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.
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