physical readiness

High-knee march (plantar flexion)

Straight-leg march (plantar flexion)

High-knee march (no plantar flexion)

Straight-leg march (no plantar flexion)

Field lunge w/ lateral lean

Broad field lunge w/ rotation

Split-stance march w/ toe reach

Lateral squat ground touch

1x20yds each Transitional Mobility

Ankling

Lateral shuffle (50%, turn at 10yds)

Low skips

A-skips

Carioca

Speed high-knee run

Speed butt kickers (extended hip)

Backpedal

1x20yds each Transitional Activation

Line drills

Scissors

Front to back (feet together)

Right to left (feet together)

2x10s each 15s Neural

MB rotational passes

MB (chop) slams

3x5 per side

3x10

30s

30s

Ballistics

Lateral start to stride length drill

Side shuffle to sprint

Step back to run forward

5x15yds

3x5 per side

5x3

Active recovery

20s

20s

Technique

Emphasis

Center of mass control

30-yd shuttle (same as 60-yd cut in half) 15x30yds 15s Metabolic conditioning

5-10 min low-intensity gross movement




Circuit 2x

(4x each exercise)

30s

Cool down

Key: w/ = with; MB = Medicine ball

519



Saturday

Baseball – Conditioning / Day 2 Sets x Reps (Intensity) Rest Period Notes

Jog forward w/ short shuffle back right

Jog forward w/ short shuffle back left

Jog forward to backpedal

1x60s each (20 yds) Transitional General physical readiness

High-knee march (plantar flexion)

Straight-leg march (plantar flexion)

High-knee march (no plantar flexion)

Straight-leg march (no plantar flexion)

Field lunge w/ lean

Broad field lunge w/ rotation

Split-stance march w/ toe reach

Lateral squat ground sweeps


Ankling

Lateral shuffle (50%, turn at 10yds)

Low skips

A-skips

Carioca

Speed high-knee run


Backpedal


Agility ladder drills

Fast feet (one foot in each)

Fast feet (two feet in each)

Icky shuffle

4x

4x

2x

Transitional Neural

Squat jumps

Lunge jumps

4x6

4x4 per side

45s

30s

Ballistics

Prancing

High-knee prancing

Speed butt kickers to sprint

4x20yds

4x20yds

4x20yds

1:3 (work:rest)

1:3

1:3

Technique

Box drill (back/lateral/forward/lateral)

60-yd shuttle

6x

10x60yds

1:2.5 (work:rest)

1:2

Metabolic conditioning





Circuit 2x

(4x each exercise)

30s

Cool down

Key: w/ = with

520



Anaerobic Endurance Phase

Enduring force at both high and low intensities is an important quality for an athlete as it en-

sures a sustainable level of play. The anaerobic endurance phase is characterized by intensities

>65% of max performance and rehearsal of movements progressed from the preparation phase

for technique enhancements, musculoskeletal correction, and metabolic improvements. Of

relevance, the shoulder and hip joints must have acceptable strength balance and ROM, which

often defines the time spent in the phase and its programmatic blend towards hypertrophy-

strength. Likewise, trunk connectivity to the peripheral musculature must be established. This

is relevant for all sports, but particularly important for tennis, volleyball, baseball, and soccer due

to the need to perform unilateral, high-velocity actions. Coaches should be cognizant of the

lower back and abdominal relationship and use more “off the ground” trunk work through move-

ment integration. Conditioning work, like weight room activities, emphasize rehearsal and the

ability to prolong force application. Techniques for COD and footwork should be well established

by the end of this phase. The use of foundational skills with progressively shortened rest intervals

should lend itself to a conditioning base in preparation for speed-endurance, which is emphasized

over the next phase.

Figure 15.7

521



Monday

Soccer – Anaerobic Endurance Phase / Day 1 Sets x Reps (Intensity) Rest Period Notes

Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional


Wide-stance goodmorning

Supine heel bridge

Split-stance ground reach

Split-stance goodmorning

Supine heel bridge w/ march

SL-stance ground reach


(4x each exercise)

30s between

circuits

Dynamic warm-up

Speed jacks

Depth drops (eccentric landing)

2x10, BW

2x4, 18in box

20s

45s

Neural prep/ballistics

Clean cycle

Clean pull from blocks

High pull from blocks

2xcycle (bar)

3x5, 70-75% 1RM Clean

3x5, 75% 1RM Clean

45s

60s

60s

Movement efficiency

Technique

Motor rehearsal

Back squat

Field lunge jumps

Unilateral leg press

BB RDL

Dips w/ knee raise s/s

Physioball pull-ups (flexed hip)

Leg curl s/s calf raise

Calf raise

Bench V situps s/s MB rotation rebound pass

12,10,8,8, 70-80% 1RM

2x6 per side, BW

4x8 per side, 1RM

3x7, load to form

3x10/10, BW

2x12 each

105s

45s

75s

60s

60s

60s

Core component

Split-stance RDL

Lateral lunge w/ rotation

Reverse lunge w/ T-reach

Circuit 2x

(4x each exercise)

30s Cool down

Key: BB = Barbell; RDL = Romanian deadlift; BW = Body weight; w/ = with; SL = Single leg; s/s = Superset

522



Wednesday


Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional


Supine bench marches

Athlete’s plank w/ I-reach

Field lunge w/ OH reach

Supine bench marches w/ arm reach

Athlete’s plank w/ T-reach

Forward lunge w/ ground reach


(4x each exercise)

30s between

circuits

Dynamic warm-up

Scissor hops (hands behind head)

Fast feet box taps (6in box)

2x10, BW

2x10, BW

20s

20s


Clean cycle

Clean pull from floor

Hang clean w/ high receive

2xcycle (bar)

4x4, 70-80% 1RM

3x5, 70% 1RM

45s

75s

60s

Movement efficiency

Technique

Motor rehearsal

High box jumps

Bulgarian squat

Standing DB Press

Jump chin-ups

Landmine SA power press* s/s

Landmine rotation

Buddy hamstrings w/ballistic push-up rebounds

Manual towel triceps s/s

Manual towel biceps

4x4, BW


3x10, load to form

4xAMAP no swing

2x8/10, load to form

2x8

2x10

75s

60s

60s

75s

60s

Partner switch

Partner switch

Core component

*SA one side only w/ each

superset; switch to other

side for 2nd superset

Deadlift w/ heel reach

Ipsilateral reach (diagonal lunge w/ reach)

Athlete’s plank w/ rotational T-reach

Circuit 2x

(4x each exercise)

30s Cool down

Key: SA = Single Arm; DB = Dumbbell; BW = Body weight; w/ = with; OH = Overhead; s/s = Superset; AMAP = as many as possible

523



Friday


Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional


Deadlift w/ reach

Step back w/ rotation

Athlete’s plank w/ alt. hip extension

Deadlift w/ lateral reaches


Athlete’s plank w/ alt. lateral leg reaches


(4x each exercise)

30s between

circuits

Dynamic warm-up

Plate swings w/ plantar flexion

Dot drill

2x8, 10-35lb plate

2x15s

20s

30s


Clean cycle


Hang clean

2xcycle (bar)

3x5, 70-80% 1RM

4x5, 75% 1RM

45s

60s

75s

Movement efficiency

Technique

Motor rehearsal

Front squat to press

Sand bag squat jumps

OH walking lunges

Manual leg curls

Suspension supine row s/s

Suspension push-ups

Tri-set

SL eccentric pistol squats*

Band Y-pulls w/ squat

MB slams

4x8, load to press form

3x7, 30% BW


4x5 per leg

3x12/12, BW

2x6/15/20s, load to form

90s

60s

60s

Partner switch

60s

60s

Core component

*One side per superset

Reverse lunge w/ Y-reach

Split stance w/ rotation

Figure-4 holds (cross knee)

Circuit 2x

(4x each exercise)

