Tag Archives: hypertrophy phase

Why You Shouldn’t Treat the Off-Season Like a Vacation

21 Jul

Athletes usually consider the off-season as a period of rest, but this is the time to get strength and conditioning work done! During “downtime,” sport-specific activity like practices and games are at their lowest level, so your training activity should increase.

Once an athlete has completed his or her sport season, a rest/recovery period of about one week is suggested. Since the demands of the sport season have decreased, strength and conditioning should be a priority. An athlete can now train with maximum frequency (number of days per week), intensity (amount of weight, loads) and volume (number of sets and repetitions).

Think of your off-season in phases. This promotes long-term training and performance improvements. Keep in mind, the key word here is performance; it doesn’t benefit an athlete to improve in the weight room unless those improvements can be applied to his or her sport(s) of choice.

Hypertrophy/Endurance Phase

Very low to moderate intensity and very high to moderate volume; the goals for this phase are to increase lean body mass and develop muscular endurance in preparation for more intense training in later phases.

Exercises ideal for this phase are:

  • Squat
  • Deadlift
  • Romanian Deadlift
  • Bench Press

Basic Strength Phase

High intensity and moderate volume; this phase progresses to more complex, specialized, and sport-specific training.

In addition to previous exercises, add:

  • Lunge
  • Step-Up
  • Push Press
  • Lat Pulldown

Strength/Power Phase

High intensity and low volume; this phase involves increased strength training intensity and power/explosive exercises.

In this phase add exercises like:

  • Hang Clean
  • Push Press
  • Medicine Ball Throws
  • Plyometrics

Get STRONGER, Get FASTER!

Your thoughts?

Advertisements

Why You Shouldn’t Treat the Off-Season Like a Vacation

7 Mar

dtp_5079-1-e1349190374687[1]Athletes usually consider the off-season as a period of rest, but this is the time to get strength and conditioning work done! During “downtime,” sport-specific activity like practices and games are at their lowest level, so your training activity should increase.

Once an athlete has completed his or her sport season, a rest/recovery period of about one week is suggested. Since the demands of the sport season have decreased, strength and conditioning should be a priority. An athlete can now train with maximum frequency (number of days per week), intensity (amount of weight, loads) and volume (number of sets and repetitions).

Think of your off-season in phases. This promotes long-term training and performance improvements. Keep in mind, the key word here is performance; it doesn’t benefit an athlete to improve in the weight room unless those improvements can be applied to his or her sport(s) of choice.

Hypertrophy/Endurance Phase

Very low to moderate intensity and very high to moderate volume; the goals for this phase are to increase lean body mass and develop muscular endurance in preparation for more intense training in later phases.

Exercises ideal for this phase are:

  • Squat
  • Deadlift
  • Romanian Deadlift
  • Bench Press

Basic Strength Phase

High intensity and moderate volume; this phase progresses to more complex, specialized, and sport-specific training.

In addition to previous exercises, add:

  • Lunge
  • Step-Up
  • Push Press
  • Lat Pulldown

Strength/Power Phase

High intensity and low volume; this phase involves increased strength training intensity and power/explosive exercises.

In this phase add exercises like:

  • Hang Clean
  • Push Press
  • Medicine Ball Throws
  • Plyometrics

Get STRONGER, Get FASTER!

Your thoughts?

%d bloggers like this: