THE IDEAL TRAINING WEEK FOR ATHLETES This applies to athletes of...
Keith Ferrara@keithjferrara
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Jul 08, 2024
~4 min read
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THE IDEAL TRAINING WEEK FOR ATHLETES
This applies to athletes of any sport (football, basketball, volleyball, etc)
I will cover what sprinting, lifting & jumping looks like in a week for my athletes.
Let's dive in ⬇️
/Thread/
This applies to athletes of any sport (football, basketball, volleyball, etc)
I will cover what sprinting, lifting & jumping looks like in a week for my athletes.
Let's dive in ⬇️
/Thread/
2
Philosophy
I want to train for a minimum of 3x/week
We can go as 5x/week if we spread it out properly
The ideal schedule is going to depend on the athlete & their responsibilities (work, camp, team practice etc).
Let's take a look at what 3, 4 & 5 day splits look like
I want to train for a minimum of 3x/week
We can go as 5x/week if we spread it out properly
The ideal schedule is going to depend on the athlete & their responsibilities (work, camp, team practice etc).
Let's take a look at what 3, 4 & 5 day splits look like
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3 Day Split
Total Body Lift Every Single Day
Day 1 - Acceleration
Day 2 - Max Velocity
Day 3 - Accel + Braking
Total Body Lift Every Single Day
Day 1 - Acceleration
Day 2 - Max Velocity
Day 3 - Accel + Braking
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4 Day Split
Total Body Lift Every Single Day
Day 1 - Acceleration
Day 2 - Aerobic Conditioning
Day 3 - Max Velocity
Day 4 - Braking + COD
Total Body Lift Every Single Day
Day 1 - Acceleration
Day 2 - Aerobic Conditioning
Day 3 - Max Velocity
Day 4 - Braking + COD
5
5 Day Split
Total Body Lift Every Single Day
Day 1 - Acceleration
Day 2 - Metabolic Running
Day 3 - Max Velocity
Day 4 - Aerobic Conditioning
Day 5 - Acceleration + Braking
Total Body Lift Every Single Day
Day 1 - Acceleration
Day 2 - Metabolic Running
Day 3 - Max Velocity
Day 4 - Aerobic Conditioning
Day 5 - Acceleration + Braking
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LIFTING
a) Olympic Lifts
1) Hang/Power Clean
2) Hang/Power Snatch
We use these to develop vertical force & power
Goal to improve relative strength
High motor unit recruitment
Will help develop early acceleration
a) Olympic Lifts
1) Hang/Power Clean
2) Hang/Power Snatch
We use these to develop vertical force & power
Goal to improve relative strength
High motor unit recruitment
Will help develop early acceleration
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Methods to train the Olympic lifts:
1) EMOM's (every minute on the minute)
- Work up from 70% based on feel
- Different positions (hip, below knee, floor)
2) Complexes
- Build work capacity
- Work in weak positions
3) RM's (rep max)
- Working up to heavy 1-3 reps for the day
1) EMOM's (every minute on the minute)
- Work up from 70% based on feel
- Different positions (hip, below knee, floor)
2) Complexes
- Build work capacity
- Work in weak positions
3) RM's (rep max)
- Working up to heavy 1-3 reps for the day
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b) Lower Body
1) Back Squat
2) Front Squat
We use these to develop vertical force & power
Our #1 tool to develop strength in the weight room
1) Back Squat
2) Front Squat
We use these to develop vertical force & power
Our #1 tool to develop strength in the weight room
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Methods to train the lower body:
1) Eccentrics
- Slow lowering
2) Isometrics
- Pause in advantageous & disadvantageous positions
3) Concentric
- Working up to heavy 1-3 reps based on the day
Will use bands, chains & weight releasers depending on the level of the athlete
1) Eccentrics
- Slow lowering
2) Isometrics
- Pause in advantageous & disadvantageous positions
3) Concentric
- Working up to heavy 1-3 reps based on the day
Will use bands, chains & weight releasers depending on the level of the athlete
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3a) Upper Push
a) Push Jerk
b) Split Jerk
c) Bench
We use these to develop upper body force & power
Jerks are the upper body exercise you need to include in all of your programs
The gold standard of upper body exercises
Pushups are used to supplement pressing development
a) Push Jerk
b) Split Jerk
c) Bench
We use these to develop upper body force & power
Jerks are the upper body exercise you need to include in all of your programs
The gold standard of upper body exercises
Pushups are used to supplement pressing development
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Methods to develop the upper body (bench):
1) Eccentric
2) Isometrics
3) Positional presses (1-3 board)
Jerks are much simpler
Loading heavy for 1-3 reps
1) Eccentric
2) Isometrics
3) Positional presses (1-3 board)
Jerks are much simpler
Loading heavy for 1-3 reps
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3b) Upper Pull
1) Rows
2) Pull-Ups
3) Chin-Ups
4) Lat Pulldown
Lift heavy with high-quality reps
I am not a big fan of volume accumulation with high reps
Do fewer reps + more sets if trying to develop a stronger posterior chain
1) Rows
2) Pull-Ups
3) Chin-Ups
4) Lat Pulldown