30s Cool down

Key: SL = Single leg; Alt. = Alternating; MB = Medicine ball; BW = Body weight; w/ = with; OH = Overhead; s/s = Superset; SL = Single leg

524



Tuesday

Soccer – Conditioning / Day 1 Sets x Reps (Intensity) Rest Period Notes

Jump rope

T-jacks

1x3 min

1x1 min

Transitional General physical readiness

High-knee march (hands behind head)

March w/ alt. arm swings (plantar flexion)

Broad field lunge w/ OH reach

Lateral squat walks w/ ground sweeps

Reverse lunge w/ alt. toe reaches

Iron crosses

Scorpions

1x20yds each

1x5 per side

Transitional Mobility

Ankling in place to low skip

Prancing

Open-gate skip* to jog

SL bounds

Butt kickers (extended hip)

Tapioca (speed carioca)

Speed high-knee run

Butt kickers/high knee run (alt. every 5yds)


*Hip abduction and external

rotation


Icky shuffle

Backwards lateral skiers

Scissors (2 jumps each set of rungs)

4x

4x

2x

15s Neural

Short diagonal bounds (puddle jumps)

Broad lateral bounds

Double-leg bounds

3x5 per side

2x4 per side

1x4

20s

20s

20s

Ballistics/plyometrics

Knee cycles (stationary)

Cone weave in/out drill

Four-direction speed cones (cross pattern)

4x3 per side

4x

3x

15s

20s

20s

Technique

3 cone Z-shuttle (20-20-20 yds)

Gassers (across field distance)

6x60yds

8x2

1:3 (work:rest)

1:1.5





Figure-4 holds

Circuit 2x

(4x each exercise)

30s

Cool down

Key: SL = Single leg; Alt. = Alternating; w/ = with; OH = Overhead; s/s = Superset

525



Saturday

Soccer – Conditioning / Day 2 Sets x Reps (Intensity) Rest Period Notes

Jump rope

T-jacks

1x3 min

1x1 min


High-knee march (hands behind head)

March w/ alt. arm swing (plantar flexion)

Broad field lunge w/ OH reach

Lateral squat walks w/ ground sweeps

RDL march w/ toe reach

Straight leg march w/ cross reach

Walking scorpions


Ankling in place to low skip

Prancing

Open hip skip to jog

SL bounds

Butt kickers (extended hip)

Tapioca

Speed high-knee run

Butt kickers/high-knee run (alt. every 5yds)



Fast feet

Lateral fast feet

Scissors (2 jumps each set of rungs)

4x

4x

2x

15s Neural

Diagonal bounds

Lunge jumps w/ arm swing

Repeat vertical jump w/ head reach

5x3 per side

4x3 per side

4x4 per side

20s

20s

20s


Sprint to backpedal

Reverse diagonal run to sprint

Sprint-set-sprint (deceleration/foot control)

3x

4x

4x2

20s

20s

20s

Technique

Broad figure-8 w/ ball

Small-sided games (3v3)

5x20yds

3x3 min

1:2 (work:rest)

1:1





Figure-4 holds

Circuit 2x

(4x each exercise)

30s

Cool down

Key: SL = Single leg; Alt. = alternating; w/ = with; OH = Overhead; s/s = Superset

526



Hypertrophy-strength Phase

Earlier chapters described the varied need for lean mass by sport, which explains why

hypertrophy training may vary in its emphasis. A team that is refined to ideal anthropometrics

may bypass the hypertrophy phase all-together and blend anaerobic endurance into strength-

power. It is important to remember the more mass an athlete maintains, the more force is

required to move it, and the more oxygen it demands in the process. For contact and collision

sports though, a hypertrophy-specific emphasis may be warranted to ensure size and “padding”

demands to make it through the seasonal rigors of sports like American football and basketball.

A common error in the hypertrophy-strength phase is an over-emphasis on isolated movement,

particularly with linear resistance machines. While they are excellent for bodybuilding purposes,

they often lack the kinetic chain challenges that an athlete requires.

When conditioning athletes in this phase, speed endurance becomes paramount and reactive

strength is initiated. Repeat sprinting, drag training, ballistics work, and plyometrics become

blended, so loading variations are used. Up to 30% of the athlete’s body weight may be used for

ballistics intended for reaction, while as little as 3-5% of the athlete’s body weight is used when

loading high-speed drag training drills. A balance should be attained to prevent too much

muscular time-under-tension between strength and conditioning work to prevent overtraining

syndrome. Most experienced coaches would suggest siding with a little less volume rather than

a little too much.

Figure 15.8



Monday

Football – Hypertrophy-strength Phase / Day 1 Sets x Reps (Intensity) Rest Period Notes

Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional


MB step-back to OH reach

MB squat swings

Bench alt. T-reaches

MB split jerk

Lateral MB squat swings

Push-up to alt. I-reach


(4x each exercise)

30s between

circuits

Dynamic warm-up

Ballistic burpees 2x6 20s Neural prep/ballistics


Hang clean to military press

3x3, 75% 1RM

2x4, 80% of press weight

45s

60s

Movement efficiency

Technique

Hang clean

Push press

Bench press

Ballistic push-ups (between bench rebounds)

Plate blocks

Dips to knee raise

Triceps pullover s/s

Bench V sit-ups

MB push-ups s/s

MB rotation wall rebounds

4x4, 80-85% 1RM

4x3, 80% 1RM

10,8,6,5, 75-85% 1RM*

3x6-8, BW

3x8, 25-45lb plate

3x10, BW

2x8/15

2x15/12

2 min

2 min

90s

60s

Partner switch

60s

60s

45s

Core component

*Bench Cycle

SL T-reach


Piriformis squat (cross leg)

Circuit 2x

(4x each exercise)

30s Cool down

Key: SL = Single leg; Alt. = Alternating; MB = Medicine ball; BW = Body weight; w/ = with; OH = Overhead; s/s = Superset



Tuesday


Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional


Goodmorning w/ IYT-reaches

OH squat

Reverse lunge w/ alt. reach

Split-stance goodmorning w/ IYT-reaches

OH lateral squat

Reverse lunge w/ ground touch


(4x each exercise)

30s between

circuits

Dynamic warm-up

Squat jumps 2x6, BW 20s Neural prep/ballistics

Snatch pull

Hang snatch to OH squat

2x4, 60% 1RM

3x3, 70% 1RM

45s

60s

Movement efficiency

Technique

Back squat

Max box jumps

Lateral BB lunge

Walking lunge w/ bar rotation

Weighted pull-ups

Seated row

DB RDL swings (hip ext. to elbow flexion only) s/s

Hanging leg raises

Leg curl on physioball w/ bar pullover

4x8,8,6,6, 80-85% 1RM*

4x3, max height


2x8 steps, bar only

4x6, load to form

3x8, load to form


4x10, bar only

2 min

**15/60s

60s

60s

90s

60s

60s

30s

Core component

*Squat Cycle

**rest 3 minutes following

squat to increase potentia-

tion and up to 15s rest

between individual jumps

Reverse lunge w/ opposite reach

Athlete’s plank w/ T-rotation

Supine bridge march

Circuit 2x

(4x each exercise)

30s Cool down

Key: SL = Single leg; Alt. = Alternating; MB = Medicine ball; DB = Dumbbell; RDL = Romanian deadlift; BW = Body weight; Ext. = Extension; w/ = with; OH = Overhead; BB = Barbell; s/s = Superset

529



Thursday


Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional


MB step back OH reach

MB squat swings

Bench w/ alt. T-reach

MB alt. split jerk


Push-up to alt. I-reach


(4x each exercise)

30s Dynamic warm-up

Kneeling jumps to athletic position 2x5, BW 20s Neural prep/ballistics


High pull from hang

3x4, 70% 1RM Clean

2x4, 75% 1RM Clean

45s

45s

Movement efficiency

Technique

High pull from blocks

Hitch press

Incline DB bench press (singe-single-double)

