Stability, Strength and Power. All of our sport programs are divided into training phases to ensure safe and proper progression between phases.
- • Stabilization endurance
- • Strength endurance
- • Hypertrophy
- • Maximal strength
- • Power
- • Recovery
- • Flexibility (Utilized in all Phases)
Why this format?
We like to incorporate a progression or periodization scheme in all training programs to ensure proper development of the body’s ligaments, tendons, skeletal structures, and muscles. Periodization allows the body to handle and adapt to increasing loads or stress. If an individual skips or avoids the beginning phases their ligaments and tendons will not be developed enough to support significant loads. Premature loading may result in ligament, tendon, and/or muscles sprains, tears or other related supportive injuries.
*Too little stress = little performance gains
*Too much stress = over use and injury
Progression is also about peaking or developing maximal physical ability for the athlete’s in-season contests. We believe that the human body cannot handle the highest levels of stress for extended bouts. Maintaining high intensity training with no recovery will most likely lead to overuse, both mentally and physically.
Once the season ends, the athlete enters their last phase of training, recovery. Forms of recovery vary from athlete to athlete. We emphasize a period of active recovery, where athletes are remaining physically active, but not necessarily focusing on their specific sport. Once the athlete’s body has fully recovered the periodization cycle starts over.
The phases of training are executed in order but will begin and progress at different times of the year depending on the sport. To help us chart the phases of training for each sport, calendars help us plan accordingly so the athletes peak appropriately to their specific season. Washington College athletes are tested every 4 to 6 weeks during their training cycles to determine conditioning levels. Each athletic team’s tests are based on their specific sport and conditioning goals.
Progression of Volume, Acute Variables:
Stabilization endurance- 12-20 reps, 1-3 sets
Strength endurance- 8-12 reps, 2-4 sets
Hypertrophy- 6-12 reps, 3-5 sets
Maximal strength- 1-5 reps, 4-6 sets
Power- 1-5 (S) 8-10 (P), 3-5 sets
Flexibility- dynamic stretching, Foam Roller/ Self my
Recovery- active recovery, light cycling or jog or complete rest