# data[].attributes.body
When planning a training year there are 3 specific phases of competition. These are:

Pre-season

In-season

Off-season

A good website to gain a general understanding of these three phases of competition is attached below and will allow and bring about a general knowledge for this section of periodisation.

# data[].attributes.body
This website provided by PDHPE.net explores what the phases of competition are and gives a brief description of pre-season, in-season and off-season phases of competition with provided example. This is a good site to visit to gain general first hand knowledge of the phases of competition.

# data[].attributes.attachment_link.readable_text
Phases of Competition

When planning a training year, the three (3) phases of competition are often used to guide the focus of the training program. The phases of competition are all mesocycles (multi-week training cycles):

Pre-season phase of competition

This phase of competition (also known as the preparation phase) is the period before competition where the trainer focuses on developing the basis or fundamentals required in the sport. If the pre-season phase is long enough (6-10 weeks) is will be broken into general and specific mesocycles.

During the general mesocycle the training program will usually focus on general body fitness, including muscular strength, muscular endurance, cardiovascular endurance, and general body conditioning. As the program transitions into the specific phase of preparation, training begins to focus on more sport specific aspects of training. This will include the development of sport specific skills, such as power, speed, ball control, or specialised movements.

In-season phase of competition

The in season or competition phase can be very short or quite long depending on the type of sport. For example, the tennis competition phase may only last 2-4 weeks during a tournament, while netball goes for six (6) months. During this phase of competition, training shifts its focus to strategy and tactics, while still maintaining skill and sport specific fitness levels. The volume of training during competition often decreases, especially during competitions that have matches every 2-3 days such as a tennis tournament.

Off-season phase of competition

The off-season or transition phase of competition immediately follows the competition phase, and focuses on relaxation and recovery. Training volume and intensity decrease, and may even become non-existent for a period of time. This phase allows the athlete to recover from the intensities of competition, before they once again begin to increase training volume and intensity in the pre-season.

These three (3) phases of competition are used by trainers and coaches in order to ensure the athlete is peaking at the correct time.

# data[].attributes.attachment_link.description
When planning a training year, the three (3) phases of competition are often used to guide the focus of the training program.

# data[].attributes.body
This document includes past HSC exam questions on periodisation and includes the marking criteria and sample answers for each past question HSC question provided.

# data[].attributes.headline
Develop and Justify a Periodisation Chart

# data[].attributes.subject
Develop and Justify a Periodisation Chart

# data[].attributes.body
This document provides a backstory into what periodisation is and what factors should be taken into consideration when creating a periodisation chart for an athletes training year. Provides lots of information if willing to read over the 7 pages of information but if not, the document has been set up in a way which allows for readers to gather information while skimming over document

# data[].attributes.body
Sport specific subphases refers to the selection of what is focused on during the subphases of competition in order to cater specifically for the relevant sport.
Sport specific subphases can also be broken into two direct focuses. These are:

Fitness components

Skill requirements

# data[].attributes.headline
Develop and Justify a Periodisation Chart

# data[].attributes.subject
Develop and Justify a Periodisation Chart

# data[].attributes.body
This website provides information on what a periodisation chart normally includes along with examples of how periodisation charts may alter and vary due to different sports that the training plan is being used for. Also provides images of periodisation graphs which allows for deeper understanding of how a periodisation graph is set out.

# data[].attributes.attachment_link.readable_text
Develop and Justify a Periodisation Chart

When planning a training year in HSC PDHPE you are required to develop and justify a periodisation chart of the fitness and skill-specific requirements of a particular sport. The above image is a periodisation chart developed for football (soccer).

The periodisation chart developed has specific components of fitness, both skill and health related, and identifies when each component is developed, maintained or rested. The chart focuses on the key components most relevant to football. These include the basics needed for most sports such as: strength, cardiorespiratory endurance, and muscular endurance. These are used frequently in football as it is a sport that goes for 90 min, requiring good cardiorespiratory endurance, and involves the player shielding the ball and tackling each other requiring strength etc.

# data[].attributes.attachment_link.title
Develop and Justify a Periodisation Chart

# data[].attributes.attachment_link.description
When planning a training year in HSC PDHPE you are required to develop and justify a periodisation chart of the fitness and skill-specific requirements of a particular sport. The above image is a periodisation chart developed for football (soccer).

# data[].attributes.body
Tapering is the reduction of training volume and intensity just prior to competition in order to allow peaking to occur.
taper training commonly occurs 2-4 weeks prior to competition for athletes.
Through tapering the athlete is allowing:

The body to repair itself whilst not causing such a large decrease in training thus not decreasing performance strength and ability

Allows the body to completely replace nutrients required for competition

# data[].attributes.body
Peaking is when the athlete is performing at their absolute best during competition. When planning a training year coaches and trainers will attempt to have the athlete peak for the most important competitions.
Peaking is often short lived but has a number of identifiable characteristics which are:

aesthetically pleasing movements

speedy recovery

optimum fitness performance

great tactical awareness and predictability

self-confidence

mental focus and toughness

# data[].attributes.body
Further break down beyond competition phases and also allows coaches to plan comprehensive training programs

Microcycles

Mesocycles

Macrocycles

This website explores what subphases are then expands with brief information on each separate subphases with relevant examples. The site also provides a youtube video with related information on the subphases, This is a good site to visit to gain general first hand knowledge of the subphases explored throughout this dot point..

# data[].attributes.attachment_link.readable_text
Periodisation has three subphases: macrocycle, mesocycle and microcycle. These subphases are used in order to break the training year up into manageable chunks that join together to achieve the long term goals.

The macrocycle subphase is the larger training cycle and normally encompasses the whole year. However, the macrocycle can be both larger or smaller than this, depending on the sport. For example, an athlete training to win the olympics will have a four (4) year macrocycle in order to qualify for and then peak during the olympics. Whereas, a tennis football player will focus on a single year macrophase. Athletes will often set macrocycle goals that they wish to achieve. These are used to guide training and planning in the smaller subphases of periodisation.

The mesocycle subphase is a smaller chunk of time and can consist of a few weeks or a few months. Often mesocycles match up with the three (3) phases of competition (pre, in and off season). For example, one mesocycle may be 4 weeks of general pre-season training. Mesocycles join together to create the macrocycle. The macrocycle goals are broken up into smaller goals that are to be achieved during each mesocycle.

The microcycle subphase is smaller still, often a single week of a training program. The microcycle is often used to focus on a singular aspect that adds together with other macrocycles in order to achieve mesocycle goals which accumulate to achieve the macrocycle goals. Microcycle's are particularly important for weekly competitions as the athlete or team prepare for their next match. It is the microcycle subphase that works as the building blocks to create the year long training program using periodisation.

# data[].attributes.attachment_link.description
Periodisation has three subphases: macrocycle, mesocycle and microcycle. These subphases are used in order to break the training year up into manageable chunks that join together to achieve the long term goals. The macrocycle subphase is the larger training cycle and normally encompasses the whole year.

