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Periodization Methods for Sport
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Chapter 15
NCSF Advanced Concepts of Strength & Conditioning
Introduction The 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 performance 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]. Philostratus, ‘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]. DEFINITIONS
Supercompensation cycle – Load-recovery pattern involving an initial overload response that causes fatigue and reduces work capacity, followed by a subsequent process of recovery that acutely improves work capacity to a level that surpasses previous abilities
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 overload 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 lifting 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
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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 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
Traditional Periodization Theory Regardless 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 consideration to the development of technical and tactical skills. Finally, the cyclical training design acknowledges the need for differences between competition and non-competition 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.
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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 essential 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 without 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
Preparation Component and 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, competition and 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
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, 502 Periodization Methods for Sport
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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 traditional 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 competition schedules. Models began including multiple preparatory and transition stages to accommodate multiple peaks, while coaches started increasing the number of different loading patterns across the varying stages. Figure 15.2 One-peak, Two-peak and Three-peak Annual Cycles (Macrocycles) [3]
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 concentrations of testosterone and elevated cortisol. In fact, maximal speed decrements were higher among starters over non-starters; identifying a significant mismanagement of stress [4].
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Table 15.2 Major Limitations of Traditional Periodization [3]
Factor
Limitations
Energy supply
Lack of sufficient energy supply for concurrent performance of diversified workloads
Cellular adaptation
Training consequences such as mitochondrial biogenesis, synthesis of myofibril proteins and synthesis of anaerobic enzymes presuppose separate pathways of biological adaptation
Post-exercise recovery
Because different physiological systems require different periods of recuperation, athletes do not get sufficient restoration
Compatibility of various workloads
Exercises combining various modalities often interact negatively due to energy deficit, technical complexity and/or neuromuscular fatigue
Mental concentration
Performance of stressful workloads demands high levels of mental concentration that cannot be directed at many training targets simultaneously
Sufficiency of training stimuli for progress
Sport-specific progress of high-level athletes demands large amounts of training stimuli that cannot be obtained by concurrent training for many targets
Competitive activity
Inability to provide multi-peak preparation and successful performance during the entire annual cycle
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 highvolume conditioning. However, challenges existed meeting these needs because postexercise recovery requirements significantly vary among individual athletes, even when involved in the same sport. 504 Periodization Methods for Sport
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Current Periodization Theory The limitations associated with the traditional model combined with today’s athlete’s growing 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 fivetime 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 Macrocycles without Transition Period) [5] No.
Athlete
Country
Year, competition, distance
1
L. Christie
United Kingdom
2
D. Bailey
Canada
3
M. Jones
USA
4
G. Torrence
USA
5
M. Johnson
USA
6
S. Masterkova
Russia
7
G. Szabo
Romania
8
F. Ribeiro
Portugal
9
S. Kostadinova
Bulgaria
10
I. Pedroso
Cuba
11
S. Bubka
Ukraine
12
H. Gebreselassie
Ethiopia
1992 OG 100m 1996 OG 100m 1998 GP 100m 1992 OG 200m 1996 OG 200/400m 1996 OG 800/1500m 1999 WC 5,000m + GL 1996 OG 10,000m 1996 OG High Jump 1995 WC Long Jump 1991 WC Pole Vault 1998 GP GL 5,000m
No. of starts per year
1 macrocycle, weeks Total
1 preparation 1 competition period period
2 macrocycle, weeks
No. of starts
Total
2 preparation 2 competition period period
No. of starts
38
22
20
2
4
28
10
18
34
38
19
12
7
10
30
7
23
28
42
21
19
2
4
27
6
21
38
43
20
16
4
7
29
5
24
36
29
20
18
2
3
27
7
20
26
22
21
18
3
4
26
11
15
18
18
21
17
4
6
27
15
12
12
13
23
15
8
6
21
13
8
7
29
18
14
4
6
31
10
21
23
24
23
20
3
4
24
6
18
20
24
23
17
6
8
28
9
19
16
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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DEFINITIONS
Block periodization – Model that employs the use of specific, progressive training blocks that create an adaptation continuum for a specific outcome Cumulative training effects – The specific physiological and biochemical variables which must be developed over long periods of time to promote sport physiological proficiency Residual training effects – Refers to how long specific physiological adaptations can be maintained once training specificity for that adaptation has been terminated
NCSF Advanced Concepts of Strength & Conditioning
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 periodization model. 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 differentiates 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 physiological foundations for an anaerobic athlete would reflect elevated anaerobic enzymes as well as the muscular architecture and neural collaboration to support specific power output requirements. 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 cumulative training effects promoted by proper periodization models should reflect the sport demands.
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 adaptationspecific 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
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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 components; 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
DEFINITIONS
Accumulation block – Concentrates on developing basic sport-specific abilities (e.g., movement proficiency) during the preparation, anaerobic endurance and hypertrophystrength phases Transmutation block – Concentrates on sport-specific skills, energy system efficiency and fitness component integration during the integrated-strength and strength-power phases Realization block – Concentrates on preparing the athlete for an upcoming competition during the sports-power phase; includes drills that closely reflect competitive actions as well as active recovery periods
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, strength balance 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 as well as sport-specific active recovery periods – Often lasts 8-15 days and is attained within the sport-power phase
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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 consecutive 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. Table 15.4 The Duration and Physiological Background of Residual Training Effects for Different Sport Abilities [7]
Physical (Motor) Ability
Residual Effects Duration (days)
Physiological Background
Aerobic endurance
30 ± 5
Increased 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 glycolytic endurance
18 ± 4
Increased amount of anaerobic enzymes, buffering capacity and glycogen storage, higher possibility of lactate accumulation endurance
Strength endurance
15 ± 5
Muscle hypertrophy mainly in slow-twitch fibers, improved aerobic/anaerobic enzyme efficiency, increased local blood circulation and lactate tolerance
Maximal speed (alactic)
5±3
Improved 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
Strategically combining residual effects across multiple mesocycles is based on an understanding 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 realization 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 aerobicpredominant 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 aerobicspecific adaptations are not as important, the training phase can be longer and may last up to 1012 weeks. Peaking is the concept of optimally timing adaptations.
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Table 15.5 Mesocycle-blocks: More Concentrated, More Specialized, and More Manageable [3]
Type
Training Modalities
Duration
Volume (V) Intensity (I)
Particularities
Accumulation
Basic abilities: General aerobic/anaerobic endurance, muscle strength, basic technique
2 - 6 weeks
High V Reduced I
Targeted abilities yield the longest training residuals
Transmutation
Sport-specific abilities: anaerobic (mixed) and strength endurance, techno-tactical preparedness
2 - 4 weeks
High V Reduced I
Pronounced training responses, accumulated fatigue, shortened training residuals
Realization
Modeling competition performance, maximal speed Low - Medium V 8 - 15 days and quickness, active recovery High I
Reduced training loads, emotional strain increases pending competition
Guidelines for an Annual Plan The 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.
Targeted event –5 –4 –3 –2 –1
Accumulation mesocycles
Transmutation Realization Competitions, mesocycles mesocycles reference points
Figure 15.4 Schematic of a Block-periodized Annual Cycle
Stages
I
II
III
Preparation period
IV
V
VI
Competition period
*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.
