52 WK Baseball

August Phase Type / Periodization of Strength
September
Preparatory (AA) 1
October
November
(MxS) (P) 2
December
January
February
March
April
Transition
May
June
Taper
July
Aug
Pre-Competitive
Conversion Conv. To Power (CP) 3
Competitive Maintenance: (P) (P-E) 4 4 4 4 4 4 4 4 4 4 4
Compen. Active Rest (AR) 5 4 4 4 4 4 4 4 5 5
Gradual Reduction (GR) 6 5 5 5 5 5 5 5 5 1
Phase Micro Training Type Month Monday Micro cycle #

Calendar
1 AA 18 1
1 AA 25 2
AA AA MxS P MxS P MxS P MxS CP CP CP CP CP CP CP AR GR GR GR GR P P-E P P-E P P-E P P-E P P-E P P-E P P-E P P-E P AR AR AR AR AR AR AR AR AR AR AA 1 3 8 4 15 22 29 5 6 7 6 8 13 20 27 9 3 10 17 24 1 8 15 22 29 7 14 21 28 4 11 18 25 4 11 18 25 1 8 15 22 29 6 13 20 27 3 10 17 24 1 8 15 22 29 4
Aug Au Sep SepSepSepSep Oct Oct Oct Oct NovNovNovNovDecDecDecDecDec Jan Jan Jan Jan Feb Feb Feb Feb Mar Mar Mar Mar Apr Apr Apr Apr Apr MayMayMayMayJun Jun Jun Jun Jul Jul Jul Jul Jul Aug
10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51
Game Type Fall ball (FB) School Season (SS) State Tourney (ST) Summer ball (SB)
FB FB FB FB FB FB FB FB
SS SS SS SS SS SS SS SS SS SS SS SS SS SS ST ST ST
SB SB SB SB SB SB SB SB SB SB
Peaking Peaking P- Power MxS- Maximal Strength Training Methods SAQ- Speed Agility and Quickness M- Mobility / Prehab CT- Circuit Training P-E- Power Endurance Ply- Plyometic Low/Med/High L L M M L L M M H H H M M M L L L L L L L L L M M M M M M M M M M M M M M M M M Frequency Low/Med/High L L M M M M M M H H H M M M M M M M L M M L L L L L L L L L L L L L L L L L L L Volume Low/Med/High L L M M M M H H L M H H H H H H H H L H H M M H H H H H H H H H H H H H H H H H Intensity Test T T T T Lifestyle F B F B B F B F B B
H M H B
H M H B
H M H B
H M H B
H M H B
H M H C
H M H C
H M H C
H M H T C C
Comments
Phase Type / Periodization of Strength 1. Preparatory: the anatomical adaptation (AA) phase is a progressive adaptation period for the muscles that includes the most immediate neuromuscular, joint, and tendons. adaptations. This phase focuses on a slow progression of inten 2. Pre-Competitive: this phase encompasses both maximal strength (MxS) and Power (P). The main objective is to develop the highest level of force possible leading to a product of power. 3. Conversion: phase focuses on the conversion gains from MxS into competitive, sport specific combinations of strength. In this phase the volume is less and intensity increases along with the specificity and conversion to sport-specific po 4. Competitive: this is the maintenance phase and will focus on low volume high intensity to maintain P and power endurance (P-E). 5. Transition/Relax: this is the off-season transition from one season to the next. It includes a reduction in volume by 60-70%, but athletes work on antagonistic, stabilizer, and other prehab exercises. 6. Taper: is a gradual reduction (GR) in the load of training in order to increase the performance of the athlete during a sport season or specific event for competition. A reduction in volume of 50% to 70% is used for 2-3 weeks prior to the Testing (T): Power Clean x8 / Underwater Hydrostatic Weighing / 300 Shuttle / Bench Press / 5-10-5 Pro Agility 5 Dot Drill / Vertical Jump / ARMY Med. Ball Chest Press (Horizontal) / Squats F - Finals Lifestyle:
B - Breaks G - Graduation C - College Transition
Aug
1 AA Aug 11 52
SB
a slow progression of intensity and volume to ensure that athletes do not over train.
nversion to sport-specific power (CP)
d for 2-3 weeks prior to the competitive season.
Dynamics of Increasing the Training Load Load Percent Microcycle - Load Increases 90-100 High MxS- % of 1RM 80-85 Medium RPE- Rate of Perceived Exertion 70-75 Low 60-65 Regeneration Load Increments per Microcycle Low-Intensity Micro Monday Tuesday Wednesday Thursday Friday Low Medium High Low Med 75% 85% 95% 70% 80% Load Increments per Microcycle Med-Intensity Micro Monday Tuesday Wednesday Thursday Friday Low High Low Med High 75% 95% 70% 80% 90% Load Increments per Microcycle High-Intensity Micro Monday Tuesday Wednesday Thursday Friday Med High Med High Low 75% 95% 70% 90% 75%
Dynamics of Increasing the Training Volume Volume/Microcycle Number of sets High 20-30 sets
Volume Increments per Microcycle Low-Volume Micro Monday Low 8-10 sets Volume Increments per Microcycle Med-Volume Micro Monday Low 8-10 sets Volume Increments per Microcycle High-Volume Micro Monday Med 12-15 sets
Dynamics of Increasing the Training Volume Volume/Microcycle Number of sets Med Low 12-15 sets 8-10 sets
Dynamics of Increasing the Training Frequency Frequency and Duration / Microcycle Number of Days High Med Low 5 day 3 day 2 day 45min- 1hr 45min- 1hr 45-min- 1hr Frequency and Duration Increments per Microcycle Low-Frequency Micro Monday Tuesday Wednesday x
Volume Increments per Microcycle Low-Volume Micro Tuesday Wednesday Medium High 12-15 sets 20-30 sets Volume Increments per Microcycle Med-Volume Micro Tuesday Wednesday High Low 20-30 sets 8-10 sets Volume Increments per Microcycle High-Volume Micro Tuesday Wednesday High Med 20-30 sets 12-15 sets
Thursday Friday Low Med 8-10 sets 12-15 sets
Thursday Friday Med High 12-15 sets 20-30 sets
Frequency and Duration Increments per Microcycle Med-Frequency Micro Monday Tuesday Wednesday x x
Thursday Friday High Low 20-30 sets 8-10 sets
Frequency and Duration Increments per Microcycle High-Frequency Micro Monday Tuesday Wednesday x x x
asing the Training Frequency
ration Increments per Microcycle Thursday Friday x
ration Increments per Microcycle Thursday Friday x
ration Increments per Microcycle Thursday Friday x x
Training Methods
P- Power MxS- Maximal Strength SAQ- Speed Agility and Quickness M- Mobility / Prehab CT- Circuit Training P-E- Power Endurance Ply- Plyometrics Exercises Circuit Training Underhand Vertical Incline 10lb Med High Toss 3lb Weighted 1/2 Throw 3lb Weighted Full Throw 3lb Weighted Reverse Throw Weighted Rope Exercises Sand Tire Flips Ladder Agility Movements Reactive Jumps 60cm/30cm/60cm Swing Side 10lb Med Toss Batted Basketball Tee 5-10-5 Pro Agility Weighted Jump Rope Overhead 8lb Med Toss
Set, Reps, Workload Shorthand Sets x Rep Range 2 x 8-12 Sets x Duration x Rep/MR (Max # of Reps) 2 x 45s x MR