# data[].attributes.body
This website explores what is meant by sport specific subphases whilst providing examples to allow readers to come to a further understanding of what is being referred to under the topic. Is a good website to gather information with relevant examples which can be used in relation to periodisation.

# data[].attributes.attachment_link.readable_text
Sport-Specific Subphases

Sport specific subphases refer to the selection of what is focused on during the subphases of competition in order to cater specifically for the relevant sport. Subphases refers to the meso and microcycles that combine in order to achieve the larger goals of the athlete or team. Each sport has specific components of fitness, skills tactics and other variables that need to be focused on throughout the year of training.

For example, a triathlete will always have a larger focus on cardiovascular endurance than a 400m sprinter, or a basketball or netball player. This is because it is more specific to the sport. A netball player will need to have micro and mesocycles that will focus on the skills of catching, passing and shooting, along with fitness components of speed, agility and power. These differences in sports require sport-specific subphases to be developed by trainers and coaches in order to best prepare the athlete for competition.

Sport-specific subphases will change throughout the year as training moves through the different phases of competition. During the pre-season there is often a general conditioning mesocycle that will focus on cardiovascular endurance for most sports as well as strength and size for sports that require it, such as rugby league. As the year progresses in the specific preparation phase, the differences in sport requirements in training grow and sport-specific subphases are developed.

This is further emphasised during the competition phase, as sports such as football will maintain cardiovascular endurance, speed and agility, while focusing on skill development and team strategies and tactics. However, a rower may still spend plenty of time further developing their cardiovascular endurance and need spend only a smaller amount of time on synchronisation with other rowers and stroke technique.

Further differences also arise as each athlete is catered for within their sport. Each athlete may have their own sport-specific subphase in order to develop aspect of their game or skills that are lacking compared to others.

# data[].attributes.attachment_link.description
Sport specific subphases refer to the selection of what is focused on during the subphases of competition in order to cater specifically for the relevant sport. Subphases refers to the meso and microcycles that combine in order to achieve the larger goals of the athlete or team.

# data[].attributes.body
The following information covers the CQ2 and dot point 1 from the HSC PDHPE course option Improving Performance. This dot point explores planning a training year (periodisation) and covers:

Phases of Competition

sub-phases

peaking

tapering

sport-specific sub-phases

# data[].attributes.body
This youtube video explores what sports specific training is and how sport specific training is important for improving athlete performance and then why sport specific subphases are then seen throughout periodisation charts and how it is sport specific training incorporated within periodisation which results in varying training plans across different sports.

# data[].attributes.attachment_link.title
Sports Specific Training 1 | Overtime Athletes

# data[].attributes.body
This youtube video is part two of the one above and expand and explores more on the topic of sport specific training and how it is beneficial for improving athletes performance.

# data[].attributes.body
This website provides in depth knowledge and information on what tapering is in sport with examples and a range of two graphs to support and expand on the information being presented. It is a good website to gather information with relevant examples which can be used in relation to periodisation and information can be pulled from a study of the graphs and examples provided.

# data[].attributes.attachment_link.readable_text
Tapering is the reduction of training volume and intensity just prior to competition in order to allow peaking to occur. The high volume and intensity of training that helps bring an athlete to their best physical condition also causes impairments in performance. High intensity training, especially strength training and plyometrics cause small muscular tears, which result in the muscles producing less force and power. Tapering allows the body to repair these normal small "injuries" by reducing training volume and intensity. This helps the body to recover fully in order for the athlete to perform their best.

Coaches or trainers will taper training 2-4 weeks prior to competition. This allows the body to repair itself, while at the same time not causing such a large decrease in training that there is a reduction in training benefits, such as cardiovascular endurance.

Furthermore tapering allows the body to completely replace nutrients required for competition. Each training session depletes these nutrient stores, which are then replenished during the rest period. During times of high intensity and volume of training these stores never fully replenish. It is therefore, important that the athlete have enough rest during the tapering period for these stores to fully restore. Such nutrients include, carbohydrates, fats, protein, as well as vitamins and minerals (particularly the B-vitamins).

Tapering thus allows for a full recovery allowing the athlete to perform their best.

# data[].attributes.attachment_link.description
Tapering is the reduction of training volume and intensity just prior to competition in order to allow peaking to occur. The high volume and intensity of training that helps bring an athlete to their best physical condition also causes impairments in performance.

# data[].attributes.body
This website provides in depth knowledge and information on what peaking is in sport with examples and graphs to support and expand on the information being presented. Is a good website to gather information with relevant examples which can be used in relation to periodisation.

# data[].attributes.attachment_link.readable_text
Peaking is when the athlete is performing at their absolute best during competition. When planning a training year the coach or trainer attempts to have the athlete peak for the most important competitions. Peaking can be difficult though, especially in a sport that has a long in-season such as rugby, AFL, netball, cricket, or football.

Peaking requires the athlete to have great general body conditioning, good sports specific conditioning as well as great skill execution combined with strategy and tactics that enable them to perform at their best. Peaking also needs the athlete to be mentally focused and have optimum arousal levels in order to perform at their best.

In order to get an athlete to peak for a competition, match or series there are a few things that occur. First the athlete will undergo intense training to ensure their body and the relevant components of fitness are at their highest. They will undergo a large volume of high intensity training that also seeks to develop their skill execution and the characteristics of skilled performer. However, just before the competition, match or series, training will taper down in order to allow nutrient levels to be at the optimum levels and in order for the athlete to fully recover from training before the competition.

Peaking is often short lived but has a number of identifiable characteristics:

aesthetically pleasing movements

speedy recovery

optimum fitness performance

great tactical awareness and predictability

self-confidence

mental focus and toughness

When all of these are present, the athlete has peaked and is ready to perform their best.

# data[].attributes.attachment_link.description
Peaking is when the athlete is performing at their absolute best during competition. When planning a training year the coach or trainer attempts to have the athlete peak for the most important competitions. Peaking can be difficult though, especially in a sport that has a long in-season such as rugby, AFL, netball, cricket, or football.

# data[].attributes.body
This website provides thorough in depth information on what micro, meso and macrocycles are with a range of multiple examples to go with definitions of each subphases. A great site to gather information and a range of examples for subphases.

# data[].attributes.attachment_link.readable_text
Periodization is the process of dividing an annual training plan into specific time blocks, where each block has a particular goal and provides your body with different types of stress. This allows you to create some hard training periods and some easier periods to facilitate recovery. Periodization also helps you develop different physiological abilities during various phases of training. For instance, during base training you focus on the development of aerobic and muscular endurance. During the intensity phase, this focus switches to lactate threshold and aerobic capacity (i.e., VO2 max), and as you enter the competition phase, greater emphasis is placed on boosting anaerobic capacity and neuromuscular power.

