SPORT PERFORMANCE OVERVIEW
March + April
DURATION: 8 weeks
MAIN FOCUS: Initial Peak (R); Strength/Volume (NR)
FREQUENCY: 3 Times/Week
VOLUME: Low/Mod (R); High (NR)
INTENSITY: High (R); High (NR)
PURPOSE:
– Rotational: To build athletes through a phase of recruiting the most muscle fibers possible and elicit the highest outputs of force and speed under heavy, moderate, and light loadings. The lifts should be focused on being as explosive and as fast as possible. All while keeping fatigue at a minimum to prevent overtraining.
– Non-Rotational: Will now learn to accumulate heavy repetitions to their max capacity with strength and volume. This will help muscle but joints to withstand the multiple repetitions of high external forces they place on their body. Those ultimate making the athlete more capable for longer or frequent sprinting and jumping. The added benefit is potentially reducing the risk of muscle strains and joint sprains.
SESSION FOCUSES:
- Skill – to build proper technique for sprinting and long change of direction skill
- Leaderboard Exercise – to build on top of skill and create a competitive environment
- Strength – A mix of unilateral and bilateral training to help create stability and symmetry; increase power output under heavier loading
- Aesthetics – increase volume and growth in higher capacity muscle groups at the end of session
- Corrective – to address broad and acute limitations in athletes with specific areas of concern
SKILL
- Acceleration
- Building horizontal force from a deep position (kneeling sprint)
- Front side sprint technique (A Series)
- COD
- Eccentric Breaking (10-yard curve sprint)
- Acceleration through nonlinear patterns (10-yard curve sprint)
- Speed maintenance through nonlinear patterns (serpentine sprint)
LEADERBOARD TRACKING METRICS
DAY 1:
- Loaded Sprints: 30% of BW (seconds)
- Supine OH MB Throw 2lb (distance)
DAY 2:
- 20 Yard Serpentine Sprint (seconds)
- 10 Yard curve sprints (seconds)
- Tall Kneeling MB Chest Pass 2lb (distance)
DAY 3:
- Skill as needed
- Recovery based session
STRENGTH
| TIME FRAME | TRAINING PRIORITY | TRAINING SPECIFIC |
| WEEK 1 | ACCUMULATION | 3-5X2-4(5-10) @ 7-8 RPE |
| WEEK 2 | TRANSFORMATION | 3-5X2-4(5-10) @ 8-9 RPE |
| WEEK 3 | PEAK | 3-5X2-4(5-10) @ 9-10 RPE |
| WEEK 4 | UPLOAD/RELOAD/DELOAD | 3-5X2-4(5-10) @ 6-7 RPE |
| WEEK 5 | ACCUMULATION | 3-5X2-4(5-10) @ 7-8 RPE |
| WEEK 6 | TRANSFORMATION | 3-5X2-4(5-10) @ 8-9 RPE |
| WEEK 7 | PEAK | 3-5X2-4(5-10) @ 9-10 RPE |
| WEEK 8 | UPLOAD/RELOAD/DELOAD | 3-5X2-4(5-10) @ 6-7 RPE |
AESTHETICS
- Goal is volume at light weight for high use areas of focus for the lift and muscle groups targeted or areas of weakness that is specific to the athletes’ needs
- Areas of focus will be core, arms, glutes, shoulders, and calves
CORRECTIVE
- Will be utilized in the beginning and end of sessions to help mitigate potential high injury areas for rotational and non-rotational sports which include but are not limited to:
- Hips
- Shoulders
- Ankles
- Knees
- Day 3 specifically should be utilized as a recovery-based session for athletes as needed. A good amount of time (10-15 minutes) should be used to promote mobility/stability in high-risk areas or areas that are currently bothering the athlete. Lifts should be performed a relatively light weight and through the fullest range of motion to help lengthen and relieve tension in muscle and tendons.