Gorilla press*

Weighted dips

Kneeling plate raise s/s rear deltoid raise

MB speed push-ups s/s

MB chop slam

Triceps push-down s/s

Band bilateral external rotation

4x3, 80-85% 1RM Clean

4x8, volitional failure

3x9 (3 each), 60-70% 1RM

2x8, load to form

3x10, load to form

2x10/10

3x20s/10, load to form

3x10/10, load form

90s

75s

60s

60s

45s

30s

30s

45s

Core component

* Unilateral BB press with

neutral grip

SL I-reach


Piriformis squat

Circuit 2x

(4x each exercise)

30s Cool down

Key: SL = Single leg; Alt. = Alternating; MB = Medicine ball; DB = Dumbbell; BW = Body weight; w/ = with; OH = Overhead; s/s = Superset; BB = Barbell

530



Friday


Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional


Goodmorning w/ IYT-reaches

OH squat

Reverse lunge w/ alt. reach

Split-stance goodmorning w/ IYT-reaches

OH lateral squat

Reverse lunge w/ ground touch


(4x each exercise)

30s between

circuits

Dynamic warm-up

Wide-leg squat jumps 2x6, BW 20s Neural prep/ballistics

Jump shrugs


2x5, 20% BW

3x4, 70%1RM Clean

45s

60s

Movement efficiency

Technique

Deadlift

Front squat

Lateral box overs w/sand bag

Lateral squat walks with plate press

T-bar row

Chin-ups

Slide disc adductors s/s

Slide disc speed lunges

Buddy hamstrings s/s

Plate swings w/ calf raise

Biceps curl (strip set)

3x5, 80-85% 1RM

3x10, 70-75% 1RM

3x5 per side

4xup and back, 25-45 lb plate

4x8, load to form

2xAMAP to form

2x20s

3x5/8, load to form

1x10,10,10

2 min

90s

75s

Partner switch

75s

90s

45s

Partner switch

Core component

One foot lands on box

Stay low in squat (flexed hip)


Reverse lunge w/ T-reach


Circuit 2x

(4x each exercise)

30s Cool down

Key: Alt. = Alternating; BW = Body weight; w/ = with; OH = Overhead; s/s = Superset

531



Tuesday

Football – Conditioning / Day 1 Sets x Reps (Intensity) Rest Period Notes

Jog forward (20yds) to backpedal (10yds)

Lateral shuffle (10yds) to jog forward (20yds)

1x30s

1x30s


Supine (cross leg) hip bridge

Supine bent-knee crossover

Supine shoulder heel plank w/ leg march

Supine bridge w/ SL-lift

Back roll to V-ups

Prone scorpions

Athlete’s plank w/ hip external rotation

Spiderman step

Athlete’s plank w/ hip abduction/adduction

1x10-20s each

(10s per side if applicable)


Low skips

Backward skips

Carioca

Speed lateral shuffle

Speed high-knee run

Speed butt kickers

Backpedal (5yds) to turn and sprint (15yds)

1x20yds each Transitional Neural

Broad jumps

MB scoop toss

MB high-to-low rotational slams

1x5

2x5

3x4 per side

Partner switch

Partner switch

Partner switch

Ballistics

V-drill - diagonal (forward, back, forward, back)

10-yd center cone box drill (sprint all directions

including diagonals)

8x20yds (5yds each)

6x

1:7 (work:rest)

1:4

Technique

20-yd figure-8 drill 8x2 1:4 (work:rest) Metabolic conditioning

Spiderman step-back (3s hold)

QL/lat stretch

Hip flexor stretch

2x6 per side

2x6per side

2x20s per side

Transitional Cool down

Key: SL = Single leg; Alt. = Alternating; MB = Medicine ball; w/ = with; OH = Overhead; QL = Quadratus lumborum

532



Friday

Football – Conditioning / Day 2 Sets x Reps (Intensity) Rest Period Notes

Jog forward (20yds) to backpedal (10yds)

Lateral shuffle (10yds) to jog forward (20yds)

1x30s

1x30s


March w/ hands behind head (plantar flexion)

Straight-leg cross reach (plantar flexion)

Backwards open-gate skips

Close-gate skips w/ arm abduction

Forward lean controlled butt kickers

Field lunge w/ rotation

Lateral ground reaches w/ OH reach

Reverse lunge w/ counter reach

1x10-20s each



Straight-leg (forward) shuffle

Low skips

Lateral shuffle (10yds) 50% run back

Backward skip

Carioca

Backpedal to 50% turn

High-knee run

Speed butt kickers

w/ hip extension

w/ hip flexion to 75% run (10yds)

1x20yds each Transitional Neural 1

Low cone singles (run through)

Low cone doubles (run through)

Lateral low cones (run through)

Icky shuffle between cones to sprint (10yd)

4x

4x

4x

3x

20s Neural 2

Progressing technique

Looking + no arms

Looking + arms

No look + arms

High-knee power skip

Forward alt. leg bounds

Sled work

Sled pushes - 30% BW

Sled drags - 5-8% BW (4 week cycle)

2x20yds

3x20yds

5x10yds

6x25yds

20s

Walk back 20yds

1:4 (work:rest)

60s

Ballistics / drag preparation

300-yd shuttle 3x300yds 1:1 (work:rest) Metabolic conditioning

Inchworm

Sumo squats w/ ground touch (3s hold)

Lateral squat w/ high reach

Quad/hip flexor stretch

2x6

2x6 per side

2x6per side

2x20s per side

Transitional Cool down

Key: SL = Single leg; BW = Body weight; w/ = with; OH = Overhead; s/s = Superset; Alt = alternating

533



Integrated Strength Phase

The integrated strength phase is useful for reducing the load demands on the athlete while

maintaining the benefits of related training. Athletes cannot be subject to long bouts of heavy

loading with significant time-under-tension as they will experience overtraining symptoms. In-

tegrated phases, generally lasting one or two weeks, may be placed after a longer hypertrophy or

strength cycle to allow tissues to catch up with all of the architectural disruption. In many cases

it is simply an adjustment from closed-circuit training to open-circuit exercises. For instance,

changing a heavy barbell reverse lunge to a reverse lunge with alternating dumbbell press reduces

localized stresses and recovery needs without changing the rate of perceived exertion (RPE) value

- as other muscles must now contribute to perform the action. The concept of more functional

is often confused with light loading; that does not have to be the case. Loading to form means

the athlete should lift to volitional failure while still performing acceptable technique. Due to the

unloading component of this phase from weight room volume, conditioning cycles can remain

fairly constant. Technique and mobility work can be exchanged for load applications to add fur-

ther recovery if the team is severely overreaching.

Figure 15.9

534



Monday

Hockey – Integrated Strength Phase / Day 1 Sets x Reps (Intensity) Rest Period Notes

Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional


Supine bridge w/ alt. leg march

Athlete’s plank w/ lateral leg reach

Push-up to T-reach

Split-stance RDL reach

Lateral lunge w/ floor reach



(4x each exercise)

30s between

circuits

Dynamic warm-up

Low speed lunges (hand behind head)

SL box jumps (double leg landing)

SA snatch to reverse lunge

2x7, BW

4x4 per leg, low-mod height

2x3 per side

30s

45s

30s


SA snatch

Bulgarian split squat jumps

Walking lunge w/ straight-bar rotation chops

Ballistic push-up w/ alt SA reach

SL RDL

Supine pull-ups (heels on physioball) s/s

Power chest drops

Hip ext. off bench (loaded) s/s

Hanging leg raise


2x5 per side, BW

4x12 steps, load to form

3x6 per side, BW




*15s/60s

30s

45s

*15/60s

60s

60s

60s

Core component


the next

Wide-leg ground reach

Leg cross reach

Broad lunge w/ lean back (hands behind head)

Circuit 2x

(4x each exercise)

30s Cool down

Key: RDL = Romanian Deadlift; SL = Single leg; SA = Single arm; BW = Body weight; w/ = with; s/s = Superset

