Post Pubescent Periodized Sports Conditioning Program

Specialization Stage (~15-18 year olds)

Early Preparation

Post Pubescent

  • Goal
    • General Conditioning
  • Strength
    • If < 1 year training
      • 8-12 Reps
        • 1-2 Warm-up Sets x 12 Reps
        • 1 Workout Set x 10 Reps
        • Merit Based Progression
    • If > 1 year training
      • Undulating Workloads (eg: 10 Reps / 5 Reps)
        • 5 set x 5 Reps
          • Progressively heavier loads each set
          • Optional Microloading on last set
        • 10 Reps
          • 1-2 Warmup Sets x 12 Reps
          • 1 Workout Set x 10 Reps
          • Merit Based Progressions
      • Include Deadlift, Squat, or Front Squat for foundation work
        • Particularly important if introducing Olympic-style weightlifts in subsequent phases
    • Change exercises monthly
      • Choose 1 basic exercise per major movement
        • bold or normal text, not italics
  • Power
    • Focus on Power Endurance
    • Plyometrics
      • 2-3 Low Intensity
    • Can be trained with Motor Skills
  • Speed
    • Focus on Anaerobic Endurance
    • First 5-6 Weeks
      • Long Tempo
      • 8-12 x 200-400m at 50% Intensity
        • Up to 600m for team sports
    • Next 5-6 Weeks
      • Short Tempo
      • 8-12 x 100-200m at 60-70% Intensity
  • Agility
    • Optional Agility Training
      • 3 Weeks
        • Bouts of 8-10 sec drills at >90% intensity with 1-2 min rest
        • Individual exercises
  • Cardio
    • Aerobic Base Training
    • Cycle between
      • Long Distance Aerobics (2000-5000 m)
      • Long Interval Training (800 - 1600 m) or Long Tactical Drills (2-5 min)
        • 3-4 bouts with 3-4 min rest interval
      • Short Interval Training (200-400 m) or Short Tactical Drills (30-60 sec)
        • 4-6 bouts with 4-5 min rest interval
    • Favor longer distances and durations
    • Begin lower intensity and progressively increase
  • Flexibility
    • Dynamic warm-up before speed, agility, sports practice, or competition
    • Static stretches or corrective work during cooldown only for areas suggested by the FMS to have low flexibility or functionals deficiencies
    • Perform weight training exercises through full range of motion

Late Preparatory

  • Goal
    • Specialization
    • Maximal Strength and Speed
  • Strength & Power
    • Continue to change exercises monthly
    • If <1 year training
      • 6-10 Reps
      • Begin with a warm-up and single workout set on weeks 1 & 2
      • second workout set is optional for the remainder of the month
    • If 1-2 years training
      • Continue >1 Year training from Early Preparation Period with new exercises every month
    • If >2 year training
      • Consider preliminary power training in preparation for more intense power training introduced during the Early Competitive period
      • If Olympic-style Weight Training will be beneficial to chosen sport
        • Begin progressive component lifts to learn Olympic-style Weightlifts
          • Three component lifts per workout
          • Cycle to new progressive component lifts each week
          • Example
            • Week 1: Deadlift, Hang Pull, High Pull
            • Week 2: Military Press, Push Pres, Split Jerk
            • Week 3: Overhead Squat, Press Under, Quick Drop
            • Week 4: Shrug, Hang Jump Shrug, Jump Shrug
      • If chosen sport is not one of the sports that may not benefit greatly from performing Olympic-style Weight Training
        • Consider preparing body for higher intense plyometrics by incorporating low to medium intense sports plyometrics applicable to chosen sport
      • Consider adding elastic band resistance to basic compound weight training exercises (Joy 2016)
        • 1 Session per week alternating with heavy workout without bands
        • Fast Days (Weight+Bands)
          • Loads based on Predicted 1RM calculated from 5RM on Heavy Day:
          • Undulating workloads every other week
            • Week A: 50% Weight + 25% Band
            • Week B: 40% Weight + 30% Band
          • Attempt to move load as quickly as possible on concentric contraction
          • 30-60 rest periods
        • Alternate with heavy workouts: 5 reps
          • Full Recover between heavier sets
            • Eg: 4-5 minute rest periods
          • Attempt new 5RM with1-2% greater resistance with spotter only if reasonably confident of success
          • Record new 5RM only if completed with good form
      • Continue performing specific auxiliary exercises recommended for particular sports
  • Speed
    • Focus on Maximum Speed and Starting Power
    • 6-8 Weeks
      • Bouts of 20-40m at 95-100%
      • Possible Drills 20-90 seconds at 95-100% Intensity
    • 6-7 Weeks (Optional with longer Preparatory Phase)
      • Bouts of 40-60 m at 95-100%
        • Only increase duration if proper form can be held
      • Low Starts of 10-15m at 80-100%
  • Agility
    • Focus on Stop & Go and Directional Change
    • 6 Weeks
      • Bouts of 15-20 sec drills
      • Individual exercises
    • 4-5 Weeks
      • Bouts of 20-90 sec drills, 80-90% intensity with 2-3 min rest
      • Individual and group exercises
  • Cardio
    • Cycle between
      • Long Distance Aerobics (2000-5000 m)
      • Long Interval Training (800 - 1600 m) or Long Tactical Drills (2-5 min)
        • 5-6 bouts with 2-3 min rest interval
      • Short Interval Training (30-60 sec) or Short Tactical Drills (30-60 sec)
        • 6-8 bouts with 3-4 min rest interval
      • Favor distances and duration more consist with work intervals in sport
      • Continue to progressively increase intensity
  • Flexibility
    • Same as Early Prep Phase
  • General Motor Skills
    • Can be performed during sports practice
    • May include either general motor skills or sports specific motor skills