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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. 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 workloads directed 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 component
Period of preparation: preparatory, competitive and transitory
Stage 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 mechanism
Adaptation to concurrent training stimuli affected to many different targets
Highly-concentrated training stimuli
Reprinted by permission from Blumenstein, B., Lidor, R., & Tenenbaum, G. (Eds.). (2007). Psychology of Sport Training (Vol. 2). Meyer & Meyer Verlag
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 periodization 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
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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. Table 15.7 Generic Seasonal Model for Collegiate American Football
Characteristics of a Season There 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 maximize 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 manifest 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 wellplanned 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 511 Periodization Methods for Sport
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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 movement 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 sportspecific 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 mirror 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 number 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 twoday 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 Periodization Methods for Sport
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Training Phase Characteristics and Sample Programs A 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 conditioning 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].
DEFINITIONS
Staleness – Indicates a lack of motivation due to lack of adequate stimuli or overreaching
Figure 15.5
When time allows for a longer duration of premeditated work, the emphasis of specific development in key areas becomes easier to • Warm-up manage. For instance, if a program for Ameri• Footwork can football identified foundational strength • Olympic lifts/plyometric exercises and power as key attributes for a training cycle, • Heavy compound lifts a coach can integrate a systematic plan to em• Ballistic exercises phasize these factors over the phases of a cycle • Change of direction (COD) work in conjunction with other major stressors. • Metabolic activities 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 endurance 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 performance 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 combined strength and conditioning sessions
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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 athleticism. It is up to each coach to make decisions based on team needs and decide where an emphasis should be placed to optimize the team’s ability to succeed. Table 15.8
Preparation
Anaerobic Endurance
Hypertrophy-strength
Strength-power
Sport power
Clean cycle Bench cycle Squat cycle
Contrast/complex sets
Drag training Eccentrics
Ballistics
Plyometrics Overspeed
Preparation Phase The preparation phase usually lasts two or three weeks depending on the amount of technique 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
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Monday Baseball – Preparation Phase / Day 1
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Jump rope
1x3 min
Transitional
Goodmorning w/ I-reach Step back w/ rotation Lateral toe reach
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
4x7 per side, 65-75% 1RM 3x12, volitional failure 2x15s per side, load to form 4x12, BW 3x6 per side
90s 60s *15/45s 60s 60s
Core component
Slide disc hamstring curls s/s Slide disc mtn. climbers (75% max speed)
2x20s, BW
60s
Tri-set 45° MB rotation DB T-cobra on ball** Physioball push-ups to failure
2x12 each, load to form
60s
Lateral ground reach Piriformis squat (cross leg) Kneeling hip flexor w/ triceps stretch Side-lying sleeper stretch
Circuit 2x (4x each exercise) 3s hold
Split stance T-reach Reverse lunge w/ rotation Lateral toe reach w/ rotation
*15s rest from one side to the next
**Feet against wall; use light DB to perform full T-reach on physioball 30s
Cool down
Key: Alt. = Alternating; MB = Medicine ball; DB = Dumbbell; BW = Body weight; w/ = with; s/s = Superset; mtn = mountain
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Wednesday Baseball – Preparation Phase / Day 2
Sets x Reps (Intensity)
Rest Period
Foam roll
1x5 min
Transitional
Jump rope
1x3 min
Transitional
Bench IYT Bench hip extension Bench arm march
Circuit 2x each group 12 reps (4x each exercise)
30s between circuits
Bench T-rotation* SL bench march Bench I-reaches**
Notes General physical readiness
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)
4x6, 80%1RM 4x6, moderate-high height 2x8 per side, load to form 4x12, BW 4x6 per side, load to form 2x5, load to form
90s 60s 45s 60s 60s 60s
Core component
Bench speed push-ups s/s rev band speed pulls
2x20s
60s
Slide disc adductors s/s slide disc pikes Chin ups - legs on ball s/s Leg curl on ball
2x15
60s
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
Spot assist as necessary
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
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Friday Baseball – Preparation Phase / Day 3
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
Jump rope
1x3 min
Transitional
Step back OH reach 3-point deadlift reach Athlete’s plank w/ I-reach
Circuit 2x each group (4x each exercise)
30s between circuits
Dynamic warm-up
75% ROM jump lunges (hands behind head)
2x6, BW
20s
Neural prep/ballistics
Clean pull from hang 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
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
Core component
Lunge to alt. DB shoulder press s/s Lateral MB rotational hop
2x4 per side, load to form
60s
Tri-set Leg curls Calf raise Biceps curl
3x12 each, load to form
60s
Split-stance toe reaches Opposite windmill reaches Supine chest stretch Side-lying sleeper stretch
Circuit 2x (4x each exercise)
30s
General physical readiness
Field lunge w/ OH reach 3-point lateral reach (lateral lunge each way) Athlete’s plank w/ T-reach
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
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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 Split-stance toe reaches Supine chest stretch Side-lying sleeper stretch
Cool down Circuit 2x (4x each exercise)
Key: w/ = with; MB = Medicine ball
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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
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
Transitional
Neural
Agility ladder drills Fast feet (one foot in each) Fast feet (two feet in each) Icky shuffle
4x 4x 2x
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
5-10 min low-intensity gross movement Opposite windmill reaches Supine chest stretch Side-lying sleeper stretch
Cool down Circuit 2x (4x each exercise)
30s
Key: w/ = with
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Anaerobic Endurance Phase Enduring force at both high and low intensities is an important quality for an athlete as it ensures 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 hypertrophystrength. 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 movement 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