535



Thursday

Hockey – Integrated Strength Phase / Day 2 Sets x Reps (Intensity) Rest Period Notes

Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional


Bench I-march

Prone bench Y-reach

Bench bridge leg march

Spiderman step back

V-overs

Push-up w/ knee reach


(4x each exercise)

30s between

circuits

Dynamic warm-up

Weighted SL box overs

DB jump shrugs

Snatch pulls

2x20s, light load

3x6, 20% BW

2x5, 75% 1RM

20s

30s

30s


Snatch to OH squat

Lateral front squats

Jammer press

Alt. reverse lunge w/ contralateral press

Lateral unders w/ plate presses (hurdle)

Neutral grip pull-ups s/s

Wide-leg ballistic mtn. climbers

Seated tornado ball chops (side-to-side) s/s

Band reverse T-pull

4x3, 70% 1RM (snatch)

3x6, 75% 1RM (front squat)

4x6, load to speed form

2x5 per side, load to control


3xAMAP/20s

4x10/12

90s

90s

60s

60s

60s

45s

30s

Core component

Prone bench IYT w/ hold (2-3s)

Leg cross reach


Circuit 2x

(4x each exercise)

30s Cool down

Key: SL = Single leg; OH = Overhead; DB = Dumbbell; Alt = Alternating; mtn = Mountian; AMAP = as many as possible; w/ = with; s/s = Superset

536



Tuesday

Hockey – Off Ice Conditioning / Day 1 Sets x Reps (Intensity) Rest Period Notes

Foam roll 1x5 min Transitional General physical readiness

Quadruped

Athletes plank w/ T-reach

Hip bridge

Push-up to I-reach

Spiderman march

SL hip bridge

MB pullover to stand

SL (RDL) w/ DB cross reach

Wide leg mtn. climbers


(6x each exercise)


SL box push-off

DB long jump

Staggered stance hops w/ weighted vest

Sled drives

2x4, load to form

1x6, load to form

4x10yds, load to form

8x7m, 20% of BW

*15/30s

15-20s per jump

30s

1:6 (work:rest)

Ballistics


the next



Iron crosses


Circuit 2x

(4x each exercise)

30s

Cool down

Key: SL = Single leg; Alt. = Alternating; MB = Medicine ball; w/ = with; OH = Overhead; Mtn. = Mountain

537



Friday

Hockey – Off Ice Conditioning / Day 2 Sets x Reps (Intensity) Rest Period Notes


Push-up w/ SL knee flexion (elbow touch)

Athletes plank w/ I reach

SL hip bridge

V-rollovers to reach

Scorpions

Supine T-cross leg reaches (foot to hand)

MB OH lunge switches

Vector lunge rebounds w/ MB rotation

MB pullover (ground touches)


(6x each exercise)


MB squat throws

Weighted squat jumps

Jump lunges w/ MB rotation


Cord-resisted diagonal hops

3x5, load to form

4x6, load to form

2x8 switches


5x6 hops

*15/30s

15-20s per jump

30s

1:6 (work:rest)

30s

Ballistics


the next



Leg cross reach


Circuit 2x

(4x each exercise)

30s

Cool down

Key: SL = Single leg; MB = Medicine ball; w/ = with

538



Strength-power Phase

Strength-power is likely the most recognized phase of training for athletic performance due

to the 1RM loading percentages and exercise selection. Many loading cycles initiated during the

hypertrophy phase end up culminating into very heavy loading with neural emphasis during this

phase. Heavy Olympic and compound lifts often dominate the exercise selection, so particular

attention must be placed on technique and excessive lower back stress. The most common error

in this phase is almost always the use of too much volume. The phase will often last three weeks

but the time period may be adjusted if less hypertrophy training is used in the seasonal program.

By this phase, ballistic exercises are loaded for reactive strength, and plyometrics are much more

dominant than in the prior phase. Loaded speed work often culminates here and then is con-

verted to technique re-education. The nervous system becomes the new emphasis leading into

the sports power phase, and sport-specific work becomes much denser in the program.

Figure 15.10

539



Monday

Volleyball – Strength-power Phase / Day 1 Sets x Reps (Intensity) Rest Period Notes

Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional


Wide-stance MB floor to ceiling reach

Split-stance pronated T-reach (weighted)

Lateral squat w/ OH weighted Y-reach

Forward/reverse lunge rebounds

SL pronated Y-reach (weighted)



(4x each exercise)

30s between

circuits

Dynamic warm-up

Tuck jumps

Snatch grip pull from blocks

Snatch from hang to OH squat

2x6, BW

2x4, 70-75% 1RM

2x3, 60-65% 1RM

20s

45s

60s


Snatch from hang

Power jerk from rack

Back squat contrast set w/

Depth jumps (12 inch box)

Ballistic step w/ DB*

Power chest drops**

Band resisted speed pull-ups s/s

MB pullover-to-stand

Push-up to slide disc hip/knee flexion s/s

Slide disc hamstring curls

2x3, 82.5-85% 1RM

3x3, 85-87% 1RM

8,6,4,4, 80-87.5% 1RM

3x3 (high reach), plyometric


4x10, load to form

3x8 per side/8, load to form

3x20s/20s

90s

90s

120s

75s

60s

60s

30s

Core component

*Alternate feet

** Back on Bosu

Reverse lunge w/ OH lateral flexion hold

SL balance floor touch


Foam roll

Circuit 2x

(4x each exercise)

30s Cool down

Key: MB = Medicine ball; OH = Overhead; SL = Single leg; DB = Dumbbells; w/ = with; s/s = Superset

540



Wednesday


Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional


Reverse lunge w/ alternating MB reach

Lateral lunge w/ MB reach

Floor bridge w/ MB pullover

Bench I-reach march

Bench leg march w/ static MB hold

Bulgarian squat w/ MB rotation


(4x each exercise)

30s between

circuits

Dynamic warm-up

Lateral rebound jumps

Clean pull

Hang clean (high receive)

2x6, BW

2x4, 70-75% 1RM

2x3, 70-75% 1RM

20s

45s

45s


Clean from floor

½ squat push press

Bench press

RDL to high receive

SA DB row

Bench power push-ups s/s


Slide disc ab/adduction s/s

Slide disc Pikes

4x2, 85-95% 1RM

3x4, 85% 1RM Press

4x4, 90% 1RM

4x4, 65% 1RM Clean

3x7 each arm, load to form

3x6/8, load to form

3x20s/20s, BW

90s

2 min

2 min

75s

*15/60s

60s

60s

Core component


the next

Goodmorning IYT-reaches

Wide-leg heel touches

Wide-leg backward reach

Foam roll

Circuit 2x

(4x each exercise)

30s Cool down

Key: MB = Medicine ball; BW = Body weight; RDL = Romanian deadlift; SA = Single arm; DB = Dumbbell; w/ = with; s/s = Superset

541



Friday


Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional


Reverse lunge w/ band row

Forward lunge w/ body bar rotation

Lateral squat w/ weighted Y-reach

Reverse lunge w/ external rotation

Band OH squat

Band golf swings


(4x each exercise)

30s between

circuits

Dynamic warm-up

Speed lunge jumps

Clean cycle

Clean from floor and press

1x6, BW

2xcycle, 70-75% 1RM

2x3, 70-75% (of press load)

20s

60s

60s



Hang clean and jerk

Front squat contrast set w/

Box jumps (moderate-high height)

KB lateral swings

Bench plyos

Jump chin-ups s/s

MB chop rebound

Lateral step-overs (ballistic) s/s

Supine pull-ups

3x4, 85-90% 1RM Clean

4x2, 85-90% 1RM

3x3 (max press weight)

3x8,6,4

3x4 per side, rapid speed

3xAMAP to form, BW

3x6/4 per side, load to form

2x20s/10, BW

75s

75s

120s

60s

75s

60s

30s

Core component


DB RDL marches

Forward lunge to lateral flexion hold

Foam roll

Circuit 2x

(4x each exercise)

