One of the most common questions of most athletes about how to train during the season. Training by season is perhaps one of the most ignored components of training athletes. In the Western Periodisation literature, there is obviously a great deal of effort to increase the size and strength within the general preparation cycle as well as the main peak of an event. However, this system is bad for athletes competing in sports that require a multiple peak performance over a given season. Football, football, hockey, basketball, baseball, rugby, volleyball and volleyball seasons are usually made up of multiple peaks. during the race season. If an athlete uses a Western style brawl, tops ahead of the season and try to keep their profits throughout the season.
Larger, faster, stronger founder Greg Shepard in the same address indicates the need for seasonal training that most high school athletes usually play more sports. In this context, if a sports association neglects or maintains training at maintenance levels, the athlete does not have the full potential. As a result, a short change in higher level athletics (college, etc.). However, if an athlete increases his / her strength / performance / hypertrophy during the season, the end result is the explosion of violence and size gains in the off-season program due to increased nervous efficiency and (sometimes) mild growth.
In a one-off program, training sessions are to be conducted around sports activities, even if it is two consecutive days. Typical seasonal programs usually have 2-3 sessions and the target is no more than 45 minutes and one hour in the gym (which includes warm up, flexibility, basic training). The division of the training can be the difference between the upper and lower exercises, or between the upper body and the lower body parts. You may now wonder exactly how to set up sessions in the seasons. Well, here it is
It is generally accepted that there are three ways to improve concentric strength:
1. Maximum Effort Method – Maximum Load Raising (Serious Exercise, 1-5 Repeat @ Maximum 80-100%)
2. Dynamic Effort – Increase non-maximum load as quickly as possible (Easy Training Focused on SPEED, 1-5 Repeat at Maximum 40-70%)
3. Repeat effort method – No increase in maximum load is near error or error (moderate weight exercise, controlled focusing time, 6-12 reps @ 50-80% maximum) 1
The fastest way to improve athlete The force 146 size means exploiting all three methods within the program. Using Dynamic and Maximum Force Efforts to Improve Force Production while Using Repetition Method to Increase Scalability to Prevent Potential Efforts and Damage
I do not feel high school athletes (most of the time) that dynamic effort training Has to be solved. However, advanced (ie, retired and sometimes junior) athletes who have solid technique and hypertrophy can use and experience a dynamic effort during the season.
I prefer Conjugate Periodisation, # 146; in-season program. This means that each of the three methods is elaborated over a cycle. This system was strengthened by the leadership of Louise Simmons, but has many applications for sports training. Traditional periodisation divides these methods into phases (Hypertrophy Stage, Strength Phase, Power Phase, etc.), which divides the target capacity, but leads to death in another ability. For example, an athlete who goes on a six-week hypertrophic phase and then moves through the force, gains from the end of violence and hypertrophy are reduced as no trained training is done! We want athletes to be big, strong and powerful throughout the year! With conjugated periodisation we can get our cake and eat!
I aim for gymnasiums and second-year athletes for two or three days, one day with the greatest effort of the upper body and one day on the lower body for maximum effort and the optional third day with a # 148; pump # 148; day where a dynamic effort and a combination of repeated efforts will be used. During the maximum effort days, the repeated effort method is used to improve the weak points. For advanced junior and elderly people, the combined maximum effort for the upper and lower parts, a dynamic effort day and a "pump" day for one day.
The optional & # 147; pump & # 148; day for athletes to increase blood and nutrient flow after a tough game. This is typically followed by the most important event of the competition. The pump day begins with the assumption that increased capillary density improves nutrient transfer. Could you mean WHOA what does this mean? Ok, capillaries are small blood vessels whose main task is to feed valuable nutrients into the blood stream. This is called nutrition transfer. When a muscle is the same, the capillaries lead to fresh blood and feed all the nutrients to the muscle to improve healing. Capillary density is the ratio between muscle fibers and capillaries. Increasing capillary density improves recovery faster than usual. Studies, however, show that large amounts of hypertrophic muscle fiber capillaries tend to decrease. So it is imperative that athletes use this information to accelerate after a difficult day of competition.2
Excentric training is nice in my heart, but because of the nature of the method, most micro-trauma is caused by muscle fibers. Excellent off-season hypertrophy / force activity, bad news for capillary density. Therefore, & # 147; pump & # 148; day use the exercises that a. amusement for the athlete and b. but emphasizes the negative. I'm not saying I'm going to go super fast, but to lower the drain, but the weights should not be reduced too slowly. A nice, controlled rhythm must be sufficient
The maximum effort days should focus on as much weight as possible for 3-5 younger athletes and 3-2 for the most advanced athletes. The goal is to allow an athlete to overcome his previous practice in practice. On the upper and lower body, within one session, only one effort is made. In the examples I will have some of my favorite maximal effort efforts in those days. The trick is to work up to max and not jump into it. A similar rep / set scheme that would be similar to each one would be good.