Phase Type / Periodization of Strength 1. Preparatory: the anatomical adaptation (AA) phase is a progressive adaptation period for the muscles that includes the most immediate ne 2. Pre-Competitive: this phase encompasses both maximal strength (MxS) and Power (P). The main objective is to develop the highest leve 3. Conversion: phase focuses on the conversion gains from MxS into competitive, sport specific combinations of strength. In this phase the v 4. Competitive: this is the maintenance phase and will focus on low volume high intensity to maintain P and power endurance (P-E). 5. Transition/Relax: this is the off-season transition from one season to the next. It includes a reduction in volume by 60-70%, but athletes w 6. Taper: is a gradual reduction (GR) in the load of training in order to increase the performance of the athlete during a sport season or specif Abbreviation CT UH- Med HT WB- 1/2 WB- Full WB- Rev WR- Ex STF LA RJ SS- Med T BBT 5-10-5-PA Wgt-JR OH- Med T Exercises Power Abbreviation P Exercises Motilities Cross-Over-Symmetry Bands Wall Med Ball Dribble 8lb Russian Twists 10lb Med Seated Lat 10lb Med Toss Floor Motilities Stationary Moving Stretching Floor Motilities Moving
Power Clean Pwr-Cl Hang Clean Hng-Cl Clean and Jerk Cl-J Power Clean and Jerk Pwr-Cl-J Push Press Push-Pr Kettle Bell 1 Arm Clean KB-1A-Cl Kettle Bell 1 Arm Clean andKB-1A-CJ Jerk
les that includes the most immediate neuromuscular, joint, and tendons. adaptations. This phase focuses on a slow progression of intensity and volume to objective is to develop the highest level of force possible leading to a product of power. binations of strength. In this phase the volume is less and intensity increases along with the specificity and conversion to sport-specific power (CP) P and power endurance (P-E). on in volume by 60-70%, but athletes work on antagonistic, stabilizer, and other prehab exercises. e athlete during a sport season or specific event for competition. A reduction in volume of 50% to 70% is used for 2-3 weeks prior to the competitive sea Abbreviation M C-O-S W-Med-Drib RT- Med SL- Med T Fl-MS Mv-St Fl-MM Exercises Speed Agility and Quickness Abbreviation SAQ LA Ladder Agility Movements LA 5 Dot Drill 5-Dot Sand Shuttle 5-10-5 S-5-10-5 Combine Agility Run Comb-Ag Horizontal Sand Sprints H-Sand-Sp Partner Resisted Running Part-R-Run Lateral Side to Side Pick-upsLat-S-S-PU Exercises Plyometrics Depth Jumps Platform Staircase Depth Jumps Box Jumps Hurdle Jumps Box Lateral Jumps Weighted Ropes Wave Weighted Ropes Alt. Weighted Rope Jumps Kettle Bell 1 Arm Swing Kettle Bell Alternating Swing Bell Catch Kettle 2 Arm Swing Kettle Bell 2 Arm Swing Catch Depth Push Ups 1 Arm Plyo Med Ball Push Up Partner Sit-Up Throw 8lb Med Ball Med Ball 5-8lb 1 Arm Partner Throw Med Ball 10lb Front Chop Aided 1 Arm Pull-Up Alternate
w progression of intensity and volume to ensure that athletes do not over train.
ion to sport-specific power (CP)
