Phase 3 - Late Pre-Season to In Season
Conversion to PowerIn this phase, you build on the strength developed in phase 2 with training that will increase your ability to move a load at high velocity. Power is the combination of strength and speed. Power training requires that you lift lighter weights than you did in the strength phase, yet with explosive intent. You need to rest adequately between repetitions and sets so that each movement is done as fast as possible. The number of sets can be less than phase 1. There is no point to training like this when you're fatigued.
Time of year: late pre-season and in-season
Duration: 4 weeks ongoing
Days per week: 2 to 3
Reps: 8 to 10
Sets: 2 to 3
Rest between repetitions: 10 to 15 seconds
Rest between sets: at least 1 minute or until recovery
Phase 3 Exercises
- Barbell or dumbbell hang clean
- Romanian deadlifts
- Cable push pull
- Barbell or dumbbell push press
- Incline machine rows
Points to Note
- In power training, it's important that you're relatively recovered for each repetition and set so that you can maximize the velocity of the movement. The weights should not be too heavy and the rest periods sufficient.
- At the same time, you need to push or pull reasonably heavy loads to develop power against reasonable resistance. Lift heavier than phase 1 but lighter than phase 2.
- The Olympic lift elements -- hang clean, deadlift, push press -- require some technical ability to get right. Use a knowledgeable strength and conditioning coach, if possible, to fine tune these lifts.
Phase 4 - In Season
Maintenance of Strength and PowerAlternate phase 2 (Strength) and phase 3 (Power) for a total of two sessions each week. Every fifth week, skip weight training to assist recovery.
Points to Note
- Try to allow at least two days between any strength session and a game.
- Try not to do strength training on the same day as you work out on the field -- or at least separate workouts morning and afternoon.
- Rest completely from strength training one week in five. Light gym work is OK.
- Use your judgment. Don't sacrifice ball skills training for weight work if you have limited time available.
Phase 5 - Off Season
Now it's time to rest up. You need this time for emotional and physical renewal. For several weeks, forget about football and do other things. Staying fit and active with cross training or other activities is a good idea.
Give yourself plenty of time to do it all again next year.
