Training for optimal performance and power gains for athletes

It’s my intention to demonstrates best common practices and training methods for athletes. Since my training is science based, it’s my priority to offer information that is current and has been tested. It’s also important to consider your body, goals, and lifestyle are unique to you and training for you may be modified based on this, so please consult with a professional before you begin a training program. Although we are highlighting athletes here, the results of this article may be interesting to you, if you’re interested in starting a strength training program, please contact Brie.

In this article, I’m sharing sample strength training programs that are recommended for Athletes. I’ll explain various training levels of intensities through periodized training for optimal performance outcomes. We’ll look at strength training and how it impacts athletes in season, off season, and necessary recovery time between training sessions.

First, let’s define periodization, according to the National Academy of Sports Medicine, periodization is the division of a training program into smaller, progressive stages. These stages can be broken into three parts: Macrocycle = year, Mesocycle = 1-3 months, and Microcycle = 1 week. 

The different periods, or phases, within these stages of training include:
Phase 1: Stabilization Endurance (50-70% 1RM 12-20 reps X 1-3 sets tempo 4/2/1)
Phase 2: Strength Endurance Training (70-80% 1RM 8-12 reps X 2-4 sets supersetting 1 strength 2/0/2 tempo with 1 stabilization 4/2/1 tempo)
Phase 3: Strength Hypertrophy Training (75-85% 1RM for 6-12 reps X 3-5 Sets at 2/0/2 tempo)
Phase 4: Maximal Strength Training (85-100% 1RM 1-5 reps X 4-6 sets at 1/1/1 tempo) Phase 5: Power (85-100% 1RM reps 1-5 X 1-5 sets as fast as possible).

How do I find my 1 RM, or 1 Rep Max? Use the Epley Formula (w= weight lifted r= reps)
​
1RM = w(1+r/30)

Which phase do I train if I’m an Athlete? 

In the article Hartmann H et. al, they look at track and field athletes and strength training within season and off season. Their research shows superior gains in strength rotating hypertrophy Phase 3 - Phase 5 sessions in a microcycle during the season and pre-sesion is a viable option. 

Studies have demonstrated equal or statistically significant higher gains in maximal strength for daily undulating periodization compared with SPP (strength power periodization) in subjects with a low to moderate performance level. Conditioning programs and program variables for competitive athletes either maintained or improved strength and/or speed-strength performance by integrating daily undulating periodization and SPP during off-season, pre-season and in-season conditioning. 

In high-performance sports, high-repetition strength training (>15) should be avoided because it does not provide an adequate training stimulus for gains in muscle cross-sectional area and strength performance. High-volume circuit strength training performed over 2 years negatively affected the development of the power output and maximal strength of the upper extremities in professional rugby players.

Conversely, training low-intensity or Phase 1, Muscular Endurance/Stabilization Training (50-70% 1RM 12-20 reps X 1-3 sets tempo 4/2/1) can have benefits for athletes to avoid overtraining and injury, however should be avoided if immediate goal is to maximize strength and power. According to the National Academy of Sports Medicine, for advanced clients, this level allows for active rest for more bouts of training and is ideal for people who are beginners to exercise. It involves low-intensity high-repetition training, emphasizing core and joint stabilization. This phase allows for proper recovery and maintenance of high levels of stability to ensure optimal adaptations for strength and power. 

In conclusion, going through all phases of training, Phase 1- Phase 5 have beneficial and specific impacts and purposes on the body. For Athletes, training Phases 3-5 are optimal for Athletic performance and growth. 

Cited Articles:

1. NASM Essentials of Personal Fitness Training (Clark, Lucett, McGill, Montel, & Sutton, 2018)
2. Hartmann H, Wirth K, Keiner M, Mickel C, Sander A, Szilvas E. Short-term Periodization Models: Effects on Strength and Speed-strength Performance. Sports Med. 2015;45(10):1373‐1386. doi:10.1007/s40279-015-0355-2