The final countdown - 9 to go

To meet the requirements of a POWER focused training session, the athlete needs to perform:

• very heavy weight of 80- 95% or 1-3 RM, 2-10 reps, 3-5 sets, fast speed with 5-8 min rest and a frequency of 4-6 sessions

• heavy weight of 70-80% or 3-8 RM, 2-6 reps, 3-5 sets, slow speed with rest of 3-5 minutes and a frequency of 3-5 sessions

• medium weight of 60-80% or 8-15 RM, 6-12 reps, 4-6 sets, slow speed with 1-2 minutes rest and a frequency of 3-5 sessions

• light weight of 40-60% or 15-20 RM, 15-40 reps, 1-3 sets, fast speed with 30-60 seconds rest and a frequency of 2 - 3 sessions

To meet the requirements of a STRENGTH focused training session, the athlete needs to perform:

• very heavy weight of 80- 95% or 1-3 RM, 2-10 reps, 3-5 sets, fast speed with 5-8 min rest and a frequency of 4-6 sessions

• heavy weight of 70-80% or 3-8 RM, 2-6 reps, 3-5 sets, slow speed with rest of 3-5 minutes and a frequency of 3-5 sessions

• medium weight of 60-80% or 8-15 RM, 6-12 reps, 4-6 sets, slow speed with 1-2 minutes rest and a frequency of 3-5 sessions

• light weight of 40-60% or 15-20 RM, 15-40 reps, 1-3 sets, fast speed with 30-60 seconds rest and a frequency of 2 - 3 sessions

To meet the requirements of a HYPERTROPHY focused training session, the athlete needs to perform:

• very heavy weight of 80- 95% or 1-3 RM, 2-10 reps, 3-5 sets, fast speed with 5-8 min rest and a frequency of 4-6 sessions

• heavy weight of 70-80% or 3-8 RM, 2-6 reps, 3-5 sets, slow speed with rest of 3-5 minutes and a frequency of 3-5 sessions

• medium weight of 60-80% or 8-15 RM, 6-12 reps, 4-6 sets, slow speed with 1-2 minutes rest and a frequency of 3-5 sessions

• light weight of 40-60% or 15-20 RM, 15-40 reps, 1-3 sets, fast speed with 30-60 seconds rest and a frequency of 2 - 3 sessions

To meet the requirements of an ENDURANCE focused training session, the athlete needs to perform:

• very heavy weight of 80- 95% or 1-3 RM, 2-10 reps, 3-5 sets, fast speed with 5-8 min rest and a frequency of 4-6 sessions

• heavy weight of 70-80% or 3-8 RM, 2-6 reps, 3-5 sets, slow speed with rest of 3-5 minutes and a frequency of 3-5 sessions

• medium weight of 60-80% or 8-15 RM, 6-12 reps, 4-6 sets, slow speed with 1-2 minutes rest and a frequency of 3-5 sessions

• light weight of 40-60% or 15-20 RM, 15-40 reps, 1-3 sets, fast speed with 30-60 seconds rest and a frequency of 2 - 3 sessions

A periodised plan across the course of an entire year has 4 phases. The PREPARATORY phase should be focused on:

• Pre -season work to develop general fitness. Should be 4-10 weeks in length and have an aerobic focus.

• Includes pre - season games, timeframe of 4 - 6 months and is specific to physical activity of the athlete

• Training during competitive season. Peaking and tapering is essential. Length of phase is determined by the sport of choice

• Off - season. Psychological and physical break. 2 - 6 weeks. Maintain base fitness

A periodised plan across the course of an entire year has 4 phases. The PRE-COMPETITION phase should be focused on:

• Pre -season work to develop general fitness. Should be 4-10 weeks in length and have an aerobic focus.

• Includes pre - season games, timeframe of 4 - 6 months and is specific to physical activity of the athlete

• Training during competitive season. Peaking and tapering is essential. Length of phase is determined by the sport of choice

• Off - season. Psychological and physical break. 2 - 6 weeks. Maintain base fitness

A periodised plan across the course of an entire year has 4 phases. The COMPETITION phase should be focused on:

• Pre -season work to develop general fitness. Should be 4-10 weeks in length and have an aerobic focus.

• Includes pre - season games, timeframe of 4 - 6 months and is specific to physical activity of the athlete

• Training during competitive season. Peaking and tapering is essential. Length of phase is determined by the sport of choice

• Off - season. Psychological and physical break. 2 - 6 weeks. Maintain base fitness

A periodised plan across the course of an entire year has 4 phases. The TRANSITION phase should be focused on:

• Pre -season work to develop general fitness. Should be 4-10 weeks in length and have an aerobic focus.

• Includes pre - season games, timeframe of 4 - 6 months and is specific to physical activity of the athlete

• Training during competitive season. Peaking and tapering is essential. Length of phase is determined by the sport of choice

• Off - season. Psychological and physical break. 2 - 6 weeks. Maintain base fitness

There are 3 variations of Interval Training. HIIT (High-Intensity Interval Training) can be described as:

• bursts of 85-95% MHR exercise, interspersed with short periods of rest

• exercise that draws on the lactic acid and ATP-PC systems as intervals are at 100% effort

• exercise that draws on the aerobic system as intervals are at 80-95% MHR

• exercise loved by the English football teams as it gives you a "fully fit rig"

There are 3 variations of Interval Training. SIT (Sprint Interval Training) can be described as:

• bursts of 85-95% MHR exercise, interspersed with short periods of rest

• exercise that draws on the lactic acid and ATP-PC systems as intervals are at 100% effort

• exercise that draws on the aerobic system as intervals are at 80-95% MHR

• exercise loved by the English football teams as it gives you a "fully fit rig"