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The 5 Key Phases of Your Strength & Conditioning Program

You need to take of various factors when you are considering Strength And Conditioning Programs for athletes. Let us have a look at some factors that you should take into consideration

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The 5 Key Phases of Your Strength & Conditioning Program

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  1. The 5 Key Phases of Your Strength & Conditioning Program By: repathleticsco.com

  2. INTRODUCTION You need to take of various factors when you are considering Strength And Conditioning Programs for athletes. Let us have a look at some factors that you should take into consideration: • The age and experience of your athletes • Duration of the training session • Practice and competition schedule • Number of weekly training sessions • What equipment you use for training sessions

  3. CONTINUED... The first and foremost thing that you need to do is to start simple. While you are lifting weights, it is very important to know about sound movement patterns. You can start with a few movements that you feel are the most important for you and your athletes. You should always start with few exercises as with this, you will get sufficient time to teach your athletes the proper techniques. Depending on some situations, you may need to train these athletes for a year or more than that., never be in a hurry. Teaching things right for the first time will ensure that you need not teach it again.

  4. THINK FOR LONG TERM If you know what things are important for you programmatically, then it is time to put your strength and conditioning plan together. You should always think where you want to take your athletes and also you should think long term. Always think about what movement you should work towards and for which competitions the athletes are working for.

  5. DIFFERENT PHASES • Phase 1: General Preparation • Phase 2: Basic Strength • Phase 3: Strength-Power • Phase 4: Peaking • Phase 5: Active Rest

  6. Phase 1: General Preparation This is the first phase. Working in this phase is very general and its main aim is to condition the body and increase the lean mass. Also, it helps to increase the short -term endurance. The reps in this phase are higher in number and the weights are lighter. The main purpose is to make athletes learn and practice or teach different movements. This includes those movements that will be the foundation of your lifting programs like Deadlift, Bench Press, Front Squat, Squat and much more. If you are a Personal Trainers Westchester NY make sure that your athletes recover from any wear and tear that they have experienced. This phase can be as little as two weeks or six weeks long. Most of the time, the phases will last for about 3-4 weeks. This is a very important phase as it will prepare the athletes for strength work that they will experience later in their training. You may see that this may not be the exciting phase for your athletes, but it is very important to get their bodies ready for more intense and heavier phases to come.

  7. Phase 2: Basic Strength The next phase is known as the Basic Strength phase. The main goal is to increase the specific strength of the athletes. This is important as it is the foundation for future power and high-intensity work. The sets and reps for this phase are generally small, like 3-5 sets of 5 reps. Phase 3: Strength- Power The third phase is the strength power phase. In this, the athlete is trained using 3-5 sets and includes 2-3 reps in the main lifts of their program. Phase 4: Peaking Phase This is the Peaking phase. It is used to taper the athletes in the last few weeks before a major competition. The training here is done using 1-3 sets of 1-3 reps and with high intensity. Here, the main function is not to wear out the athletes and allow them to regain the full stamina before they compete.

  8. Phase 5: Active Rest After the season ends, the athlete should take the rest of 2-3 weeks. After an initial week of rest, the athlete can begin some light training with a low volume of work and very low intensities. The main aim is to get complete recovery from the season. CONCLUSION You should take notice that the above-mentioned things are general recommendations and every situation is different. While training, you should know that effective strength and conditioning programs are the keys to success.

  9. CONTACT US For any information about our services, please feel free to contact us: Visit: https://repathleticsco.com/ Call us: 914-341-1855 Address: 2335, Boston Post Road, Larchmont, NY 10538

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