TRAINING FOR

ATHLETES

C O A C H CR Y S T A L F

R A S C A

GOALS OF OUR PROGRAMPre-Season In-Season Post-Season

Build endurance (duration

and distance)

Build speed Rest, Recovery, Reflection

Improve lifting/found

ational techniques

Build power (think

explosive)

Nutrition

Injury prevention

Improve Event/Position

technique

Cross training

Increase strength

Work on mental game (plays/strateg

y)

 

Increase flexibility

Maintain core  

Work towards optimum

body weight

   

Strengthen Core

   

ORDER OF YOUR CYCLE:Post-Season: Rest andcross trainOff-Season: Body Weight, Burn Out/AMRAP (use time instead of

reps if needed)- Highest reps, lowest weight, no rest- Also goal = weight loss- Incorporate endurance training

Pre-Season: High Reps, Low Weight, Light Rest- Also use for “toning” or “being lean” goals- Organize in circuit style for optimal toning- Remember to focus more on strength building- Incorporate resisted run training

In-Season: Low Reps, High Weight, Mid-High Rest- Also use for “increase muscle mass” goal- Focus on explosive movements- Movements become more position/sport/event specific- Incorporate sprint training

PEAK/Championship: Max Effort, High Rest- Very position/event specific

PERIODIZATIONPeriodization is the systematic

planning of athletic training; method of reaching the best possible performance at the most important competition

macro cycle: looking at the whole year or season of training

micro cycle: Looking at the time in between competitions and with in seasons

Goal = Strategic peakingWhen to peak? Backwards design of your

program ex: distance runners

TRAINING- Set = group of repeated athletic movements- Rep = an athletic movement- Rest = time for no athletic movement in between sets- Active Recovery = resting the muscle group that is

being used in the most recent athletic movement BUT you are still engaging in another athletic movement that DOES NOT use the previously described muscle group

- Circuit training = a group of movements (usually 3 ) whose sets are completed in a specific order (ex: A, B, C) multiple times (3 or more) in a row

EX: (A, B, C) Rest (A, B, C) Rest (A, B, C) Rest

- Super Set = 2 Athletic Movements completed “back and forth” multiple times (usually 3 or more)

EX: (A, B, A, B, A, B, A, B, A, B) Rest

LIFTINGMain Lifts/Exercises = Sport SpecificAuxiliary Lifts/Exercises = Position or Event

Specific(Example: Track and Field; Power Clean= Build

lower body explosive power for speed, Step-up to knee drive = Build take-off technique and power for the long jump)

(Example: Baseball/Softball; Dead Lift = build lower body strength for hitting; Lateral reaction (ex: ladder) = speed and reaction time for outfielders)

MUSCLE CONTRACTIONSTypes of Muscle ContractionsConcentric = actively shortening the

muscle (think “concentrate”)Eccentric = actively lengthening the

muscle (think “extend”)Isometric = angle of joint/extension

of muscle does not change

CARDIOVASCULAR EXERCISEEndurance (aerobic) – low resistance/no

restAnaerobic (interval/sprint endurance) –

mid resistance/mid restSpeed Training (high quality, high rest)** Running, biking, elliptical, swimming,

rowing, high reps, Resistance running = hills, stairs, wind,

sled, weight vest, sand, etc. Agility Training = reaction speed, change

of direction, lateral movement, etc.