Sport Season
Off-Season
Pre-Season
In-Season
Post-Season
Sport Practice
Priority
Aerobic Goal
Resistance
Goal
Resistance
Volume
Frequency
1. Resistance
2. Aeroibic
Preparatory Period: OFF-SEASON
1) General Prep:
Hypertrophy/
Strength Endurance
1st Transition: PRE-SEASON
2) Specific Prep:
Basic Strength
Competitive Period: IN-SEASON
Strength/Power
Peaking
Maintenance
Goal
Intensity
1. High/
low
2. % RM
Volume
1. High/
low
2. Sets
3. Reps
1.
1.
1.
1.
1.
2.
2.
2.
2.
2.
1.
1.
1.
1.
1.
2.
2.
2.
2.
2.
3.
3.
3.
3.
3.
2nd Transition:
POST-SEASON
Active Rest
Training Goal
% 1RM
Reps
Strength
Power – Single Effort
Power – Multi Effort
Hypertrophy
Muscular Endurance
% 1RM
100%
90%
80%
70%
Number of Reps
Sets
Rest
AEROBIC
Muscular Strength:
Muscular Endurance:
Aerobic Power:
Maximal Rate of Force Production:
Vertical Jump:
Anaerobic Power:
Sprint Speed:
Fiber Size:
Capillary Density:
Mitochondrial Density:
Stored ATP:
Stored Creatine Phosphate:
Stored Glycogen:
% Body Fat:
% Fat Free Mass:
ANAEROBIC
TEST/ASSESSMENT
Body Comp
Vertical Jump
T-Test
Pro-Agility
Hexagon Test
1RM Power Clean
1RM Squat
1RM Bench Press
Partial Curl Up
Push-Up
300-yard Shuttle
1.5 Mile Run
12 min Run
Yo-Yo Intermittent
VO2 max
WOMEN
MEN
Plyometric Experience
Beginner
Beginning Volume
Intermediate
Advanced
Eccentric Action
Early Flight
Mid-flight
Late Flight
Early Support
Late Support
Concentric Action
Training Type
Long, Slow
Distance (LSD)
Pace/Tempo
Interval
HIIT
Fartlek
Frequency/
week
Duration
Intensity
Adaptations/Benefits
KARVONEN METHOD:
PERCENTAGE of MAX HR:
Energy System Used
Phosphagen system (PCr cycle)
Fast Glycolysis (Anaerobic Glycolysis)
Fast Glycolysis / OxidaCve*
OxidaCve*
Work Interval
Work to Rest Ra>o
Preparatory Period: OFF-SEASON
1) General Prep:
Hypertrophy/
Strength Endurance
Intensity
1. High/
low
2. % RM
1st Transition: PRESEASON
2) Specific Prep:
Basic Strength
Competitive Period: IN-SEASON
Strength/Power
Peaking
Maintenance
1.
1.
1.
1.
1.
2.
2.
2.
2.
2.
1.
1.
1.
1.
1.
2.
2.
2.
2.
3.
3.
3.
3.
Volume
1. High/low
2. Sets
2.
3. Reps
3.
2nd Transition:
POSTSEASON
Active Rest
UPPER BODY MUSCLES
ELBOW
EXTENSION
FLEXION
VERTEBRAL
EXTENSION
FLEXION
DELTOID <—>
AGONIST & ANTAGONIST
TRICEP <—>
PEC MAJOR <—>
RECTUS ABDOMINIS <—>
LOWER BODY MUSCLES
HIP
EXTENSION
FLEXION
KNEE
EXTENSION
FLEXION
AGONIST & ANTAGONIST
GLUTE MAXIMUS <—>
GLUTE MEDIUS<—>
QUADS <—>
PNF
HOLD-RELAX
CONTRACT-RELAX
HOLD-RELAX w/ AGONIST CONTRACTION
RECIPROCAL INHIBITION
AUTOGENIC INHIBITION
SSC
1. ECCENTRIC
Action:
2. AMMORTIZATION
Action:
3. CONCENTRIC
Action:
Sport Season
Off-Season
Pre-Season
In-Season
Post-Season
Objective
Aerobic Priority
Intensity
Duration/ Volume
Frequency
RAMP PROTOCOL
R
Same as the ___________________ warm-up
A
M
P
Same as the ___________________ warm-up
MUSCLE SPINDLE
Ac>vity of MS is ___________ during sta>c stretching
MS are sensi>ve to ________________________
Which causes causes ac>va>on of the ____________________
Which results in _________________________________________
GTO
Located in the ____________
GTO is sensi>ve to ____________________
GTO causes the muscle to _______________________
ACCELERATION PHASE
GROUND-CONTACT TIME IS ___________________
FORCE IS ________________ DIRECTED
UPRIGHT BY ~_______m
INITIATE ARM SWING @ _______________ WITH ELBOWS FLEXED ____________
FORWARD LEAN FROM _______ —> _________
MAX VELOCITY PHASE
GROUND-CONTACT TIME IS ____________________
FORCE IS ________________ DIRECTED
FLIGHT PHASE INCLUDES ___________________ & _________________________
HIP & KNEE ____________ ARE ACTIVE
ANKLES ARE ____________________
SUPPORT PHASE INCLUDES ____________________ & ______________________
ANKLES ARE ____________________
HIP __________________ & __________________ ARE ACTIVE
***LONGER GROUND-CONTACT TIME MEANS _____________________________
REHAB AND RECONDITIONING
Types of Injuries
Macrotrauma
Microtrauma
Tissue Healing
1. Inflammatory Response
2. Fibroblas>c Repair
3. Matura>on-Remodeling
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