What and When as well as How Hard. Part 2

After the Hypertrophy/prep phase an athlete will move to the strength phase.  The purpose of this phase is obvious, to increase the athletes strength.  The phase duration is 6-8 weeks.   The strength phase emphasizes workout intensity [increased -- % of 1RM] while volume is reduced.  A typical strength phase begins with an unloading week.  Athletes will reduce the total volume and intensity of there hypertrophy phase in order to enter the strength phase fresh.  The strength phase should focus on movements such as squat, lunge, bench, rows and lat pulls as well as auxiliary lifts to balance the program.  The conditioning continues in similar fashion, increased intensity and reduced volume.

The next phase in the strength/power phase.  This is perhaps the most important phase as an athlete nears his/her season of competition.  It will begin with an unload week and may last 6-8 weeks.  If power movement have not been introduced prior then they are now (power clean, high pulls, snatch).  Plyometrics or jump training is also introduced.  The number of set may remain the same as strength phase but the number of repetitions [reps] will decrease as the intensity increases.  Sport specific conditioning begins during the strength/power phase.

The final phase is the peak phase again intensity is increased and the volume in decreased.  The conditioning for power athletes is short and log interval sprints, agility/change of direction emphasizing anaerobic training that included plyometrics.

Hiring a professional trainer will help you define your program and always see a MD prior to beginning or changing any exercise program.

What and When as well as How Hard (Part 1)

Athletes ask me what should I do to get ready.  Most of these athletes are training for power sports and that is a world I enjoy working in today.  Simply put, power athletes are football, baseball, basketball players to name a few.  They play for a short period of time.  For example an average NFL play lasts 5.05 seconds.  Think about a batter facing a pitcher, and putting a bat on a 90+ mile an hour fastball is quick to say the least.  Last a basketball player drives hard to the basket and quickly elevates for a layup. These are all power moves in sport.  Explosive movements with a short rest between plays, that's power!

So how does an athlete training for this type of season.  A season that occurs for one part of the year.  Lets look at a five period cycle. The term most commonly used to describe this concept is "periodization."

The concept of periodization is used to peak and athlete at the correct time and avoid overtraining.  We'll start at the end of the prior season.  Most likely and athlete is a little tired and has some minor pains that needs a some time to heal.  Lets call this time the "active rest period." If the athlete is a college football player it will coincide with finals and winter break and may last six weeks.  During this time the athlete may do some light weight lifting, swimming, play some basketball or other activity that is enjoyable to the athlete.  Mostly its recreational unplanned/organized movement that gives the athlete a mental and physical break after a tough season.

The next phase is the hypertrophy/prep phase where and athlete will begin to prepare for the season by increasing the size of the muscle fibers.  This period will last 6-8 weeks and and is used to prepare the athlete for more strenuous training that will follow.  In addition an athlete will include 20-30 minutes of conditioning.  Many groups use this time as team development using small teams and Olympic games concept.

We'll post part 2 soon.

How many sets do I need?

If you are using resistance training as part of your fitness or performance training routine this may help you with the question; How many sets?

If you're training for general health then 1 set per exercise is adequate.  I'll define general health as not working to achieve maximal strength gains.  For example one set of lat pull downs, chest press, leg press, etc. 

If you are working to reach maximal strength gains, then 1 to 3 sets of each exercise is recommended.  Some studies indicate that when doing more than 3 sets per exercise a person will not receive any more benefit than a person doing 2 to 3 sets.  However, everyone is different and you may find you will achieve more strength with more sets.

Additionally using a non-linear program may increase maximal strength more than a linear program.  For example a linear program is 3 sets of 10 reps at 75% of 1RM done 3 to 4 days a week.  A non-linear plan may look like this 3 sets of 2 repetitions [reps] at 90% of 1RM on Monday, 3 sets of 6 reps at 85% on Wednesday and 3 sets of 7 reps at 60% on Friday.

Be sure that you are aware of the volume you lift each day.  The volume or total load [weight] lifted for 3 sets of 2 at 90% of 1RM on Monday when the 1RM is 100 is 3 x 2 x 90 = 540 total volume, on Wednesday, 3 x 6 x 85 = 1,530 and on Friday is 3 x 7 x 60 = 1,260 of total load or weight per exercise.  So the heavy day is Wednesday. It's not on the day you lift 90% of 1RM as may people mistake, including some coaches.

Go hit the weights (but you may want to hire a coach to be safe)!

8% Really, 8%.

A recent NASO survey of sport officials listed the most effective way to improve your officiating. There were six answer possible. I had to laugh when I read that only 8% stated "getting into better shape" as the way they will improve their game. That should be near the top not second from the bottom [Study your mechanics more @ 7%].

I'll bet most officials took that question as 'loss weight' to improve your game. If you ask me why I'd say that conditioning and specific training is not about weight loss. Its about being a better athlete as an official. Now why do I believe that it should be near the top. Because if your behind a play or out of position it may be because you aren't strong enough to get into position. Some officials have lost a step, but if you ask an official over 30 years-old when is the last time they did any strength or sprint training and I'll bet they'd say 'years ago.'

I've been told by a lot of officials that they don't do anything but cardio training [treadmill is the most common answer]. Many have told me that they believe 'weight training' will hurt their game. Say what? Officials are athletes, whether you agree or not, they're athletes. They are required to sprint and decelerate, change direction quickly just like an athlete. Here is my question, do athletes strength train, answer YES. So why do most officials look at sprint [speed], strength, plyometric and agility [change of direction] training as only 8% way to improve their game.

Here is what I tell officials when I speak at referee camps. First I get into muscle physiology and teach them about Type IIB fibers [those fibers that you use when you sprint]. Want to sprint then DO NOT think that a 3-mile jog at and 8-minute mile pace will get you ready to run with some 20 year-old kid when he's sprinting, it won't. Why not because you're not training the fibers that use use when your sprinting fast, you remember when you had to run for time in college or high school. No player on the team wanted the worst 40 yard or 60 yard time. I can't remember one kid thinking after they ran an average time that it was the best they could do. That kind of sprinting.

So if you don't sprint prior to the season don't expect to be ready to sprint with those kids who have been training all year. Second, want to sprint faster then you have to be stronger. That means the weight room and overloading your body to breakdown and then rebuild the muscle fibers stronger. Once you have a strength base you can move on to develop power. That means you start to add olympic type movements in the weight room [get some coaching before you blow up your back with any olympic lift], plyometrics [jump training] and change of direction that requires you to sprint, decelerate and change direction. If you train this way you'll be in better shape for the season and will avoid those injuries you get from not being ready the first time a kids makes a play and you need to see it [all of it]. Train hard.

If you were wondering here is the result for the NASO survey in April 2010

Which of the following is the most effective way to improve your officiating?
NASO members said:

29% Go to camps/clinics.
28% Review video of your games
17% Work more games.
11% Study the rules more.
8%  Get in better shape.
7%  Study your mechanics more.