30s Cool down

Key: OH = Overhead; BW = Body weight; KB = Kettlebell; DB = Dumbbell; RDL = Romanian deadlift; w/ = with; s/s = Superset

542



Tuesday

Volleyball – Conditioning / Day 1 Sets x Reps (Intensity) Rest Period Notes


Ankle march (hands behind head)

Ankling w/ knee raise

Straight-leg march

Hip extension w/ knee flexion march

Wide-leg lateral squat walks

Broad field lunges

Pivot squats w/floor touch

1x across court

(down and back)


Low skips

Three-shuffle pivot (lateral back and forth)

A-skips

B-skips

Backward skips

Lateral skips

1x across court

(down and back)

Transitional Activation

One-step vertical jump (high reach)

Diagonal bounds

Cycled split squat jumps

4x2 per side

5x3 per side

4x4 per side

1:5-6 (work:rest)

1:5-6

1:5-6

Plyometrics

Sand bag squat jumps

Power throws

3x6, 10% BW

2x4, load to form

45s

30s

Ballistics

5m shuffle cone touch (both directions)

Square drill

MB circuit (choose four pass/throw activities)

4x1

4x1

2x20s, load to form

1:3 (work:rest)

1:4

1:1




Wide-leg heel touches

Wide-leg backward reach

Foam roll

Circuit 2x

(4x each exercise

30s

Cool down

Key: BW = Body weight; w/ = with

543



Thursday

Volleyball – Conditioning / Day 2 Sets x Reps (Intensity) Rest Period Notes


Ankle march (hands behind head)

Ankling w/ knee raise

Straight-leg march

Hip extension w/ knee flexion march

Wide-leg lateral squat walks

Broad field lunges

Pivot squats w/floor touch

1x across court

(down and back)


Low skips

Three-shuffle pivot

A-skips

B-skips

Backward skips

Lateral skips

1x across court

(down and back)


SL jumps

Lateral single-double-single box bounds*

Depth jump (3 directions)

3x6, BW

4x10 box touches

3x3, 1x each direction

1:5 (work:rest)

1:5

1:5

Plyometrics

*Double leg on box, single leg

on ground

DB swing long jump

MB scoop toss

Staggered-stance lateral rebounds

1x6 jumps, load to form

2x4, load to form

2x15s, BW

15s per jump

1:3 (work:rest)

1:2

Ballistics

Reaction – center cone drill

Square drill (sprint, backpedal, shuffle)

Half-court shuttle (competition)

5x1

4x1

6x20s

1:4 (work:rest)

1:3

1:2



Reverse lunge w/ OH lateral flexion hold

SL balance floor touch


Foam roll

Circuit 2x

(4x each exercise)

30s

Cool down

Key: BW = Body weight; DB = Dumbbell; MB = Medicine ball; SL = Single leg; OH = Overhead; w/ = with; alt. = alternating

544



Sport Power Phase

Sport power suggests the phase is characterized by sport-specific movements and speeds.

This is particularly important during preseason efforts as the weight room and field work

transitions into the game. The idea of sports specificity, in whole or in part, determines the

exercise selection and training volume. In the weight room, activities are aimed at heightening

performance-oriented behaviors, whereas sport-specific drills and small game work is effective

for conditioning. When technique is emphasized it is related to final movement education and

sport reaction. Here, balance is very relevant to ensure no particular area adds too much volume.

Figure 15.11

545



Monday

Tennis – Sport Power Phase / Day 1 Sets x Reps (Intensity) Rest Period Notes

Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional


Band Y-pulls w/ step back

Broad lunge w/ band T-reach

Lateral band rotation

Reverse lunge w/ band rotation

Forward lunge w/ band OH reach

Side lunge w/ band toe reach


(4x each exercise)

30s between

circuits

Dynamic warm-up

Lateral cone hops

Scissor hops

Clean and jerk

Clean and press from hang

2x6, BW

2x6 per side

1x5, Bar

2x4, 75-80% 1RM

20s

20s

30s

60s


Clean and jerk from hang

Lateral back squat

Anaerobic power step (weighted vest)

Weighted pull-up

Split-stance DB RDL (neutral grip)

MB skaters

Tornado ball wall rebounds (vertical) s/s

Speed band T-pull

4x3, 80-87% 1RM

4x3 per side, 80% 1RM*

2x20s, load to form

3x6, load to reps



3x20s, load to form

3x20s, light-moderate band

90-120s

75s

75s

60s

60s

30s

30s

Core component

*Back squat

Windmill reach

Athlete’s plank w/ T-reach hold

Supine bridge march w/ hold

Circuit 2x

(4x each exercise)

30s Cool down

Key: BW = Body weight; OH = Overhead; DB = Dumbbell; RDL = Romanian deadlift; MB = Medicine ball; w/ = with; s/s = Superset

546



Wednesday


Foam roll

Upper body ergometer

1x5 min

1x3 min

Transitional

Transitional


Band Y-pulls w/ step back

Broad lunge w/ band T-pull

SL opposite reach

Reverse lunge w/ OH MB reach

Forward lunge to MB press

Lateral lunge rebounds


(4x each exercise)

30s between

circuits

Dynamic warm-up

Dot drill

Field lunge jumps (hands behind head)


Hang clean

2x6, BW

2x4 per side

2x5, 70-75% 1RM

2x4, 70-75% 1RM

20s

20s

45s

45s


Hang clean to front squat and press

SA snatch

Box jumps

MB power wall jams (squat + ballistic press)

Landmine rotation press (pivot)

Eccentric buddy hamstring to ballistic push-up

Battle rope side slams s/s

Hanging knee raises

4x3, max press weight

2x3, load to form

4x3, moderate-high height*

4x8, heavy MB


4x8, BW

3x20s

3xAMAP

90-120s

75s

75s

60s

60s

Partner switch

45s

Core component

*Rebound

Opposite reach

MB seated reach w/ hold

Lateral lunge w/rotation

Circuit 2x

(4x each exercise)

30s Cool down

Key: BW = Body weight; SL = Single leg; OH = Overhead; MB = Medicine ball; Alt. = Alternating; SA = Single arm; s/s = Superset; w/ = with; AMAP = as many as possible; Alt = Alternating

547



Friday


Foam roll

Rowing machine

1x5 min

1x3 min

Transitional

Transitional


Band Y-pulls w/ step backs

Broad lunge w/ band T-reaches

Lateral band swings

Reverse lunge w/ band rotation

Forward lunge w/ band OH reach (neutral grip)

SL DB T-reach march


(4x each exercise)

30s between

circuits

Dynamic warm-up

Lateral cone hops

Speed lunges

Clean and power jerk

Clean and press from hang

2x6, BW

2x6, BW

1x5 Bar

2x4, 70-75% 1RM

20s

20s

30s

60s


Clean from floor

Rack press from ¼ squat stance

Front squat contrast set w/

Box jumps

Standing band speed chest press s/s

Supine pull-up w/ leg on ball

Lateral lunge w/ hammer curl

MB rotation wall rebounds s/s

Half squat chest passes (off wall)

4x3, 80-90% 1RM

2x4, load to form

4x3, 85-90% 1RM

4x5, moderate-high height

3x20s, load to speed

3x6, BW


2x20s, load to form

2x20s, load to form

90-120s

75s

120s

75s

60s

60s

30s

30s

Core component

Single-leg floor reaches

Spiderman step-backs

Lateral lunge w/ windmill rotation

Circuit 2x

(4x each exercise)

30s Cool down

Key: SL = Single leg; DB = Dumbbell; BW = Body weight; w/ = with; s/s = superset; MB = Medicine ball; OH = Overhead