Early Competitive

  • Goal
    • Conversion to Power
  • Notes
    • Reduced training volume & frequency throughout competitive season
      • Too high of volume increases fatigue
      • Fatigue is not conducive to quick and high velocity training
    • Days before major competition, taper volume further
      • Insures recovery with greater performance
  • Strength
    • Lower Volume
      • Fewer Exercises
      • Fewer Sets
      • Each Exercise 1-2x / week
    • <1 years training:
      • Warmup set + Workout set 6-10 Reps
      • 2x / week
    • 1-2 years training
      • 1 session per week
      • Warmup set + Workout set 5 Reps
    • >2 years training
      • 1 session per week
      • Optional Microloading on last set
      • Warmup set + Workout set 5 Reps + optional +1-2% attempt
    • Continue to change exercise monthly
  • Power
    • Low Volume
    • Sports Specific
    • >2 years training
      • Olympic-style weightlifts
        • Hang Power Clean
        • Hang Power Snatch
      • 3 Reps
      • Progressively heavier weight each ascending set
        • Eg: 25%, 50%, 70%, 90%, 100% 3RM
        • Optional +1-2% attempt
        • Technique and quickness has priority over weight used
    • Plyometrics
      • Jumps, Hops, Medicine and Power Ball Throws
      • Progression
        • Throughout month's, progress from lower to higher intensities
        • Perform specific warm up jump or throw (slower & shorter) directly before workout set(s)
        • Begin with single workout set and progress to additional sets throughout next few weeks
      • Bompa (2015) Recommendation
        • If <1 year weight training
          • 1-3 low intensity plyometrics
        • If 1-2 years weight training
          • 1-3 medium intensity plyometrics
        • If >2 years weight training with strong squat
          • 1-2 moderate intensity, 1 high intensity
      • Alternative plan is to perform one plyometric movement for each major movement pattern
        • 5-6 plyometrics, one for each major movement
        • Once a week, 3-4 days after weight training day (also once a week)
        • Begin with single workout set and progress to up to 3 sets for those movements applicable to chosen sport
        • >1 year training:
          • low or medium intensity plyo for each movement
        • >2 year
          • Medium to high intensity plyo for each movement
      • Change exercises monthly along with weight training exercises or stop plyometrics by graduating to Late Competitive Period
  • Speed
    • Focus on Maximum Speed & Acceleration
    • 4-5 Weeks
      • Bouts of 40-60m at 95-100%
    • If sport or position requires short rest periods
  • Agility
    • Position specific agility
    • Individual and group agility drills
  • Cardio
    • Sports specific practice
  • Flexibility
    • Same as Early Prep Phase

Late Competitive

  • Goal
    • Maintenance
  • Notes
    • Continued reduced Training Volume & Frequency
      • Days before competition, taper volume further
  • Strength
    • Same as Early Competitive Phase
    • Continue to change exercises monthly
  • Power
    • Each month choose variations of the Olympic lifts, if beneficial to chosen sport
      • Power Clean, Clean, Hang Clean, Power Snatch, Snatch, Hang Snatch, Power Clean & Jerk, Clean & Jerk
    • Consider no longer performing plyometrics during this maintenance period
      • Power increases have likely begun to plateau at this later stage
      • Heavy weight training weekly and sports events can maintain power
      • Stopping plyometrics allows body to recover from previous higher plyometric volume
  • Speed
    • Maintain maximum speed using drills and scrimmages
    • If position requires speed endurance (4 Weeks)
      • Bouts of 60-80m at 90-100%
        • Only increase duration if proper form can be held
      • Other form of Speed Work
        • eg: Starts of 20-40m at 90-100%
  • Agility
    • Maintain maximum speed using drills and scrimmages
  • Cardio
    • Sports specific practice
  • Flexibility
    • Same as Early Prep Phase

Post Season (Off Season)

  • General training and activities unrelated to sport
  • Optional weight training sessions
  • Optional cardio training sessions
  • Flexibility & Function Movement Correction

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