Starting a new training season is an exciting time. Whether it is the off-season, pre-season or in-season there will be a new focus and a refreshing mind-set. This is a chance to focus on other training qualities that are important to your overall athletic development.
Although each aspect of a quality training program, such as power and strength, will always be taking place, there will be different variables that are being manipulated from season to season. For example the off-season is the best time to make gains in strength and power. The time to focus on training and quality nutrition is at its highest. It is also the time of year where your ability to recover will be at its best which will give you your best chance to make gains.
During the in-season you are trying to maintain your gains that you made during your off-season training program. Duration of training time and amount of training days will be reduced. This will allow for more focus being directed to practice and game time.
Performance training should take place during all seasons of the year, but different variables will be taken in to consideration.
Below is a list of variables to think about when looking at designing a year round training program with a few simple examples. This is by no means an all inclusive list, but it is some of the most important variables to think about.
Volume- How much work will be done in a given training session
Example: 5x5 at 275 is a greater training volume than 5x3 at 315
Greater training volumes are used in the off-season
Intensity- At what percentage of the repetition maximum is the set being done
Example: 5x3 at 315 is a greater training intensity than 5x5 at 275
Intensity reaches its peak before a sport season starts
Exercise Selection- What exercise is selected for the training day
Example: Split squat vs. slide board reverse lunge
Selection is based on the athlete, sport, ability, experience, etc
Repetitions – How many times a given exercise is performed
Example: 6 vs. 15 repetitions
Repetition Continuum Strength/Power Hypertrophy Muscular Endurance
1 5 10 15 20
This hopefully gives you a short example of some of the things that go into designing a year round training program.
If you would like to learn more above designing year round training programs let me know!
SPU's Alex Drayson and Matt Migiano write the SPU Athletic Performance Blog.
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