MC1 - Post-Season Schedule
MC2 - Off-Season Schedule
MC1 - Post-Season
Foundation Building
12 Weeks
Progressive Muscular Endurance (PME1)
40%Intensity
12/16 reps (D/ND)
Type: MR, UBB, AC, Db
Progressive Muscular Strength (PMS1)
20%Intensity
9/12 reps (D/ND)
Type: MR, UBB, AC, Db
Progressive Cardiovascular Endurance (PCE1)
60%MC2 - Off-Season
Strength & Power
12 Weeks
Progressive Muscular Strength (PMS2)
20%Strength Ratio Training (SRT): 5:3 ratio
Intensity
9/12 reps (D/ND)
Type: MR, UBB, AC, Db
Progressive Power (PMP)
20%Intensity
15 reps (max accel)
Type: MR, UBB, AC, Cable
Progressive Cardiovascular Endurance (PCE2)
60%MC3 - Pre-Season
Peak Performance
12 Weeks
Progressive Muscular Strength (PMS3)
20%Strength Ratio Training (SRT): 5:3 ratio
Type: MR, UBB, AC, Db
Progressive Power (PMP)
20%Intensity
15 reps (max accel)
Type: MR, UBB, AC, Cable
Progressive Cardiovascular Endurance (PCE3)
60%Intensity
HR Zones 1-5 (All)
MC4 - In-Season
Performance Maintenance
12 Weeks
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Progressive Muscular Endurance (PME3)
20%Intensity
12/16 reps (D/ND)
Type: MR, UBB, AC, Db
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Progressive Cardiovascular Endurance (PCE4)
80%Intensity
HR Zones 1-5 (All)
FITT Principle
F: Frequency
Sessions per week
I: Intensity
Reps/effort level
D/ND: Dominant/Non-Dominant side
Types: MR (Movement), UBB (Upper Body Bands), AC (Ankle Cuffs), Db (Dumbbells), MT (Mini Trampoline)