Most significantly, periodization is the best way to promote the training effect, which consists of changes in your cardiopulmonary and musculoskeletal systems that result in greater speed and endurance on the bike. To develop an effective training program, it is important to understand the foundation of periodization. This foundation consists of three cycles: macrocycles, mesocycles and microcycles.

Macrocycles

The macrocycle is the longest of the three cycles and includes all four stages of a periodized training program (e.g., endurance, intensity, competition and recovery). Because macrocycles incorporate all 52 weeks of your annual plan, they provide you with a bird's-eye view of your training regimen and allow you to facilitate long-range planning. For example, if you want to peak for a national championship event one year from now, you can mark that date on your calendar and work backward to create a program that allows you to peak at that time. You can use the same process to identify several major events throughout the year and develop a plan that facilitates multiple fitness peaks. Remember, because of its length, you will always make changes to your macrocycle throughout the year.

Mesocycles

The represents a specific block of training that is designed to accomplish a particular goal. For instance, during the endurance phase, you might develop a mesocycle designed to enhance your muscular endurance on the bike (the ability to pedal relatively big gears, at a moderate cadence, for an extended period). This mesocycle might consist of six workouts over three weeks focused on pedaling big gears, with one week of recovery. Similarly, you could develop a mesocycle for the intensity phase that is designed to improve your functional threshold power , or FTP (the highest average power, measured in watts, that you can sustain for one hour). This mesocycle might include three weeks of threshold intervals followed by a week of recovery.

During the competition phase, you could develop a mesocycle that improves your neuromuscular power, which is the ability to pedal a very big gear, at a very high cadence for a short period of time (i.e., sprinting). This mesocycle might include four long sprint interval workouts and four short sprint interval workouts over a three week period. You can even develop a mesocycle for the recovery stage of training. Of course, the primary goal of this mesocycle will be to rest and recuperate, but it will also include a series of easy rides designed to enhance the recovery process.

Mesocycles are typically three or four weeks in length. Two very common mesocycles consist of 21 and 28-day training blocks. For example, a 25-year old experienced competitor might use a 23/5 training pattern (i.e., a 28-day mesocycle). This consists of 23 days of relatively hard work followed by 5 days of recovery and easy spinning. Conversely, an older or less experienced cyclist may opt for a 16/5 training pattern (i.e., a 21-day mesocycle) that includes 16 days of hard training followed by 5 days of recovery. If you are unsure about which option to choose, I suggest you begin with a 21-day mesocycle and shift to the longer option when you are ready for a harder challenge. Conversely, if you are currently using a 28-day mesocycle and are dealing with recurring fatigue, use the shorter mesocycle, which provides you with more time to recover.

Microcycles

A microcycle is the shortest training cycle, typically lasting a week with the goal of facilitating a focused block of training. An example of this is an endurance block where a cyclist strings three or four long rides together within one week to progressively overload training volume. Another example incorporates block training, which consists of very hard workouts for two or three consecutive days followed by an equal amount of recovery (days off or very easy rides). This would constitute an intensity microcycle where the goal is to improve key physiological abilities such as lactate threshold (the highest intensity a fit cyclist can maintain for 60 minutes) and aerobic capacity (the maximum amount of oxygen the body can consume during high intensity exercise). Generally speaking, three or four microcycles are tied together to form a mesocycle.

In conclusion, you can get the most out of your training by having a good understanding of each of the three cycles of periodization and then using these cycles to create a plan that allows you to peak for your most important events throughout the year.

# data[].attributes.attachment_link.title
Macrocycles, Mesocycles and Microcycles: Understanding the 3 Cycles of Periodization | TrainingPeaks

# data[].attributes.attachment_link.description
Periodization is the process of dividing an annual training plan into specific time blocks, where each block has a particular goal and provides your body with different types of stress. This allows you to create some hard training periods and some easier periods to facilitate recovery.

# data[].attributes.body
This youtube video provides information on what tapering is in sport and how it is beneficial to increasing an athletes performance. It also compares briefly what happens to performance when tapering occurs and what happens when you don't rest before a race or sporting event.

# data[].attributes.body
Pre-season takes place 8-12 weeks prior to the start of sporting seasons and competitions.
It involves predominant energy systems that are used in the sport to increase maximum capacity, thus increasing intensity which applies the progressive overload training method.
Pre-season also involves specific skill training to allow for fitness and skill requirements needed for the sport to be addressed.

The website provided explores pre-season training in depth and looks at the aims of the training as well as the different phases found within pre-season training

# data[].attributes.attachment_link.description
The aim of pre season training is to slowly build fitness levels and gain match practice. By the time you play the first game of season you should have played a...

# data[].attributes.body
This article explores the advantage of peaking for athletes and how coaches must keep track of athlete progress and can allow coaches to stay ahead of the game. The article is very in depth and explores a range of factors which influence peaking and result from peaking in athlete performance.

# data[].attributes.attachment_link.readable_text
Unleash your athletic potential with our FREE training guides which include over 35 PAGES of knowledge! Also receive free weekly updates on cutting edge training methodology!

Please allow up to 12 hour to recieve response. Email may be filtered into a spam file according to your email provider and settings.
Travis Hansen
The topic of peaking or "supercompensation" is a fascinating one to say the least.

The ability to continually improve your athletes over time requires repetitive peaking in amounts dependent upon the skill level and schedule of the athlete, and other factors. More advanced athletes aren't going to be able to peak as frequently as a beginner since they are much closer to their genetic ceiling, and their level of performances are going to demand much more energy and time that the body is unwilling to supply on a regular basis unfortunately.

As a result, coaches need to have a roadmap that they can lean on and follow as an athlete progresses over time, and be willing to weather the storm of performance stalls and even temporary decline at times, but still keep training hard and smart. Furthermore, there definitely seems to be some predictable patterns of adaptation or improvement that occur when it comes to acceleration and speed development in athletes.

This valuable information can allow a coach to stay ahead of the game, and also relay to the athlete they are training with the prescribed approach and what to look for from the body's reaction to training, so that the athlete not only knows what is going on, but this process can also help keep the athlete motivated and engaged. Right now I want to share with you a progressive sequence of approaches you can utilize to help peak your athletes for speed while potentially saving some time, energy, and frustration in the process.

Many will argue that most athletes cannot peak since they partake in intense practices and competition on a near regular basis and don't have the energy capacity to exhibit their highest levels of performance. There is literally no way to argue with this fact, especially with modern sport specialization being practiced these days, and I would counter this statement by deeming any and all of these individuals as "In-Season" athletes by definition.

With that being said, the entire training approach changes on all levels in this situation, and the information in this article is intended to help athletes peak their speed in the off-season where there is more time to dedicate to training, and should be treated as such.

Here we go!