r 2-3 weeks prior to the competitive season. Abbreviation Ply Depth-J-Plat Depth-Stair Box-J Hur-J Box-Lat-J Wgt-Rope-W Wgt-Rope-Alt Wgt-Rope-J KB-1A-SW KB-1A-S-Alt KB-2A-SW KB-2A-SC Depth-PU 1-A-Med-PU Sit-Up-Med-Th 1-A-Med-Th Med-Chop 1-Arm-PU-Alt Exercises Abbreviation Maximal Strength MxS Lower Body L-B Squats BB-Sqts Dead lift BB-Dead Front Squats Fr-Sqts Box Squats Box-Sqts BB Lunges BB-Lunges DB Lunges DB-Lunges Weighted Bridges Wgt-Bridges Upper Body U-B Barbell Bench Press BB-Bench-Pr Dumbbell Bench Press DB-Ben-Pr Barbell Rows BB-Rows Dumbbell Rows DB-Rows DB Pull Over DB-Pl-O Reverse BB Curl Rev-BB-Curl Triceps Kick Backs Tri-KB Pull-Ups Pl-U Dips Dips Barbell Curls BB-Curls Wrist Curls Pronation/Supination WC-Pro/Sup Bent lateral Raises Bnt-Lat-R Standing Lateral Raises St-Lat-R Upright Rows Up-Row
Week 1 Phase: Microcycle Primary Goal: Training Methods Frequency: Intensity: Volume: Rest: Exercise Selection: CT
18-Aug Prep 1 AA CT / SAQ Low Low Low
Monday
SAQ
Week 20 Phase: Microcycle Primary Goal: Training Methods Frequency: Intensity: Volume: Rest: Exercise Selection: P/M
29-Dec Taper 20 GR P/M Low High Med
Monday
M x 80% 2x6 3:1 Raio Pwr-Cl Hng-Cl Cl-J Pwr-Cl-J Push-Pr KB-1A-Cl KB-1A-CJ
Week 38 Phase: Microcycle Primary Goal: Training Methods Frequency: Intensity: Volume: Rest: Exercise Selection: P
6-May Comp 38 Maintenance P / Ply Med High Low
Monday
P / Ply x RPE-75% 3 x 45s x MR 1:1 Ratio Pwr-Cl
Hng-Cl Ply Depth-J-Plat Depth-Stair Box-J Hur-J Box-Lat-J 1-A-Med-Th
Tuesday
Wednesday
Thursday
CT / SAQ x RPE- 85% 3 x 45s x MR 1:1 Ratio UH- Med HT WB- 1/2 WB- Full WB- Rev WR- Ex STF RJ LA 5-Dot S-5-10-5
CT / SAQ x RPE- 70% 2 x 45s x MR 1:1 Ratio SS- Med T BBT 5-10-5-PA Wgt-JR OH- Med T
Comb-Ag H-Sand-Sp Part-R-Run Lat-S-S-PU
Tuesday
Wednesday
Thursday
M x 85% 2x6 3:1 Raio Fl-MS Mv-St Fl-MM C-O-S W-Med-Drib RT- Med SL- Med T
Tuesday
Wednesday
Thursday
P / Ply x RPE-70% 2 x 45s x MR 1:1 Ratio Cl-J
Pwr-Cl-J Wgt-Rope-W Wgt-Rope-Alt Wgt-Rope-J KB-1A-SW KB-1A-S-Alt Med-Chop
Friday
Week 2 Phase: Microcycle Primary Goal: Training Methods Frequency: Intensity: Volume: Rest: Exercise Selection: M
CT / Ply
Friday
P x 90% 2x4 3:1 Ratio Pwr-Cl Hng-Cl Cl-J Pwr-Cl-J Push-Pr KB-1A-Cl KB-1A-CJ
Week 21 Phase: Microcycle Primary Goal: Training Methods Frequency: Intensity: Volume: Rest: Exercise Selection: MxS
Friday
P / Ply x RPE-90% 3 x 60s x MR 1:1 Ratio Push-Pr
KB-1A-Cl KB-1A-CJ KB-2A-SW KB-2A-SC Depth-PU 1-A-Med-PU Sit-Up-Med-Th 1-Arm-PU-Alt
P-E
25-Aug Prep 2 AA M/CT/Ply Low Low Low
Monday
Tuesday
M/CT x RPE- 85% 3 x 45s x MR 1:1 Ratio Fl-MS Mv-St Fl-MM UH- Med HT WB- 1/2 WB- Full WB- Rev WR- Ex STF LA
7-Jan Taper 21 GR MxS Low High Med
Monday
Tuesday
MxS x 80% 2x6 3:1 Raio L-B BB-Sqts BB-Dead Fr-Sqts Box-Sqts BB-Lunges DB-Lunges Wgt-Bridges
13-May Comp. 39 Maintenance MxS / PxE Med High Low
Monday
Tuesday
x RPE-75% 3 x 45s x MR 1:1 Ratio Box-Sqts
BB-Lunges DB-Lunges BB-Bench-Pr DB-Ben-Pr BB-Rows Depth-J-Plat Depth-Stair
Wednesday
Thursday
Friday
M/Ply x RPE- 70% 2 x 45s x MR 1:1 Ratio C-O-S W-Med-Drib RT- Med SL- Med T Depth-J-Plat Depth-Stair Box-J Hur-J Box-Lat-J Wgt-Rope-W
Wednesday
Thursday
Friday
MxS x 85% 2x6 3:1 Raio U-B BB-Bench-Pr DB-Ben-Pr BB-Rows DB-Rows DB-Pl-O Rev-BB-Curl Tri-KB Pl-U Dips
MxS x 90% 2x4 3:1 Ratio L-B BB-Sqts BB-Dead Fr-Sqts Box-Sqts BB-Lunges DB-Lunges Wgt-Bridges
Wednesday
Thursday
Friday
x RPE-70% 2 x 45s x MR 1:1 Ratio BB-Sqts
x RPE-90% 3 x 60s x MR 1:1 Ratio Wgt-Bridges
BB-Dead Fr-Sqts DB-Rows DB-Pl-O Rev-BB-Curl Box-J Hur-J Box-Lat-J
BB-Lunges DB-Lunges Tri-KB Pl-U Dips KB-1A-SW KB-1A-S-Alt KB-2A-SW
