WebBall.com - Exercises Explained

Phases of Training

- Todd Seyler, SportSpecific (edited and with additional comments by WebBall)

This page introduces a series of articles
also available in chart form, along with more detailed explanations of the phases and specific exercises in the series. See submenu to left.

There are different phases that an athlete can follow for their workout.

Each phase is based off your 1 RM - one rep max - the maximum weight you can lift, or force you can apply, during a single repetition. Each athlete must perform a 1 RM prior to beginning the strength phase to determine their base performance. Then all sets/reps should be at a percentage of that (1RM %). Your 1 RM should be checked every several weeks to see if it has changed.

IF YOU HAVE ANY PRE-EXISTING INJURIES, BE CAREFUL ABOUT YOUR TRAINING. IT WILL NOT HELP YOUR CAREER IF YOU FURTHER AGGREVATE THOSE INJURIES!

Phase 1: Acclimation

Designed to acclimate the body to the lifting as well as, strengthen the ligaments, tendons, and other connective tissue

Will prepare the body for the rigors of the following phases and help prevent any type of stress related injuries
Recommended lifts: all lifts should be performed with a focus on form and technique
Set/rep suggestion: 3 sets of 8 - 10 reps (This should start at a low 1RM %, say 65%, to test respsonse and recovery rates then build to 90%)
Begin cardiovascular training 3x / week

Phase 2: Strength

Designed to develop a solid foundation to build a strong, functional body

Recommended lifts: squat, leg press, step-ups, lunges, bench press, incline press, military press, bent over rows, pulldowns…
Set/rep suggestion: 3-5 sets of 4-6 reps with about 85-95% of 1 RM performed 3x / week
Rest about 2-3 minutes between sets
Be sure to listen to your body - if your body hurts, especially in the shoulders or elbows, cut down on the weight you are using
Perform no longer than 6 weeks continuous training
Perform cardiovascular 3x / week

Phase 3: Power

Designed to increase explosive strength

Excellent opportunity to perform power lifts - power cleans, hang cleans, push press, etc. in conjunction with the lifts listed in the strength phase
Set/rep suggestion: 3-4 sets of 6-10 reps with about 75-85% of 1RM performed 4x / week
Rest about 2-3 minutes between sets
Key point - protect your lower back and your joints - don't over do it!
Perform no longer than 6 weeks continuous training
Perform cardiovascular at least 3x / week

Phase 4: Hypertrophy or Endurance

Designed to decrease body fat, and to prepare a player for the season

Recommended lifts: chest press, chest flyes, leg extensions, leg curls, squat, bicep curls, tricep extensions, row machines for the back…
Set/rep suggestions: 3 sets of 15-20 reps with about 55 - 65% of 1 RM performed 3-4x/week
Rest about 1-1 1⁄2 minutes between sets
Perform for 6 weeks of continuous training
Increase cardiovascular to 5x / week