SEQUENCE #1-LOW VOLUME PHASE-INTRO

There is some sound evidence that shows that small quantities of training volume and frequency work is wonderful for signaling specific changes at the neuromuscular level. Features such as increased cross sectional area (muscle size), fast twitch fiber conversion, and calcium exchange at the sarcoplasmic reticulum are a few examples. (1)

Low volume approaches work great for beginners or returning athletes since they are un-adapted to training and there are several adjustments the body can still make to get faster. Plus, why do more than you need to derive maximal benefit from your speed and supportive training methods? Injury risk is also extremely high for various reasons at this juncture, so by limiting training volume you can obviously decrease the number of opportunities the body has to become injured. It's better to be safe than sorry.

Technical issues are also very apparent at the beginning of a program in most athletes, and one reliable strategy for alleviating several errors in technique is by incorporating some quality sled and ramp training during speed training segments as these methods have shown to remedy several technical issues (i.e. over-striding, trunk lean, etc.). Moreover, these drills can reduce ground impacts, strengthen weak muscles, and form immediate postural changes that reinforce proper acceleration patterns for the athlete.
"Why do more than you need to derive maximal benefit from your speed and supportive training methods?"
Training should ideally be general at this point, so a major focus should be on the weight room and building a general strength base and specific muscle mass to build more horsepower when higher amounts of sprinting will be necessary. This is important from a sprint tolerance standpoint, and it also helps with the speed reserve to allow repeat peak performances that every athlete needs.

This phase can last for weeks and even months until the athlete's strength is adequate and a consistent plateau has been reached. The exception here would be when an athlete has time constraints (i.e. return to sport or school, etc.). In which case a higher training frequency should be implemented.

SEQUENCE #2-MODERATE VOLUME PHASE

Once the "honeymoon" period is over for the athlete, eventually they will run into a demoralizing prolonged plateau in performance. At which point, something in the program will need to be altered to allow for further development. The easiest training variable to manipulate during this period of the training cycle will be simply adding in more sprinting volume to help resume progress. Fat loss expert Alwyn Cosgrove, once said that humans adapt to the number of reps the fastest and the actual exercise last. I've learned this to be a very true statement, since athletes can benefit from the same exercise for years, but become both mentally and physically stagnant with fixed training volumes (sets and reps).

I should note that it's also very common for athletes to experience some stagnancy at some point during this phase that they should try and grind through. Eventually they will often break through the temporary barrier that currently exists. This approach doesn't always work, but in my experience with training athletes, this is one of the most opportune times to do it.

Once the athlete raises their speed levels some and encounters another plateau, it would then be advisable to introduce a new training phase that becomes more specific or speed dominant to continue to keep the ball rolling in the right direction, and most notably, reinforce program adherence.

SEQUENCE #3-CONCENTRATED LOADING/OVERREACHING PHASE

I've heard both terms referenced so whichever one you prefer works fine. At this point, the athlete has become very familiar with sprinting and speed work, there lower body is strong and can definitely tolerate a higher workload, and the risk of injury is relatively quite low.

Previously it would have been smart to cut off sprinting and stop the speed portion of a training session once there was any drop-off in training times. For example, running a 40 yard dash, and you drop off .01. You should then drop the set. This can help prevent shifting the training focus from speed to conditioning which is very common.

Athletes also need to discover exactly how max effort high intensity sprinting feels from a sensory standpoint, especially when they are new to speed training. That way they can learn to arrive at the prescribed training intensity instinctually and get the most out of the program without as much interference. However, at this stage of training there is going to be some fatigue experienced by the athlete towards the end of the workout, and this is perfectly fine as it will help stimulate the production and delivery of specific enzymes associated with the alactic energy system, which is primarily responsible for fueling speed and power oriented activities. High level sprinters have shown to be more efficient in manufacturing energy at higher levels of training.
"Some fatigue at the end of a sprint workout will help stimulate the production and delivery of specific enzymes associated with the alactic energy system... high level sprinters are more efficient at manufacturing energy at higher levels of training"
Because your sprinting workouts should be at opposite ends of the week at this point in the program, for example, acceleration work on Monday or Tuesday, and top speed training on Thursday or Friday, it should be no problem to fully recover from your speed workouts. This is true especially if you focus on pure acceleration earlier in the training week, and recovery protocols are in order.

SEQUENCE #4-TAPER PHASE

At some point in the previous phase as you increase volume, you or your athlete will experience more progress and then another inevitable plateau, serving as a sign that more change needs to be implemented in the program to resume progress. Increasing volume further at this juncture would be counterproductive for the following reasons:
*Hormone levels plummet with longer workouts

Central nervous system fatigue

Depleted energy reserves in peripheral muscles

Decreased Motivation

Reduced training quality with other initiatives (i.e. strength, hypertrophy, power)

The next logical step is to start to lower training volume over the course of weeks progressing into a complete de-load period to optimize recovery from the prolonged workload that was just experienced by the athlete. Research has shown that speed tapering or detraining is very effective for a period of time. One reason is that while you are actually training, the effects from that training spill over into subsequent training phases and take weeks to show up in your performance. Joel Jamieson refers to these changes as accumulated effects from training, which fits the script perfectly.

A very simple and effective way to utilize a taper is too simply subtract a rep or two for a few weeks until you arrive back to your original baseline of sprinting. Also, make sure to keep up with your resistance training as muscle atrophy can become common during a detraining phase, since there is far less of a leg stimulus and strength training is already in or should be in a maintenance phase.

PHASE #5-PEAKING PHASE

Once the taper is complete and you may have experienced a new PR, it then becomes a perfect time to work towards achieving an all time high and truly peak an athlete! Some general rules here are to enable full recovery of all systems of the body, while still slightly increasing muscle tone via potentiation methods, accumulate more training effects, and maintain general endurance levels. Bottom line is that all the hard work has been finished up and until now, there really isn't much else you can do, and you just need to put your athletes in the best position to showcase all of that blood, sweat, and tears.

I advocate taking a week and a half (10 days) off. Any training or activity that you do decide to perform should consist of daily light core and mobility/bodyweight work, along with 2 stimulatory full body strength training workouts performed 3 to 4 days from the start and end of the peak/test day. Once the test day arrives there really shouldn't be too much more that needs to be done except go out and perform to the best of your abilities. Here is another great article compliments of speed coach Ryan Banta which discusses several different interpretations on how to optimize your terminal peaking phase:

In closing, please be aware that this is just one approach that I've found very useful with our athletes looking to maximize their acceleration and top speed potential. The sequences presented were realized by a combination of personal scientific research and hundreds of hours being in the trenches with my athletes, failing, tracking and studying data, acquiring personal feedback from athletes, and revising the system and continually making it better. The plan is by no means a be all end all to periodization, just one that has consistently worked for my athletes and I, and one that I will always improve upon.
References
#1-Ross A, Leveritt M. Long‐term metabolic and skeletal muscle adaptations to short‐sprint training: implications for sprint training and tapering. Sports Medicine 31: 1063‐1082, 2001.
About Travis Hansen
Travis Hansen has been involved in the field of Human Performance Enhancement for nearly a decade. He graduated with a Bachelor's degree in Fitness and Wellness, and holds 3 different training certifications from the ISSA, NASM, and NCSF. He was the Head Strength and Conditioning Coach for the Reno Bighorns of the NBADL for their 2010 season, and he is currently the Director of The Reno Speed School inside the South Reno Athletic Club. He has worked with hundreds of athletes from almost all sports, ranging from the youth to professional ranks. He is the author of the hot selling " Speed Encyclopedia ", and is also the leading authority on speed development through the International Sports Sciences Association.

