Sport program design

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I have to create an excel sheet with a swim team strength training plan, that includes hypertrophy phase, strength training phase with agility, and powe phase with speed. Can any one help?



Hypertrophy Phase: Please add on to your excel file – making the corrections to the overview and endurance phase base on your instructor feedback.  Make a new worksheet within your excel sheet labeled “Hypertrophy.”

  1. Hypertrophy Phase
    1. Adding to your Excel file and highlight the following exercise -
      1. Selection
      2. Order
      3. Intensity – % 1RM
      4. Duration – Reps and Sets
      5. Rest
    2.  Keep in mind the progression of the program over the phase
  2. Balance and Stability are key for all sports and movement in general - you can add on a supplement program to address these needs of your sport or infuse exercises into your existing programming.   You might want to use some of balance and stability exercises as “Prehab” or Preactive” movements as part of your warm-up.   But it is should be clear your selected exercise are addressing the specific needs of your athletes.  

Strength Phase with Agility: Please add on to your excel file – making the corrections to the Hypertrophy Phase and Balance/Stability programming base on your instructor feedback.  Make a new worksheet within your excel labeled “Strength.”

Strength Phase

  1. Adding to your Excel file and highlight the following exercise -
    1. Selection
    2. Order
    3. Intensity – % 1RM
    4. Duration – Reps and Sets
    5. Rest
  2.  Keep in mind the progression of the program over the phase
  3. Agility is another aspect of sport performance especially team sports.  You can add on a supplement program to address these needs of your sport or infuse exercises into your existing programming.   Keep in mind you are approaching this from the Strength and Conditioning coach and not the sport coach – you are not teaching how to play the sport you are working with the Sport Coaches to improve the performance on the court, field, arena etc.     Agility skills should specific, and transfer skills to the gameplay.     

Power Phase with Speed: Please add on to your excel file – making the corrections to the overview and endurance phase base on your instructor feedback.  Make a new worksheet within your excel file labeled “Power.”

  1. Power Phase
    1. Adding to your Excel file and highlight the following exercise -
      1. Selection
      2. Order
      3. Intensity – % 1RM
      4. Duration – Reps and Sets
      5. Rest
    2.  Keep in mind the progression of the program over the phase

Speed is another aspect of sport performance.  Please address speed training as part of your comprehensive programming.  You can add on a supplement program to address speed or infuse exercises into your existing programming.   It is should be clear your selected exercises are addressing the specific needs of your athletes for speed.

    • 21 days ago
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