Membership › Forums › Programming › What's Next? – Program.One Ending Soon
Tagged: next steps, program, program one
- This topic has 10 replies, 4 voices, and was last updated 6 years, 11 months ago by
Zi.
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January 18, 2017 at 11:59 PM #3121
Conair
ParticipantI’m getting towards the end of Program.One.Barbell (last day will be Friday Jan. 27th). I was planning on attending the Chicago Wildfire tryouts on the 28th, which would’ve put me right at the peak point/end of the program but now I am traveling that weekend and can’t attend.
As I move on to preparing for the upcoming season (my team, Black Market, doesn’t start practices/OTAs until May) should I start another program from the beginning? Since I’ve built foundation within the MP world already do I just go into another program at the Strength and Power (3rd and 4th) phases?
Any insight here would be great. Thanks!
February 7, 2017 at 12:56 AM #3209El Gaucho
ParticipantSo I just finished program one this weekend, and have eight weeks until my first tournament, and sixteen weeks until my big tourney. Would you recommend doing program 1 again (2 weeks / phase) or better to focus on the June tourney and do full program 1 (or hopefully triphasic one)? Let me know your thoughts.
thanks!February 7, 2017 at 8:18 AM #3211Zi
ModeratorConair,
I hazard to say you could do another off-season program… but better off thinking about what you need with regards to performance on the field. Have you tried the agility or conditioning programs? I can’t recall if you did those.
If you’re going to do speed, agility and conditioning, your strength sessions should be just basic in-season style lifting. Low volume, fairly heavy bang-for buck exercises, twice a week is good.Doing a phase 3/4 of Program.One again might not be a bad idea for 6 weeks, then the next 6 weeks you can really focus on speed, agility and conditioning. By then you probably have to think about Black Market.
El Gaucho,
The off-season programs are meant for the off-season when you’re almost not playing any sport at all and a far long way from your first tournament. I’m guessing you’ll be playing and doing team workouts more now for the next 16 weeks. This is practically an in-season scenario where you prioritize your team and your performance on the field. Your strength sessions are reactive and depend on what you need. Typically, bang-for-buck exercises, low volume, get in hit hard and get out. Twice a week is good.
February 14, 2017 at 5:38 PM #3271ParticipantZi,
I haven’t done the speed, agility, or conditioning programs yet. Being in Chicago there isn’t a lot of space to do this until spring and the parks/fields have dried out (tried to go out on Saturday when it hit 50 degrees, but the park by me was just a mud pit). I’m going to do phases 3 and 4 again, started yesterday.
As far as in-season lifting is concerned, should I take the 3 days of phase 4 and split those lifts into two days and remove duplicates? Or what would you consider “heavy bang for your buck exercises”?
February 14, 2017 at 7:37 PM #3272ParticipantZi, thanks for the response, but I am not in season, we are all doing our own training. So I play two nights a week and do my field trainings there (agility zero and esd) and hit the gym three times a week. I have started program 1 again since triphasic is not yet ready. Just wondering if i am better to do 2 weeks/phase or keep up the 4 weeks/phase. Let me know your thoughts.
thanksFebruary 15, 2017 at 3:54 AM #3273ModeratorCon,
I love doing RFE Split Squats, DB snatches/Hang cleans, SLDL, any pulling variation, any pushing variation except BB Bench Pressing, heavy sled pushing, anti-rotation holds, rollouts, any rehab on top… Regress as necessary cause you should expect to get tough weeks during season.
Just remember to maintain mobility, tissue quality and movement quality. Doesn’t really matter how heavy you go as long as you can get on the field and play without worry.
February 15, 2017 at 4:09 AM #3274ModeratorGaucho,
You could do 2 weeks / phase and let us know how you go. I’m jsut concerned about how well you can recover. When I say recover, I don’t only mean your tiredness. I also mean are you burning out? Is your mobility suffering? Are you getting strains?
These questions are important because it means you may have to adjust a few things from an off-season oriented program. Ultimate inherently destroys your functional balance a lot faster and harder than many other sports. Just keep that in mind.April 26, 2017 at 2:39 AM #3683Impulse
ParticipantI’m in a similar boat: my tryout is May 20th and I just finished program.zero. I was thinking of starting program.one but that doesnt seem wise based on the thread above. I’m playing beach pickup 1-2 days a week and do conditioning/agility on other days. Should I continue to do phase 3 of program.zero until my tryout date or should I start in-season.one now that it’s up?
Thank you!
April 26, 2017 at 11:46 AM #3684ModeratorHeyo Impulse,
With your timing of events, In-Season.One is the way to go! Focus more on your game and conditioning. Ramp up for tryouts. Whoohoo!
May 1, 2017 at 5:37 AM #3708ParticipantThanks Zi!
My last conditioning session is the week of tryouts. What should I do after that? Start the cycle over again?
May 2, 2017 at 2:43 AM #3709ModeratorThink about:
– Time between tryouts and next significant event (first tournament perhaps)
– what and how much mandatory training sessions with the team you need to attend.If its like USA club kind of season, you might struggle or even overtrain if you do another off-season strength program.
Agility is a good idea, mayeb run it with teammates.
Conditioning, yeah you could do another program but but but…. How much running will you already be doing?In-season strength program is highly recommended at the very least. All the rest is about sport skills and as needed basis.
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