Vertical Foundations & Vertical Ignition Combo Sale!

Get the field leading books, Vertical Foundations (jump technique) and Vertical Ignition (performance vertical jump training) in this combination package. Recommended price is $60, but you can have both for $40 in this legendary sale.

Unleash your athletic potential with our FREE training guides which include over 35 PAGES of knowledge! Also receive free weekly updates on cutting edge training methodology!

Please allow up to 12 hour to recieve response. Email may be filtered into a spam file according to your email provider and settings.

# data[].attributes.attachment_link.title
Peaking Strategies for Team Sport Athletes - Just Fly Sports Performance

# data[].attributes.attachment_link.description
Unleash your athletic potential with our FREE training guides which include over 35 PAGES of knowledge! Also receive free weekly updates on cutting edge training methodology! Please allow up to 12 hour to recieve response. Email may be filtered into a spam file according to your email provider and settings.

# data[].attributes.body
This website provides more information on what a microcycle is and the benefits of one. It also provides graphs to help in explaining core points.

# data[].attributes.attachment_link.readable_text
Customarily, training cycles refer to short-term plans such as micro-, meso, and macrocycles. In training, a microcycle is probably the most important and a functional tool of planning because its structure and content determine the quality of the training. Training lessons within a single microcycle are not the same - thay alternate according to the objectives, volume and intensity depending of the goal of the microcycle. It is important to know that in any microcycle an aspect of recovery or regeneration must be included, no matter how „hard" the microcycle was planned.

The length of the microcycle can vary from 4 days to 2-3 weeks depending of the training plan. However, the most common is the length of 1 week (7 days). In order to plan a microcycle you must pay attention to the effective sequencing of different abilities.

According to Bompa (1999), there are some general rules for developing different abiliities within a microcycle (for clarity we refer to microcycle of 7 days from here to onways):

Three lessons will be enough if you develop endurance at submaximal intensity;

Maximal endurance can be planned for two days, but the remaining must be dedicated to recovery

Two lessons per week are enough for maintaining strength, speed or flexibility;

Two or three lessons per week should be optimal for developing leg power.

Working at athletes limits can be done no more than two times per week.

Therefore, generally it is not useful to make more than three „hard days" within a microcycle. Some of the examples of planning either 1, 2 or 3 hard days are presented in Figure 1.

Figure 1. A microcycle with one peak (Sunday).

Figure 2. A microcycle with two peaks (Thursday, Sunday)

The structure of a microcycle depends on the general goals of the athlete and on the specific aims of the training cycle (maximal strength, power, temporndurance etc....) and according to their aim in the general training plan a microcycle can be:

According to the cumulative load within a microcycle a different sequencing strategies depending of the athlete´s level can be used. Again, you must bear in mind that it is not useful to plan similar load microcycles for longer period, because the body adapts to the load and the adaptive response of the body for trainings decreases.

Figure1. An example of using similar load microcycles in a row.

But instead of that try to alternate between medium, high and recovery microcycles. For low level athletes a 1:1 ratio might be appropriate meaning that after high load microcycle a recovery cycle must be needed. Higher level athletes can increase the number of load microcycles compared to recovery microcycles and ratios like 3:1 and 4:1, even 5:1 can be used. Remember, before starting a new „load microcycle" it is appropriate that the previos recovery period has been sufficient, otherwise you might suffer an unexpected fatigue during the next load cycle. Add another recovery week if you doubt in your athlete condition.

Figure 4. An example of using 4 "hard" microcycle and one "easy/recovery" microcycle.

Reference: Bompa T. Periodization. Theory and methodology of training. Human Kinetics, Chicago, IL. 1999.

# data[].attributes.attachment_link.description
Customarily, training cycles refer to short-term plans such as micro-, meso, and macrocycles. In training, a microcycle is probably the most important and a functional tool of planning because its structure and content determine the quality of the training. Training lessons within a single microcycle are not the same - thay alternate according to the...

# data[].attributes.body
This website goes on to explore in depth the different types of a microcycle which are:

Developmental microcycle

Shock microcycle

Regeneration microcycle

Peaking and unloading microcycle

# data[].attributes.attachment_link.readable_text
1) Developmental microcycle. This type is mainly used during the preparatory period of the annual training plan. It is used to develop and improve specific biomotor abilities and skills. During this kind of microcycle there can be two or three high demand peaks.

2) Shock microcycle. A sudden increases in training load, usually higher than the athlete has previously eperienced. Those microcycles are also used during the preparatory period and may have three or four high demanding workouts. This kind of microcycle is used to push the athlete to further limits in order to stimulate adaptation and reach higher performance levels. Have to be used carefully, since sudden changes in intensity or volume of the training can lead also to unwanted conseqences of training. Therfore those kind of microcycles must be handled with care. Use a regeneration microcycle after it

3) Regeneration microcycle. Is designed to remove fatigue , not only physical, but also mental, and to restore energy that has been used during previous microcycles. The main aim of this microcycle is to keep the intensity low and to use slightly different disciplines compared to those used in previous microcycles.

4) Peaking and unloading microcycles. In this microcycle manipualtion of training load and intensity would be the targets in order to accomplish the best possible performance for the upcoming competitions. Within this microcycle decreases in training load are evident in order to stimulate supercompensation.

Reference: Bompa T. Periodization. Theory and methodology of training. Human Kinetics, Chicago, IL. 1999.

# data[].attributes.attachment_link.description
1) Developmental microcycle. This type is mainly used during the preparatory period of the annual training plan. It is used to develop and improve specific biomotor abilities and skills. During this kind of microcycle there can be two or three high demand peaks. 2) Shock microcycle.

# data[].attributes.body
This website explore what a mesocycle is and the different classifications of a mesocycle with examples provided in relation to each separate classification. It also concludes with information on where to fit a mesocycle in relation to a periodisation chart

# data[].attributes.attachment_link.readable_text
Mesocycle is a training phase in the annual training plan that contains usually of 3-6 microcycles. Usually mesocycle refers to the main training target for particular period (i.e. anaerobic power, muscular endurance, etc.) that should be developed.
Image credit 1) Basic mesocycle
The classification of mesocycles

Used at the beginning of the preparatory period.

Training load in this cycle is relatively low;

Increases in load are only the result of the increase of training volume.

2) Preparatory mesocycle
This kind of mesocycle is used also after the injury or after longer period without trainings.

