There are however, certain rules and exercises that can be generally applied across many sports. * Do a single set of each of Upright, Cable Rows, Lat Pulldowns (you may do this circuit twice)Periodization is a necessity, especially when looking at the true metabolic and biomechanical demands of the sport. Since we will try to develop strength, power, balance, speed, and agility, we will favor doing a two-day or three-day workout.
Because macrocycles incorporate all 52 weeks of your annual plan, they provide you with a bird’s-eye view of your training regimen and allow you to facilitate long-range planning. It is our suggestion that no cycle should last more then 4 to 5 weeks and that the end of each cycle include a “tapering” or “detraining” week to prevent staleness. A key component for developing good programs is the ability and the knowledge to for-see problems and have a method to modify them. You also want to represent all areas of the body and/or movement patterns equally and with minimal redundancy. To develop overall skills, we will stick to gross movements consisting of multiple joint exercises in the weight room, and take it to the field for the conditioning and other components.The first thing to do is to determine the relative energy requirements of the particular sport the athlete is interested in. To develop skills, the skills must be practiced. Finally, determine the phase, or combination of phases, you will use within each mesocycle. Identifying those needs allow us to build a good program. For example, if you want to peak for a national championship event one year from now, …
Hypertrophy training involves sets in the 8 – 12 repetition range.The second phase of the program, the strength phase, is the period that usually best prepares the athlete for competition. The program is progressive and attacks the important elements of fitness and athleticism.To develop a sound training program, it is necessary to examine the sport requirements and/or client goals. Thus, two, three, four, or more times the amount of work can be performed. This phase also occurs in the pre-season and is marked by its strength increasing design.The power phase is a short phase that occurs immediately before or during the season. After that, start programming the different training variables, starting with the main ones that are most relative to your goal (intensity/weight are most relative to strength training for example). In fact, in many sports it is unnecessary to attempt a 1RM.The hypertrophy phase is a name given to a period within the pre-season and usually a period in where the athlete returns to his/her normal level after the off-season. This benefit allows more time at the maximal level because the rest interval will allow recovery. The next step is to break down the complete program into smaller mesocycles and microcycles. Many people are concerned about detraining during this phase. The second component of our training prescription is deciding on the appropriate number of repetitions and sets for both resistance training exercises, and balance, agility, and power related exercises. When using periodization, the percentage-based method should only be used with sports requiring “one-time” peaking such as lifting or certain track and field events. The main criteria for considering a length of the mesocycle depends on the time necessary to develop a certain ability or technical elment. It typically features a small number of repetitions (3 – 5), which are used in more explosive exercises and movements. Overall, the volume and intensity should reflect the time of year and clients specific goals, with lower volume and intensity work occurring during busy or active times and high-volume work when more time and effort can be afforded towards the workouts. This homeostasis is most often associated with staleness, or more commonly, plateauing. The hypertrophy phase is designed to increase the athlete's muscle mass, preparing them for higher intensity work to follow. Human Kinetics, Chicago, IL. If time permits, the two-day workout can be doubled, making four work days during a week. Mcycle – microcycleUsually there are longer mesocycles (4-6 weeks) during the preparataory phase and shorter during the competitive phase. To develop skills, the skills must be practiced. It features a moderate number of repetitions (5 – 8), and slightly longer rest periods (3 – 5 minutes) between each set. Try to fit a mesocycles into annual plan in a way that there will be a competition or special testing at the end of the cycle, so the coach can immediatedly evaluate the impact of that particular mesocycle.Reference: Bompa T. Periodization.