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Monday Soccer – Anaerobic Endurance Phase / Day 1
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Jump rope
1x3 min
Transitional
Wide-stance goodmorning Supine heel bridge Split-stance ground reach
Circuit 2x each group (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
12,10,8,8, 70-80% 1RM 2x6 per side, BW 4x8 per side, 1RM 3x7, load to form
105s 45s 75s 60s
Core component
Dips w/ knee raise s/s Physioball pull-ups (flexed hip)
3x10/10, BW
60s
Leg curl s/s calf raise Calf raise Bench V situps s/s MB rotation rebound pass
2x12 each
60s
Split-stance RDL Lateral lunge w/ rotation Reverse lunge w/ T-reach
Circuit 2x (4x each exercise)
30s
Split-stance goodmorning Supine heel bridge w/ march SL-stance ground reach
Cool down
Key: BB = Barbell; RDL = Romanian deadlift; BW = Body weight; w/ = with; SL = Single leg; s/s = Superset
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Wednesday Soccer – Anaerobic Endurance Phase / Day 2
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Jump rope
1x3 min
Transitional
Supine bench marches Athlete’s plank w/ I-reach Field lunge w/ OH reach
Circuit 2x each group (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
Neural prep/ballistics
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
4x4, BW 3x7 per side, load to form 3x10, load to form 4xAMAP no swing
75s 60s 60s 75s
Core component
Landmine SA power press* s/s Landmine rotation
2x8/10, load to form
60s
*SA one side only w/ each superset; switch to other side for 2nd superset
Buddy hamstrings w/ballistic push-up rebounds Manual towel triceps s/s Manual towel biceps
2x8 2x10
Partner switch Partner switch
Deadlift w/ heel reach Ipsilateral reach (diagonal lunge w/ reach) Athlete’s plank w/ rotational T-reach
Circuit 2x (4x each exercise)
30s
Supine bench marches w/ arm reach Athlete’s plank w/ T-reach Forward lunge w/ ground reach
Key: SA = Single Arm; DB = Dumbbell; BW = Body weight; w/ = with; OH = Overhead; s/s = Superset; AMAP = as many as possible
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Friday Soccer – Anaerobic Endurance Phase / Day 3
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
Jump rope
1x3 min
Transitional
Deadlift w/ reach Step back w/ rotation Athlete’s plank w/ alt. hip extension
Circuit 2x each group (4x each exercise)
30s between circuits
Dynamic warm-up
Plate swings w/ plantar flexion Dot drill
2x8, 10-35lb plate 2x15s
20s 30s
Neural prep/ballistics
Clean cycle Clean pull from hang 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
4x8, load to press form 3x7, 30% BW 4x5 per side, load to form 4x5 per leg
90s 60s 60s Partner switch
Core component
Suspension supine row s/s Suspension push-ups
3x12/12, BW
60s
Tri-set SL eccentric pistol squats* Band Y-pulls w/ squat MB slams
2x6/15/20s, load to form
60s
*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
General physical readiness
Deadlift w/ lateral reaches Reverse lunge w/ rotation Athlete’s plank w/ alt. lateral leg reaches
Key: SL = Single leg; Alt. = Alternating; MB = Medicine ball; BW = Body weight; w/ = with; OH = Overhead; s/s = Superset; SL = Single leg
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Tuesday Soccer – Conditioning / Day 1
Sets x Reps (Intensity)
Jump rope
1x3 min
T-jacks
1x1 min
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
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)
1x20yds each
Rest Period
Notes
Transitional
General physical readiness
Transitional
Mobility
Transitional
Activation
1x5 per side
*Hip abduction and external rotation
Agility ladder drills Icky shuffle Backwards lateral skiers Scissors (2 jumps each set of rungs)
15s
Neural
4x 4x 2x
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
Metabolic conditioning
5-10 min low-intensity gross movement Reverse lunge w/ Y-reach Split stance w/ rotation Figure-4 holds
Cool down Circuit 2x (4x each exercise)
Key: SL = Single leg; Alt. = Alternating; w/ = with; OH = Overhead; s/s = Superset
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Saturday Soccer – Conditioning / Day 2
Sets x Reps (Intensity)
Jump rope
1x3 min
T-jacks
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)
Rest Period
Notes
Transitional
General physical readiness
1x20yds each
Transitional
Mobility
1x20yds each
Transitional
Activation
15s
Neural
Agility ladder drills Fast feet Lateral fast feet Scissors (2 jumps each set of rungs)
4x 4x 2x
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
Ballistics/plyometrics
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
Metabolic conditioning
5-10 min low-intensity gross movement Reverse lunge w/ Y-reach Split stance w/ rotation Figure-4 holds
Cool down Circuit 2x (4x each exercise)
30s
Key: SL = Single leg; Alt. = alternating; w/ = with; OH = Overhead; s/s = Superset
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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 strengthpower. 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
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Monday Football – Hypertrophy-strength Phase / Day 1
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Jump rope
1x3 min
Transitional
MB step-back to OH reach MB squat swings Bench alt. T-reaches
Circuit 2x each group (4x each exercise)
30s between circuits
Dynamic warm-up
Ballistic burpees
2x6
20s
Neural prep/ballistics
Clean pull from hang 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
4x4, 80-85% 1RM 4x3, 80% 1RM 10,8,6,5, 75-85% 1RM* 3x6-8, BW 3x8, 25-45lb plate 3x10, BW
2 min 2 min 90s 60s Partner switch 60s
Core component
Triceps pullover s/s Bench V sit-ups
2x8/15
60s
MB push-ups s/s MB rotation wall rebounds
2x15/12
45s
SL T-reach Lateral ground reach Piriformis squat (cross leg)
Circuit 2x (4x each exercise)
30s
MB split jerk Lateral MB squat swings Push-up to alt. I-reach
*Bench Cycle
Cool down
Key: SL = Single leg; Alt. = Alternating; MB = Medicine ball; BW = Body weight; w/ = with; OH = Overhead; s/s = Superset
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Tuesday Football – Hypertrophy-strength Phase / Day 2
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Jump rope
1x3 min
Transitional
Goodmorning w/ IYT-reaches OH squat Reverse lunge w/ alt. reach
Circuit 2x each group (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
4x8,8,6,6, 80-85% 1RM* 4x3, max height 2x5 per side, load to form 2x8 steps, bar only 4x6, load to form 3x8, load to form
2 min **15/60s 60s 60s 90s 60s
Core component *Squat Cycle
DB RDL swings (hip ext. to elbow flexion only) s/s Hanging leg raises
3x6/12, load to form
60s
Leg curl on physioball w/ bar pullover
4x10, bar only
30s
Reverse lunge w/ opposite reach Athlete’s plank w/ T-rotation Supine bridge march
Circuit 2x (4x each exercise)
30s
Split-stance goodmorning w/ IYT-reaches OH lateral squat Reverse lunge w/ ground touch
**rest 3 minutes following squat to increase potentiation and up to 15s rest between individual jumps
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
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Thursday Football – Hypertrophy-strength Phase / Day 3
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
Jump rope
1x3 min
Transitional
MB step back OH reach MB squat swings Bench w/ alt. T-reach
Circuit 2x each group (4x each exercise)
30s
Dynamic warm-up
Kneeling jumps to athletic position
2x5, BW
20s
Neural prep/ballistics
