Training Schedule

I am training my athlete for eight weeks during his off-season. To reach his goals, I have designed a four phase program that will be differentiated by intensity and volume. 

Overall Structure and Goals

Each week will include flexibility and speed training in the morning, and strength training in the afternoon. Every day my athlete will have flexibility in the mornings, and most days he will do speed training directly after.  His strength training will include one day each of upper body push exercises, upper body pull exercises, leg exercises, and explosion exercises. These exercises are described in further detail under the "Training Plan" tab. 

The breakdown and description of phases are as follows:

Phase 1 
Phase 1 will consist of only the first week of the program. During this week we will test his entry level speed, flexibility, and strength. Also, this week will include lower intensity, and higher repetitions during exercises. The goal of this week is to record base measurements, and introduce my athlete to the exercises and types of workouts he will be performing for the next eight weeks.


Week 1

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Morning	Rest	Intro Test	Flex/ Speed	Flex/ Speed	Flexibility	Flex/Speed	Flexibility
Afternoon	Rest	Intro Test	Upper Push	Lower	Upper Pull	Rest	Rest

Phase 2

Phase 2 will consist of three weeks, and will focus on increasing strength in all exercises. Intensity should begin to rise during all strength sessions. Flexibility should also begin to increase, as we will be working on this every day. Finally, we will be introducing plyometric exercises during this phase.


Weeks 2-4

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Morning	Flex/ Speed	Flex/ Speed	Flexibilty	Flex/ Speed	Flex/Speed	Flexibility	Flexibility
Afternoon	Upper Push	Lower	Flexibilty	Upper Pull	Explosion	Rest	Speed

Phase 3
Phase 3 will prove to be the most physically and mentally demanding. High intensity, and low repetitions will be our theme for these three weeks. Plyometric days will increase to two days a week, and all workouts will be based around ensuring peak performance for those two explosive movement days.


Weeks 5-7

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Morning	Flex/ Speed	Flex/ Speed	Flexibility	Flex/ Speed	Flex/Speed	Flexibility	Flexibility
Afternoon	Explosion	Upper Push	Lower	Flexibility	Explosion	Upper Pull	Rest

Phase 4
Phase 4 will consist of the last week of the off-season training. The first half of the week will seem normal, but starting on Wednesday we will tone the workouts down in intensity. Flexibility and stretching will increase, and we will shift our strength workouts to high volume, light weight exercises. My athlete will do a light full body workout on Friday, and Saturday will be our final test day. With these new measurements, we will be able to see exactly how much my athlete increased his speed, flexibilty, and strenght.

Week 8

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Morning	Flex/ Speed	Flex/Speed	Flexibility	Flex/ Speed	Flexibility	Final Test	Rest
Afternoon	Explosion	Lower	Push + Pull	Rest	Full Body	Final Test	Rest