Training Methodology

It has long been accepted that periodization for weight training is the best way to increase strength gains. More specifically, with the implementation of Olympic lifts, the strength gains can progress into power gains. To keep it simplistic, periodization for weight training normally follows these steps (keeping it simple!):
  1. Hypertropy - High reps and building a strength and endurance base. The repetition scheme here is normally high in the 15 rep range and exercises are sometimes cycled together keeping the rest periods short.
  2. Strength Training - Lower reps with heavier weight to concentrate more or strength gains. The repetition scheme here is normally 6-10 reps and a longer rest period is used.
  3. Max Strength and Intro to Power Lifts – Here building MAX strength with HEAVY weight and low reps is used along with having a long rest period. If Olympic lifts are used in a program, more of a focus and time are dedicated to transferring the strength gains made with 1-3 to power gains.
  4. Max Power Lifts – If power is the goal, then in level 4, Olympic lifts take up the majority of the time. Strength gains are still important, but normally they are done at the end of a workout.
  5. Active Rest – After all 4 levels are completed and gains are acquired, an active rest period of 1 or 2 weeks is the norm. When an athlete wants to resume lifting, they start back over at level 1 but hopefully with a much better base built.
The same can be implemented with Speed, Agility, and Power (power for body movement and not weights). This can be done in conjunction with the 5 levels of weight training, and if done together, they greatly enhance each other. Simply put, “periodization” for Speed, Agility, and Power looks something like this (again, keeping it simple!):

Speed – Green means GO! You see a green light, put the pedal to the medal and explode, accelerate, get to top Speed, and maintain that top Speed as long as you can.

Agility – Red means STOP! If you increase your Speed and Power, the majority of Agility training is teaching the body how to breakdown and stop to change directions (COD).

Power – Blue is a combination. Power is used to explode into acceleration for both Speed and Agility and the more Power an athlete has, the more ability he/she has to decelerate.

Level Speed Agility Power
1) Preconditioning-Instructional, Body Movement, Aerobic Conditioning Speed Dynamics and Muscle Memory Agility Dynamics and Muscle Memory Power Dynamics for Power Transfer and Muscle Recruitment
2) Sports Conditioning- Anaerobic Conditioning Master Muscle Memory and Develop Stride Length Master Muscle Memory and Develop Footwork Base Total Body Weight Conditioning
3) Game Shape Conditioning- Interval Training Recruitment of Stride Frequency and Power Footwork Patterns into Getting Low at COD Points Add Weights to Body Weight Conditioning Exercises
4) Peak Performance- Performance Gains Sequence Stride Length, Frequency, and Power Sequence Accel., Decel., Footwork, Get Low, COD Body Weight Explosion
5) Active Rest Light Cardio Flexibility Pool Work