548



Tuesday

Tennis – Conditioning / Day 1 Sets x Reps (Intensity) Rest Period Notes

Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional


MB OH high-knee march

MB OH straight-leg march

MB split-stance toe reach

MB OH broad lunge

MB lunge w/ rotation

MB lateral squat swings

1x10-20s each



Stationary speed butt kickers

Stationary speed high knees

Lateral high-knee skips

Lateral skips w/step over

1x10s

1x20yds each way


Lateral tuck jumps

Depth jump progression (vertical, forward, lateral)

3x10s

3x1 each

15s

30s

Plyometrics


Three-point SL rebounds (diagonal, straight,

diagonal)

Progressive skaters w/rotation (narrow to wide)

2x5 per side

2x3 per side

2x5 per side

20s

20s

20s

Ballistics

Low cone laterals

Jump-shuffle-jump

Forward/backward reaction

2x10s

3x10yds

3x10s

15s

20s

20s

Technique

Ball reaction drill

Reaction cone touch drill (w/ racquet)

M-drill relays*

3x10s

3x10s

5x

15s

20s

20s


*Run M shape on full court

5-10 min low-intensity gross movements

Opposite reach

MB seated reach w/ hold

Lateral lunge w/rotation

Circuit 2x

(4x each exercise)

30s

Cool down

Key: MB = Medicine ball; OH = Overhead; w/ = with; s/s = superset; SL = single leg

549



Thursday

Tennis – Conditioning / Day 2 Sets x Reps (Intensity) Rest Period Notes

Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional


Supine bridge march

SL supine bridge swings

Athlete’s plank w/ alt. arm reach


Lateral rollover w/ arm/leg reach

V-overs

Spiderman hops

1x10-20s each



Ankle pops

Low skips

Prancing

Double shuffle w/ pivot

Lateral high-knee skips

Carioca

Backwards skip

Backwards broad skip

High knee jog-outs


Power skips


Single-single-double bounds

Diagonal bounds

3x1each

2x5 per direction

20s

20s


30-60-90 box drill

MB over the shoulder rotation rebound

High-to-low rotational slams

3x

2x4 per side

2x5 per side

30s

20s

20s

Ballistics

Ladder lateral fast feet (1 or 2 feet in)

Four-direction speed cones (cross pattern)

Reaction crossover drill (cued 5-10-5 pattern)

4x

3x

3x4 per side

Transitional

20s

20s

Technique

5-10-5 (pro agility) w/ racquet ROM

Multi-cone reaction shuttles (run to cone on

command)

Double Z drill (two athletes compete)

4x

4x

3x

20s

20s

20s


5-10 min low-intensity gross movements

Single-leg floor reaches


Lateral lunge w/ windmill rotation

30s 30s

Cool down

Key: SL = Single leg; Alt. = Alternating; w/ = with; MB = Medicine ball; ROM = Range of motion

550



Basketball Sample Annual Plan

551



Monday

Basketball – Preparation Phase / Day 1 Sets x Reps (Intensity) Rest Period Notes

Foam roll

Jump rope

1x5 min

6x30s

Transitional

Transitional


Goodmorning w/ Y- and T-reaches3-point sumo-stance ground reachesReverse lunge w/ OH reach

Bench stability reachesBulgarian squat w/ OH reachBench hip bridge

Circuit 2x each group12 reps(4x each exercise)

15s Dynamic warm-up

Depth drops (eccentric landings)Clean cycleClean pullHigh pull

2x4 (18-24 inch box)1x62x4, 60% 1RM Clean2x4, 50% 1RM Clean

30s30s45s45s


Hang cleanSA DB Hitch press to rev lungeDB lateral squat Box SL stability squatsWalking lunge w/ plate rotation s/sSeated rowPhysioball leg curls s/sDB hammer curls

Tri-setSlide disc speed lunges3-way MB slams (side-front-side)DB split-stance T-reaches (march)

Bench V sit-upsBand physioball rotation

4x5, 65-70% 1RM2x4 side3x6 per side, load to form2x6 per side2x4 per side, load to form2x12, load to form2x122x12, load to form

2x10s each, load to form

2x82x8 per side

75s75s105s60s75s

60s

30s

30s45s

Core componentEmphasis - Pull

Goodmorning w/ IYT-reaches Wide-leg heel touchesWide-leg backward reach

Foam roll

Circuit 2x (4x each exercise)3s holds

30s Cool down

Key: OH = Overhead; w/ = with; s/s = Superset; DB = Dumbbell; MB = Medicine ball; AMAP = as many as possible; RDL = Romanian deadlift; Alt. = Alternating; SL = Singe leg

Sample Seasonal Schematic for Weight Training – BasketballPreparation Phase

552



Wednesday


Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional


Hip bridgeHip bridge w/ single-leg reachIron crosses

Lateral squatOH squatSplit-stance toe reach (RDL)


30s Dynamic warm-up

SL box jump landingsClean pull

2x4, (12 inch box)2x5, 60% 1RM

30s60s


High pullDB front squat to pressDB Bulgarian squatsAlt. DB chest pressSuspension leg curl s/sSuspension chest flysLateral lunges s/sClose grip bench push-ups

Tri-setBand OH squatsBand reverse lunge w/rowBand T-reaches

4x5, 70-77.5% 1RM3x8, load to form3x8 per side, load to form3x12, load to form3x6 per side, load to form3x123x6 per side, load to form3xAMAP


75s90s90s75s90s

75s

30s

Core componentEmphasis - Push

Reverse lunge w/ OH lateral flexion holdSL balance floor touchLateral lunge w/ rotation

Foam roll


30s Cool down

Key: OH = Overhead; w/ = with; s/s = Superset; DB = Dumbbell; BW = Body weight; QL = Quadratus lumborum; Alt. = Alternating; SA = Single arm; SL = Singe leg


553



Friday


Foam roll

Ladder drills

1x5 min

1x3 min

Transitional

Transitional


Step back w/ rotationLateral squatsReverse lunge w/ OH reach

Lunge w/ lateral leanSpiderman step-backsT reach from athlete’s plank


30s Dynamic warm-up

Lateral depth drops (eccentric landings)Clean cycleClean pullHigh pull

2x3 side, (18 inch box)1x62x4, 60% 1RM2x4, 50% 1RM

45s30s45s30s


Hang cleanSA snatchDB OH reverse lungesAlt. DB incline bench pressDB SA rowContralateral step-up* s/sChin-upsBuddy hamstrings w/ push-up rebounds s/sHanging knee raises

3x5, 65-75% 1RM2x3 per side3x6 per side, load to form3x8 per side, load to form2x8 per side, load to form4x8 per side, load to form4x10, BW3x63x15

75s10s/45s105s90s60s90s

60s

Core componentEmphasis - Total body

*One side per s/s

Goodmorning IYT-reachesSL lateral leg reachesReverse lunge w/ QL stretch

Foam roll


30s Cool down

Key: OH = Overhead; w/ = with; s/s = Superset; DB = Dumbbell; MB = Medicine ball; AMAP = as many as possible; BW = Body weight; RDL = Romanian deadlift; QL = Quadratus lumborum; Alt. = Alternating; SA = Single arm; SL = Singe leg


554



Monday

Basketball – Anaerobic Endurance Phase / Day 1 Sets x Reps (Intensity) Rest Period Notes

Foam roll

Ladder drills

1x5 min

1x3 min

Transitional

Transitional


Goodmorning w/ Y and T-reaches3-point sumo-stance ground reachesReverse lunge w/ OH reach

Lateral lunge w/ crossover reachLunge w/ rotationSplit-stance I-reaches


30s Dynamic warm-up

Box jump repeatsClean cycleHang clean pull

2x5, moderate height box1x63x5, 60-70% 1RM (of clean)

30s30s45s


Hang cleanModified deadliftDB front squat to alt. pressNeutral grip pull-ups s/sAsymmetrical anaerobic power step Wide-grip seated row s/s Asymmetrically-loaded multi-vector lungesHanging leg raises s/sAlt. MB rotational passes