Mostly used during the preparatory period where the adaptation of the main organ systems is of high importance.

During the beginning of the preparatory period the used structure of the microcycle is usually 4 + 1 or 3 + 1 depending of the level of the athlete then at the end of the preparatory period the structure changes to 3 + 1 and 2 + 1, respectively.

This change is due to the increase training intensities towards the end of the training period and therefore proportionally more recovery is needed.
3) Shock mesocycle
Example:

Training load would be taken to the highest possible level to induce a high stress in the body to evoke maximal supercompensation after following revocery.

Such kind of mesocycles can be done only 2-3 during the preparatory period.

4) Precompetition mesocycle
Example:

Can be characterized as a loading process for the upcoming competition(s);

Within this mesocycle different microcycles can be used to further improve the sportspecific condition of the athlete.

Try it out!
Here's how athletes' training cycles look like in Sportlyzer. Click to see larger.

Example:

5) Competition mesocycle
The number of those mesocycles is characterized by:
6) Recovery mesocycle

the nature of the sport discipline;

the level of the athlete;

the competition calendar.

For example, in cyclic sports the competitive period can last from 1 to 4, even to 5 months and one or two competitive mesocycles can be planned accordingly. In ball games, competitive season may even last longer, fom 6-10 months and therefore 5-6 mesocycles can be planned, that usually alternate with preparatory mesocycle.

Is used during the trainsition period;

Is characterized by a low training volume and intensity;

Main focus is on active recovery and nonspecific workouts.

Figure 1. An examples of 4 + 1 preparatory mesocycle(upper panel) and 3 + 1 shock mesocycle (ower panel). Mcycle - microcycle

Where to fit a mesocycle?

Usually there are longer mesocycles (4-6 weeks) during the preparataory phase and shorter during the competitive phase. The main criteria for considering a length of the mesocycle depends on the time necessary to develop a certain ability or technical elment. Try to fit a mesocycles into annual plan in a way that there will be a competition or special testing at the end of the cycle, so the coach can immediatedly evaluate the impact of that particular mesocycle.

Reference: Bompa T. Periodization. Theory and methodology of training. Human Kinetics, Chicago, IL. 1999.

Plan your athletes annual training plan at Sportlyzer - try it out for FREE!

# data[].attributes.attachment_link.description
Mesocycle is a training phase in the annual training plan that contains usually of 3-6 microcycles. Usually mesocycle refers to the main training target for particular period (i.e. anaerobic power, muscular endurance, etc.) that should be developed. Image credit The classification of mesocycles 1) Basic mesocycle Used at the beginning of the preparatory period.

# data[].attributes.body
This youtube video showcases how pre-season training is beneficial to sports and what a pre-season training session incorporated for a soccer team in the lead up to the upcoming comp season.
Is a beneficial source provided by Nike Academy which is allows individuals to understand what pre-season incorporates.

# data[].attributes.body
This website explores what a macrocycle is along with the duration of one. It also briefly explores the different phases of competition a macrocycle can be found.

# data[].attributes.attachment_link.readable_text
The next level in periodization after mesocycle is called macrocycle. The length of the macrocycle can also be relatively variable - from 6 months to olympic cycle (4 years).

However, in recent years the competition calendar has been expanded a lot during the recent years, therefore instead of just one macrocycle in a year, 2 to 4 macrocycles are commonly executed. The annual plan can be characterized by the number of the macrocycles that are planned in it. Therefore, an annual plan can be one cycled (1 macrocycle), two cycled (2 macrocycles) and so on.

Within a macrocycle different periods can be found.

Preparatory period, where the main aim is to develop general abilities (strength, endurance, technics, etc) of the athlete. This results also in the increase of the overall capacity of the athlete in order to resist for the upcoming increases in training intensity. The last third of the preparatory period can be called also as precompetitive period or the specified preparatory period wher the main aim should be the relative readiness for the upcoming competitions.

Competition period

Transition period

Some authors might also use pre-competitive period additionally.

Table 1. Using 1 or 3 macrocycles in annual plan.

# data[].attributes.attachment_link.description
The next level in periodization after mesocycle is called macrocycle. The length of the macrocycle can also be relatively variable - from 6 months to olympic cycle (4 years). However, in recent years the competition calendar has been expanded a lot during the recent years, therefore instead of just one macrocycle in a year, 2...

# data[].attributes.body
In-season training is all about maintaining fitness, strength and skills developed during pre-season training.
It includes increasing emphasises on game like skills, strategy  and practise involving opposition.
In-season training must involve sufficient volume and intensity in practice to maintain strength and endurance which is built up throughout the pre-season period

This website provides a more in depth exploration of in-season training and explores how the following can enhance ones in-season training::

Frequency & duration

Periodising your week

Exercise selection

Intensity

Volume

Recovery & regeneration

Monitoring

# data[].attributes.body
This youtube video explores what in-season training should incorporate and explores example of in-season training, along with its benefits for improving athletes performance.

# data[].attributes.attachment_link.title
How to Train In-Season | Overtime Athletes

# data[].attributes.body
Off-seasons aim is to prevent weight gain, maintain aerobic fitness, strength and the skill required for the sport.
It also focuses on the repair  of injuries and recuperate physically and mentally
It includes:

post season competitions

recreational and social activities for fun and enjoyment

skill development

working on areas of weakness

It should also be noted that off-season training is completed at low intensity, high volume

# data[].attributes.body
This article provides an athletes point of view into how off-season training is helpful and beneficial in allowing for improved performance within a sport.
It is beneficial to this study dot point as it allows us to see the off-season training i action from an athletes first person point of view.

# data[].attributes.attachment_link.readable_text
Roughly 150 players from the nine National Women's Soccer League teams currently find themselves in the off-season. Some have headed overseas on loan deals to clubs in Europe, Japan or Australia, but the vast majority stay rooted to a home base for the six months between N.W.S.L. seasons.

The professional women's soccer off-season can be a mysterious topic: Except for the draft, which was held Friday, it is rarely talked about in the news media. Even the term is misleading; for those of us who aspire to be the best we can be, there is technically never an off-season. For me at least, the downtime between seasons is part of a continuous cycle of improvement.

I think of the off-season as a blank canvas. I can recreate myself as a player, fine-tune areas of my game, sharpen my strengths and attack my weaknesses head-on. It is when I improve most, by taking my development back to the basics, far from the spotlight of games or organized team training sessions.

With the freedom to decide what to do and when, maximizing my growth often comes down to choosing from a seemingly endless menu. I have learned the importance of several principles that I think are critical to the art of off-season training, or improvement of any sort:

Find experts to trust with your development. Over the years, I have devised methods of training and improving on my own. But I have learned that there are aspects of getting to the next level that I cannot tap into independently. For this, it is best to find an expert. I work with a performance coach, Chris Gorres, who is based in Virginia, on many of the areas that I had essentially ignored earlier in my career. I didn't know better. For all the hours I spent on technique, playing pickup games and carefully keeping my body in balance to reduce the risk of injury, I missed out on certain elements necessary to take my game to the highest level: improvements in strength, explosiveness and speed. Now I try activities that push me far out of my comfort zone, like boxing, or playing basketball as a warm-up. I feel extremely uncoordinated on an almost daily basis, but I can sense myself getting better.

