Extending the alactic system requires repeated exposure in conditions of complete recovery, within the session, week, and meso-cycle. Shorter breaks train lactic tolerance.
Thanks for the input.
Thomas-Where/How did you fit this in a typical week along with speed sessions, skill sessions, etc?
delldell, generally speaking, you place it where you think your athlete needs it along the meso-cycle.
For instance, if your athlete needs speed, I would, of course, make that a priority. Because what are you going to endure or repeat if you don’t have enough speed or power? If the athlete lacks the skill of the sport, I wouldn’t worry much about conditioning and focus primarily on acquiring more skill. Larger groups like an entire soccer team, I would divide them into groups depending on their level of conditioning.
Let’s use football for an example, beginning of August, training the lineman, conditioning only, no pads or running plays.
Unlimited time, unlimited resources
Sunday - Recovery/restoration
Monday - Speed/Med ball AM Lower body WT PM
Tuesday - Off AM Upper body WT horiz push/pull PM
Wednesday - Speed/Power shorter RI AM Recovery/restoration PM
Thursday - Off AM Upper body WT vert push/pull PM
Friday - Speed/Med ball AM less volume Lower body WT fast PM
Saturday - Recovery/restor AM Speed/Power shorter RI less volume PM
May or may not perform Saturday PM depending on recovery and where we are along the cycle. Remember we’re trying to “shift the line” on where lactate and alactate meet.
Because of the length of the season, I don’t want them to “lose their legs” in the middle of September. Also, remember their lineman, bigger fellas, longer to recover.
You can incorporate some skill work on the speed/power shorter RI days, sled push, sumo wrestling, hitting bags, etc… Low risk exercises. Don’t want to create or plant injuries. Remember not too much as it’s a long season and these guys will be doing plenty of that stuff in the coming weeks.
Charlie, always intrested in your thoughts.
Thanks for the info. How would that template be modified for skill positions (my main interest). Let’s say during off-season, where’s the tempo and route running? Any agility stuff (before 7 on 7 starts)?
Also a little off topic with weights, is it sort of like ME on M and DE on F for lower? Is the upper stuff more structural?
delldell, skill positions I assume you mean WR, TE, RB’s pass patterns out of the back field. Since catching the ball is the highest priority and getting off the line is important as well. I don’t think WR’s need the upper body strength that is recently been touted (no offense CP). Getting off the line is more hand-to-hand combat or the skills required in some combative sports.
For August training the changes might be like this:
Sunday - Recovery/restoration
Monday - Speed/Plyos AM WT PM Snatch/clean variations, hip dominant
Tuesday - Off AM Tempo run or patterns @ 80%
Wednesday - WT Horiz push/pull Recovery/restoration PM
Thursday - Speed/power with lower RI AM Off PM
Friday - Tempo run or patterns @ 80% (lower volume) AM
WT Vert push/pull, quad dominant
Saturday - 7 on 7 or fun game like tag or two-hand touch
Your agility can be developed through the small games and getting off the line drills. Also having plenty of footballs thrown to you and running after the catch. Shaking defenders and so forth. This can be done on Tue and Fri.
The lower body training is decreased in volume because of the increase in running. All the lower body strength should have been built prior to this phase. This will vary depending on the level of play. Most games begin end of August to mid-September.
“Shaking defenders and so forth. This can be done on Tue and Fri.”
sounds like agility work (as long as distance is kept short) seems like this would fit as part of Mon and Thurs better
“Also having plenty of footballs thrown to you and running after the catch.”
practice catching and running patterns sounds like tempo, this part makes sense to me about putting it on Tue and Fri
Also having plenty of footballs thrown to you and running after the catch. Practice catching and running patterns sounds like tempo, this part makes sense to me about putting it on Tue and Fri
That would be part of the Tue and Fri training. Isn’t that what I wrote?
“Shaking defenders and so forth. This can be done on Tue and Fri.”
I would prefer to do that on Saturday unless that is something the athlete really needs to perfect. Mon and Thurs I would like to work on straight ahead speed.
Everything can be tailored for what the athlete needs. Although this can be used as a group session you can find athletes within that group that can be placed accordingly.