Spring/ Summer Programs

The spring/summer program begins 2-3 weeks after the completion of the winter program. Immediately after the winter program, the athletes should take 2-3 weeks of active rest and test for their one-rep maximums in the primary exercises. The spring cycle of the program lasts for 8 weeks.

Upon completion of the 8-week spring 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 8 weeks, depending on the length of the summer vacation period, and leads up to the start of fall practice.

Typically, the design of the spring and summer program will include both the standard and secondary formats. The first example shows the post-season cycle in the standard 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 format.

The summer program should also include endurance and sprint conditioning activities, plyometrcs, 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

Spring 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

Spring 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 program (2 days of weight training and 2 days of additional training)

Below is a variation of the post-season and summer program in a calendar format that displays the training schedule.

Summer Strength & Conditioning Program in Calendar Format