Another ally in my process has been a daily fitness plan created by my friend Kris Ward. Because of these workouts, which might include anything from repetitive sprints to interval runs on the field or a treadmill to even a long bike ride, I'm doing more running without the ball than I've ever done - and that is all on top of my soccer training and lifting. On some days I'm working out for as many as five hours.

Set your mind to succeed, and your limits will fall by the wayside. Each off-season I've been able to take my training a bit further, to accomplish workloads I previously thought were impossible and maximize my results. I've become a master of pushing through discomfort. I shut out the inner voice that pleads with me to stay in my warm bed when my alarm interrupts a deep sleep. I ignore sore muscles as I push them further each day. I even defy common sense as I bundle up to train or play pickup soccer in the snow.

I've devised ways to train no matter what. I search out racquetball courts, gyms and parking garages where I can bring my soccer ball for a workout at any time of day and in any kind of weather. I do exercises and stretches in my living room, hotel rooms, playgrounds - wherever they need to be done to accomplish my day's work.

You can always work a little harder than you think is possible, but recovery must be a part of any training plan. Many times, athletes are great at knowing when to push, but they are not as skilled at knowing when to rest and recover, to let the training soak in and work. I cannot always be my own best judge, but these days I have help. With technology, I can measure and assess my body's recovery status and readiness. Each morning, I am able to ascertain which areas of training are ideal for me to target and which I should try to avoid taxing that day.

Set long-range goals, but focus on the process. Constant improvement is one of the few aspects of my career I can control. My main goals this off-season are to improve my strength and speed and to reach a new level of fitness. These goals can feel overwhelming and unwieldy, especially when I make my own schedule and control my training program. Each morning I wake up knowing exactly what I must do that day to bring me one step closer to my goals, even if that means laying on my couch and resting. I try to maintain that focus one day at a time. On a typical day, I play small-sided games with a talented group of both men's and women's players. Three to four days a week I head straight to the weight room after playing. On top of that, every day (with the exception of one rest day a week), I do a fitness workout later in the evening. The time between all of this is dedicated to recovering for my next workout or my next day of training.

I am excited about how I am painting my blank canvas this off-season. Obviously, I am hoping it will lead to a successful season with my club, F.C. Kansas City, and maybe another chance with the national team. But I've learned to enjoy the process and to appreciate the training just for the sake of striving for improvement.

For those of us who truly embrace the off-season, it can be one of the most meaningful parts of our playing career - a time like no other to take personal responsibility for improvement and to savor the joy of just playing.

# data[].attributes.attachment_link.description
Roughly 150 players from the nine National Women's Soccer League teams currently find themselves in the off-season. Some have headed overseas on loan deals to clubs in Europe, Japan or Australia, but the vast majority stay rooted to a home base for the six months between N.W.S.L. seasons.

# data[].attributes.body
This article provides readers with a in depth understanding of what off-season training is with referenced examples to a sporting team. The article also explores the 5 things that the author of the article believed made a impact on their off-season training.

# data[].attributes.attachment_link.readable_text
By: Andy McCloy

This was the 5 th off-season in a row I have had the fortune of getting to work with a group of NFL athletes. In this article you will learn the top 5 things I feel had the most impact this off -season. If you have worked with NFL athletes in the off-season you know it is rare to get them for a significant period of time. Some guys don't even start training until February or March and many of them will have obligations that constantly pull them out of town. With this understanding you have to meet the athletes where they are and be ready to make course corrections along the way. This year was not the norm. Jordan Matthews of the Philadelphia Eagles was able to start training late January and the rest of the crew was in town by February 1 or shortly after. We had 3 solid months to slow cook the training process and this had a huge impact on the design of the Off-Season plan. The NFL Off -Season is the time for athletes to rest up, get healthy, and then start preparing for the upcoming season. I think it's always important to keep in mind the physical and psychological demands of the previous season. Many times guys show up still dealing with nagging injuries, or wanting to improve some quality their team wants them to address. If you have 3 months to accomplish this the job is a lot easier. So with all that being said below is the top 5 things I feel made the most difference this off season!

Tudor Bompa was the first person I heard use the term "Anatomical Adaption" (AA). In his book Periodization Training for Sports he recommended an AA phase that would adapt the muscles and muscle attachments to training stress and prepare them for heavier and more intense training phases to come. Circuit Training is the method of choice we decided to roll with and we used 10 exercise circuits that incorporated all major muscles. All Circuits included some variation of squatting, lunging/Stepping, pushing, pulling, hinging, crawling, and carrying. We worked at submaximal intensities and focused on tempo control resting at the completion of each full circuit. At this point we didn't include any explosive exercises or work anywhere close to fatigue. This phase only lasted two weeks and the athletes lifted 3xs per week. The days after a lift they did active recovery work. Coming off the season many guys are still psychologically and physically beat up. If you are reading this I am sure you are aware that not all pro athletes love the weight room so being able to walk them back into a program slowly via an AA phase was great for them both physically and mentally! When under time constraints I realize why some coaches may choose to exclude a phase like this but I feel it had tremendous value and gave everyone more confidence as we transitioned into more hypertrophy and strength based phases.

Unless you have been living under a rock you know the Aerobic System has been getting a lot of love these days...and rightfully so. Given Football is primarily an Aerobic/Alactic Sport it certainly warrants devoting heavy attention to its development. Despite the popularity of running 110s with incomplete recoveries and 300yds shuttles for conditioning we went against the grain and started developing the Aerobic System. We addressed both capacity and power over the course of two training phases but Aerobic work was used through all phases as a recovery tool. During our AA phase we used HR monitoring to ensure each athlete stayed under his Anaerobic Threshold on active recovery days. Sessions lasted 20-30min. After the AA Phase we moved into a phase directed towards improving Aerobic Capacity but did so without incorporating any real running. 2xs per week in between their Total Body lifting sessions we used conditioning/field circuits that included extensive throws, sled pushes/pulls, mobility work and lots of ground based movement. If an athlete got close to the top end of his HR zone we simply had them walk until they returned to the bottom range of their HR zone. These sessions lasted 30min-45min. As we progressed into later phases we focused more on the power side of the equation and performed Aerobic Power intervals on the Airdyne bike. This was my first time incorporating Aerobic power intervals and they were brutal. Using a 1:3 work to rest ratio the guys were able to stay close the their threshold but never exceed it. When we started it was pretty startling how long it took a few guys to fully recover but by the end of our second training phase (about 6 weeks) they all noticed a big difference in recovery and were reporting their bodies felt better than ever. Once we moved into a strength/power phase we followed a Hi/Lo model and every other day the athletes performed Tempo runs. The work we put in prior to starting the tempos had a big impact. We had "Big" and "Skill" guys so the distances varied but they all were smashing their time standards that a year ago seemed challenging. I thank Joel Jamieson for his input in this area. Following Charlie Francis work I was always a tempo fan but Joel's work really helped me expand my tool kit!

