The first phase we go into is called the Foundation Phase. During this time, we are reintroducing our body to the gym after taking time off to rest after a full season of being torn down. Our goal is to get used to the movements and prepare the body for more intense training as we progress. This Phase is three weeks in duration.
From there we go into four, four-week Phases over which time our goal is to build strength, size, stamina, stability and power. In your programming you will see that, often times, the exercises and movement patterns stay the same, but the load changes. The program is designed so that in each Phase you load the body for three weeks, and then unload for a week (a time for the body to collect itself and recover to avoid overtraining and plateau). The three week load and one week unload cycle (four total weeks) will be repeated four times in preparation for the season.
- Foundation – Get back in the flow of the gym. Prepare the body for more intense work in the upcoming Phases. Focus on Prehab, Scap, and Core work along with the Strength Program.
- Phase 1 – This is the Hypertrophy Phase where we are trying to build a little bit of size, especially for more underdeveloped athletes.
- Phase 2 – This is the Strength Phase where the goal is to increase our maximum strength. We have a solid base from which build upon.
- Phase 3 – This is the Power Phase. During this four-week period we are performing more plyometric type exercises in addition to our Strength programming.
- Phase 4 – The final Phase before the season begins is the Sport Specific Phase. The programming during this Phase more directly mimics the work that will be done during the season.