Clean pull from hang 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
4x3, 80-85% 1RM Clean 4x8, volitional failure 3x9 (3 each), 60-70% 1RM 2x8, load to form 3x10, load to form 2x10/10
90s 75s 60s 60s 45s 30s
Core component
MB speed push-ups s/s MB chop slam
3x20s/10, load to form
30s
Triceps push-down s/s Band bilateral external rotation
3x10/10, load form
45s
SL I-reach Lateral ground reach Piriformis squat
Circuit 2x (4x each exercise)
30s
General physical readiness
MB alt. split jerk Lateral MB squat swings Push-up to alt. I-reach
*Unilateral BB press with neutral grip
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
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Friday Football – Hypertrophy-strength Phase / Day 4
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Jump rope
1x3 min
Transitional
Goodmorning w/ IYT-reaches OH squat Reverse lunge w/ alt. reach
Circuit 2x each group (4x each exercise)
30s between circuits
Dynamic warm-up
Wide-leg squat jumps
2x6, BW
20s
Neural prep/ballistics
Jump shrugs Clean pull from floor
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
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
2 min 90s 75s Partner switch 75s 90s
Core component
Slide disc adductors s/s Slide disc speed lunges
2x20s
45s
Buddy hamstrings s/s Plate swings w/ calf raise
3x5/8, load to form
Partner switch
Biceps curl (strip set)
1x10,10,10
Split-stance toe reaches Reverse lunge w/ T-reach Opposite windmill reaches
Circuit 2x (4x each exercise)
Split-stance goodmorning w/ IYT-reaches OH lateral squat Reverse lunge w/ ground touch
Key: Alt. = Alternating; BW = Body weight; w/ = with; OH = Overhead; s/s = Superset
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30s
One foot lands on box Stay low in squat (flexed hip)
Cool down
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Chapter 15
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
Transitional
General physical readiness
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)
Transitional
Mobility
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
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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
Transitional
General physical readiness
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 (10s per side if applicable)
Transitional
Mobility
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
20s Walk back 20yds
Ballistics / drag preparation
5x10yds 6x25yds
1:4 (work:rest) 60s
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
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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. Integrated 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 further recovery if the team is severely overreaching. Figure 15.9
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Monday Hockey – Integrated Strength Phase / Day 1
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Jump rope
1x3 min
Transitional
Supine bridge w/ alt. leg march Athlete’s plank w/ lateral leg reach Push-up to T-reach
Circuit 2x each group (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
Neural prep/ballistics
SA snatch Bulgarian split squat jumps Walking lunge w/ straight-bar rotation chops Ballistic push-up w/ alt SA reach SL RDL
2x3 per side, load to form 2x5 per side, BW 4x12 steps, load to form 3x6 per side, BW 3x7 per side, load to form
*15s/60s 30s 45s *15/60s 60s
Core component
Supine pull-ups (heels on physioball) s/s Power chest drops
3x8/10, load to form
60s
Hip ext. off bench (loaded) s/s Hanging leg raise
2x8/12, load to form
60s
Wide-leg ground reach Leg cross reach Broad lunge w/ lean back (hands behind head)
Circuit 2x (4x each exercise)
30s
Split-stance RDL reach Lateral lunge w/ floor reach Reverse lunge w/ rotation
Key: RDL = Romanian Deadlift; SL = Single leg; SA = Single arm; BW = Body weight; w/ = with; s/s = Superset
534 Periodization Methods for Sport
*15s rest from one side to the next
Cool down
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Chapter 15
Thursday Hockey – Integrated Strength Phase / Day 2
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
Jump rope
1x3 min
Transitional
Bench I-march Prone bench Y-reach Bench bridge leg march
Circuit 2x each group (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
Neural prep/ballistics
Snatch to OH squat Lateral front squats Jammer press Alt. reverse lunge w/ contralateral press Lateral unders w/ plate presses (hurdle)
4x3, 70% 1RM (snatch) 3x6, 75% 1RM (front squat) 4x6, load to speed form 2x5 per side, load to control 3x5 per side, load to form
90s 90s 60s 60s 60s
Core component
Neutral grip pull-ups s/s Wide-leg ballistic mtn. climbers
3xAMAP/20s
45s
Seated tornado ball chops (side-to-side) s/s Band reverse T-pull
4x10/12
30s
Prone bench IYT w/ hold (2-3s) Leg cross reach Broad lunge w/ lean back (hands behind head)
Circuit 2x (4x each exercise)
30s
General physical readiness
Spiderman step back V-overs Push-up w/ knee reach
Cool down
Key: SL = Single leg; OH = Overhead; DB = Dumbbell; Alt = Alternating; mtn = Mountian; AMAP = as many as possible; w/ = with; s/s = Superset
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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
Circuit 2x each group (6x each exercise)
Transitional
Mobility
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 *15s rest from one side to the next
Push-up to I-reach Spiderman march SL hip bridge MB pullover to stand SL (RDL) w/ DB cross reach Wide leg mtn. climbers SL box push-off DB long jump Staggered stance hops w/ weighted vest Sled drives 5-10 min low-intensity gross movement
Cool down
Wide-leg ground reach Iron crosses Broad lunge w/ lean back (hands behind head)
Circuit 2x (4x each exercise)
Key: SL = Single leg; Alt. = Alternating; MB = Medicine ball; w/ = with; OH = Overhead; Mtn. = Mountain
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30s
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Chapter 15
Friday Hockey – Off Ice Conditioning / Day 2
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Push-up w/ SL knee flexion (elbow touch) Athletes plank w/ I reach SL hip bridge
Circuit 2x each group (6x each exercise)
Transitional
Mobility
3x5, load to form 4x6, load to form 2x8 switches 4x6 per side, load to form 5x6 hops
*15/30s 15-20s per jump 30s 1:6 (work:rest) 30s
Ballistics *15s rest from one side to the next
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) MB squat throws Weighted squat jumps Jump lunges w/ MB rotation MB rotational passes Cord-resisted diagonal hops 5-10 min low-intensity gross movement Wide-leg ground reach Leg cross reach Broad lunge w/ lean back (hands behind head)
Cool down Circuit 2x (4x each exercise)
30s
Key: SL = Single leg; MB = Medicine ball; w/ = with
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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 converted 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
538 Periodization Methods for Sport
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Chapter 15
Monday Volleyball – Strength-power Phase / Day 1
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Jump rope
1x3 min
Transitional
Wide-stance MB floor to ceiling reach Split-stance pronated T-reach (weighted) Lateral squat w/ OH weighted Y-reach
Circuit 2x each group (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
Neural prep/ballistics
Snatch from hang Power jerk from rack Back squat contrast set w/ Depth jumps (12 inch box) Ballistic step w/ DB* Power chest drops**
