6 -7
7 -8
7 7 .5 %
75%
1 -2
4 -5
4 -5
3 -4
S et s
(O f f S eas o n )
2 -3
2 -3
2 -3
S et s
(in s eas o n )
1
1
1
1
H ig h
Q u al it y
Reps
(S t r en g t h )
3 -4
3 -4
2 -3
1 -2
S et s
(O f f S eas o n )
2 -3
1 -2
1 -2
1 -2
S et s
(in s eas o n )
i y)
(H ig h I n t en s it
WED N ES
S D A Y L o ad in g
4 -5
3 -4
3 -4
4 -5
4 -5
4 -5
H ig h
S et s
Q u al it y
(O f f Reps
S eas o n )
(Vo l u me)
I n -S eas o n
Vo l u me
Co mes f r o m
P ac t ic
Pr
i e
S et s
(I n S eas o n )
(H ig
g h Vo l u me)
FRI D A Y L o ad
a in g
This table displays my three-day loading variables of the above 80 percent undulated mesocycle. The column on the far left displays the
percentage load of the athlete's 1RM with the maximal number of repetitions possible listed in the column to the right. The reps and sets
within each training day indicate the number of both that can be performed while maintaining the quality of work at a high level for the
athlete. A couple things to notice—the rep ranges stay the same regardless of whether the athlete is in in-season or off-season training
and the number of sets used for in-season training are fewer than off-season training. This is due to the high work demands and the
added stress of practice and games during the season. Also, look at Friday, Sets (in-season). During the season, all the volume work
comes from practice and games. Don't train volume in-season! You'll overtrain your athletes.
5 -6
5
1 -2
80%
8 2 .5 %
85%
4 -5
3 -4
90%
1
2 -3
9 2 .5 %
H ig h
Q u al it y
Reps
(S t r en g t h )
4
2
8 7 .5 0 %
1 -2
9 7 .5 %
95 %
Max imu m
7 1 -RM
Reps
Po s s ib l e
(Med iu
u m I n t en s it y)
MO N D A Y L o ad
d in g
2
TA B L E 4 .2
eccentr ic isometr ic concentr ic
pause time between reps
3:1:0:0
3)
1)
0)
0
3:5:0:0
B L O CK O N E (3 -D A Y): Abo ve 8 0 % Ec c en t r ic Ph as e (2 -3 week s )
100%
Monday
22-Jun-10
SETS
NOTES
6 225 - 240
4
0:2:0:0
4
4
10
4
REPS
300 BENCH PRESS
LOAD
Pair w/
Med Ball Chest Pass
Pair w/rest 30
100%
Infraspinatus
Monday
22-Jun-10
SETS
NOTES
6 225 - 240
4
0:2:0:0
4
4
Infraspinatus
10
4
Monday
22-Jun-10
REPS
300 BENCH PRESS
LOAD
Pair w/
Med Ball Chest Pass
100%
Pair w/rest 30
SETS
NOTES
6 225 - 240
4
0:2:0:0
4
4
10
4
REPS
300 BENCH PRESS
LOAD
Pair w/
Med Ball Chest Pass
Pair w/rest 30
Infraspinatus
100%
Monday
22-Jun-10
SETS
NOTES
6 225 - 240
4
0:2:0:0
4
4
10
4
REPS
300 BENCH PRESS
LOAD
Pair w/
Med Ball Chest Pass
Pair w/rest 30
100%
Infraspinatus
22-Jun-10
Monday
SETS
NOTES
6 225 - 240
4
0:2:0:0
4
4
10
4
REPS
300 BENCH PRESS
LOAD
Pair w/
Med Ball Chest Pass
Pair w/rest 30
100%
Infraspinatus
Monday
22-Jun-10
SETS
NOTES
6 225 - 240
4
0:2:0:0
4
4
10
4
REPS
300 BENCH PRESS
LOAD
Pair w/
Med Ball Chest Pass
Pair w/rest 30
100%
Infraspinatus
Monday
22-Jun-10
SETS
NOTES
6 225 - 240
4
0:2:0:0
4
4
10
4
REPS
300 BENCH PRESS
LOAD
Pair w/
Med Ball Chest Pass
Pair w/rest 30
Infraspinatus
i
100%
Monday
24-Jun-10
REPS
LOAD
SETS
300 BENCH PRESS
5 240 - 250
3
60 Arnold Press
8
40 - 45
3
150 Tri Push Down
10 100 - 105
3
NOTES
500
Compound
BACK SQUAT
3 275 - 300
Roll I-band
2 325 - 350 Spine Rolls
2 400 - 415
CW TEST
Pair Below
2 365 - 390
0:3:0:0
Pair Below
2 365 - 390
0:3:0:0
Pair Below
2 365 - 390
0:3:0:0
2 365 - 390
Plyometric
Hurdle Hop
0:3:0:0
4
3
Height
4 155 - 160
3
0:2:0:0
Pair w/
Weighted
Jump
175 SQ Jump Weighted
Accelerated
Plyometric
Acc Band Jump
4
3
4 way neck
8
3
6
3
10
3
Pair w/
Pair w/
Wrist Flexion
No Rest
Pair w/
ANT TIB BND
No Rest
Pre-hab exercises take the form of active
recovery between French Contrast sets.
