Are you preparing for a spring competition, or is your son or daughter gearing up for spring sports at school? If so, now is the time to start preparing in order to facilitate improvements in long-term training and performance. Planning is key as you go through different cycles or periods shifting your training priorities from non-sport specific activities of high volume/low intensity to more sport specific activities of low volume/high intensity to prevent overtraining and optimize performance. These periods typically occur over many weeks and months, but don’t worry if you’re only 4-6 weeks from the start of your season, you can still make some ground in that time.

Preseason

This period can last anywhere from 6 weeks to 3 and a half months and focuses on increasing the intensity of sport-specific training and more attention is given to the drills and skills of the sport you’re preparing for. Resistance training for this period primarily focuses on gaining strength and power and is performed 3 days per week. Intensity is high, performing strength training exercises between 75-95% of your 1 repetition maximum, and performing plyometric movements, speed, and agility drills. Volume is low, meaning low sets and repetitions, however for plyometric movements, speed, and agility drills repetitions will be higher.

Examples:

Tennis player – Ladder drills (speed, agility; 3 sets of a series of 5 drills), Back lunge with Pallof press (3 sets x 10 repetitions), Side medicine ball throw against the wall (3 x 5 @ 90% 1RM)

Baseball player – Plyometric push-ups (3 sets x 10-15 repetitions), Scissor jumps with rotational medicine ball slam (3 x 10), Barbell push press (3 x 5 @ 85% 1RM)

Runner – Back lunge to high knee jump (3 x 10), Hill sprints (3 x 6-8), Barbell step ups (3 x 5 @ 85% 1RM)

In-Season

This period will last the length of the season and can have some carry over from the preseason as you start to peak. This is usually when the season has started and you’re going through 3 weeks of practices before the first game, match, meet, or race. This has the same parameters for preseason, but you’re looking to maintain and possibly improve strength, power, and anaerobic conditioning. The intensity is very high, 95-100% of your 1 repetition maximum with 1-3 sets of 1-3 repetitions per exercise. Once the season is under way, you’ll be in a maintenance period where your training days will drop to twice a week with moderate intensity, strength training exercises at 80-85% of your 1 repetition maximum with 2-3 sets of 6-8 repetitions per exercise. Here you’re maintaining your strength and power, but not overdoing it so you can save your energy for competition.

Examples:

Tennis player – Line sprints (3 sets), Side lunge with upward chop (2 x 10), Forward lunge with downward chop (2 x 10)

Baseball player – Push jerk (2 x 3 @ 80% 1RM), Side lunge with upward chop (2 x 10), Single leg RDL with rotation (2 x 10)

Runner – Power clean receiving in staggered stance (1 x 5 @ 85% 1RM), Back lunge with upward chop (2 x 10), Walking barbell lunges (2 x 8 @ 80% 1RM)

If you’re having trouble determining what you need to do before your upcoming competition season or before your first big race of the year, stop in and we’ll get you started.

Beacon Physical Therapy

At Beacon Physical Therapy, we support our patients in leading a healthy life and establishing a healthy lifestyle. And remember, if you are having an issue, make an appointment today. We’d love to meet you and get you back to doing what you love.