2x3, 82.5-85% 1RM 3x3, 85-87% 1RM 8,6,4,4, 80-87.5% 1RM 3x3 (high reach), plyometric 3x6 per side, load to form 4x10, load to form
90s 90s 120s
Core component
75s 60s
*Alternate feet ** Back on Bosu
Band resisted speed pull-ups s/s MB pullover-to-stand
3x8 per side/8, load to form
60s
Push-up to slide disc hip/knee flexion s/s Slide disc hamstring curls
3x20s/20s
30s
Reverse lunge w/ OH lateral flexion hold SL balance floor touch Lateral lunge w/ rotation
Circuit 2x (4x each exercise)
30s
Forward/reverse lunge rebounds SL pronated Y-reach (weighted) Lateral MB squat swings
Cool down
Foam roll Key: MB = Medicine ball; OH = Overhead; SL = Single leg; DB = Dumbbells; w/ = with; s/s = Superset
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Wednesday Volleyball – Strength-power Phase / Day 2
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Jump rope
1x3 min
Transitional
Reverse lunge w/ alternating MB reach Lateral lunge w/ MB reach Floor bridge w/ MB pullover
Circuit 2x each group (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
Neural prep/ballistics
Clean from floor ½ squat push press Bench press RDL to high receive SA DB row
4x2, 85-95% 1RM 3x4, 85% 1RM Press 4x4, 90% 1RM 4x4, 65% 1RM Clean 3x7 each arm, load to form
90s 2 min 2 min 75s *15/60s
Core component
Bench power push-ups s/s MB rotational passes
3x6/8, load to form
60s
Slide disc ab/adduction s/s Slide disc Pikes
3x20s/20s, BW
60s
Goodmorning IYT-reaches Wide-leg heel touches Wide-leg backward reach
Circuit 2x (4x each exercise)
30s
Bench I-reach march Bench leg march w/ static MB hold Bulgarian squat w/ MB rotation
Foam roll Key: MB = Medicine ball; BW = Body weight; RDL = Romanian deadlift; SA = Single arm; DB = Dumbbell; w/ = with; s/s = Superset
540 Periodization Methods for Sport
*15s rest from one side to the next
Cool down
NCSF Advanced Concepts of Strength & Conditioning
Chapter 15
Friday Volleyball – Strength-power Phase / Day 3
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Jump rope
1x3 min
Transitional
Reverse lunge w/ band row Forward lunge w/ body bar rotation Lateral squat w/ weighted Y-reach
Circuit 2x each group (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
Neural prep/ballistics
Clean pull from floor Hang clean and jerk Front squat contrast set w/ Box jumps (moderate-high height) KB lateral swings Bench plyos
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
75s 75s 120s
Core component
Jump chin-ups s/s MB chop rebound
3x6/4 per side, load to form
60s
Lateral step-overs (ballistic) s/s Supine pull-ups
2x20s/10, BW
30s
Goodmorning IYT-reaches DB RDL marches Forward lunge to lateral flexion hold
Circuit 2x (4x each exercise)
30s
Reverse lunge w/ external rotation Band OH squat Band golf swings
60s 75s
Cool down
Foam roll Key: OH = Overhead; BW = Body weight; KB = Kettlebell; DB = Dumbbell; RDL = Romanian deadlift; w/ = with; s/s = Superset
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Tuesday Volleyball – Conditioning / Day 1
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
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)
Transitional
Mobility
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
Metabolic conditioning
5-10 min low-intensity gross movement Goodmorning IYT-reaches Wide-leg heel touches Wide-leg backward reach
Cool down Circuit 2x (4x each exercise
Foam roll Key: BW = Body weight; w/ = with
542 Periodization Methods for Sport
30s
NCSF Advanced Concepts of Strength & Conditioning
Chapter 15
Thursday Volleyball – Conditioning / Day 2
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
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)
Transitional
Mobility
Low skips Three-shuffle pivot A-skips B-skips Backward skips Lateral skips
1x across court (down and back)
Transitional
Activation
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
Metabolic conditioning
5-10 min low-intensity gross movement Reverse lunge w/ OH lateral flexion hold SL balance floor touch Lateral lunge w/ rotation
Cool down Circuit 2x (4x each exercise)
30s
Foam roll Key: BW = Body weight; DB = Dumbbell; MB = Medicine ball; SL = Single leg; OH = Overhead; w/ = with; alt. = alternating
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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
544 Periodization Methods for Sport
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Monday Tennis – Sport Power Phase / Day 1
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Jump rope
1x3 min
Transitional
Band Y-pulls w/ step back Broad lunge w/ band T-reach Lateral band rotation
Circuit 2x each group (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
Neural prep/ballistics
Clean and jerk from hang Lateral back squat Anaerobic power step (weighted vest) Weighted pull-up Split-stance DB RDL (neutral grip) MB skaters
4x3, 80-87% 1RM 4x3 per side, 80% 1RM* 2x20s, load to form 3x6, load to reps 3x5 per side, load to form 3x4 per side, load to form
90-120s 75s 75s 60s 60s 30s
Core component *Back squat
Tornado ball wall rebounds (vertical) s/s Speed band T-pull
3x20s, load to form 3x20s, light-moderate band
30s
Windmill reach Athlete’s plank w/ T-reach hold Supine bridge march w/ hold
Circuit 2x (4x each exercise)
30s
Reverse lunge w/ band rotation Forward lunge w/ band OH reach Side lunge w/ band toe reach
Cool down
Key: BW = Body weight; OH = Overhead; DB = Dumbbell; RDL = Romanian deadlift; MB = Medicine ball; w/ = with; s/s = Superset
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Wednesday Tennis – Sport Power Phase / Day 2
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Upper body ergometer
1x3 min
Transitional
Band Y-pulls w/ step back Broad lunge w/ band T-pull SL opposite reach
Circuit 2x each group (4x each exercise)
30s between circuits
Dynamic warm-up
Dot drill Field lunge jumps (hands behind head) Clean pull from floor Hang clean
2x6, BW 2x4 per side 2x5, 70-75% 1RM 2x4, 70-75% 1RM
20s 20s 45s 45s
Neural prep/ballistics
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
4x3, max press weight 2x3, load to form 4x3, moderate-high height* 4x8, heavy MB 3x5 per side, load to form 4x8, BW
90-120s 75s 75s 60s 60s Partner switch
Core component
Battle rope side slams s/s Hanging knee raises
3x20s 3xAMAP
45s
Opposite reach MB seated reach w/ hold Lateral lunge w/rotation
Circuit 2x (4x each exercise)
30s
Reverse lunge w/ OH MB reach Forward lunge to MB press Lateral lunge rebounds
*Rebound
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
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Friday Tennis – Sport Power Phase / Day 3
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Rowing machine
1x3 min
Transitional
Band Y-pulls w/ step backs Broad lunge w/ band T-reaches Lateral band swings
Circuit 2x each group (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
Neural prep/ballistics
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
4x3, 80-90% 1RM 2x4, load to form 4x3, 85-90% 1RM 4x5, moderate-high height 3x20s, load to speed 3x6, BW 2x5 per side, load to form
90-120s 75s 120s 75s
Core component
MB rotation wall rebounds s/s Half squat chest passes (off wall)
2x20s, load to form 2x20s, load to form
30s 30s
Single-leg floor reaches Spiderman step-backs Lateral lunge w/ windmill rotation
Circuit 2x (4x each exercise)
30s
Reverse lunge w/ band rotation Forward lunge w/ band OH reach (neutral grip) SL DB T-reach march
60s 60s
Cool down
Key: SL = Single leg; DB = Dumbbell; BW = Body weight; w/ = with; s/s = superset; MB = Medicine ball; OH = Overhead
547 Periodization Methods for Sport
