By now you would have read about all the 4 training methods for improving your physical performance. If you have not, I suggest you go through them before reading this blog.
- Power Training (click here)
- Strength and Muscle Hypertrophy Training (click here)
- Plyometrics (click here)
- Balance and Stability (click here)
The Importance of Programming
Understanding each training method is just the beginning. The real challenge lies in programming them effectively over a weekly to monthly timeframe. Good programming leads to positive muscle adaptations—like increased strength and improved performance—while poor programming can result in overtraining and an increased risk of injury.
Off-Season Focus
During the off-season, your primary goal should be to build muscle strength and hypertrophy. This phase involves higher training volume and may result in muscle soreness 24-48 hours post-workout. Strength is crucial for developing power and performing plyometrics effectively, laying the foundation for higher intensity training in the pre-season.
Weekly Training Schedule
Here’s a sample weekly layout for your gym and conditioning sessions:
- Monday: Running Interval Training
- Tuesday: Rest or light activity (e.g., yoga/stretching/swimming/gentle bike)
- Wednesday: Gym Session 1 (Longer session)
- Thursday: Rest or light activity
- Friday: Slow long Easy Run (5-10km)
- Saturday: Gym Session 2 (Shorter session)
- Sunday: Rest or light activity
Note: Avoid scheduling two high-intensity sessions back-to-back (e.g., interval run followed by a gym session). Incorporate recovery sessions to improve blood flow and reduce stiffness.
Gym Program Overview
Session 1: (Approx. 1.5 hours)
- Power Training
- Select 1-2 exercises from the Power Training blog.
- Plyometrics
- Select 1-2 exercises from the Plyometrics blog.
- Strength Hypertrophy
- Stability
- Pick 1 exercise from the Stability blog.
Session 2: (Approx. 1 hour)
- Strength Hypertrophy
- Choose 2 lunges from the Strength blog and complete the specific muscle group training as outlined above.
- Stability
- Select 1 stability exercise.
Note:
- While completing the group of exercises within Strength & Hypertrophy, you can superset two exercises that work different muscle groups to make your workout more time-efficient. For example, you can superset the leg extension machine with Nordic hamstring curls.
- For each training method, follow the guidelines I have set up regarding the number of sets and repetitions. This information can be found in my other blogs.
Conclusion
By following this structured approach to your training, you can maximise your strength and hypertrophy gains during the off-season, setting yourself up for success in the pre-season. Always listen to your body and adjust your program as needed to ensure optimal recovery and performance.