1-Sep Prep 3 AA CT/SAQ Med Med Med
SAQ
14-Jan Taper 22 GR P/M Low High Low
20-May Comp. 40 Maintenance P / Ply Med High Low
Ply
Monday
Tuesday
Wednesday
CT/SAQ x RPE-75% 3 x 45s x MR 1:1 Ratio UH- Med HT WB- 1/2 WB- Full WB- Rev WR- Ex STF H-Sand-Sp Part-R-Run Lat-S-S-PU
CT/SAQ x RPE-70% 2 x 45s x MR 1:1 Ratio RJ SS- Med T BBT 5-10-5-PA Wgt-JR OH- Med T 5-Dot S-5-10-5 Comb-Ag
Monday
Tuesday
Wednesday
P/M x 85% 1x6 3:1 Ratio Pwr-Cl Hng-Cl Cl-J Pwr-Cl-J
C-O-S W-Med-Drib RT- Med SL- Med T Tuesday
Monday
Wednesday
P / Ply x RPE-75% 3 x 45s x MR 1:1 Ratio Pwr-Cl
P / Ply x RPE-70% 2 x 45s x MR 1:1 Ratio Cl-J
Hng-Cl Depth-J-Plat Depth-Stair Box-J Hur-J Box-Lat-J 1-A-Med-Th
Pwr-Cl-J Wgt-Rope-W Wgt-Rope-Alt Wgt-Rope-J KB-1A-SW KB-1A-S-Alt Med-Chop
Thursday
Friday
CT/SAQ x RPE-90% 3 x 60s x MR 1:1 Ratio LA WB- Rev WR- Ex STF RJ SS- Med T H-Sand-Sp Part-R-Run Lat-S-S-PU
Thursday
Friday
P/M x 95% 1x4 3:1 Ratio Push-Pr KB-1A-Cl KB-1A-CJ
Fl-MS Mv-St Fl-MM
Thursday
Friday
P / Ply x RPE-90% 3 x 60s x MR 1:1 Ratio Push-Pr
KB-1A-Cl KB-1A-CJ KB-2A-SW KB-2A-SC Depth-PU 1-A-Med-PU Sit-Up-Med-Th 1-Arm-PU-Alt
9-Sep Prep 4 AA M/CT/Ply Med Med Med
Monday
M/CT/Ply x RPE-75% 3 x 45s x MR 1:1 Ratio Fl-MS Mv-St Fl-MM
CT/Ply
Wgt-Rope-J KB-1A-SW KB-1A-S-Alt KB-2A-SW KB-2A-SC Depth-PU
21-Jan Taper 23 GR MxS / SAQ Low Med Low
Monday
SAQ
27-May Transistion 41 AR CT / M Low Low Low
Monday
Mob
Tuesday
Wednesday
Thursday
M/CT/Ply x RPE-70% 2 x 45s x MR 1:1 Ratio C-O-S W-Med-Drib RT- Med SL- Med T 1-A-Med-PU Sit-Up-Med-Th 1-A-Med-Th Med-Chop 1-Arm-PU-Alt
Tuesday
Wednesday
Thursday
MxS / SAQ x 80% 2x6 2:1 Ratio BB-Lunges DB-Lunges Wgt-Bridges
MxS / SAQ x 85% 2x6 2:1 Ratio BB-Sqts BB-Dead Fr-Sqts
Comb-Ag H-Sand-Sp Part-R-Run Lat-S-S-PU
LA 5-Dot S-5-10-5
Tuesday
Wednesday
Thursday
CT / M x RPE- 75% 3 x 45s x MR 1:1 Ratio UH- Med HT
CT / M x RPE- 80% 2 x 45s x MR 1:1 Ratio RJ
WB- 1/2 WB- Full WB- Rev WR- Ex STF LA C-O-S Fl-MS Mv-St Fl-MM
SS- Med T BBT 5-10-5-PA Wgt-JR OH- Med T C-O-S W-Med-Drib RT- Med SL- Med T S-5-10-5
Friday
M/CT/Ply x RPE-90% 3 x 60s x MR 1:1 Ratio Fl-MS Mv-St Fl-MM
Wgt-Rope-J KB-1A-SW KB-1A-S-Alt KB-2A-SW KB-2A-SC Depth-PU Week 24 Phase: Microcycle Primary Goal: Training Methods Frequency: Intensity: Volume: Rest: Exercise Selection: P Ply
Friday
Friday
SAQ
15-Sep Pre-Comp 5 MxS / P MxS Low Med Med
Monday
Tuesday
MxS x 85% 2x6 3:1 Ratio L-B BB-Sqts BB-Dead Fr-Sqts U-B BB-Bench-Pr DB-Ben-Pr BB-Rows DB-Rows DB-Pl-O Up-Row Tuesday
28-Jan Comp. 24 Maintenance P / Ply Med High Low
Monday
P / Ply x RPE-75% 3 x 45s x MR 1:1 Ratio Pwr-Cl Hng-Cl Depth-J-Plat Depth-Stair Box-J Hur-J Box-Lat-J 1-A-Med-Th
3-Jun Monday Transition 42 AR CT / SAQ Low Low Low
Tuesday
CT / SAQ x RPE- 75% 3 x 45s x MR 1:1 Ratio KB-1A-Cl
KB-1A-CJ C-O-S W-Med-Drib
H-Sand-Sp Part-R-Run Lat-S-S-PU
Wednesday
Thursday
Friday
MxS x 70% 2x 8 3:1 Ratio
Box-Sqts BB-Lunges DB-Lunges Wgt-Bridges Rev-BB-Curl Tri-KB Pl-U Dips BB-Curls WC-Pro/Sup
Wednesday
Thursday
Friday
P / Ply x RPE-70% 2 x 45s x MR 1:1 Ratio Cl-J Pwr-Cl-J Wgt-Rope-W Wgt-Rope-Alt Wgt-Rope-J KB-1A-SW KB-1A-S-Alt Med-Chop
P / Ply x RPE-90% 3 x 60s x MR 1:1 Ratio Push-Pr KB-1A-Cl KB-1A-CJ KB-2A-SW KB-2A-SC Depth-PU 1-A-Med-PU Sit-Up-Med-Th 1-Arm-PU-Alt
Wednesday