Chapter 15
NCSF Advanced Concepts of Strength & Conditioning
Tuesday Tennis – Conditioning / Day 1
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
Jump rope
1x3 min
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 (10s per side if applicable)
Transitional
Mobility
Stationary speed butt kickers Stationary speed high knees Lateral high-knee skips Lateral skips w/step over
1x10s
Transitional
Activation
Lateral tuck jumps Depth jump progression (vertical, forward, lateral)
3x10s 3x1 each
15s 30s
Plyometrics
MB rotational passes Three-point SL rebounds (diagonal, straight, diagonal) Progressive skaters w/rotation (narrow to wide)
2x5 per side 2x3 per side
20s 20s
Ballistics
2x5 per side
20s
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
Metabolic conditioning
1x20yds each way
5-10 min low-intensity gross movements Opposite reach MB seated reach w/ hold Lateral lunge w/rotation
General physical readiness
*Run M shape on full court Cool down
Circuit 2x (4x each exercise)
Key: MB = Medicine ball; OH = Overhead; w/ = with; s/s = superset; SL = single leg
548 Periodization Methods for Sport
30s
NCSF Advanced Concepts of Strength & Conditioning
Chapter 15
Thursday Tennis – Conditioning / Day 2
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
Jump rope
1x3 min
Transitional
Supine bridge march SL supine bridge swings Athlete’s plank w/ alt. arm reach Spiderman step-backs Lateral rollover w/ arm/leg reach V-overs Spiderman hops
1x10-20s each (10s per side if applicable)
Transitional
Mobility
Ankle pops Low skips Prancing Double shuffle w/ pivot Lateral high-knee skips Carioca Backwards skip Backwards broad skip High knee jog-outs Speed butt kickers (extended hip) Power skips
1x20yds each
Transitional
Activation
Single-single-double bounds Diagonal bounds
3x1each 2x5 per direction
20s 20s
Ballistics/plyometrics
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
20s 20s
Metabolic conditioning
3x
20s
5-10 min low-intensity gross movements Single-leg floor reaches Spiderman step-backs Lateral lunge w/ windmill rotation
General physical readiness
Cool down 30s
30s
Key: SL = Single leg; Alt. = Alternating; w/ = with; MB = Medicine ball; ROM = Range of motion
549 Periodization Methods for Sport
Chapter 15
NCSF Advanced Concepts of Strength & Conditioning
Basketball Sample Annual Plan
550 Periodization Methods for Sport
NCSF Advanced Concepts of Strength & Conditioning
Chapter 15
Sample Seasonal Schematic for Weight Training – Basketball
Preparation Phase Monday Basketball – Preparation Phase / Day 1
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Jump rope
6x30s
Transitional
Goodmorning w/ Y- and T-reaches 3-point sumo-stance ground reaches Reverse lunge w/ OH reach
Circuit 2x each group 12 reps (4x each exercise)
15s
Dynamic warm-up
Depth drops (eccentric landings) Clean cycle Clean pull High pull
2x4 (18-24 inch box) 1x6 2x4, 60% 1RM Clean 2x4, 50% 1RM Clean
30s 30s 45s 45s
Neural prep/ballistics
Hang clean SA DB Hitch press to rev lunge DB lateral squat Box SL stability squats Walking lunge w/ plate rotation s/s Seated row Physioball leg curls s/s DB hammer curls
4x5, 65-70% 1RM 2x4 side 3x6 per side, load to form 2x6 per side 2x4 per side, load to form 2x12, load to form 2x12 2x12, load to form
75s 75s 105s 60s 75s
Core component Emphasis - Pull
2x10s each, load to form
30s
Bench V sit-ups Band physioball rotation
2x8 2x8 per side
30s 45s
Goodmorning w/ IYT-reaches Wide-leg heel touches Wide-leg backward reach
Circuit 2x (4x each exercise) 3s holds
30s
Bench stability reaches Bulgarian squat w/ OH reach Bench hip bridge
Tri-set Slide disc speed lunges 3-way MB slams (side-front-side) DB split-stance T-reaches (march)
60s
Cool down
Foam roll 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
551 Periodization Methods for Sport
Chapter 15
NCSF Advanced Concepts of Strength & Conditioning
Sample Seasonal Schematic for Weight Training – Basketball
Preparation Phase Wednesday Basketball – Preparation Phase / Day 2
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Jump rope
1x3 min
Transitional
Hip bridge Hip bridge w/ single-leg reach Iron crosses
Circuit 2x each group 12 reps (4x each exercise)
30s
Dynamic warm-up
SL box jump landings Clean pull
2x4, (12 inch box) 2x5, 60% 1RM
30s 60s
Neural prep/ballistics
High pull DB front squat to press DB Bulgarian squats Alt. DB chest press Suspension leg curl s/s Suspension chest flys Lateral lunges s/s Close grip bench push-ups
4x5, 70-77.5% 1RM 3x8, load to form 3x8 per side, load to form 3x12, load to form 3x6 per side, load to form 3x12 3x6 per side, load to form 3xAMAP
75s 90s 90s 75s 90s
Core component Emphasis - Push
Tri-set Band OH squats Band reverse lunge w/row Band T-reaches
3x10s each, load to form
30s
Reverse lunge w/ OH lateral flexion hold SL balance floor touch Lateral lunge w/ rotation
Circuit 2x (4x each exercise) 3s holds
30s
Lateral squat OH squat Split-stance toe reach (RDL)
75s
Cool down
Foam roll Key: OH = Overhead; w/ = with; s/s = Superset; DB = Dumbbell; BW = Body weight; QL = Quadratus lumborum; Alt. = Alternating; SA = Single arm; SL = Singe leg
552 Periodization Methods for Sport
NCSF Advanced Concepts of Strength & Conditioning
Chapter 15
Sample Seasonal Schematic for Weight Training – Basketball
Preparation Phase Friday Basketball – Preparation Phase / Day 3
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Ladder drills
1x3 min
Transitional
Step back w/ rotation Lateral squats Reverse lunge w/ OH reach
Circuit 2x each group 12 reps (4x each exercise)
30s
Dynamic warm-up
Lateral depth drops (eccentric landings) Clean cycle Clean pull High pull
2x3 side, (18 inch box) 1x6 2x4, 60% 1RM 2x4, 50% 1RM
45s 30s 45s 30s
Neural prep/ballistics
Hang clean SA snatch DB OH reverse lunges Alt. DB incline bench press DB SA row Contralateral step-up* s/s Chin-ups Buddy hamstrings w/ push-up rebounds s/s Hanging knee raises
3x5, 65-75% 1RM 2x3 per side 3x6 per side, load to form 3x8 per side, load to form 2x8 per side, load to form 4x8 per side, load to form 4x10, BW 3x6 3x15
75s 10s/45s 105s 90s 60s 90s
Core component Emphasis - Total body
Goodmorning IYT-reaches SL lateral leg reaches Reverse lunge w/ QL stretch
Circuit 2x (4x each exercise) 3s holds
30s
Lunge w/ lateral lean Spiderman step-backs T reach from athlete’s plank
*One side per s/s
60s
Cool down
Foam roll 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
553 Periodization Methods for Sport
Chapter 15
NCSF Advanced Concepts of Strength & Conditioning
Sample Seasonal Schematic for Weight Training – Basketball
Anaerobic Endurance Phase Monday Basketball – Anaerobic Endurance Phase / Day 1
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Ladder drills
1x3 min
Transitional
Goodmorning w/ Y and T-reaches 3-point sumo-stance ground reaches Reverse lunge w/ OH reach
Circuit 2x each group 12 reps (4x each exercise)
30s
Dynamic warm-up
Box jump repeats Clean cycle Hang clean pull
2x5, moderate height box 1x6 3x5, 60-70% 1RM (of clean)
30s 30s 45s
Neural prep/ballistics
Hang clean Modified deadlift DB front squat to alt. press Neutral grip pull-ups s/s Asymmetrical anaerobic power step Wide-grip seated row s/s Asymmetrically-loaded multi-vector lunges Hanging leg raises s/s Alt. MB rotational passes
4x5, 75% 1RM 4x8, load to form 3x8, load to form 3xAMAP, BW 2x20s each, load to form 3x10, load to form 3x3 per way, load to form 2x12, BW 2x4 per side
75s 90s 75s 90s
Core component Emphasis - Pull
Goodmorning IYT-reaches Wide-leg heel touches Wide-leg backward reaches