Compound
Plyometric
Weighted
Jump
Accelerated
Plyometric
3-Rep
Cluster
300 BENCH PRESS
1,1,1 240
Tempo
- 250
4
Pair w/rest 30
Cuban PRSS INC F8
10
4
80-82.5%
Load
0:1:0:10
B L O CK O N E (3 -D A Y): Abo ve 8 0 % Ec c en t r ic Ph as e (2 -3 week s )
B L O CK TH REE (3 -D A Y): Abo ve 8 0 % Co n c en t r ic Ph as e (2 -3 week s )
B L O CK TWO (4 -D A Y): Abo ve 8 0 % Is o met r ic Ph as e (2 -3 week s )
B L O CK TH REE (4 -D A Y): Abo ve 8 0 % Co n c en t r ic Ph as e (2 -3 week s )
B L O CK O N E (5 -D A Y): Abo ve 8 0 % Ec c en t r ic Ph as e (Lo wer Bo d y)
B L O CK O N E (5 -D A Y): Abo ve 8 0 % Ec c en t r ic Ph as e (Upper B o d y)
B L O CK TWO (5 -D A Y): Abo ve 8 0 % Is o met r ic Ph as e (Lo wer B o d y)
B L O CK TWO (5 -D A Y): Abo ve 8 0 % Is o met r ic Ph as e (Upper B o d y)
B L O CK TH REE (5 -D A Y): Abo ve 8 0 % Co n c en t r ic Ph as e(Lo wer B o d y)
B L O CK O N E (6 -D A Y): Abo ve 8 0 % Ec c en t r ic Ph as e (Lo wer B o d y)
B L O CK TWO (6 -D A Y): Abo ve 8 0 % Is o met r ic Ph as e (Lo wer B o d y)
B L O CK TWO (6 -D A Y): Abo ve 8 0 % Is o met r ic Ph as e (Upper B o d y)
B L O CK TH REE (6 -D A Y): Abo ve 8 0 % Co n c en t r ic Ph as e(Lo wer B o d y)
B L O CK TH REE (2 -D A Y I N -S EA S O N ): Abo ve 8 0 % Co n c en t r ic Ph as e
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32
40
• 8 0 0 m+ Ru n n er
• Dis t an c e S wimmer
• Ro win g
En d u r an c e
(L o n g )
25
• S wimmin g : 2 0 0 m+
• 4 0 0 m Ru n n er
LaCr o s s
• S wimmin g : 5 0 -2 0 0 m
15
7
5
S et
D u r at io n
(S ec o n d s )
En d u r an c e
(Mo d er at e)
En d u r an c e
S t r en g t h
• H o c k ey
• B as k et bal l
S t r en g t h
En d u r an c e
• S o c c er
• Men ’ s /Wo men ’ s
• B as ebal l
• S o f t bal l
• 1 0 0 m S pr in t er
Pl ayer s
• Fo o t bal l : S k il l
• S h o t Pu t
• Fo o t bal l : L in eman
• Vo l l eybal l
A ppl ied f o r S po r t
S pec if ic Peak in g
S peed
S t r en g t h
S t r en g t h
S peed
Par amet er
3 5 -4 0 %
L o ad
Mo n d ay L o ad in g
(Id eal Time)
T
32
25
17
10
5
3
S et
D u r at io n
(S ec o n d s )
4 5 -5 5 %
L o ad
Wed n es d ay
y L o ad in g