Thursday
Friday
CT / SAQ x RPE- 80% 2 x 45s x MR 1:1 Ratio Pwr-Cl-J
Push-Pr Russian Twists 10lb Med Seated Lat 10lb Med Toss
LA 5-Dot S-5-10-5 Comb-Ag
22-Sep Pre-Comp 6 MxS / P P Low Med Med
4-Feb Comp. 24 Maintenance MxS / PxE Med High Low
P-E
Week Phase: Microcycle Primary Goal: Training Methods Frequency: Intensity: Volume: Rest: Exercise Selection: CT
10-Jun Transistion 43 AR CT / M Low Low Low
Mob
Monday
Tuesday
Wednesday
P x 85% 2x6 3:1 Ratio
Pwr-Cl Pwr-Cl-J Push-Pr KB-1A-CJ
Monday
Tuesday
Wednesday
x RPE-75% 3 x 45s x MR 1:1 Ratio Box-Sqts BB-Lunges DB-Lunges BB-Bench-Pr DB-Ben-Pr BB-Rows Depth-J-Plat Depth-Stair
x RPE-70% 2 x 45s x MR 1:1 Ratio BB-Sqts BB-Dead Fr-Sqts DB-Rows DB-Pl-O Rev-BB-Curl Box-J Hur-J Box-Lat-J
Monday
Tuesday
Wednesday
Thursday
Friday
P x 70% 2x 8 3:1 Ratio
Hng-Cl Cl-J KB-1A-CJ KB-1A-Cl
Thursday
Friday
x RPE-90% 3 x 60s x MR 1:1 Ratio Wgt-Bridges BB-Lunges DB-Lunges Tri-KB Pl-U Dips KB-1A-SW KB-1A-S-Alt KB-2A-SW
Thursday
Friday
29-Sep Pre-Comp 7 MxS/P MxS Med High Med
Monday
MxS x 75% 2x8 3:1 Ratio L-B BB-Sqts BB-Dead Fr-Sqts U-B BB-Bench-Pr DB-Ben-Pr BB-Rows DB-Rows DB-Pl-O Up-Row
Week 26 Phase: Microcycle Primary Goal: Training Methods Frequency: Intensity: Volume: Rest: Exercise Selection: P Ply
11-Feb Comp. 26 Maintenance P / Ply Med High Low
Monday
17-Jun Transition 44 AR CT / SAQ Low Low Low
Monday
SAQ
Tuesday
Wednesday
Thursday
MxS x 85% 2x6 3:1 Ratio
Box-Sqts BB-Lunges DB-Lunges Wgt-Bridges Rev-BB-Curl Tri-KB Pl-U Dips BB-Curls WC-Pro/Sup Tuesday
Wednesday
Thursday
Tuesday
Wednesday
Thursday
Friday
MxS x 90% 2x4 3x1 Ratio L-B BB-Sqts BB-Dead Fr-Sqts U-B BB-Bench-Pr DB-Ben-Pr BB-Rows DB-Rows DB-Pl-O Up-Row
Friday
P-E
Friday
Mob
6-Oct Pre-Comp 8 MxS/P P Med High Med
Monday
Tuesday
P x 75% 2x8 3:1 Ratio Pwr-Cl Pwr-Cl-J Push-Pr KB-1A-CJ
18-Feb Comp. 27 Maintenance MxS / PxE Med High Low
Monday
Tuesday
24-Jun Transistion 45 AR CT / M Low Low Low
Monday
Tuesday
Wednesday
Thursday
Friday
P x 85% 2x6 3:1 Ratio Hng-Cl Cl-J KB-1A-CJ KB-1A-Cl
P x 90% 2x4 3x1 Ratio Pwr-Cl Pwr-Cl-J Push-Pr KB-1A-CJ
Wednesday
Thursday
Friday
Wednesday
Thursday
Friday
13-Oct Pre-Comp 9 MxS/P MxS High Low High
25-Feb Comp. 28 Maintenance P / Ply Med High Low
1-Jul Transition 46 AR CT / SAQ Low Low Low
SAQ
Monday
Tuesday
Wednesday
MxS x 75% 2x 8 3:1 Ratio L-B BB-Sqts BB-Dead Fr-Sqts U-B BB-Bench-Pr DB-Ben-Pr BB-Rows DB-Rows DB-Pl-O Up-Row
Monday
Wednesday
Monday
Tuesday
Wednesday
Thursday
Friday
MxS x 90% 3x 4 3:1 Ratio
Thursday
Friday
Thursday
Friday
20-Oct Pre-Comp 10 MxS / P P High Med High 3:1 Ratio
Monday
4-Mar Comp. 29 Maintenance MxS / PxE Med High Low
Monday
P-E
8-Jul Transistion 47 AR CT / M Low Low Low
Monday
Mob
Tuesday
Wednesday
Thursday
Tuesday
Wednesday
Thursday
Tuesday
Wednesday
Thursday
Friday
Friday
Friday
SAQ
27-Oct Pre-Comp 11 MxS / P MxS High High High 3:1 Ratio
Monday
Tuesday
11-Mar Comp. 30 Maintenance P / Ply Med High Low
Monday
Monday
Tuesday
Wednesday
Thursday
Friday
MxS x 75% 1 x 10 3:1 Ratio L-B BB-Sqts BB-Dead Fr-Sqts U-B BB-Bench-Pr DB-Ben-Pr BB-Rows DB-Rows DB-Pl-O Up-Row
Wednesday
Thursday
Friday
Wednesday
Thursday
Friday
3-Nov Conv. P 12 CP P /M/Ply Med High Med
Ply
18-Mar Comp. 31 Maintenance MxS / PxE Med High Low