Circuit 2x (4x each exercise) 3s hold
30s
Lateral lunge w/ crossover reach Lunge w/ rotation Split-stance I-reaches
75s 30s
Cool down
Foam roll 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
554 Periodization Methods for Sport
NCSF Advanced Concepts of Strength & Conditioning
Chapter 15
Sample Seasonal Schematic for Weight Training – Basketball
Anaerobic Endurance Phase Wednesday Basketball – Anaerobic Endurance Phase / Day 2
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Jump rope
1x3 min
Transitional
Goodmorning w/ Y and T-reaches Step back w/ rotation Reverse lunge w/ lateral lean
Circuit 2x each group 12 reps (4x each exercise)
30s
Dynamic warm-up
Depth drops Hang clean to press
2x4, (18-24 inch box) 3x4, 80-85% 1RM press
30s 60s
Neural prep/ballistics
Barbell push press Lateral front squat DB Bulgarian squats DB bench press s/s Band Y-reaches DB split-stance RDL march to hammer curl Close-grip push-up to athlete’s plank s/s Physioball knee rolls
4x4, 70-77.5% 1RM 3x4 per side 3x8, load to form 3x10, load to form 3x12, light bands 3x6 side, load to form 3x4 per side, load to form 3xAMAP
90s 75s 90s 75s
Core component Emphasis – Push
Tri-set Lateral bench hop-overs* Bench mtn. climbers DB contralateral shoulder flexion-extension reaches**
2x5 per side 2x20s 2x8 side
Reverse lunge w/ OH lateral flexion hold SL balance floor touch Lateral lunge w/ rotation
Circuit 2x (4x each exercise) 3s hold
Lateral lunge w/ crossover reaches Lunge w/ counter reach (trailing heel) Spiderman step-backs
60s 60s
30s *Lateral speed hops while holding on a bench with straight arms ** kneeling on bench 30s
Cool down
Foam roll 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
555 Periodization Methods for Sport
Chapter 15
NCSF Advanced Concepts of Strength & Conditioning
Sample Seasonal Schematic for Weight Training – Basketball
Anaerobic Endurance Phase Friday Basketball – Anaerobic Endurance Phase / Day 3
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Dot drill 2/1/2 (one foot in center dot)
6x15s
15s
Goodmorning w/ Y and T-reaches 3-point sumo-stance floor reaches Reverse lunge w/ OH reach
Circuit 2x each group 12 reps (4x each exercise)
30s
Dynamic warm-up
Box jumps High pull from blocks
2x4, jump for height 3x4, 60-70% 1RM Clean
20s 60s
Neural prep/ballistics
Clean from blocks Unilateral leg press Alt. incline bench press s/s MB pivot chest passes (wall) Reverse lunge to alt. press Pull-ups OH lateral step-ups Hammer curl to press s/s MB V-seated rotation
3x5, 65-75% 1RM 3x6 per side, load to form 3x6 (1-1-2), load to form 3x10 2x6 per side, load to form 4xAMAP 2x8 per side 3x10, load to form 3x6 per side
75s 120s 105s
Core component Emphasis - Total body
Tri-set Slide disc leg curls Slide disc adduction w/plate swings Slide disc pikes
2x15s each, load to form
30s
Goodmorning IYT-reaches SL lateral leg reaches Reverse lunge w/ QL stretch
Circuit 2x (4x each exercise) 3s hold
30s
Bench stability reach Bulgarian squat w/ OH reach Bench hip bridge
75s 75s 60s 60s
Cool down
Foam roll 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
556 Periodization Methods for Sport
NCSF Advanced Concepts of Strength & Conditioning
Chapter 15
Sample Seasonal Schematic for Weight Training – Basketball
Hypertrophy-strength Phase Monday Basketball – Hypertrophy-strength / Day 1
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Ladder drills
1x3 min
Transitional
Band Y and T-reaches Band OH squat Reverse lunge w/ band OH reach
Circuit 2x each group 12 reps (4x each exercise)
30s
Dynamic warm-up
Depth jumps Hang clean pull
2x5 (24 inch box) 3x4, 60-70% 1RM (of clean)
30s 60s
Neural prep/ballistics
Hang clean High box jumps (maximal) Back squat Barbell RDL Band resisted pull-ups s/s Lateral lunge rebounds DB row s/s* SL physioball leg curls* Biceps curls s/s Band pullovers
3x4, 75-85% 1RM 3x3, BW 12,10, 8, 8, 70-80% 1RM 3x6, load to form 3x8, load to form 3x4 per side, BW 4x10, load to form 4x5 per side, BW 3x12, load to form 3x12, moderate bands
75s 90s 105s 90s 90s
Core component Emphasis - Pull
75s
*Only perform one side per s/s
Goodmorning IYT-reaches Wide-leg heel touches Wide-leg backward reach
Circuit 2x (4x each exercise) 3s holds
30s
Iron crosses Supine SL hip bridge Supine alt. toe reach
60s Cool down
Foam roll Key: OH = Overhead; w/ = with; s/s = Superset; DB = Dumbbell; BW = Body weight; RDL = Romanian deadlift; SL = Single leg
557 Periodization Methods for Sport
Chapter 15
NCSF Advanced Concepts of Strength & Conditioning
Sample Seasonal Schematic for Weight Training – Basketball
Hypertrophy-strength Phase Wednesday Basketball – Hypertrophy-strength / Day 2
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Jump rope
1x3 min
Transitional
Goodmorning w/ Y and T-reaches 3-point sumo-stance floor reaches Reverse lunge w/ OH reach
Circuit 2x each group 12 reps (4x each exercise)
30s
Dynamic warm-up
Lateral box jump Hang clean Clean and jerk
2x2 per side (max height) 2x3, 65% 1RM Clean 3x3, 65-70% 1RM Clean
30s 60s 45s
Neural prep/ballistics
Barbell split jerk Front-loaded Bulgarian squats Barbell bench press T-bar row Incline DB chest press DB Ballistic step-ups s/s MB wall chest passes Buddy hamstrings s/s Barbell rollouts
3x2 per side, 70-80% 1RM 3x4 per side, load to form 4x8, 70-77.5% 1RM 4x8 3x8, load to form 2x20s 2x20s 3x5 3x8
75s 90s 90s 90s 60s 45s
Core component Emphasis - Push
Reverse lunge w/ OH lateral flexion hold SL balance floor touch Lateral lunge w/ rotation
Circuit 2x (4x each exercise) 3s holds
30s
Lateral lunge w/ crossover reach Bulgarian squat w/ OH reach Inchworm
Foam roll Key: OH = Overhead; w/ = with; s/s = Superset; DB = Dumbbell; MB = Medicine ball; SL = Single leg
558 Periodization Methods for Sport
60s
Cool down
NCSF Advanced Concepts of Strength & Conditioning
Chapter 15
Sample Seasonal Schematic for Weight Training – Basketball
Hypertrophy-strength Phase Friday Basketball – Hypertrophy-strength / Day 3
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Ladder drills
1x3 min
Transitional
Goodmorning w/ Y and T-reaches 3-point sumo-stance floor reaches Reverse lunge w/ OH reach
Circuit 2x each group 12 reps (4x each exercise)
30s
Dynamic warm-up
Tuck jumps Clean cycle Clean pull from blocks
3x6, BW 1x6 3x4, 60-70% 1RM
20s 60s 45s
Neural prep/ballistics
Hang clean to front squat SA snatch Deadlift Close-grip bench press Lateral K-bell swings Jump pull-ups Multi-vector squat rebounds
3x5, 65-75% 1RM 2x3, load to speed 3x5, load to form 4x8, load to form 2x5 per side, load to form 3x8 3x25lbs*
75s 10s/60s 105s 90s 60s 45s 75s
Core component Emphasis - Total body
Tri-set DB lateral raises Triceps push-down DB curls
3x12 each, load to form
60s
Hanging leg raises s/s Tornado ball rebounds (side-to-side)
3x12 3x10, light ball
60s
Goodmorning IYT-reaches SL lateral leg reaches (cones) Reverse lunge w/ QL stretch
Circuit 2x (4x each exercise) 3s holds
30s
Bench stability marches Bulgarian squat w/ OH reach Bench push-ups w/ T-rotation
*hold plate at chest
Cool down
Foam roll Key: OH = Overhead; w/ = with; s/s = Superset; DB = Dumbbell; QL = Quadratus lumborum; SL = Single leg; SA = Single arm; KB = Kettlebell
559 Periodization Methods for Sport
Chapter 15
NCSF Advanced Concepts of Strength & Conditioning
Sample Seasonal Schematic for Weight Training – Basketball
Strength-power Phase Monday Basketball – Strength-power Phase / Day 1
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Ladder drills
1x3 min
Transitional
Band Y and T-reaches Band OH squat Golf swings
