![]() ![]() This phase’s emphasis is preparing athletes with stability and form to get them prepared for the higher level demands in later phases. Often athletes are either in their transition phase or just beginning a mid to low volume, lower intensity training block for their endurance sport.įor many athletes, the stabilization phase begins in October (if priority races are late spring and early summer) and typically last four weeks. I refer to these stages as the stabilization, strength endurance, and maximum strength phases. The offseason is the time to focus on taking advantage of the time off your endurance sport and allocating that time to the gym. ![]() Each part contains different phases of training. What to Focus OnĪ typical year-round weight program for athletes can be divided into three parts. The balance can be different for everyone and it is the job of a coach to determine where that line is between the right amount strength training and the right amount of endurance training so the neither compromise each other. An appropriately periodized strength training program gradually decreases as sport-specific training increases. The physiological and physical adaptations that occur depend on making the right adjustments with the right acute variables (exercise selection, intensity, repetitions, and tempo). The time of the year concerning your priority events dictates the amount and type of strength training required. The program must prevent overtraining and optimize peak performance while allowing for the time and training for the specific demands of an athlete’s sport. Periodization is the primary method of having a plan and then working that plan. Periodization involves dividing the strength training program into distinct phases of training that align with the aspects of the overall annual sport-specific annual training plan. This stress helps your body adapt at a rate that prevents injury. Whether someone is competing or not, the objective of a strength training plan is to address general adaptation and the principle of specificity to vary the amount and type of stress placed on the body. ![]() Periodization is alternating phases of periods of training based on volume, intensity, and movement complexity. Like anything else, this takes training your muscular and nervous systems with periodization. In sport, the ultimate goal is to obtain the ability to maximize your nervous system’s ability to recruit the right muscle fibers at the right time and in the most efficient way possible. The nervous system’s job is to recruit the right muscle fiber at the right time to produce the maximum amount of force. Training one without the other is inadequate for high-performance competition. Strength training is the result of training both the muscular and the nervous system to deliver force when it is needed. Here are essential things to remember when incorporating a strength program into your season’s training schedule. The bottom line, a strength program is vital to the success of your season and long-term health especially as you continue to age. Strong and developed muscles will not only improve the ability to sustain your posture for hours at a time but also help reduce the likelihood of overuse injury and fatigue. Then when your season begins, it is about effectively translating those gains made in the gym into the specific power requirements of your endurance sport. Strength development begins with power strength efforts in the form of applying force with weight. ![]() Taking time to develop and refine these muscle groups will prepare you for the strength demands of the season ahead. Endurance sport takes a tremendous amount of muscular strength, incorporating the core, back, hip flexors, quads, and calves. Muscular strength is the maximum power output that muscles can exert against some form of resistance in a single effort. ![]()
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