4x5, 75% 1RM4x8, load to form3x8, load to form3xAMAP, BW2x20s each, load to form3x10, load to form3x3 per way, load to form2x12, BW2x4 per side

75s90s75s90s

75s

30s


Goodmorning IYT-reachesWide-leg heel touchesWide-leg backward reaches

Foam roll

Circuit 2x (4x each exercise)3s hold

30s Cool down

Key: Alt. = Alternating; OH = Overhead; w/ = with; s/s = Superset; DB = Dumbbell; MB = Medicine ball; AMAP = as many as possible; BW = Body weight; SL = Singe leg

Sample Seasonal Schematic for Weight Training – BasketballAnaerobic Endurance Phase

555



Wednesday


Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional


Goodmorning w/ Y and T-reachesStep back w/ rotationReverse lunge w/ lateral lean

Lateral lunge w/ crossover reachesLunge w/ counter reach (trailing heel)Spiderman step-backs


30s Dynamic warm-up

Depth dropsHang clean to press

2x4, (18-24 inch box) 3x4, 80-85% 1RM press

30s60s


Barbell push pressLateral front squat DB Bulgarian squatsDB bench press s/sBand Y-reachesDB split-stance RDL march to hammer curl Close-grip push-up to athlete’s plank s/sPhysioball knee rolls

Tri-setLateral bench hop-overs*Bench mtn. climbersDB contralateral shoulder flexion-extensionreaches**

4x4, 70-77.5% 1RM3x4 per side3x8, load to form3x10, load to form3x12, light bands3x6 side, load to form3x4 per side, load to form3xAMAP

2x5 per side2x20s2x8 side

90s75s90s75s

60s60s

30s

Core componentEmphasis – Push

*Lateral speed hops whileholding on a bench withstraight arms** kneeling on bench


Foam roll


30s Cool down

Key: Alt. = Alternating; OH = Overhead; Mtn. = Mountain; w/ = with; s/s = Superset; DB = Dumbbell; AMAP = as many as possible; RDL = Romanian deadlift; SL = Singe leg


556



Friday


Foam roll

Dot drill 2/1/2 (one foot in center dot)

1x5 min

6x15s

Transitional

15s


Goodmorning w/ Y and T-reaches3-point sumo-stance floor reachesReverse lunge w/ OH reach

Bench stability reachBulgarian squat w/ OH reachBench hip bridge


30s Dynamic warm-up

Box jumpsHigh pull from blocks

2x4, jump for height 3x4, 60-70% 1RM Clean

20s60s


Clean from blocksUnilateral leg pressAlt. incline bench press s/sMB pivot chest passes (wall)Reverse lunge to alt. pressPull-upsOH lateral step-ups Hammer curl to press s/sMB V-seated rotation

Tri-setSlide disc leg curlsSlide disc adduction w/plate swingsSlide disc pikes

3x5, 65-75% 1RM3x6 per side, load to form3x6 (1-1-2), load to form3x102x6 per side, load to form 4xAMAP2x8 per side3x10, load to form3x6 per side


75s120s105s

75s75s60s60s

30s



Foam roll


30s Cool down

Key: Alt. = Alternating; OH = Overhead; w/ = with; s/s = Superset; DB = Dumbbell; MB = Medicine ball; AMAP = as many as possible; QL = Quadratus lumborum; SL = Singe leg


557



Monday

Basketball – Hypertrophy-strength / Day 1 Sets x Reps (Intensity) Rest Period Notes

Foam roll

Ladder drills

1x5 min

1x3 min

Transitional

Transitional


Band Y and T-reachesBand OH squatReverse lunge w/ band OH reach

Iron crosses Supine SL hip bridge Supine alt. toe reach


30s Dynamic warm-up

Depth jumpsHang clean pull

2x5 (24 inch box)3x4, 60-70% 1RM (of clean)

30s60s


Hang cleanHigh box jumps (maximal)Back squat Barbell RDLBand resisted pull-ups s/sLateral lunge reboundsDB row s/s*SL physioball leg curls*Biceps curls s/s Band pullovers

3x4, 75-85% 1RM3x3, BW12,10, 8, 8, 70-80% 1RM3x6, load to form3x8, load to form3x4 per side, BW4x10, load to form4x5 per side, BW3x12, load to form3x12, moderate bands

75s90s105s90s90s

75s

60s


*Only perform one side per s/s

Goodmorning IYT-reachesWide-leg heel touchesWide-leg backward reach

Foam roll


30s Cool down

Key: OH = Overhead; w/ = with; s/s = Superset; DB = Dumbbell; BW = Body weight; RDL = Romanian deadlift; SL = Single leg

Sample Seasonal Schematic for Weight Training – BasketballHypertrophy-strength Phase

558



Wednesday


Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional



Lateral lunge w/ crossover reachBulgarian squat w/ OH reachInchworm


30s Dynamic warm-up

Lateral box jump Hang cleanClean and jerk

2x2 per side (max height) 2x3, 65% 1RM Clean3x3, 65-70% 1RM Clean

30s60s45s


Barbell split jerkFront-loaded Bulgarian squatsBarbell bench pressT-bar rowIncline DB chest pressDB Ballistic step-ups s/sMB wall chest passesBuddy hamstrings s/sBarbell rollouts

3x2 per side, 70-80% 1RM3x4 per side, load to form4x8, 70-77.5% 1RM4x83x8, load to form2x20s2x20s3x53x8

75s90s90s90s60s45s

60s

Core componentEmphasis - Push


Foam roll


30s Cool down

Key: OH = Overhead; w/ = with; s/s = Superset; DB = Dumbbell; MB = Medicine ball; SL = Single leg


559



Friday


Foam roll

Ladder drills

1x5 min

1x3 min

Transitional

Transitional



Bench stability marchesBulgarian squat w/ OH reachBench push-ups w/ T-rotation


30s Dynamic warm-up

Tuck jumpsClean cycleClean pull from blocks

3x6, BW1x63x4, 60-70% 1RM

20s60s45s


Hang clean to front squatSA snatchDeadliftClose-grip bench pressLateral K-bell swings Jump pull-upsMulti-vector squat rebounds

Tri-setDB lateral raisesTriceps push-downDB curls

Hanging leg raises s/sTornado ball rebounds (side-to-side)

3x5, 65-75% 1RM2x3, load to speed 3x5, load to form4x8, load to form2x5 per side, load to form3x8 3x25lbs*


3x123x10, light ball

75s10s/60s105s90s60s45s75s

60s

60s


*hold plate at chest

Goodmorning IYT-reachesSL lateral leg reaches (cones)Reverse lunge w/ QL stretch

Foam roll


30s Cool down

Key: OH = Overhead; w/ = with; s/s = Superset; DB = Dumbbell; QL = Quadratus lumborum; SL = Single leg; SA = Single arm; KB = Kettlebell


560



Monday

Basketball – Strength-power Phase / Day 1 Sets x Reps (Intensity) Rest Period Notes

Foam roll

Ladder drills

1x5 min

1x3 min

Transitional

Transitional


Band Y and T-reachesBand OH squatGolf swings

MB split jerkOH reverse lunge to knee raise MB SL multi-vector pivot


30s Dynamic warm-up

Depth jump to second boxClean cycleClean and press

2x5 (18 to 24 inch box)2x6 light3x3, 75-80% 1RM Press

30s60s60s


Hang clean and jerkBack squat contrast set w/ Squat jumpsWeighted pull-ups s/sBench power push-upsMulti-vector lunge reboundsSeated row s/sGlute hamStatic squat MB rebound pass s/sSupine MB pullover-to-stand

4x2, 80-87.5% 1RM3x5, 75-85% 1RM3x3, BW3x5, load to form3x63x3 per side, 20-30lbs3x8, load to form3x83x10s3x8, moderate weight

