Post-Season
and Summer Programs
The post-season portion of the program
begins 2 to 3 weeks after the completion of the season. Immediately after the season, the athletes
should take 1-2 weeks of active rest and test for their one-rep maximums in the
primary exercises. The post-season cycle
of the program lasts for 8 weeks.
Upon completion of the 8-week post-season
cycle, the athlete should again take a week of active rest and re-test their
1RM. Following this week of active rest,
the athlete will begin the summer training cycle of the program. The summer cycle normally lasts for 5-6
weeks, depending on the length of the summer vacation period, and leads up to
the start of the new school year.
Typically, the design of the post-season and
summer program will include both the standard linear format and the secondary
format. The first example shows the
post-season cycle in the standard linear format, and the summer cycle in the
secondary format. The second example
shows the post-season cycle in the secondary format, and the summer cycle in
the standard linear format.
The post-season programs should also
include endurance and sprint conditioning activities, plyometrics,
agilities, and med ball exercises. These
activities are included on the workout cards.
Again, use the exercise
menu to choose your exercises on the workout card.
Example 1
Post-Season Program –
8-week, 5-day standard linear program (3
days of weight training and 2 days of additional training)
Summer Program –
8-week, 4-day program variation (2 days
of weight training and 2 days of additional training)
Example 2
Post-Season Program –
8-week, 5-day program variation (3 days of weight training and 2
days of additional training)
Summer Program –
8-week, 4-day standard linear format (2
days of weight training and 2 days of additional training)
Below
is an example of a post-season and summer calendar that displays the training
schedule.
Summer Strength &
Conditioning Program in Calendar Format