Lift heavy with high-quality reps
I am not a big fan of volume accumulation with high reps
Do fewer reps + more sets if trying to develop a stronger posterior chain
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4) Needs area
1) Hamstring
- RDL's (HEAVY)
- Eccentric Clean/Snatch Pulls
2) Lower Back
- Weighted Back Extensions
3) Single Leg
- Split Squat
- Step Up
4) Calf
- Heavily seated calf raise
1) Hamstring
- RDL's (HEAVY)
- Eccentric Clean/Snatch Pulls
2) Lower Back
- Weighted Back Extensions
3) Single Leg
- Split Squat
- Step Up
4) Calf
- Heavily seated calf raise
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SPRINTS
a) Acceleration
1) Unresisted Sprints (<30m)
2) Resisted Sprints (10-50% VDEC)
Contrast sets the most bang for your buck
a) Acceleration
1) Unresisted Sprints (<30m)
2) Resisted Sprints (10-50% VDEC)
Contrast sets the most bang for your buck
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Heavy sprints for force development (50% VDEC)
Moderately resisted sprints for power development (30-50% VDEC)
Lightly resisted sprints for velocity development (<30% VDEC)
Unresisted the #1 tool for developing speed & developing the skill of sprinting
Moderately resisted sprints for power development (30-50% VDEC)
Lightly resisted sprints for velocity development (<30% VDEC)
Unresisted the #1 tool for developing speed & developing the skill of sprinting
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b) Max Velocity
1) Fly's
2) Build Up's
Reps between 30-60m
All athletes must train max velocity for:
1) Motor unit recruitment
2) Exposure to high speeds
3) High levels of force output each step
4) Reduce the incidence of injury at high speeds
1) Fly's
2) Build Up's
Reps between 30-60m
All athletes must train max velocity for:
1) Motor unit recruitment
2) Exposure to high speeds
3) High levels of force output each step
4) Reduce the incidence of injury at high speeds
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c) Braking
Acceleration builds the qualities of force, power & velocity
Braking work ensures that the qualities we are developing, carry over to your sports skills
Practice change of direction & braking drills that mimic what you will see in competition
Acceleration builds the qualities of force, power & velocity
Braking work ensures that the qualities we are developing, carry over to your sports skills
Practice change of direction & braking drills that mimic what you will see in competition
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d) Conditioning
a) Tempo Runs
b) Lactate Runs
c) Aerobic Conditioning
d) Repeat Sprint Conditioning
Build capacity with aerobic conditioning
Use sport-specific movements to build specific capacity you will need in competition
I.E. Running routes for receivers at full speed with walk back as recovery.
a) Tempo Runs
b) Lactate Runs
c) Aerobic Conditioning
d) Repeat Sprint Conditioning
Build capacity with aerobic conditioning
Use sport-specific movements to build specific capacity you will need in competition
I.E. Running routes for receivers at full speed with walk back as recovery.
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JUMPS
a) Horizontal
- Broad Jump Variations
b) Vertical
- Weighted & Unweighted Vertical Jumps
c) Non-Linear
- Lateral & Rotational Jumps
We use these to develop force & power in all planes of motion
a) Horizontal
- Broad Jump Variations
b) Vertical
- Weighted & Unweighted Vertical Jumps
c) Non-Linear
- Lateral & Rotational Jumps
We use these to develop force & power in all planes of motion
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Key points when implementing this training week:
1) CONSISTENCY IS KING
2) HIGH QUALITY TRAINING > HIGH VOLUME TRAINING
3) SPRINTS ARE PRIORITY #1
4) JUMPS ARE PRIORITY #2
5) Lift to support #1 & #2
1) CONSISTENCY IS KING
2) HIGH QUALITY TRAINING > HIGH VOLUME TRAINING
3) SPRINTS ARE PRIORITY #1
4) JUMPS ARE PRIORITY #2
5) Lift to support #1 & #2
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Boom. That's it!
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And join over 2000+ athletes & coaches looking to better their athleticism
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If you're an athlete or parent of an athlete...
Sign up to sendfox.com/ferrarafiles
And join over 2000+ athletes & coaches looking to better their athleticism
As a BONUS
Get my FREE
Sports Performance Cheat Sheet
When you sign up
22
If you enjoyed this or learned something:
1. Retweet this thread to someone it might interest.
2. Follow me @keithjferrara for more content like this.
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1. Retweet this thread to someone it might interest.
2. Follow me @keithjferrara for more content like this.
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23
If you're an athlete trying to improve your speed
With just 3 days a week of training
Apply for my 1-1, complete coaching program
I will help you reduce your sprinting time & increase your speed in 90 days.
DM me '1-1' to get started
God Bless 🙏
With just 3 days a week of training
Apply for my 1-1, complete coaching program
I will help you reduce your sprinting time & increase your speed in 90 days.
DM me '1-1' to get started
God Bless 🙏