(B el o w Id eal Time)
47
40
32
17
10
7
S et
D u r at io n
(S ec o n d s )
2 5 -3 0 %
L o ad
Fr id ay L o ad in g
(Abo ve Id eal
e
Time)
TA B L E 6 .1 : B el o w 5 5 % L o ad in g Var iab l e s
B L O CK FI VE (3 -D A Y): H ig h Vel o c it y Peak in g Fo r Gen er al At h l et e
B L O CK FI VE (3 -D A Y): H ig h Vel o c it y Peak in g Fo r Fo o t bal l (Lin eman )
B L O CK FI VE (3 -D A Y): H ig h Vel o c it y Peak in g Fo r Fo o t bal l (S k il l )
B L O CK FI VE (3 -D A Y): H ig h Vel o c it y Peak in g Fo r B as ebal l (Po s it io n )
B L O CK FI VE (2 -D A Y I N -S EA S O N ): H ig h Vel o c it y Peak in g Gen er al At h l et e
TA B L E 7 .1 : Pr
P o g r es s iv e L o ad in
n g Var ia
ab l es Fo
or
Tr iph a s ic O f f -S eass o n Ma
ac r o c ycc l e
Ph as e
Bl ock
D ay
L o ad
TI me
Mo n d ay
5 –6
8 2 –8 7 %
(med iu m in t en s it y)
s ec o n d s
Bl o c k On e
(Ec c en t r ic )
2 -3 Week s
Wed n es d ay
(h ig h in t en s it y)
Fr id ay
(h ig h vo l u me)
Ph as e
On e
B l o c k Two
(I s o met r ic )
2 -3 Week s
B l o c k Fo u r
3 –4 Week s
1 –3
2 –4
Ec c en t r ic mean s n o t appl ie
ed ;
Reac t ive
2 –4
2 –4
Mo n d ay
2 –3
8 2 –8 7 %
(med iu m in t en s it y)
s ec o n d s
1 –3
4 –5
Wed n es d ay
(h ig h in t en s it y)
7 5 –8 0 %
Is o met r ic mean s n o t appl ie
ed ;
Reac t ive
7 5 –8 0 %
3 –4
s ec o n d s
Mo n d ay
8 2 –8 7 %
(med iu m in t en s it y)
Ph as e
Two
S et s
6 –7
s ec o n d s
Fr id ay
(h ig h vo l u me)
B l o c k Th r ee
(Co n c en t r ic )
2 -3 Week s
Reps
3 –4
4 –5
2 –3
3 –4
Wed n es d ay
(h ig h in t en s it y)
9 0 –9 7 % Reac t ive
1
1 –4
Fr id ay
(h ig h vo l u me)
7 5 –8 0 %
3 –4
3 –5
Mo n d ay
6 2 –7 0 %
(Med iu m In t en s it y)
2 –3
4 –6
Wed n es d ay
(H ig h In t en s it y)
7 2 –8 0 % Reac t ive
1 –3
4 –5
Fr id ay
(H ig h Vo l u me)
7 5 –8 0 %
5 –8
4 –6
Mo n d ay
3 5 –4 0 % Id eal Time
(Med iu m in t en s it y)
Ph as e
Th r ee
B l o c k Fiv e
(A FS M)
3 –5 Week s
3 –5
Wed n es d ay
(H ig h in t en s it y)
4 5 –5 5 %
Par amet er
Bel o w
Id eal Time bas ed o n
t ime
3 –5
Fr id ay
(H ig h vo l u me)
2 5 –3 0 %
Abo ve
Id eal Time
3 –5
8 /1 0
9 /1 0
