Table 6.1 Variables and Guidelines for Strength Training Program Design
Phase of
Season
Strength Training
Focus
Number of
Exercises
Sets (and
repetitions)
Per Exercise
Rest Period
For Exercises
Early Off-
Season
Basic Strength
4 to 6
2 to 3 (6 to 12)
90 seconds
Late Off-
season
Eccentric Strength 6 to 7 3 to 4 (6 to 12) 90 to 120 seconds
Pre-Season
Strength Endurance 5 to 6 2 to 3 (12 to 15) 30 to 45 seconds
In-Season
Maintenance of Off
and Pre-Season
Strength Gains
Varies Varies Varies
From my experience working with youth and amateur athletes, the challenge for the coach (and it is
certainly a big challenge) is that there will be a large variation in strength amongst the players. I have
coached youth teams in which some players could easily perform 10 push-ups, whereas others were not
capable of doing one. That is why fitness assessments at the start, and at various points throughout the
season, is so important. As a coach, you have to carefully monitor your athletes and assign exercises with
the appropriate level of difficulty to each individual. If you give the same exercise to every player, then it
may be a breeze for some or way too challenging for others.