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SPORT-SPECIFIC CONDITIONING CONSULTANTS
‘Sport-Specific Conditioning is our Focus, Performance is our Goal’
- PERFORMANCE NUTRITION - ATHLETIC TRAINING - ATHLETE DEVELOPMENT- PERFORMANCE PSYCHOLOGY – MANAGEMENT & CONSULTING -
‘Training is our Focus, Performance is our Goal’
[email protected] Brampton Ontario 416-908-7112
How to Develop a Full-Year Sport Specific Periodized Training Program SPORT & EXERCISE SCIENCE, Vol.2, No.1 Written by Eric MacLean, M.ExiSci., B.HK, CSEP-CEP, NSCA-CSCS Before developing a full-year training program the athlete or coach must identify their training time and training demands, and how they present themselves over a full-year. This is where the complexity and difficulty lays in developing a full-year conditioning plan, however, the better and more accurate these two variables are, the more effective the training. When writing a full-year the athlete and coach must incorporate the 3 fundamental components of a periodized training program: Time, Goals, and Excel spreadsheets. Time refers to what time frame the athlete has for training. This requires analysis of season lengths (post-, off-, pre-, and in-seasons), training time per week (this includes time between games, practices, exams etc.), and the time required to develop specific sport attributes (hypertrophy, power, endurance etc.). Training Goals refer to the physiological attributes sought (speed, strength, injury rehab etc.). The training that an athlete goes through during the full-year should reflect the differences in sport and time demands of each season, including the goals identified by the coach, athletic trainer, and athlete. For example, the training goal of an in-season program should be to prevent injury and to maintain sport abilities, where a training goal of the off-season is to increase sport attributes like power, strength, speed etc. The use of Excel based spreadsheets allows the coach or athlete to lay-out a full year program that includes all variables in one, easy to ready format that is easy to modify for changes that occur throughout the year.
How to Use Excel to create a Full-Year Periodized Training Program. The athlete begins by setting the margins of their Excel workbook so that they include 12 months horizontally across the top of the page. Each month will include 1 cell for each week of that month (more sophisticated programs will have 7 cells allocated within each 1 week block within each month). The more cells that are used, the more specifically you can set the type of training and schedule for each cycle (Macro-, Meso-, or Micro). Next, the athlete uses the colour ‘fill-in’ tool and colour codes all the weeks of each season. The work-book should now have 4 differently coloured bands on their page, representing the off-, pre-, in-, and post-seasons, and their varying lengths. The next step is to identify training goals for each of these different stages, and the length of time dedicated them. For example a strength training phase in the off-season would be structured across 3-6 weeks. These weeks should be colour coded and the cells appropriately filled-in (it is recommended that the athlete use the same colour coding across all 4 seasons to avoid confusion – for example, blue represents a strength phase, no matter what training season). For those who dedicate 1 cell for each day of the week, they can insert specific training schedules (Monday is lower body; Tuesday is an interval conditioning day etc, where specific work-loads or program designs can be inserted day to day of each training phase). An appropriate recovery phase of 2-7 days should be included in the transition between cycles.
SPORT-SPECIFIC CONDITIONING CONSULTANTS
‘Sport-Specific Conditioning is our Focus, Performance is our Goal’
- PERFORMANCE NUTRITION - ATHLETIC TRAINING - ATHLETE DEVELOPMENT- PERFORMANCE PSYCHOLOGY – MANAGEMENT & CONSULTING -
‘Training is our Focus, Performance is our Goal’
[email protected] Brampton Ontario 416-908-7112
The level of specificity represented in a detailed program can make it easier to plan and monitor the success of an athlete’s or a team’s program. It gives the athlete direction, and allows the coach more flexibility in developing their practice schedule, it allows the athletic trainers to monitor the physical stress endured by the players to prevent over-reaching or over-training, and it allows all involved to stay on the same page. If you’re not training through a periodized program, you should be!
Sample Periodized Training Program for a Baseball Outfielder February 2011 March 2011 April
Week 30-5 6-12 13-19 20-26 27-5 6-12 13-19 20-26 27-2 3-9 10-16
Season Off-Season Transition Pre-Season
Season Goals
Based on Coach, Athletic Trainer, and Athlete’s Review, but typically include Increasing Muscular Strength, Power, & Multi-Directional
Speed (Sport Specific Attributes)
Rest, active
recovery
Sport-Specific Skills
Phase Size
Rest Strength Phase Re
st Power Phase Rest Pre-
Season Testing
Sport Drills
Sample 1 Week Schedule from a Periodized Training Program Week of 13-19 February 2011
Program Design
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Type Aerobic Training
Strength Strength - Movement
Strength Aerobic +
Active Strength Strength
Intensity 60-95% VO2max
80-90% 5RM
70-80% 5RM
80-90% 5RM 60-95% VO2max
80-90% 5RM
80-90% 5RM
Muscle Groups
Total Body
Lifts Total Body Movements
Total Body Lifts
Lower Body
Upper Body
Contact PTS at [email protected] for help in developing your own year-long program, or fill-out our on-line form at www.performancetrainingsystems.net/Contact.php
