Athlete Periodization Training

This program is designed to develop:

foundational strength, mobility, and athleticism through structured periodization.

A systematic approach to training not only prepares the body for higher intensity activity, reducing the risk of injury, but also enhances performance by maximizing force production and efficiency. Studies by Bompa & Haff (Periodization: Theory and Methodology of Training) and Issurin (Block Periodization: A New Approach to High Performance Training) confirm that structured periodization leads to superior athletic development.

While increasing strength and muscle mass is essential, excessive hypertrophy can hinder speed, agility, and sport-specific movements. Therefore, this program carefully periodizes strength, power, and athletic development to ensure optimal balance throughout the year. Off-seasons focus on General Physical Preparation (GPP), hypertrophy, and maximal strength, while in-season training shifts to skill work, movement quality, and central nervous system (CNS) recovery to sustain peak performance during competition.

The main areas of improvement targeted by this program revolve around seven primary movement patterns: Sprint, Jump, Squat, Hinge, Push, Pull, Carry.

Each block lasts 8 weeks, with a deload week in between for CNS, mental, and muscular recovery. Full range of motion (ROM) is prioritized in the early phases to develop strength and tissue resilience, then strategically tapered later to focus on power output and CNS efficiency.

Block 1: General Physical Preparation (GPP) & Conditioning

📌 Based on concepts from Verkhoshansky (Supertraining) and Issurin (Block Periodization)Week 1: Testing week to assess baseline strength, movement efficiency, and conditioning.

Weeks 2-8:

• Full-body workouts with high repetitions (12-20 reps) and low set counts (1-3 sets) for tissue adaptation and muscular endurance.

• Gradual progression of set volume to improve work capacity.

• Training frequency: 3x per week, with 2-3x per week cross-training for conditioning and injury resilience, including:

• Jump rope

• Biking

• Repeat sprints (70-90%)

• Rowing machine

• Extensive plyometrics

• Jogging (forefoot focus for elastic energy return)

Block 2: Hypertrophy & Isometric Strength

📌 Guided by Brad Schoenfeld’s (Science and Development of Muscle Hypertrophy) research on optimal rep ranges and tempo training.

• Transition to upper/lower split workouts.

• Lower rep range (5-12 reps) and increased set volume (3-5 sets) for muscle growth.

• Long-duration isometrics at weak positions to improve control and positional strength.

• Maintenance of GPP conditioning by finishing workouts with a high-rep set.

• Gradual introduction of explosive movements:

• Jump squats

• Lunge jumps

• Sprinting

• Emphasis on posterior chain (glutes, hamstrings, lower back) for enhanced power development.

Block 3: Strength & Power Introduction

📌 Modeled after Westside Barbell’s Conjugate System and NSCA guidelines on strength progression

• Shift to a powerlifting-style split for maximal force production.

• Introduce contrast training to integrate power early:

• Heavy squats → Speed squats

• Deadlifts → Explosive kettlebell swings

• Lower rep range (3-5 reps), higher set volume (5-8 sets).

• Strength maintenance from Block 2, while incorporating explosive movement patterns.

• Continued mobility and stretching focus for optimal force application.

Block 4: Athletic & Explosive Training

📌 Inspired by Charlie Francis’ sprint training and Verkhoshansky’s Depth Jump principles

• Shift from heavy weights to high-velocity movements.

• Training focus moves toward a sprinter/athlete model:

• Max sprints

• Max jumps

• Fast, dynamic lifts (Olympic lift variations, med ball throws)

• Strength maintenance (85-90% 1RM for low reps) to retain force output.

• Prioritization of speed & power over hypertrophy.

Block 5: Retest & Performance Assessment

📌 Validated by NSCA (Journal of Strength & Conditioning Research, 2018) on performance tracking

• Reassess speed & power output:

• Timed sprints, jump height testing

• Retest strength across the five main movement patterns to track progress.

Recovery & Nutrition – The Key to Unlocking Progress

📌 Research from Matthew Walker (Why We Sleep) and Dr. Eric Helms (The Muscle & Strength Nutrition Pyramid)Training is only half the battle—recovery and nutrition dictate progress. Without proper recovery, strength gains, muscle growth, and overall performance will be compromised. DO NOT TAKE THIS LIGHTLY.

1. Nutrition – Fueling Performance & Recovery

• Protein (~1g per pound of body weight): Essential for muscle repair & growth. (Schoenfeld et al., 2018)

• Carbohydrates (Main energy source!): Complex carbs (rice, potatoes, oats) fuel training & replenish glycogen.

• Healthy Fats: Support hormone production, joint health (avocados, nuts, fish).

• Hydration is non-negotiable: Dehydration = loss of strength & cognitive function. (Sawka et al., American College of Sports Medicine).

2. Sleep – The Ultimate Recovery Tool

• 7-9 hours per night is mandatory for optimal muscle repair, hormone balance, and CNS recovery.

• Sleep deprivation leads to decreased strength, slower recovery, and increased injury risk. (Walker, 2017)

• Fix your sleep schedule, reduce screens, and sleep in a cool, dark room.

3. Active Recovery & Mobility Work

• Active recovery days (walking, stretching, mobility drills) aid muscle repair.

• Post-workout stretching & foam rolling maintain flexibility & reduce soreness.

• Contrast therapy (hot/cold exposure) accelerates muscle recovery.

4. Managing Fatigue & Listening to Your Body

• Deload weeks prevent burnout—do not skip them.

• Track fatigue levels (HRV monitoring, sleep tracking) to adjust intensity when necessary.

  
  

Final Thought – Recovery is What Separates Good from Great

Elite athletes treat recovery as seriously as training because it determines consistent progress. If you train hard but don’t fuel or recover properly, your results will be limited. But if you optimize recovery, strength gains, speed, and athleticism will skyrocket.

Train hard. Recover harder. Get results.