75s105s

75s

90s75s

30s



Foam roll


30s Cool down

Key: OH = Overhead; w/ = with; s/s = Superset; MB = Medicine ball; BW = Body weight

Sample Seasonal Schematic for Weight Training – BasketballStrength-power Phase

561



Wednesday


Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional


SL hip bridgePush-up to I-reachesAthlete’s plank to alt. T-reaches

Alt. SL goodmorning SL 3-cone leg reachesReverse lunge w/ OH reach


30s Dynamic warm-up

High box jumpsLateral box-to-box jumpsFront squat to press

2x4, max height 2x4 ground contacts2x5, 75% 1RM Press

30s60s75s


Front squat to push pressBarbell reverse lungesBench press contrast set w/Power chest dropsDB RDL to arm flexion (swings)MB staggered-stance rebounds s/sMB pivot to chest pass (wall)Leg curls s/sHanging leg raises

3x3, 75-82.5%1RM press3x5, load to form3x6, 75-85% 1RM3x5, 8-10lbs MB3x62x6, moderate weight MB2x3 per side, light MB3x8, load to form3x10, BW

90s90s120s

60s75s

60s



Foam roll


30s Cool down

Key: Alt. = Alternating; OH = Overhead; w/ = with; s/s = Superset; DB = Dumbbell; MB = Medicine ball; BW = Body weight; SL = Singe leg


562



Friday


Foam roll

Ladder drills

1x5 min

1x3 min

Transitional

Transitional


Reverse lunge w/ lateral leanLunge w/ rotationIron crosses

Ipsilateral crossover reaches (skater form)SL opposite reachBand OH squats


30s Dynamic warm-up

SL box jumpsClean cycleClean to press

1x3 per side, BW2x6 light3x3, 60-70% 1RM

20s60s60s


Clean pull from floorLow-receive rack cleans Bulgarian jump squatsIncline bench press s/sIncline MB passes (partner)Lateral power step Supine pull-ups s/sDipsBarbell rollouts s/sBench V-ups w/ plate

3x5, 80-85% 1RM3x3, load to form3x3 per side3x5RM3x62x20s, weight vest 10% BW2xAMAP2x103x83x8, load to form

75s120s60sSwitch w/ partner45s75s

60s


Goodmorning IYT-reachesSL lateral leg reaches (cones)Reverse lunge w/ QL stretch

Foam roll


30s Cool down

Key: Alt. = Alternating; OH = Overhead; w/ = with; s/s = Superset; MB = Medicine ball; AMAP = as many as possible; BW = Body weight; QL = Quadratus lumborum; SL = Single leg


563



Monday

Basketball – Sport Power Phase / Day 1 Sets x Reps (Intensity) Rest Period Notes

Foam roll

Ladder drills

1x5 min

1x3 min

Transitional

Transitional


Hip bridgeHip bridge alt. leg marchIron crosses

SL goodmorning T-marchesLateral lunge w/ floor touchReverse lunge w/ OH MB swings


30s Dynamic warm-up

3-way low box repeats (left, right, backwards)BB Field lunge jumpsClean cycle

2x8 each way, BW3x5, barbell only2x6, light-moderate weight

20s20s60s


High pull from blocksBack squat contrast set w/MB lateral squat reboundsBand resisted pull-ups RDL to high receiveMB squat throw w/ receive (off wall)MB slamsBuddy hamstrings w/push-up rebound s/sHanging leg raises

4x3, 75-85% 1RM 7,5,3,3, 80%-90% 1RM3x3 each side 3xAMAP 3x5, load to form2x63x122x52x8

75s120s

75s75s45s45sPartner switch

Core componentEmphasis - Total Body


Foam roll


30s Cool down

Key: OH = Overhead; w/ = with; s/s = Superset; MB = Medicine ball; AMAP = as many as possible; BW = Body weight; RDL = Romanian deadlift; SL = Single leg; Alt. = Alternating

Sample Seasonal Schematic for Weight Training – BasketballSport Power Phase

564



Wednesday


Foam roll

Jump rope

1x5 min

1x3 min

Transitional

Transitional



Lateral lunge w/ crossover reachesLunge w/ rotationSL 3-way reaches (cones)


30s Dynamic warm-up

Lateral box jump Hang clean to press

2x2 per side, max height 3x3, 60-70% 1RM

30s60s


Clean to push press from floorIncline press contrast set w/Power chest dropsPower step with jumpKB lateral swingsHigh row s/sRev. lunge w/ pressSlide disc speed leg curls s/sSlide disc prone hip flexion

4x2, 75-85% Push press7,5,5,3, 80-87.5% 1RM4x4, moderate weight MB3x3 each leg, 10% BW3x5 per side2x6, load to form2x6, load to form2x8, BW2x8, BW

75s120s

60s60s75s

45s

Core componentEmphasis - Total Body


Foam roll


30s Cool down

Key: OH = Overhead; w/ = with; s/s = Superset; DB = Dumbbell; MB = Medicine ball; AMAP = as many as possible; BW = Body weight; SL = Single leg; KB = Kettlebell


565



Friday


Foam roll

Ladder drills

1x5 min

1x3 min

Transitional

Transitional


OH band squat T-band pull w/ step backBand row to reverse lunge

Knee rolls on physioballLeg curl on physioballCobra IYT on physioball (feet against wall)


30s Dynamic warm-up

SL box jumpsClean cycleRack cleans

2x3 per side, low box1x6 light3x3, 65-75% 1RM

20s30s60s


Rack clean to front squatSA snatchBench press contrast set w/MB chest passesBallistic lateral lunges w/ MB rotation RDL Bench speed pushups s/sBand speed (low to high) rowTornado ball wall slams

4x3, load to form2x3, 85-90% 1RM3x6, light-moderate MB3x5, load to form3x5 side, 10lbs3x63x15s4x15s 4x15s

105s105s90s

60s75s45s30s



Foam roll


30s Cool down

Key: OH = Overhead; w/ = with; s/s = Superset; DB = Dumbbell; MB = Medicine ball; AMAP = as many as possible; BW = Body weight; RDL = Romanian deadlift; QL = Quadratus lumborum; SA = Single arm; SL = Single leg


566



REFERENCES:

1. Stone, M. H., O�Bryant, H. S., Schilling, B. K., Johnson, R. L., Pierce, K. C., Haff, G. G., &

Koch, A. J. (1999). Periodization: Effects of manipulating volume and intensity. part 1.

Strength and Conditioning Journal, 21(2), 56.

2. Issurin V. Principles and basics of advanced training of athletes. Muskegon (MI):

Ultimate Athletes Concepts, 2008.

3. Issurin, V. B. (2010). New horizons for the methodology and physiology of training

periodization. Sports Medicine (Auckland, N.Z.), 40(3), 189-206.

4. Kraemer WJ, French DN, Paxton NJ, et al. Changes in exercise performance and hormonal

concentrations over a big ten soccer season in starters and nonstarters. The Journal of

Strength & Conditioning Research 2004; 18(1): 121-8

5. Suslov, F.P. (2001) Annual training programs and the sports specific fitness levels of

world class athletes. coachr.org. Retrieved May 29, 2014 from

http://www.coachr.org/annual_training_programmes_and_the_sport_specific.htm

6. Bondarchuk AP. Constructing a training system. Track Technique 1988; 102: 3254-269.

7. Blumenstein, B., Lidor, R., & Tenenbaum, G. (Eds.). (2007). Psychology of Sport Training

(Vol. 2). Meyer & Meyer Verlag.

8. Arabatzi, F., Kellis, E., & De Villarreal, E. S. S. (2010). Vertical jump biomechanics after

plyometric, weight lifting, and combined (weight lifting+ plyometric) training.

The Journal of Strength and Conditioning Research, 24(9), 2440-2448.

Documents

Periodization Methods for Sport - Amazon S3s3.amazonaws.com/ncsf...chapter_15_periodization_methods_for_sport.pdfwithout ever lifting a weight or performing specialized training outside