Strength and Conditioning Charts
BUILD UP PHASE: Build up Phase immediately follows Transition Phase. As the name infers, the purpose is to build the body back up to accept the next, much harder phase of strength training. Usually 10-12 weeks, may use an A-B-C version that gradually increases in intensity. Simple exercises with high number and low intensity.
MAX STRENGTH PHASE: Max Strength Phase is used during isolated skill development. Exercises are generally lower in number and higher in intensity. Avoid using Max Strength when trying to increase full routine numbers due to risk of injury or over fatigue. Usually lasts 12-14 weeks and occurs over the summer and into mid fall and can be in 2 parts
CONVERSION PHASE: Used with routine parts (combinations) and designed to take Max Strength gain and convert it to a more useful, sports specific strength. Includes body shaping, quickness training, explosive movements through plyometrics. Should be less fatiguing—leaves energy for routine development. Usually lasts 10-12 weeks and can be in 2 parts.
MAINTENANCE PHASE: Used during the final preparations for the most important culminating competitions. Exercises are somewhat intense, with number of sets lower. The purpose is to maintain strength while reserving energy for routine refinement. Lasts 14-16 weeks, usually has two parts with a 3-week Max Strength mini cycle in the middle.
- Train movement not muscles
- Train fundamental movement skills before sports specific skills
- Train core strength before extremity strength
- Train with body weight before external resistance
- Train joint integrity before joint mobility
- Train synergistic muscles before prime movers
- Train strength before strength endurance
- Train speed before speed endurance