As a high school athlete, it’s important to have a well-structured training program that focuses on developing strength, power, and speed.
Periodization is a training approach that divides the training cycle into different phases, each with a specific goal and training focus. In this blog post, we will discuss the correct periodization protocols for strength, power, and speed training for high school athletes.
Periodization is a systematic approach to training that involves dividing the training cycle into distinct phases. Each phase has a specific goal and training focus, allowing athletes to progress and peak at the right time. The three main phases of periodization are:
- Macrocycle: This is the overall training period, usually spanning a year or a season. It is divided into smaller cycles, such as mesocycles and microcycles.
- Mesocycle: A mesocycle typically lasts 4-6 weeks and focuses on a specific aspect of training, such as strength, power, or speed.
- Microcycle: A microcycle is a shorter training period, usually lasting a week. It includes specific workouts and training sessions.
Now, let’s dive into the correct periodization protocols for strength, power, and speed training for high school athletes.
Strength is the foundation for athletic performance. To develop strength effectively, high school athletes should follow a periodization protocol that includes the following phases:
- Hypertrophy Phase: This phase focuses on building muscle size and increasing overall strength. It involves moderate to high volume training with moderate intensity. Exercises like squats, deadlifts, bench presses, and lunges are commonly included.
- Strength Phase: In this phase, the focus shifts to increasing maximal strength. The volume decreases, but the intensity increases. Athletes should perform exercises with heavier weights and lower repetitions.
- Power Phase: The power phase aims to convert strength into explosive power. It involves performing exercises at high speed with lighter weights. Plyometric exercises, Olympic lifts, and medicine ball throws are commonly included.
Power is the ability to generate force quickly. To develop power effectively, high school athletes should follow a periodization protocol that includes the following phases:
- Strength Phase: As mentioned earlier, strength is the foundation for power. High school athletes should start with a strength phase to build a solid base.
- Power Phase: This phase focuses on developing explosive power. Athletes should perform exercises that involve quick and explosive movements, such as plyometrics, Olympic lifts, and medicine ball throws.
- Maintenance Phase: Once power has been developed, it’s important to maintain it throughout the season. This phase includes regular power-focused workouts to sustain the gains made during the previous phases.
Speed is crucial for many sports, and high school athletes can improve their speed through proper periodization. Here are the recommended phases for speed training:
- Acceleration Phase: This phase focuses on improving acceleration and initial burst of speed. Athletes should perform exercises that emphasize explosive starts, such as sprints, shuttle runs, and resisted sprinting.
- Maximal Speed Phase: In this phase, the focus shifts to developing top-end speed. Athletes should perform exercises that allow them to reach their maximum speed, such as flying sprints and overspeed training.
- Maintenance Phase: Similar to power training, speed training also requires a maintenance phase to sustain the gains made during the previous phases. Athletes should include regular speed-focused workouts throughout the season.
Remember, it’s important to consult with a qualified coach or trainer to design a periodization program that suits your specific needs and goals. They can help you tailor the protocols to your sport, individual strengths, and weaknesses.
By following the correct periodization protocols for strength, power, and speed training, high school athletes can optimize their performance and reach their full potential. Stay consistent, work hard, and enjoy the journey towards becoming a better athlete!
If you have any further questions or need assistance with your training program, feel free to ask. I’m here to help you succeed!