** All percentages based on previous max **
50% x 5, 60% x 4, 70% x 3, 80% x 3, 90% x3, 100% + x3
50% x 5, 60% x 5, 70% x 5, 80% x 4, 90% x 3, 100% + x 3
55% x 5, 65% x 5, 75% x 5, 85% x 3 95 % x 2
50% x 8, 60% x 6, 70% x 5, 80% x 5, 100% + x 5
The repetition effort follows the greatest effort and dynamic work on each day. This is an opportunity to increase the size of the muscles and the tendency of the tendons in muscles that have weak links in an athlete's chain. Lower body days tend to use one-sided (1-legged versions) and rear chain (essentially gluteals, femur and low back, fast and explosive keys). In the days of the upper body mainly the back (various upsets, rows, etc.), Shoulders (various elevations), rotating cuff complex (external rotations), triceps (various presses and extensions) and sometimes chest area horizontal presses, push buttons. Setup and repetition schemes consist of 2-4 sets with 6-12 repetitions, about one minute and two minutes rest.
Dynamic work must be done separately from the maximum effort. This is not always the case, but most of it is so. The key to dynamic work is the rapid movement of loads. Traditionally, there is a speed pad where the athlete moves a load bar on the dynamometer as fast as possible while maintaining control. But there are other options, such as medical ball chest passes, explosive pulls, explosive casualties, shock absorbers, all that works great in the upper body. For the lower body, the rule is normally box squats, if there is no access to a box, a pad is sufficient. There are other options, such as the Olympic lifts (if they can do this), jumping squats and all kinds of thrills. The General Setup and Repeat Guidelines 5-8 are 2-3 perfect reps, ranging from 1 minute to 45 seconds.
As you have done so far, I'll show you some pattern splitting. Here's an example of two days a week to the upper / lower part. This means there is a maximum effort on top and a maximum effort seat
1. day (ME lower body)
ME exercise (up to 3-5 working days in 7-9 sets)
or skid change (full rebound, total front squats, front halftone, helix dl, regular skidding etc. )
One-sided exercise 3 x 8-12
Choose 1 …
-Light bulgarian squat, 1-legged split squat, 1-leg dynamic shock absorption, 1-leg static shock absorption, 1-leg RDL etc.
Posterior Chain (makes it faster) 3 x 5-12
Abs Circuit (Pick 2-4 Movement, Rhythm Rhythm 3 x 10-30 Repeat)
Exercise ME (on Day 1)
Select 1 Up to …
Close the Grip Bench Press (shoulder width), sloping dynamometer, Lock Grip Chin, Grip Pull Up, Medium Grip Pull Up, Neutral Grip Pull Up, Alternate Grip Pull Up
Barbell Military Press, Push Press, Push Jerk, etc.
*** Choose every 2-4 weeks ME Practices ****
Horizontal Pull 3 x 8-12
Banner lines, cable rows, 1-line rows etc.
Triceps Help 3 x 8-12  Footwear triceps extensions, etc.
Shoulder Support 3 x 8-12
All kinds of rotating cufflinks etc. Lifting
This example is ME top and bottom and DE upper and lower.
first day (ME top / bottom, up to 3-5 business days in 7-9 sets, max. Max 2 x 8-12 @ 70% NEW Record.)
**** Alternative every 2-4 weeks ME Practices ****
ME Exercise Upper
Select 1 Up to …
Close Grip Bench Press (Shoulder Width), Sloping Test Bench, Trunking Outlets, Tablet Prism, Regular Pad
Vertical Pull  vertical pull
push jerk, etc.
Top Set With Top Rear Work – 4 x 8-12 (Rows, Lashes, Cams, etc.)
ME Practice Bottom
Articulated or Deadweight Variant (Full Back Squat, Hex DL, Regular Deadlift, )
Single-sided chain work – 4 x 8-12 (1-leg RDL, 1-foot rigid legs, 1-foot bumper, etc.)
* Each maximum effort will take 1-2 back-off sets it will be easier to load and move with SPEED.
Danger of explosion 5 x 3 at 50% load
explosion-proof pushbuttons – 5 x 3 @ BW
Quad Dominant – 3 x 8-12 (1 foot Bulgarian Squat, Dynamic Shock Absorber, Static Shock Absorber, Stairway etc.)
Upper Back Work – 3 x 8-12 (Rows, Maneuvers, etc.)
Posterior Chain – 2 x 8 -12 (Hyper Extensions, Prone Cobras)
Shoulders – 2 x 8-12 (Exterior Rotations, Elevations)
Generally, "# 169; 1-2 Exercises for the Muscle Group is the same practice (this is one of the few occasions, when you actually target the muscle groups), two or three sets of 12-20 reps with a 40-50% load, which REALLY means light weight and emphasizes the negative. Choose some fun practices or exercises you do not usually do, curls, pressdowns, leg press, etc. Just do not go l! aimed at the whole body, and they must go out of the gym in less than 45 minutes.
In summary, I feel that training in the season is one of the most important factors in the development of athletes. If you keep breaking records and gaining strength, you are undoubtedly developing as an athlete, because the maximum strength is based on the properties used in other areas. In my opinion, the conjugate method goes far beyond any other method used in the season, especially for high school multi sports athletes. Let me know what you think Andrew@Modern-Athlete.com !
Sources and Further Study
1. Cosgrove, Alwyn The Curriculum of the Professional Coach Trainer Bible: Individual Theory of Program Design (My Disclosure) Santa Clarita, California, 2005.
2. Waterbury, C. (2003) 100 Reps to Bigger Muscles A breakthrough in size limitations with standing training. [Online]. Available at: http://www.T-Nation.com
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