The focus of this phase is to extend the ability to manage fatigue at high load levels by increasing energy
production sites within the muscles, capillary and mitochondria density. Circuit training may be used during this
phase with a short recovery time between sets. The reps are high and the load is light. The athlete should also
include 1-2 additional sessions per week of core strengthening and Anaerobic Adaptation guideline exercises.
Length: 4 – 8 weeks
Sessions/week: 1
Sets/session 1 - 3
Reps/set 40 - 60
Load 30 – 50% 1RM
The bold exercises follow these guideline and the others maintain the AA guidelines.
Exercises:
Lower Body
1. squats
2. leg presses
3. step – ups
4. forward lunges
5. single leg squats
6. Hamstring curls
7. knee extensions
8. heel raises
Upper Body
1. Standing bent arm lat pulls
2. standing rows
3. push-ups
4. chest press
5. seated rows
Explosive plyometrics 1-2 sets of 10 – 15 reps
1. Split squat with cycle
2. Single leg push-off
3. Alternating leg push-off
4. Squat depth jump
5. Stadium hops
6. Single leg hops
7. Box jumps
8. explosive heel raises
Core
1. abdominal twists
2. wood chops
3. bridges
4. pikes
5. contralateral arm and leg extensions
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
