Winter
Programs
Upon
completion of the post-season program, the athletes should take one week of
active rest. The only lifting that will
be done during this week is the testing to find the athlete’s new one-rep
maximum in the primary exercises. These
1RM will be used for the winter training cycle.
Once again, the coach may also test the athletes in any other exercises
or agilities that they deem necessary.
The winter
program will begin immediately following the week of active rest and testing. The winter program is also an eight-week
cycle. In this section, there are 3
samples of winter programs. The first is
an example of a variation of the standard program. In our program, I will typically use a
variation format in the winter after using a standard linear format in the
post-season program which allows for variety in the training routine.
The second
example is in the standard linear format with some variations in the lifting
regimen. The third example is the
alternating program. It will take some
time for the coach to determine which format works the best for their
program.
All of
these programs include a 5-day training schedule. Three of the days will include weightlifting,
while the other 2 days will include a variety of other training
activities. Again, use the exercise menu to choose your
exercises on the workout card.
5-Day Winter Programs (3 days of weight
training, 2 days of additional training)