Off-season/Pre-season. When do I peak? AND Question for Zi

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  • March 22, 2017 at 1:41 PM #3514
    Alex
    Participant

    I have familiarize myself with the scheduling tool on the site but I am struggling trying to figure out when I should be aiming to peak. The club series is late August/early September, but I would like to be ready to go in all the tournaments leading up to series as well.
    Currently I am in the last week of Program.Zero and wondering what my next steps should be. I know peak is a relative term but what I think I want is to be conditioned partially for all the June and July tournaments while trying to max out performance for August. I myself am feeling like I am getting close to the point where I should shift from a lifting-focused routine to one more based around field workouts. Thinking about starting phase 3-4 of Program.One while simultaneous beginning Agility.Zero Phase 2 – 3. That will have me starting Agility.One and a Conditioning program at the end of May. Just looking to get some feedback on my thought process here.

    I know Zi you have recommended some ‘bang-for-your-buck’ lifts to keep up strength during the season since focus lifting should be saved for the off-season. Would you mind sharing your routine/rep scheme?

    March 23, 2017 at 5:52 AM #3515
    Zi
    Moderator

    March 26 to June 4 is 10 weeks. Try doing Program.One Phase 1-3 for 2 weeks each, then Phase 4 for 3 weeks. Hopefully your Program.Zero progress has been excellent such that you can transfer those strong clean patterns straight to Program.One.

    Look at Program.One Phase 3 as a template. How often you lift depends how well you are recovering. The bang for buck exercises include (but not limited to): KB Swing, jumping variations, RFE Split Squat, SLDL, any pushing, any pulling, anti rotation and plank variations. 2-3 sets, about 5 reps is a good number. How heavy? Not really heavy at all. 60-70% effort? What’s your week to week stress levels? Consider that for loading.
    What’s more important though, is injury and overuse management. Put that as priority over lifting.

    March 23, 2017 at 5:25 PM #3518
    Alex
    Participant

    Thanks for the advice, program.zero is going excellent. Really loving the single leg and hip hinge exercises and can already feel some of that translating to the field.

    When would you personally introduce the agility/conditioning aspects?
    Agility sometime in April, start conditioning late May? I don’t want to be behind cardio-wise by the time May tryouts roll around. I try to incorporate a few of the agility days into my weeks now just to get my body exposed to the movements.

    March 24, 2017 at 1:18 AM #3519
    Zi
    Moderator

    Alex,

    Schedule your conditioning off your tryout date. Agility is similar and you can finish it a little earlier, a week maybe, is fine as well.

    If you’re new to the MP agility model/style, put more work on the earlier phases. You can always work on advanced agility during the season.

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