STRENGTH TRAINING PROGRAM DESIGN

Strength Training Program Variables

The are several variables to consider when planning your strength training program (load, rest period,
level of difficulty, sets, reps, number of exercises, etc.) and how you implement each variable will be
determined mainly by the base level of strength of your athletes and the phase of the season.

As mentioned in Chapter 1, it is recommended that you do a thorough fitness assessment of your players
at beginning of the off-season. The tests you use to assess local muscular endurance will give a good
indication of basic strength and therefore the loads each player is capable of.

In the first part of the off-season, the goal will be to develop basic strength using 4 to 6 exercises (2 core,
1 to 2 upper-body, 1 to 2 lower-body). Perform 2 to 3 sets per exercise and 6 to 12 repetitions per set. For
isometric exercises such as the plank or hip bridge, have the players hold the position for 30 to 45
seconds. The rest periods between sets should be about 90 seconds. At this point, have all players start
with beginner level exercises. When the athlete can do more than 12 repetitions, they should progress to a
more advanced exercise (for example, progressing from standard to triceps push-ups).

As the off-season carries on and players get stronger and their work capacity increases, you may increase
the number of exercises to 6 or 7. More emphasis should be placed on developing eccentric strength. It is
also important that you vary the exercises in the routine to prevent boredom as well as stagnancy.

The major strength training priority of the pre-season is to develop strength endurance. The best method
to do this is circuit training. The circuit should have at least 5 strength exercises. The rest period between
exercises should be no more than 30 to 45 seconds, which should consist of the players moving quickly
from one station to the next. Choose exercises that your players will be able to perform for 12 to 15
repetitions or hold for 45 seconds, and do 2 or 3 cycles of the circuit. The entire routine should not take
more than 25 minutes. (You may opt not to include ball-oriented stations, depending on the technical or
tactical objectives of the session.) You should do a fitness assessment prior to the pre-season so that you
have an accurate idea of where your players stand in terms of strength gains.

During the in-season, the strength training goal is to maintain the basic strength and strength endurance
levels achieved during the off and pre-seasons. It is not necessary to do strength training more than one a
week and the methods and exercises you choose can vary between focusing on basic strength and strength
endurance.

Table 6.1 summarizes the main variables to consider, and appropriate recommendations, when designing
the strength training program for your players.