Circuit 2x each group 12 reps (4x each exercise)
30s
Dynamic warm-up
Depth jump to second box Clean cycle Clean and press
2x5 (18 to 24 inch box) 2x6 light 3x3, 75-80% 1RM Press
30s 60s 60s
Neural prep/ballistics
Hang clean and jerk Back squat contrast set w/ Squat jumps Weighted pull-ups s/s Bench power push-ups Multi-vector lunge rebounds Seated row s/s Glute ham Static squat MB rebound pass s/s Supine MB pullover-to-stand
4x2, 80-87.5% 1RM 3x5, 75-85% 1RM 3x3, BW 3x5, load to form 3x6 3x3 per side, 20-30lbs 3x8, load to form 3x8 3x10s 3x8, moderate weight
75s 105s
Core component Emphasis - Total body
Goodmorning IYT-reaches Wide-leg heel touches Wide-leg backward reach
Circuit 2x (4x each exercise) 3s hold
30s
MB split jerk OH reverse lunge to knee raise MB SL multi-vector pivot
Foam roll Key: OH = Overhead; w/ = with; s/s = Superset; MB = Medicine ball; BW = Body weight
560 Periodization Methods for Sport
75s 90s 75s 30s
Cool down
NCSF Advanced Concepts of Strength & Conditioning
Chapter 15
Sample Seasonal Schematic for Weight Training – Basketball
Strength-power Phase Wednesday Basketball – Strength-power Phase / Day 2
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Jump rope
1x3 min
Transitional
SL hip bridge Push-up to I-reaches Athlete’s plank to alt. T-reaches
Circuit 2x each group 12 reps (4x each exercise)
30s
Dynamic warm-up
High box jumps Lateral box-to-box jumps Front squat to press
2x4, max height 2x4 ground contacts 2x5, 75% 1RM Press
30s 60s 75s
Neural prep/ballistics
Front squat to push press Barbell reverse lunges Bench press contrast set w/ Power chest drops DB RDL to arm flexion (swings) MB staggered-stance rebounds s/s MB pivot to chest pass (wall) Leg curls s/s Hanging leg raises
3x3, 75-82.5%1RM press 3x5, load to form 3x6, 75-85% 1RM 3x5, 8-10lbs MB 3x6 2x6, moderate weight MB 2x3 per side, light MB 3x8, load to form 3x10, BW
90s 90s 120s
Core component Emphasis - Total body
Reverse lunge w/ OH lateral flexion hold SL balance floor touch Lateral lunge w/ rotation
Circuit 2x (4x each exercise) 3s hold
30s
Alt. SL goodmorning SL 3-cone leg reaches Reverse lunge w/ OH reach
60s 75s 60s
Cool down
Foam roll Key: Alt. = Alternating; OH = Overhead; w/ = with; s/s = Superset; DB = Dumbbell; MB = Medicine ball; BW = Body weight; SL = Singe leg
561 Periodization Methods for Sport
Chapter 15
NCSF Advanced Concepts of Strength & Conditioning
Sample Seasonal Schematic for Weight Training – Basketball
Strength-power Phase Friday Basketball – Strength-power Phase / Day 3
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Ladder drills
1x3 min
Transitional
Reverse lunge w/ lateral lean Lunge w/ rotation Iron crosses
Circuit 2x each group 12 reps (4x each exercise)
30s
Dynamic warm-up
SL box jumps Clean cycle Clean to press
1x3 per side, BW 2x6 light 3x3, 60-70% 1RM
20s 60s 60s
Neural prep/ballistics
Clean pull from floor Low-receive rack cleans Bulgarian jump squats Incline bench press s/s Incline MB passes (partner) Lateral power step Supine pull-ups s/s Dips Barbell rollouts s/s Bench V-ups w/ plate
3x5, 80-85% 1RM 3x3, load to form 3x3 per side 3x5RM 3x6 2x20s, weight vest 10% BW 2xAMAP 2x10 3x8 3x8, load to form
75s 120s 60s Switch w/ partner 45s 75s
Core component Emphasis - Total body
Goodmorning IYT-reaches SL lateral leg reaches (cones) Reverse lunge w/ QL stretch
Circuit 2x (4x each exercise) 3s hold
30s
Ipsilateral crossover reaches (skater form) SL opposite reach Band OH squats
60s
Foam roll 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
562 Periodization Methods for Sport
Cool down
NCSF Advanced Concepts of Strength & Conditioning
Chapter 15
Sample Seasonal Schematic for Weight Training – Basketball
Sport Power Phase Monday Basketball – Sport Power Phase / Day 1
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Ladder drills
1x3 min
Transitional
Hip bridge Hip bridge alt. leg march Iron crosses
Circuit 2x each group 12 reps (4x each exercise)
30s
Dynamic warm-up
3-way low box repeats (left, right, backwards) BB Field lunge jumps Clean cycle
2x8 each way, BW 3x5, barbell only 2x6, light-moderate weight
20s 20s 60s
Neural prep/ballistics
High pull from blocks Back squat contrast set w/ MB lateral squat rebounds Band resisted pull-ups RDL to high receive MB squat throw w/ receive (off wall) MB slams Buddy hamstrings w/push-up rebound s/s Hanging leg raises
4x3, 75-85% 1RM 7,5,3,3, 80%-90% 1RM 3x3 each side 3xAMAP 3x5, load to form 2x6 3x12 2x5 2x8
75s 120s
Core component Emphasis - Total Body
Goodmorning IYT-reaches Wide-leg heel touches Wide-leg backward reach
Circuit 2x (4x each exercise) 3s hold
30s
SL goodmorning T-marches Lateral lunge w/ floor touch Reverse lunge w/ OH MB swings
75s 75s 45s 45s Partner switch
Cool down
Foam roll 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
563 Periodization Methods for Sport
Chapter 15
NCSF Advanced Concepts of Strength & Conditioning
Sample Seasonal Schematic for Weight Training – Basketball
Sport Power Phase Wednesday Basketball – Sport Power Phase / Day 2
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Jump rope
1x3 min
Transitional
Goodmorning w/ Y and T-reaches 3-point sumo-stance floor reaches Reverse lunge w/ OH reach
Circuit 2x each group 12 reps (4x each exercise)
30s
Dynamic warm-up
Lateral box jump Hang clean to press
2x2 per side, max height 3x3, 60-70% 1RM
30s 60s
Neural prep/ballistics
Clean to push press from floor Incline press contrast set w/ Power chest drops Power step with jump KB lateral swings High row s/s Rev. lunge w/ press Slide disc speed leg curls s/s Slide disc prone hip flexion
4x2, 75-85% Push press 7,5,5,3, 80-87.5% 1RM 4x4, moderate weight MB 3x3 each leg, 10% BW 3x5 per side 2x6, load to form 2x6, load to form 2x8, BW 2x8, BW
75s 120s
Core component Emphasis - Total Body
Reverse lunge w/ OH lateral flexion hold SL balance floor touch Lateral lunge w/ rotation
Circuit 2x (4x each exercise) 3s hold
30s
Lateral lunge w/ crossover reaches Lunge w/ rotation SL 3-way reaches (cones)
60s 60s 75s 45s
Cool down
Foam roll 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
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Chapter 15
Sample Seasonal Schematic for Weight Training – Basketball
Sport Power Phase Friday Basketball – Sport Power Phase / Day 3
Sets x Reps (Intensity)
Rest Period
Notes
Foam roll
1x5 min
Transitional
General physical readiness
Ladder drills
1x3 min
Transitional
OH band squat T-band pull w/ step back Band row to reverse lunge
Circuit 2x each group 12 reps (4x each exercise)
30s
Dynamic warm-up
SL box jumps Clean cycle Rack cleans
2x3 per side, low box 1x6 light 3x3, 65-75% 1RM
20s 30s 60s
Neural prep/ballistics
Rack clean to front squat SA snatch Bench press contrast set w/ MB chest passes Ballistic lateral lunges w/ MB rotation RDL Bench speed pushups s/s Band speed (low to high) row Tornado ball wall slams
4x3, load to form 2x3, 85-90% 1RM 3x6, light-moderate MB 3x5, load to form 3x5 side, 10lbs 3x6 3x15s 4x15s 4x15s
105s 105s 90s
Core component Emphasis - Total body
Goodmorning IYT-reaches SL lateral leg reaches Reverse lunge w/ QL stretch
Circuit 2x (4x each exercise) 3s hold
30s
Knee rolls on physioball Leg curl on physioball Cobra IYT on physioball (feet against wall)
60s 75s 45s 30s
Cool down
Foam roll 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
565 Periodization Methods for Sport
Chapter 15
NCSF Advanced Concepts of Strength & Conditioning
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.
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