7 /1 0
7 /1 0
7 /1 0
7 /1 0
7 /1 0
7 /1 0
7 /1 0
6 /1 0
5 /1 0
7 /1 0
7 /1 0
8 /1 0
8 /1 0
8 /1 0
8 /1 0
8 /1 0
12
Week s
Out
9
Week s
out
8
Week s
Out
7
Week s
out
6
Week s
Ou t
2
Week s
Ou t
1
Week
Ou t
9 2 -8 0 % 8 0 -5 5 % 5 0 -2 5 %
8 0 -5 5 % 5 0 -2 5 % 5 0 -2 5 %
5 0 -2 5 % 5 0 -2 5 % 5 0 -2 5 %
9 2 -8 0 % 9 2 -8 0 % 9 2 -8 0 %
3
Week s
Out
8 0 -5 5 % 8 0 -5 5 % 5 0 -2 5 % 5 0 -2 5 %
5 0 -2 5 % 5 0 -2 5 % 5 0 -2 5 % 5 0 -2 5 %
4
Week s
Ou t
8 0 -5 5 % 8 0 -5 5 %
Lig h t
5 0 -2 5 % 5 0 -2 5 %
8 0 -5 5 % 8 0 -5 5 % 5 0 -2 5 % 5 0 -2 5 % 5 0 -2 5 %
5
Week s
Ou t
8 0 -5 5 % 8 0 -5 5 % 8 0 -5 5 % 5 0 -2 5 % 5 0 -2 5 % 5 0 -2 5 %
S pe
e ed Emph as is f o r S po r t s
S t r en
n g t h Em
mph as is f o r S po r t s
10
Week s
Ou t
Lig h t
Lig h t
8 0 -5 5 % 5 0 -2 5 % 5 0 -2 5 %
8 0 -5 5 % 5 0 -2 5 % 5 0 -2 5 %
Lig h t
5 0 -2 5 % 5 0 -2 5 % 5 0 -2 5 %
L ig h t
8 0 -5 5 % 5 0 -2 5 % 5 0 -2 5 % 5 0 -2 5 %
Emphasis placed on Concentric/Reactive Means
Emphasis placed on Isometric Means
Emphasis placed on Eccentric Means
9 2 -8 0 % 9 2 -8 0 % 9 2 -8 0 % 8 0 -5 5 %
9 2 -8 0 % 9 2 -8 0 % 9 2 -8 0 % 8 0 -5 5 % 8 0 -5 5 % 8 0 -5 5 % 5 0 -2 5 % 5 0 -2 5 % 5 0 -2 5 %
9 2 -8 0 % 9 2 -8 0 % 9 2 -8 0 % 8 0 -5 5 %
9 2 -8 0 % 9 2 -8 0 % 9 2 -8 0 % 8 0 -5 5 % 5 0 -2 5 % 5 0 -2 5 % 5 0 -2 5 % 5 0 -2 5 %
9 2 -8 0 % 9 2 -8 0 % 9 2 -8 0 % 8 0 -5 5 %
9 2 -8 0 % 9 2 -8 0 % 8 0 -5 5 %
9 2 -8 0 % 9 2 -8 0 % 9 2 -8 0 % 8 0 -5 5 % 8 0 -5 5 % 5 0 -2 5 % 5 0 -2 5 %
9 2 -8 0 % 9 2 -8 0 % 8 0 -5 5 % 8 0 -5 5 % 5 0 -2 5 % 5 0 -2 5 % 5 0 -2 5 %
9 2 -8 0 % 9 2 -8 0 % 8 0 -5 5 % 8 0 -5 5 % 5 0 -2 5 % 5 0 -2 5 %
S t r en g t h a n d S pe
e ed Emp
p h as is f o r S po r t s
11
Week s
Ou t
* The strength and performance rankings are a scale that show where the emphasis
in the peaking schedule lies. Remember, a solid foundation of strength is
paramount, however only in so much as the athlete can produce in the time limits
of their sport. It is up to the coach to know where an athlete is in their training,
and determine how much emphasis must be placed on raw strength and how
much placed on speed and performance.
