I accept cookies from this site

We use cookies to help make this website better. To find out more about the cookies we use, please read our Cookies Policy. If you continue without changing your cookie settings, you consent to this use, but if you want, you can find information in our Cookies Policy about how to remove cookies by changing your settings.

Introduction
LTAD - a critique
Demands of the game
Profile of players
Functional screening
Resistance training
Speed and agility training
Integrated game conditioning
Periodisation
Content
Questions

In-season strength and power maintenance

We have described a combination of strength and power lifts and exercises in the strength and power mesocycle programme. The S&C coach will want, however, to ensure that strength and power are maintained during the in-season and so we present a 2-day combined strength and power programme which may be cycled with a max strength phase or a hypertrophy phase in blocks of 4-6 weeks throughout the in-season phase.

Strength & Power
Day 1 - Monday Reps Sets

Power clean (from blocks or mid-thigh)

4, 3, 2

3

Bench press

4, 3, 2

3

Box squat

4, 3, 3

3

Pull-ups

5 (weighted)

3

Day 2 - Thursday Reps Sets

Power snatch from hang

3

4

Loaded squat jumps

4

4

Bent over row

5

4

Push press

5

4

Crunches

12

3

Table 7. Strength and power maintenance programme.

In the routines described above, we have combined both max strength and power lifts and exercises to ensure that both qualities are developed and during the in-season at least maintained. Table 8 summarises the alternating pattern of max strength, power, combined strength and power during the macrocycle. The pre-season in this periodised plan is 12 weeks in duration and the needs of the players are for hypertrophy in the early phase of the pre-season progressing to max strength training in the latter stages of this mesocycle. A combination of max strength and power is then undertaken and is followed by a return to max strength training coinciding with the holiday period which has a reduced number of games. The second phase of the in-season starts with a single split hypertrophy routine which is then followed by phases of combined max strength and power and power mesocycles until the end of the season when a tapering approach is used to coincide with the final games of the season. Note tapering will be used in the programme to coincide with key games. Finally, the typical duration of each mesocycle is 6 weeks.

Period
Pre-season (12 weeks)
In-season 1 (12 weeks)
In-season 2
(24 weeks)
Hypert

X

X

X

Max St

X

X

Power

X

X

Combined St & Power

X

X

X

Unload weeks

4

8

12

16
20

24

28

32

36

40

44
46

Table 8. Periodised macrocyle showing mesocycles (ranging from 4 to 8 weeks) that vary from hypertrophy, max strength, power and combined strength and power routines.