The power phase is the last phase before the competition period. The volume is reduced but the intensity is kept high, allowing for the development of qualities such as; rate of force development, explosive strength, speed of movement and relaxation. The reduction in heavy loads helps lower acute fatigue before the in-season period, increasing physical and psychological stress. By this point, athletes should have a high chronic training load on the field and in the gym building speed, max strength, hypertrophy and increased tissue tolerance.
The vertical integration approach (popularised by Charlie Francis) is effective during the pre-season period. This approach focuses on a few physical qualities, whilst keeping a thread of all the other qualities. As athletes progress through the training periods different qualities are then stressed, allowing for the accumulation of small adaptations and creating significant changes in performance.
Please note, even though I have written blocks, this is not entirely true. Not have clear cut blocks, is a more robust method; allowing my program to slightly change over time. This allows for stress to be accumulated in smaller doses, rather than large distinguished alterations. If an athlete misses a session/s through injury, it means they still have been exposed to most of the qualities needed for performance. I have consistently discussed the principles that I follow in a number of my articles. These are particularly important for my programming as they allow for structure and mitigate the chances of mistakes. These key principles are:
- Simple to complex
- General to specific
- Extensive to intensive
- Low intensity to high intensity
- Closed to open
- Slow to fast
- Technique before load
Accommodating Resistance
Lifting a Barbell against a band resistance changes the force curve, resulting in the athlete accelerating the movement through a greater range of motion, which in turn causes a higher level of motor unit recruitment for each repetition. Furthermore, the band increases the eccentric stress, as it is pulling the bar back down towards the ground. Programming this method following a strength phase allows for more explosive strength to be trained.
Below are some progression examples I often use during a pre-season period.
BB Front Squats→ BB Back Squats → Banded Back Squats
Close Grip Bench Press →Bench Press → Banded Bench Press
Low Handle Trap Bar → High Handle Trap Bar → Banded High Handle Trap
BarBanded Trap Bar Deadlift
Train these movements in the 3-5 rep range, with loads around 70-85% 1RM and focus on high intent. Gym aware or coaches’ eye is your friend here, as you want high quality, explosive reps.
Band Assisted Jumps
Band assisted jumps are an overspeed method that teaches the body to move faster than it is normally capable of (similar to underweight throwing implements for the upper body). Reducing the load below bodyweight exposes the body to shorter contact times and higher movement velocities than would normally be possible. The range of movement can be modified according to what strategy it is you want to train, either accelerating over longer times/distances or maximal force production under extremely limited time conditions.
I use either the reactive jump, half squat, or half split squat variations during this period. These variations allow you to really emphasise fast ground contact times, emphasising stiffness of the lower limbs which is a valuable commodity for team sport athletes.
Timed sets, popularised by Cal Dietz in Triphasic Training, are a method that works well with accessory movements for peaking and power development. The athlete executes the lifts with lighter loads and higher velocities so that the set lasts 7-10s, the period that the alactic energy system is dominant. This method allows for; increased density per set, repetition velocities that are more associated with sporting actions, and a lifting pattern that causes the athlete to contract and relax at high velocities. As the method involves lighter loads, it also allows the athlete to reduce some wear and tear on the body before the competition period. Implementing this 1-2 times per week for both the upper body and lower body depending on the schedule is sufficient. Oscillatory Movements
Oscillatory movements are another method from Cal Dietz. It involves pushing and pulling the weight as rapidly as possible through a range of motion of 3-4 inches. This method enhances athletes tissue tolerance and strengthens the specific range of motion being trained. Targeting the weakest range of motion (sticking point) or the area that is highly specific to the athlete’s sport is effective with this method. For example, when executing the oscillatory trap bar deadlift the athlete is working through the mid-thigh position, a range of motion that is important for producing force in field sports.
One of the reasons oscillatory movements are so effective is that they train the body to be able to relax and contract at high speeds. Russian scientist, Dr Matveyev, research suggested that what separated elite athletes from advanced athletes was the ability to relax the antagonist quickly. We have all seen the freak athletes that make the movement look effortless, this is because they have the ability to relax whilst still producing high-velocity force. Implementing this 1-2 times per week for both the upper body and lower body depending on the schedule is suitable.
Intensive Plyometrics
Throughout the previous training phases, athletes should have developed a chronic load of plyometrics. As they progress through the phases the plyometrics should become more intensive so that the athlete develops improved stiffness, neural drive and reactive strength. Whilst all athletes want to become explosive, another by-product of plyometric training is strengthening the joints and connective tissues of the lower limb, which is a common injury site for team sport athletes. Below is an outline of how I progress the hurdle hop throughout a pre-season.
Extensive Plyometric Circuit → Single-Leg hurdle hop and stick → Single-Leg Hurdle Hop Continuous → Double Leg Hurdle Hop Continuous → High-Low Hurdle Hop Continuous
Whilst plyometrics are great, it is important to note that not all athletes are suited towards the intensive side of the method. Henk Kraaijenhof states “Plyometrics are for cats not cows”. Sometimes certain athletes will not and should not progress through all the phases, use common sense and choose the appropriate dose and method for each athlete.
French Contrast Training
I have used French Contrast training for several years (I have previously written on it here). French Contrasts consists of 4 exercises performed one after another. These include:
Heavy compound (80-90% 1RM)
A plyometric jump
A drop set or weighted jump (30% 1RM)
Plyometric or accelerated plyometric
If you have a large window of opportunity for training your athletes, you probably can skip this method. However, this method can be extremely useful when time is limited and you’re needing to schedule some quality training. French contrasts allow you to build many abilities in a compact and dense way, covering your bases along the strength-power continuum and repeat anaerobic power which is important for team sport athletes.
Staying Healthy
Feeling good is one of the most important aspects of achieving peak performance. Most athletes will have niggles, movement limitations and general things that irritate the body, it’s up to the coach to try to find these issues and iron them out. During the peaking period there is more of an emphasis on specificity, however, whilst this is important for trying to squeeze out transfer, it is important to keep an element of general training in the program to keep the athletes healthy. I am a big fan of David’s Grey work; I have been utilising more and more of his exercises to keep my athletes and myself feeling good. Utilising these exercises is like taking your car for a service, you want the car to run smoothly and efficiently now so that you encounter no problems down the line. Furthermore, many athletes are intuitive, they are aware of what makes them feel good. Do not be afraid to allow them to have a little bit of ownership of their program, this will also assist with buy-in with your program. “The greatest program on paper means nothing without athlete buy-in”.
In Summary
At the back end of the competition period, you may wish to utilise some of these methods (in low volume) to peak your athletes before the finals period. Personally, these peaking periods before the competition period and the finals period are the most exciting. I hope you have found this article useful, please remember to use common sense and context when selecting methods for your athletes.
References
Dietz, C., & Peterson, B. (2012). Triphasic training: A systematic approach to elite speed and explosive strength performance (Volume 1). Bye Dietz Sport Enterprise.
Van Dyke Strength Retrieved 30 May 2021, from https://vandykestrength.com/oc_training_methods
