In the first post dedicated to this series, we spoke about how training evolves from general to more specific style of training and the key differences between the two. This post will conclude with finishing the loop per say in year-round training. If you think of this linearly then it would be:
Preparatory-----First Transition—---Competition-----Second Transition
(General/Specific)----(Strength/Power phase)----(Competitive)----(Active Recovery)
Offseason—--Preseason—-In-Season—-Postseason
As you can see blocks are broken down into blocks of training with a goal in mind. General and Specific were covered in a previous article. Strength/Power phase of training would fall under the first transition, competitive would fall under competition and active recovery is the second transition.
The Strength/Power phase incorporates more exercises geared towards advancement of a particular sport. Sprinters would be performing advanced speed drills such as uphill running, sled towing or resistance running, higher intensity plyometrics, etc. Strength phase reflects strength style training with 2-5 sets, 2-5 reps at 87%-95% of 1RM. This is very reflective of strength goals. Power on the other hand is reflective of typical power load of 2-5 sets, 2-5 reps with a wider range of 1RM goals of 30%-85%. Keep in mind that power load variables are dictated on technique and moving the bar as quickly as possible (so a lighter load may be needed to adhere to power requirements).
Competitive periods are conditioning in the season itself. This is a delicate balance for one you want your athletes to maintain adaptations gained throughout the off-season while balancing fatigue and sports specific drills. During competitive periods we generally want to keep the intensity high with the total volume low. An example would be 1-3 sets with 1-3 reps at 50%-93% of 1RM. The length of the competitive period is dictated on the sport season in general. Aerobic athletes have races throughout the year but the Boston/New York marathon would constitute a competitive period. Preparing for one or two large races determines your peaking period that lasts for 7-14 days. For a longer season such as football a more maintenance style would be better suited for that type of athlete. A moderate style of load is best Another way is to schedule various “1-week breaks” throughout the micro cycle so as to not fatigue an athlete to the degree of overtraining. You see this with older players in professional leagues that attempt to peak their athletes at the end of the season for the playoff push. A famous example is NBA coach Greg Popovich that would routinely limit playing time for his best players to rest them for the playoffs. Although load management in the NBA has been an issue calling for them to change the rules for end of the year awards.
Second Transition or active recovery is the period after the season or after the playoffs for the athlete to rest mentally and physically. This would be the time to rehab any injuries that occurred during the season. Exercise would include other sports in a non-competitive environment, leisure activities such as swimming, biking, etc. Typically, this phase lasts from 1-4 weeks. The longer the active recovery phase then the longer an athlete would spend in the preparatory period. Famously you would hear of athletes such as the late Kobe Byrant that would only take a day or two before getting back into the gym while other athletes would take longer periods of rest.
For the non-athletes that do not have a season then use a fitness event to plan out your training. Even recreational runners that participate in 5K races throughout the year can use this model. Pick two big races that you want to perform well at then build a plan around that. I perform a loose aspect of this for the military. Our tests are in April and October, so I build training plans around those dates. After the test I take a week of active rest then begin the preparatory phase then getting into the first transition then ready again for the test then rinse wash repeat. I would vary the micro cycles to reflect the current period. Currently I am in the Hypertrophy phase that entails gaining lean muscle mass then I’ll decrease the volume and focus more on higher intensities before performing ACFT specific drills in September to peak in October.
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