The 5 Key Phases of Your Strength & Conditioning Program

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The 5 Key Phases of Your Strength Conditioning
Program

• By repathleticsco.com

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INTRODUCTION

• You need to take of various factors when you are
  considering Strength And Conditioning Programs
  for athletes. Let us have a look at some factors
  that you should take into consideration
• The age and experience of your athletes
• Duration of the training session
• Practice and competition schedule
• Number of weekly training sessions
• What equipment you use for training sessions

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CONTINUED...

• The first and foremost thing that you need to do
  is to start simple. While you are lifting
  weights, it is very important to know about sound
  movement patterns. You can start with a few
  movements that you feel are the most important
  for you and your athletes. You should always
  start with few exercises as with this, you will
  get sufficient time to teach your athletes the
  proper techniques. Depending on some situations,
  you may need to train these athletes for a year
  or more than that., never be in a hurry. Teaching
  things right for the first time will ensure that
  you need not teach it again.

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THINK FOR LONG TERM

• If you know what things are important for you
  programmatically, then it is time to put your
  strength and conditioning plan together. You
  should always think where you want to take your
  athletes and also you should think long term.
  Always think about what movement you should work
  towards and for which competitions the athletes
  are working for.

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DIFFERENT PHASES

• Phase 1 General Preparation
• Phase 2 Basic Strength
• Phase 3 Strength-Power
• Phase 4 Peaking
• Phase 5 Active Rest

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Phase 1 General Preparation

• This is the first phase. Working in this phase is
  very general and its main aim is to condition the
  body and increase the lean mass. Also, it helps
  to increase the short -term endurance. The reps
  in this phase are higher in number and the
  weights are lighter. The main purpose is to make
  athletes learn and practice or teach different
  movements. This includes those movements that
  will be the foundation of your lifting programs
  like Deadlift, Bench Press, Front Squat, Squat
  and much more.
• If you are a Personal Trainers Westchester NY
  make sure that your athletes recover from any
  wear and tear that they have experienced. This
  phase can be as little as two weeks or six weeks
  long. Most of the time, the phases will last for
  about 3-4 weeks. This is a very important phase
  as it will prepare the athletes for strength work
  that they will experience later in their
  training. You may see that this may not be the
  exciting phase for your athletes, but it is very
  important to get their bodies ready for more
  intense and heavier phases to come.

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Phase 2 Basic Strength

• The next phase is known as the Basic Strength
  phase. The main goal is to increase the specific
  strength of the athletes. This is important as it
  is the foundation for future power and
  high-intensity work. The sets and reps for this
  phase are generally small, like 3-5 sets of 5
  reps.
• Phase 3 Strength- Power
• The third phase is the strength power phase. In
  this, the athlete is trained using 3-5 sets and
  includes 2-3 reps in the main lifts of their
  program.
• Phase 4 Peaking Phase
• This is the Peaking phase. It is used to taper
  the athletes in the last few weeks before a major
  competition. The training here is done using 1-3
  sets of 1-3 reps and with high intensity. Here,
  the main function is not to wear out the athletes
  and allow them to regain the full stamina before
  they compete.

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Phase 5 Active Rest

• After the season ends, the athlete should take
  the rest of 2-3 weeks. After an initial week of
  rest, the athlete can begin some light training
  with a low volume of work and very low
  intensities. The main aim is to get complete
  recovery from the season.
• CONCLUSION
• You should take notice that the above-mentioned
  things are general recommendations and every
  situation is different. While training, you
  should know that effective strength and
  conditioning programs are the keys to success.

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CONTACT US

• For any information about our services, please
  feel free to contact us
• Visit https//repathleticsco.com/
• Call us 914-341-1855
• Address 2335, Boston Post Road, Larchmont, NY
  10538