8 /1 0
8 /1 0
6 /1 0
6 /1 0
9 /1 0
4 /1 0
8 /1 0
8 /1 0
6 /1 0
8 /1 0
8 /1 0
5 /1 0
6 /1 0
8 /1 0
5 /1 0
6 /1 0
5 /1 0
8 /1 0
S t r en g t h Per f o r man c e
Ran k in g
Ran k in g
TA B L E 7 .2 : P eak in g S c h ed u l e Fo r A n aer o b ic Team S po r t s
Week 2
1 /9
Week 4
1 /2 3
Week 5
1 /3 0
Week 6
2 /6
Week 7
2 /1 3
Week 8
2 /2 0
Week 9
2 /2 7
B r eak
Week 1 0 Week 1 1 Week 1 2
3 /5
3 /1 2
3 /1 9
8 0 -5 5 % 8 0 -5 5 % 9 2 -8 0 % 9 2 -8 0 % 9 2 -8 0 % 9 2 -8 0 % 9 2 -8 0 % 9 2 -8 0 % 8 0 -5 5 %
Week 3
1 /1 6
6 /2 5
7 /2
7 /9
7 /1 6
7 /2 3
7 /3 0
Fin a l s
8 /6
8 /1 3
8 /2 0
H o me Tr ain in g
8 /2 7
9 /3
Tr ain in g Camp
9 /1 7
9 /2 4
1 0 /1
1 0 /8
1 0 /1 5
1 0 /2 2
1 0 /2 9
1 1 /5
1 1 /1 2
1 1 /1 9
1 1 /2 6
1 2 /1 0
1 2 /1 7
1 2 /2 4
B o wl Pr ac t ic e
8 0 -5 5 % 5 0 -2 5 % 5 0 -2 5 % 5 0 -2 5 %
1 2 /3
Week 4 9 Week 5 0 Week 5 1 Week 5 2
Emph as is pl ac ed o n Peak in g /AFS M Mean s
Emph as is pl ac ed o n Co n c en t r ic /Reac t ive Mean s
Emph as is pl ac ed o n Is o met r ic Mean s
Emph as is pl ac ed o n Ec c en t r ic Mean s
2 0 1 2 F o o t b al l S eas o n
8 0 -5 5 % 8 0 -5 5 % 8 0 -5 5 % 5 0 -2 5 % 5 0 -2 5 % 8 0 -5 5 % 8 0 -5 5 % 5 0 -2 5 % 5 0 -2 5 % 5 0 -2 5 % 5 0 -2 5 % 8 0 -5 5 %
9 /1 0
Week 3 7 Week 3 8 Week 3 9 Week 4 0 Week 4 1 Week 4 2 Week 4 3 Week 4 4 Week 4 5 Week 4 6 Week 4 7 Week 4 8
S u mm
mer Wo r k o u t s
9 2 -8 0 % 9 2 -8 0 % 9 2 -8 0 % 8 0 -5 5 % 8 0 -5 5 % 5 0 -2 5 % 5 0 -2 5 % 6 5 -4 0 % 6 5 -4 0 % 6 5 -4 0 % 6 5 -4 0 % 6 5 -4 0 %
6 /1 8
S pr in g B al l
m
S u mmer
Wo r k o u t s
Week 2 5 Week 2 6 Week 2 7 Week 2 8 Week 2 9 Week 3 0 Week 3 1 Week 3 2 Week 3 3 Week 3 4 Week 3 5 Week 3 6
8 0 -5 5 % 8 0 -5 5 % 8 0 -5 5 % 8 0 -5 5 % 8 0 -5 5 % 8 0 -5 5 % 8 0 -5 5 % 8 0 -5 5 % 8 0 -5 5 % 9 2 -8 0 % 9 2 -8 0 % 9 2 -8 0 %
Win t er B r eak /
Win t er Wo r k o u t s
Tr ain a t H o me
Week 1 3 Week 1 4 Week 1 5 Week 1 6 Week 1 7 Week 1 8 Week 1 9 Week 2 0 Week 2 1 Week 2 2 Week 2 3 Week 2 4
4 /1 6
4 /2 3
4 /3 0
5 /7
5 /1 4
5 /2 1
5 /2 8
6 /4
6 /1 1
3 /2 6
4 /2
4 /9
Wo r k Ca pac it y @
H o me
Week 1
1 /2
TA B L E 7 .3 : Yearr L o n g Tr ai n in g Pr
P o g r am O u t l in e Fo r C o l l eg
g iat e
Fo
o o t b a l l Tea
am
A D VA N CED TRI PH A S I C (3 -D A Y): Ec c en t r ic Ph as e
A D VA N CED TRI PH A S I C (3 -D A Y): Is o met r ic Ph as e