To promote long term training improvements and avoid over training, an overall training program can be split into specific periods, each with their own objectives and set of training parameters. This concept is called Periodization and it is the most effective approach to planning strength training programs for sport (1).
The overall training program (usually taken as one year long) can be split into set periods and usually consist of the:
· Preparation Period (Pre-season)
· Competition Period (In-season)
· Transition Period (Off / closed-season)
By co-cordinating the different elements of a strength training program with the phases of a typical season, the athlete can reach a peak for the start of the competitive season and most important parts of year.
Just as an overall season is split into distinct periods or phases so is the development of sport-specific strength. Here are the phases, in order, of an overall strength training program (which also lasts a year) and how they should coincide with phases of a typical season above:
Phase 1 – Basic Strength
A period of basic strength training should occur at the start of the preparation period (early pre-season). For less experienced athletes it may be necessary to start during the transition period (closed season) (15).
Phase 2 – Maximum Strength / Hypertrophy
Most athletes benefit from a period of maximal strength training. The length of this phase will vary depending on the sport. Strength and power athletes will spend more time in this phase compared to endurance athletes for example. If a period of hypertrophy training is required (i.e. football or rugby players) it usually occurs before maximal strength training (15).
Phase 3 – Conversion
Until this point strength training has been generic in nature. To be effective however, this general base of strength must converted into sport-specific power or muscular endurance or both. The conversion of maximal strength occurs late in the preparation phase and may continue into the start of the competitive season (15).
Phase 4 – Maintenance
In order to avoid the detraining effect, a certain level of conditioning is required to maintain the gains made in the preparation phase. Fortunately, the volume required to maintain strength is less than that required to build it. The maintenance phase occurs throughout the competitive season (15).
Phase 5 – Active Recovery
Following a strenuous season, a break from structured training and the rigours of competition is crucial for physical and mental respite. This can mean a complete break from all types of strength training programs for several weeks. Any longer than 3-4 weeks however, and fitness, particularly strength and power, diminishes rapidly. The active recovery phase occurs in the transition period (off / closed season) (15).
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