Postural Restoration Institute has been around for a long time but it seems over the last few years they have been getting a ton of pub. My go to guys on this subject are Mike Robertson, Bill Hartman, Mike Boyle and Eric Cressey. I credit all of them for opening my eyes to something I was dismissive of when I was first exposed to their methods going on 5 or 6 years ago. I didn't see how we could implement the stuff and really didn't know where to start. We have been playing around with "resets" and putting them in after SMR (self myofascial release) to release more tone and tension and get athletes into a better "position". One of our guys even showed up with specific resets for himself that he was given by his team. We started very simple using the basic "supine 90/90 position" and what I call the "deep squat/lat stretch reset". All of these guys live in "Extension" and this created what PRI calls a poor zone of apposition. If the Pelvis, hips and rib cage aren't aligned properly this indicates you are using all the wrong muscles to breathe, your diaphragm isn't working correctly and also limits movement efficiency as a whole. If that isn't a good enough reason to toss in a few sets of breathing pre workout then consider that apparently there is also an autonomic response relative to this extension based posture that keeps guys from being able to shut down the sympathetic system. This leads to guys not recovering as fast and always being "switched on". I wont even pretend to be an expert on the subject but when guys who have always had back pain start telling you that it has disappeared and when you see shoulder ROM and other movements improve significantly after a few breathes you have to accept their just may be something to this breathing stuff!

Hill Sprints certainly aren't a brand new concept but in years past I only used them to prepare guys for more intense speed work to come. The hill is great at reinforcing acceleration mechanics and minimizing ground contact forces. The guys love the hill so it became a constant in our speed training. They all seem to channel their inner Jerry Rice and Walter Payton when its time to head towards the hill. Once we were into a 4x week lifting split using a Hi/Lo model all "Hi" days included at least a few hill sprints. As we got closer to the end of March we started to include some velocity and top speed work like flying 20s, and 30s but mostly focused on short distance (<40yds) hill sprints and regular sprints from various positions. We saw solid improvements in 10yd dash times over the course of the last few weeks.

I may catch some flack on this but we never went above 85% and spent most of our time around 75-80%. I'm all for heavy loads and chasing strength but my first priority is to hand these guys off to their respective S&C staff healthy and in shape. The risk vs benefit of increasing loads with this crew just didn't favor the benefit side! I think most people expect or assume professional athletes have great form and technique in the weight room and this is rarely the case. The heavier the loads get the more this issue sticks out. Using loads around 75-85% allowed us to get stronger without compromising technique or safety. My goal was to introduce sub max loading, focus on bar speed, and prepare them for an upcoming phase that would increase in intensity and hand them off healthy and ready to rock and roll going into OTAs.

When trying to pare down the top 5 things that I believe made the biggest impact on our NFL off season crew it was a tough. There are plenty of other things that could have made the cut like the assessments used to add specificity into the program, the power of post workout debriefs over lunch, and daily readiness testing via HRV and Vertical jump. All would have been worthy. Anatomical Adaption phases don't get much pub, it's a lot cooler to write about getting strong and setting PRs but the AA phase gave me more confidence and better prepared our athletes for strength and power work to come. Having that confidence was invaluable! Aerobic work may get more hatred tossed its way than any other style of training. Athletes don't seem to think they are going hard enough (until they learn about Aerobic Power Intervals) and I've heard some coaches say they fear their athletes will lose strength and size. As we now know this could not be farther from the truth. Aerobic work will be a constant in all of our programs in some way or another. PRI is one of those things our community seems to be split on. Some may dive to far down the rabbit hole, while others can't accept this stuff has any validity. I sit somewhere in the middle knowing this stuff warrants some attention. I challenge you to add a few "resets" to your athletes programs if you are already not doing so. Hill Sprints aren't new and they seem to constantly get some attention. More often than not when talking to athletes who run hills they don't know why they are running them, they just know it worked for some of the "legends" of the game. It's an easy sell and you get great effort. At least that has been my experience. We should all be trying constantly to find more ways to get the athletes engaged and in touch with their program. Hill Sprints not only served that purpose for us but they are safe, effective, and corrective in nature. I've talked to a ton of coaches who believe that most training should be done in the 70-80% range yet we all can agree training in true maximal strength ranges will yield better results when it comes to strength. I know in the past I stuck to what I was taught. If we had the time and we could squeeze some true maximal strength work in we would! But I've seen to many "elite' athletes get stapled under sub maximal loads due to technical breakdown. These guys aren't weight lifters. They aren't power lifters. If you are training pro guys in the private market you know that they don't always get excited about setting a PR as much as we do. Sure there are plenty of guys who do but there are many who don't. We can still get some great work in using sub-maximal loading and get more quality reps.

Implementing all of the above certainly improved the quality of our off season program. We had great results and they all seem to be progressing well with their respective teams. When dealing with NFL guys in the off season rarely will you end up with a perfect situation and plan. Lots of "uncontrollable events' pop up and can make things difficult. Keep things simple, remember just because they are professional football players doesn't mean they are professionals in the weight room, and be someone who deposits value into their life and workouts every single day. This is something I overlooked when I was a young coach. Every single day I am with these guys I try and find a way to help them build their tool box for life and sport. Advising your guys daily on nutrition, benefits of regular soft tissue work and even how to manage the stress of life all leads to you having a better rapport and increases your level of influence and impact. As coaches we are here to serve these guys in every way we can. We are selling ourselves short if we believe our service to them only goes as far as the weight room and football field.

If anyone would like to connect I can be found on Facebook or by email at andymccloy.bci@gmail.com

Andy McCloy is the head trainer at BCI. BCI provides a wide range of Strength Training and Performance Enhancement services to the greater Huntsville, Alabama area. Andy trains athletes of all ages and sports including football, basketball, baseball, mixed martial arts (MMA), wrestling, soccer, softball, and golf. Andy has worked with literally hundreds of athletes ranging from middle and high school to the Professional levels, including the NFL and Arena Football Leagues.

# data[].attributes.attachment_link.title
Off-Season Training: Top 5 Most Impactful Strategies

# data[].attributes.attachment_link.description
Off- Season Training By: Andy McCloy This was the 5th off-season in a row I have had the fortune of getting to work with a group of NFL athletes. In this article you will learn the top 5 things I feel had the most impact this off -season.

# data[].attributes.body
This youtube video provides a insight into the off-season training of a team of athletes. It provides information on what off-season training is, the exercises and factors of the sport which are focused on throughout the training and how this is beneficial to players.