P-E
22-Jul Transistion 49 AR CT / M Low Low Low
Mob
Monday
Tuesday
Wednesday
M x RPE- 85% 2x6 3:1 Ratio C-O-S W-Med-Drib RT- Med SL- Med T Fl-MS Mv-St Fl-MM Wgt-Rope-W Wgt-Rope-Alt Wgt-Rope-J Med-Chop Tuesday
1-A-Med-PU Sit-Up-Med-Th 1-A-Med-Th Med-Chop
Monday
Wednesday
Monday
Tuesday
Wednesday
Thursday
Friday
Thursday
Friday
Thursday
Friday
Week 13 Phase: Microcycle Primary Goal: Training Methods Frequency: Intensity: Volume: Rest: Exercise Selection: MxS / SAQ
18-Aug Conv. P 13 CP MxS/SAQ Med High Med
Monday
25-Mar Comp. 32 Maintenance P / Ply Med High Low
Monday
Monday
SAQ
Tuesday
Wednesday
Thursday
SAQ x RPE- 85% 2x6 3:1 Ratio LA 5-Dot S-5-10-5 Comb-Ag H-Sand-Sp Part-R-Run Lat-S-S-PU
Tuesday
Wednesday
Thursday
Tuesday
Wednesday
Thursday
Friday
MxS x 90% 2x4 3:1 Ratio L-B Box-Sqts BB-Lunges DB-Lunges Wgt-Bridges Rev-BB-Curl Tri-KB Pl-U Dips BB-Curls WC-Pro/Sup
Ply
Friday
P-E
Friday
Mob
17-Nov Conv. P 14 CP: P / M / Ply Med High Med
Monday
Tuesday
1-A-Med-PU Sit-Up-Med-Th 1-A-Med-Th Med-Chop Tuesday
1-Apr Comp. 33 Maintenance MxS / PxE Med High Low
Monday
4-Aug Transistion 51 AR CT / M Low Low Low
Monday
Tuesday
Wednesday
Thursday
Friday
M x RPE- 85% 2x6 3:1 Ratio C-O-S W-Med-Drib RT- Med SL- Med T Fl-MS Mv-St Fl-MM Wgt-Rope-W Wgt-Rope-Alt Wgt-Rope-J Med-Chop
Wednesday
Thursday
Friday
Wednesday
Thursday
Friday
24-Nov Conv. P 15 CP MxS/SAQ Low High Med
SAQ
8-Apr Comp. 34 Maintenance P / Ply Med High Low
11-Aug Transition 52 AR CT / SAQ Low Low Low
SAQ
Monday
Tuesday
Wednesday
MxS/SAQ X 80% 2x6 3:1 Ratio L-B BB-Sqts BB-Dead Fr-Sqts Box-Sqts U-B BB-Bench-Pr DB-Ben-Pr BB-Rows DB-Rows S-5-10-5 Tuesday
Monday
Wednesday
Monday
Tuesday
Wednesday
Thursday
Friday
MxS/SAQ X 90% 2x4 3:1 Ratio Box-Sqts BB-Lunges DB-Lunges Wgt-Bridges Pl-U Dips BB-Curls WC-Pro/Sup Bnt-Lat-R St-Lat-R Up-Row Comb-Ag
Thursday
Friday
Thursday
Friday
1-Dec Conv. P 16 CP P / M / Ply Low High Med
Monday
Ply
Monday
P-E
Tuesday
Wednesday
Thursday
P / M / Ply X 80% 2x6 3:1 Ratio Hng-Cl Push-Pr KB-1A-Cl KB-1A-CJ W-Med-Drib RT- Med SL- Med T Depth-J-Plat Depth-Stair
P / M / Ply X 90% 2x4 3:1 Ratio Pwr-Cl Cl-J KB-1A-Cl KB-1A-CJ Fl-MS Mv-St Fl-MM Box-J Hur-J
Tuesday
Wednesday
Thursday
Friday
SAQ
Friday
8-Dec Conv. P 17 CP MxS/SAQ Low High Med
Monday
Tuesday
MxS/SAQ X 80% 2x6 3:1 Ratio L-B BB-Sqts BB-Dead Fr-Sqts Box-Sqts U-B BB-Bench-Pr DB-Ben-Pr BB-Rows DB-Rows S-5-10-5 Tuesday
22-Apr Comp. 36 Maintenance P / Ply Med High Low
Monday
Wednesday
Thursday
Friday
MxS/SAQ X 90% 2x4 3:1 Ratio Box-Sqts BB-Lunges DB-Lunges Wgt-Bridges Pl-U Dips BB-Curls WC-Pro/Sup Bnt-Lat-R St-Lat-R Up-Row Comb-Ag
Wednesday
Thursday
Friday
15-Dec Conv. P 18 CP P / M / Ply Low High Med
Ply
P-E
Monday
Tuesday
Wednesday
P / M / Ply X 80% 2x6 3:1 Ratio Hng-Cl Push-Pr KB-1A-Cl KB-1A-CJ W-Med-Drib RT- Med SL- Med T Depth-J-Plat Depth-Stair
Monday
Tuesday
Wednesday
Thursday
Friday
P / M / Ply X 90% 2x4 3:1 Ratio Pwr-Cl Cl-J KB-1A-Cl KB-1A-CJ Fl-MS Mv-St Fl-MM Box-J Hur-J
Thursday
Friday
22-Dec Trans. 19 AR Mob Low Low Low
Monday
Tuesday
Wednesday
Thursday
x RPE- 70% 1:1 Ratio C-O-S W-Med-Drib RT- Med SL- Med T Fl-MS Mv-St Fl-MM
x RPE- 75% 1:1 Ratio C-O-S W-Med-Drib RT- Med SL- Med T Fl-MS Mv-St Fl-MM
Friday

