Heading into the week of March 6th, expect to see an increase in volume as we build our foundation.
From March 13th – March 24th, plan for a transitional period. Over these two weeks, there will be intentional changes in exercises, an increase in volume, and decrease in intensity. As we transition from winter sports to warmer weather activities, we need to account for stressors being put on the body. Transitional periods are a great way to push past plateaus and move to the next training phase, or season, with newly developed momentum.
You will see an emphasis on unilateral lower body training to provide support for the unilateral movements you’re doing outside the gym. For example, walking, running, and skiing. We will also implement dynamic work by moving lighter weight, quickly, with proper form and technique. You may also see an addition of chains or bands to increase output of muscle activation. Lastly, there will be heavy movements paired with sprints or sled marches which utilizes a contrast in movement. This contrast training builds strength, power output, and endurance.
If you want to read more on the methods we’re implementing, we recommend researching: unilateral training, bilateral deficiency, accommodating resistance or dynamic training, and contrast training.
The last week of March and beginning of April will focus on building into the next training block which will include one rep max testing. This training phase is being developed by the team as we speak!
1-Cormier, P., Freitas, T. T., Rubio-Arias, J. Á., & Alcaraz, P. E. (2020). Complex and contrast training: does strength and power training sequence affect performance-based adaptations in team sports? A systematic review and meta-analysis. The Journal of Strength & Conditioning Research, 34(5), 1461-1479.
2-Argus, C. K., Gill, N. D., Keogh, J. W., McGuigan, M. R., & Hopkins, W. G. (2012). Effects of two contrast training programs on jump performance in rugby union players during a competition phase. International journal of sports physiology and performance, 7(1), 68-75.
3-Bobbert, M. F., de Graaf, W. W., Jonk, J. N., & Casius, L. R. (2006). Explanation of the bilateral deficit in human vertical squat jumping. Journal of applied physiology, 100(2), 493-499.
4-Arazi, H., Mohammadi, M., Asadi, A., Nunes, J. P., & Haff, G. G. (2021). Comparison of traditional and accommodating resistance training with chains on muscular adaptations in young men. The Journal of Sports Medicine and Physical Fitness, 62(2), 258-264.
5-Appleby, B. B., Cormack, S. J., & Newton, R. U. (2019). Specificity and transfer of lower-body strength: influence of bilateral or unilateral lower-body resistance training. The Journal of Strength & Conditioning Research, 33(2), 318-326