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  • TriPhasic Annual Planner

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    DJ
    73 views6 pages
    The document outlines a training plan for a team across 15 blocks from January to August. It includes the following key elements: 1. Each block focuses on different physical qualities like strength, power, speed, or conditioning with prescribed load, time and exercise parameters. 2. The strength blocks incorporate methods like clusters, Olympic lifts, and plyometrics. 3. The speed, power and conditioning blocks include exercises like sprints, sled work, bounding and agility drills performed at varying intensities, distances and with different equipment. 4. Recovery periods are planned after intensive exercise sessions to facilitate adaptation to the training stresses.

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    TriPhasic Annual Planner.xlsx

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    The document outlines a training plan for a team across 15 blocks from January to August. It includes the following key elements: 1. Each block focuses on different physical qualities like strength, power, speed, or conditioning with prescribed load, time and exercise parameters. 2. The strength blocks incorporate methods like clusters, Olympic lifts, and plyometrics. 3. The speed, power and conditioning blocks include exercises like sprints, sled work, bounding and agility drills performed at varying intensities, distances and with different equipment. 4. Recovery periods are planned after intensive exercise sessions to facilitate adaptation to the training stresses.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    73 views6 pages

    TriPhasic Annual Planner

    Uploaded by

    DJ
    The document outlines a training plan for a team across 15 blocks from January to August. It includes the following key elements: 1. Each block focuses on different physical qualities like strength, power, speed, or conditioning with prescribed load, time and exercise parameters. 2. The strength blocks incorporate methods like clusters, Olympic lifts, and plyometrics. 3. The speed, power and conditioning blocks include exercises like sprints, sled work, bounding and agility drills performed at varying intensities, distances and with different equipment. 4. Recovery periods are planned after intensive exercise sessions to facilitate adaptation to the training stresses.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 6

    Team Name 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

    18-Mar
    11-Mar

    25-Mar
    31-Dec

    11-Feb

    25-Feb
    18-Feb
    14-Jan

    21-Jan

    28-Jan

    4-Mar
    4-Feb

    1-Apr

    8-Apr
    7-Jan
    Date

    Stage COMPETITION
    Academics Winter Break SPING I EXAM BREAK SRING II
    Block
    Load
    Time
    Methods
    Methods II
    Methods III
    Pre- Lift Running
    Work
    Recovery
    Conditioning
    Work
    Recovery
    RING II
    15-Apr

    16
    22-Apr

    17
    29-Apr

    18
    6-May
    19

    13-May
    20

    20-May
    21

    27-May
    22

    3-Jun
    23

    10-Jun
    24

    17-Jun
    25

    OFF

    24-Jun
    26

    BREAK

    1-Jul
    27

    8-Jul
    28

    15-Jul
    29

    22-Jul
    30

    29-Jul
    31

    5-Aug
    32
    12-Aug

    33
    19-Aug

    34
    26-Aug

    2-Sep 35
    36

    9-Sep
    37

    16-Sep
    38

    23-Sep
    39

    PRE-COMPETITION

    30-Sep
    40

    FALL I

    7-Oct
    41

    14-Oct
    42

    21-Oct
    43

    28-Oct
    44

    4-Nov
    45

    COMPETITION

    11-Nov
    46

    BREAK

    18-Nov
    47

    25-Nov
    48

    FALL II

    2-Dec
    49
    50 51 52

    16-Dec

    23-Dec
    9-Dec
    BREAK
    WINTER BREAK
    Blocks Load Time Methods Methods II Methods III
    Ecc >100% 5s Clusters OC Bot. 1/2
    Iso >80% <5s Lac Trap OC - D MR Plyo
    Con 55-80% 7s Pot. Clus. OC - A ER Plyo
    Pwr <55% <7s OC - D+1
    Spd 30-45% 10s OC - A+1
    HypSpd <10s
    20s CS
    GPP - Aer .5 m/s <20s IOC
    GPP - Lac .7 m/s 30s Reb Drop
    GPP - Alac <30s AFSM
    >30s
    Aer Cap
    Aer Pwr 5-3-7
    Lac Cap 7 - 5 - 10
    Lac Pwr 15 - 10 - 17
    Alactic Cap 25 - 17 - 32
    Alactic Pwr 32 - 25 - 40
    40 - 32 - 47
    EXAMPLE
    Pre- Lift Running Work Recovery Conditioning Work Recovery
    Sprints <10s Full(90-120s) Resisted Sprints <10s Full(90-120s)
    Sprints - Downhill >15s Partial(45-60s) Sled Pushes >15s Partial(45-60s)
    Sprints - Uphill Sled Pulls 40s +
    Sprints - Stairs Stair Sprints
    Sprints - Resisted
    Sprints - Assisted
    Contrast- Uphill+Flat
    Flying 10s
    Flying 20s
    Flying 60s
    Flying 90s

    Sled Push - Light


    Sled Push - Heavy
    Sled Pull - Light
    Sled Pull - Heavy
    Contrast - Heavy+Light

    Lateral Push Starts


    Mountain Climber Starts
    Push up starts
    Falling Starts
    Skater start
    Rollover Starts
    Reactive Start Drills

    Circle F8
    Stair Sprint w/ Circle F8

    Cone Drills
    Speed Ladder Drills
    Line Stop Decel Drill
    Wicket Drills
    Acceleration ladders

    Double Leg bound


    Bounding - Uphill
    SL Bound - Uphill
    Flying 10/20yd Bound
    SL Bound - For Distance
    Chester Bounding
    Sprint-Bound-Sprint
    Straight Leg Bound
    Bounding small hurdle

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