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August Phase Type / Periodization of Strength

Conversion Conv. To Power (CP) 3

Competitive Maintenance: (P) (P-E) 4 4 4 4 4 4 4 4 4 4 4

Compen. Active Rest (AR) 5 4 4 4 4 4 4 4 5 5

Gradual Reduction (GR) 6 5 5 5 5 5 5 5 5 1

Phase Micro Training Type Month Monday Micro cycle #

B - Breaks G - Graduation C - College Transition

nversion to sport-specific power (CP)

d for 2-3 weeks prior to the competitive season.

Thursday Friday Low Med 8-10 sets 12-15 sets

Thursday Friday Med High 12-15 sets 20-30 sets

Thursday Friday High Low 20-30 sets 8-10 sets

asing the Training Frequency

ration Increments per Microcycle Thursday Friday x

ration Increments per Microcycle Thursday Friday x

ration Increments per Microcycle Thursday Friday x x

ion to sport-specific power (CP)

18-Aug Prep 1 AA CT / SAQ Low Low Low

29-Dec Taper 20 GR P/M Low High Med

6-May Comp 38 Maintenance P / Ply Med High Low

P / Ply x RPE-75% 3 x 45s x MR 1:1 Ratio Pwr-Cl

Hng-Cl Ply Depth-J-Plat Depth-Stair Box-J Hur-J Box-Lat-J 1-A-Med-Th

Comb-Ag H-Sand-Sp Part-R-Run Lat-S-S-PU

P / Ply x RPE-70% 2 x 45s x MR 1:1 Ratio Cl-J

Pwr-Cl-J Wgt-Rope-W Wgt-Rope-Alt Wgt-Rope-J KB-1A-SW KB-1A-S-Alt Med-Chop

P / Ply x RPE-90% 3 x 60s x MR 1:1 Ratio Push-Pr

KB-1A-Cl KB-1A-CJ KB-2A-SW KB-2A-SC Depth-PU 1-A-Med-PU Sit-Up-Med-Th 1-Arm-PU-Alt

25-Aug Prep 2 AA M/CT/Ply Low Low Low

7-Jan Taper 21 GR MxS Low High Med

13-May Comp. 39 Maintenance MxS / PxE Med High Low

x RPE-75% 3 x 45s x MR 1:1 Ratio Box-Sqts

BB-Lunges DB-Lunges BB-Bench-Pr DB-Ben-Pr BB-Rows Depth-J-Plat Depth-Stair

x RPE-70% 2 x 45s x MR 1:1 Ratio BB-Sqts

x RPE-90% 3 x 60s x MR 1:1 Ratio Wgt-Bridges

BB-Dead Fr-Sqts DB-Rows DB-Pl-O Rev-BB-Curl Box-J Hur-J Box-Lat-J

BB-Lunges DB-Lunges Tri-KB Pl-U Dips KB-1A-SW KB-1A-S-Alt KB-2A-SW

1-Sep Prep 3 AA CT/SAQ Med Med Med

14-Jan Taper 22 GR P/M Low High Low

20-May Comp. 40 Maintenance P / Ply Med High Low

P/M x 85% 1x6 3:1 Ratio Pwr-Cl Hng-Cl Cl-J Pwr-Cl-J

C-O-S W-Med-Drib RT- Med SL- Med T Tuesday

P / Ply x RPE-75% 3 x 45s x MR 1:1 Ratio Pwr-Cl

P / Ply x RPE-70% 2 x 45s x MR 1:1 Ratio Cl-J

Hng-Cl Depth-J-Plat Depth-Stair Box-J Hur-J Box-Lat-J 1-A-Med-Th

Pwr-Cl-J Wgt-Rope-W Wgt-Rope-Alt Wgt-Rope-J KB-1A-SW KB-1A-S-Alt Med-Chop

P/M x 95% 1x4 3:1 Ratio Push-Pr KB-1A-Cl KB-1A-CJ

Fl-MS Mv-St Fl-MM

P / Ply x RPE-90% 3 x 60s x MR 1:1 Ratio Push-Pr

KB-1A-Cl KB-1A-CJ KB-2A-SW KB-2A-SC Depth-PU 1-A-Med-PU Sit-Up-Med-Th 1-Arm-PU-Alt

9-Sep Prep 4 AA M/CT/Ply Med Med Med

M/CT/Ply x RPE-75% 3 x 45s x MR 1:1 Ratio Fl-MS Mv-St Fl-MM

Wgt-Rope-J KB-1A-SW KB-1A-S-Alt KB-2A-SW KB-2A-SC Depth-PU

21-Jan Taper 23 GR MxS / SAQ Low Med Low

27-May Transistion 41 AR CT / M Low Low Low

MxS / SAQ x 80% 2x6 2:1 Ratio BB-Lunges DB-Lunges Wgt-Bridges

MxS / SAQ x 85% 2x6 2:1 Ratio BB-Sqts BB-Dead Fr-Sqts

Comb-Ag H-Sand-Sp Part-R-Run Lat-S-S-PU

CT / M x RPE- 75% 3 x 45s x MR 1:1 Ratio UH- Med HT

CT / M x RPE- 80% 2 x 45s x MR 1:1 Ratio RJ

M/CT/Ply x RPE-90% 3 x 60s x MR 1:1 Ratio Fl-MS Mv-St Fl-MM

15-Sep Pre-Comp 5 MxS / P MxS Low Med Med

28-Jan Comp. 24 Maintenance P / Ply Med High Low

3-Jun Monday Transition 42 AR CT / SAQ Low Low Low